Zininzi iindlela zokuphucula uqeqesho lwakho. Ngokomzekelo, ukuhamba kunokuba luncedo kakhulu kuye nabani na kuthi, ngakumbi xa sisenza iintsimbi ezandleni zethu. Hayi, musa ukuhamba ngokukhawuleza; sithetha ngamanyathelo omlimi. Ngezantsi siza kukuxelela malunga neenzuzo zeFama Walk kunye neenzuzo zayo.
Ngawaphi amanyathelo omfama?
Inyathelo loMlimi, ekwabizwa ngokuba yiFarmer Walk, iSuitcase Walk, okanye iCarry Step, luhlobo lokuzilolonga ngokubanzi apho ubamba ubunzima okanye umthwalo onzima ngelixa uhamba kumgca othe tye. Kubonakala kulungile esisiseko? Ewe, izinto ezisisiseko azisoloko zingancedi.
Ngumsebenzi olula kakhulu, kodwa osebenzayo. Konke okudingayo yi-dumbbell enye okanye ezimbini kunye nendawo yokuhambahamba. Unokusebenzisa izinto zasekhaya, ezifana iibhotile zamanzi okanye isutikheyisi Igcwele iincwadi ukuba awunazo iintsimbi. Oku akuphuculi kuphela iindawo ezithile zemidlalo, kodwa kunceda ukulungisa ubuthathaka kubomi bakho bemihla ngemihla.
Inyathelo lomFama likwangumsebenzi osebenzayo kuba uphindaphinda umsebenzi wemihla ngemihla kubantu abaninzi. Kuyafana nokuba negrosari enzima emva kokuthenga, ukuhamba ngesutikheyisi enzima, okanye ukuhambisa umntwana ngenqwelo ethwala usana engena okanye ephuma emotweni. Zonke ezo zithathwa njengamanyathelo omlimi endle.
Lo mthambo womzimba opheleleyo ujolise uninzi lwamaqela emisipha kwaye unika ukomelela kwentliziyo. Nangona yayithandwa ngabantu abanamandla kunye nabasetyhini abakhuphisanayo, uhambo lomfama luye lwaba ngumsebenzi osetyenziswa ngokubanzi ngabadlali kunye nabadlali be-gym ngokufanayo.
Olu hambo lunokufakwa kwinkqubo yoqeqesho lwamandla okanye lwenziwe ngokwalo njengomsebenzi wokulungisa.
Kwenziwa njani?
Ifomu kunye nokwenziwa yinto ekufuneka ugxile kuyo xa usenza lo msebenzi. Kuhlala kukho imingcipheko xa uphakamisa izinto ezinzima, eyona nkalo iphambili yamanyathelo omlimi, ngoko ke kufuneka uphakamise izinto ezinzima ngefomu efanelekileyo. Ukuba sele wonzakele, kungcono ukuba uzivavanye ngokuzilolonga ngobunzima bomzimba kuqala ukuze uqiniseke ukuba azibangeli ntlungu phambi kokuba wongeze izinto ezinzima.
- Jikelezisa ezinqeni kwaye ugobe emadolweni ukuphakamisa ubunzima emhlabeni.
- Sebenzisa imilenze yakho (kungekhona umva wakho!) Ukuphakamisa ubunzima kwaye ubuyele kwindawo yokuma.
- Bamba ii-dumbbells kwicala lakho ngeengalo zakho ngokuthe tye. Izisindo ezimbini ziya kubeka ingqalelo ngakumbi kwimigibe yakho, ngelixa ubunzima obunye buya kongeza umngeni kwii-obliques zakho ukuzinzisa. Unokugoba ingalo yakho yasimahla ibe linqindi ukukunceda ukuba ulungelelane.
- Yima mde ngamagxa akho ngasemva nasezantsi, isifuba sakho siphantsi kancinci, kwaye i-pelvis yakho ithekele phambili kancinci ngokuthambeka kwepelvic yangasemva.
- Emva koko uhambe ngokuthe chu ukuya phambili kunye neentsimbi.
Xa usenza uhambo lomlimi, kubalulekile ukuba ume umde kwaye umile kakuhle kwaye uhambe kancinci ngemfezeko nenjongo. Lo ayingomsebenzi apho uzama ukubaleka okanye uhambe ngokukhawuleza kuba i-posture ibalulekile apha, kwaye xa ukhawuleza kakhulu oomatshini bakho banokuqala ukutshintsha.
izihlunu zasebenza
Lo msebenzi unokubonakala ngathi usebenza iingalo zakho kuba zibambe iintsimbi, kodwa ngokwenene ilayisha isiseko sakho kunye nemilenze kwaye ngokuyintloko isebenza ezi ndawo. Ilungele ukomelela ngokubanzi phambi kokuzivocavoca okuthe ngqo kwezemidlalo okanye okugqabhukileyo, njengoko yomeleza phantse wonke umzimba. Kwaye ekubeni yenziwa ngelixa uhamba, ngumsebenzi osebenza kakhulu onokuphucula ukuzinza kwe-postural kunye namandla angundoqo.
UHambo loMfama ngumsebenzi womzimba opheleleyo owakha ukomelela kwezihlunu kunye nokunyamezela. Oko kuthethwa, amanye amaqela emisipha ajoliswe ngakumbi kunabanye, ngenxa yobume bendlela yokuhamba.
- Quadriceps. I-quadriceps inoxanduva lokwandiswa kwamadolo. Banceda ukuphakamisa ii-dumbbells emhlabeni, bancede ukuqalisa ukuhamba phambili, kunye nokuzinzisa idolo elihlangeneyo.
- imisipha I-hamstrings inoxanduva lokuguqulwa kwamadolo kunye nokwandiswa kwe-hip. Badlala indima ebalulekileyo kwi-dumbbell deadlift ukusuka phantsi, ukuphakamisa imilenze ngesinyathelo ngasinye kunye nokuzinzisa i-hip kunye namadolo.
- Iimpundu. I-gluteus maximus, i-medius, kunye ne-minimus iyona nto ijongene nokwandiswa kwe-hip joint. Zibalulekile kwi-dumbbell deadlift ukusuka emgangathweni kwaye uzinzise i-hip joint kuyo yonke intshukumo.
- Amawele. Ezi zihlunu zomlenze ongezantsi zinceda ukuzinzisa umdibaniso we-ankle ngelixa usenza uhambo lomlimi.
- umqolo. I-latissimus dorsi, okanye i-lats, iyona nkulu kwimisipha yangemva kwaye inoxanduva lokugcina umqolo ongathathi hlangothi kunye nokuma okuthe tye kulo lonke ukunyakaza.
- Abakhi. I-erectors, eyaziwa ngokuba yi-paraspinal okanye i-erector spinae muscles, yimisipha ejikeleze umqolo kwaye incedise ekwandiseni umgogodla kunye nokuzinzisa okungundoqo ngelixa uqhuba umsebenzi.
- Umva ophezulu kunye ne-trapezius. Izihlunu ze-back back, kubandakanywa i-trapezius muscle, okanye i-trapezius, isebenza ukugcina ukuma okuthe tye kulo lonke umsebenzi ngokubuyisela amahlombe phezulu nasemva.
- Ewe. Izihlunu zesisu zinceda ukugcina i-core core iqinile kuyo yonke intshukumo, ikhusela umqolo.
- IiBiceps. I-biceps inoxanduva lokugoba ingalo kwaye ibe negalelo ekubambeni amandla. Kwimeko yokuhamba komlimi, i-biceps inceda ukubamba i-dumbbell kulo lonke ukunyakaza kunye nokuzinzisa i-elbow joint.
- Iimpawu Izihlunu ze-triceps zibonelela ngokwandiswa kwengalo kwindawo yengqiniba. Ngexesha lokuhamba komlimi, bagcina iingalo zabo zolule kwaye basebenze iibiceps zabo ukuze bazinzise iingalo zabo.
- Iingalo kunye nezihlunu zezandla. Izihlunu zengalo nezandla zidlala indima ebalulekileyo ekomelezeni ukubamba ngexesha lohambo lomlimi. Basivumela ukuba sibambe iidumbbells ngokuqinileyo kuyo yonke intshukumo.
Izinzuzo
Uhambo lomlimi yintshukumo yomzimba wonke eneziphumo ezininzi eziluncedo.
Ukuphucula impilo ye-cardiovascular and unyamezelo
Ukuhamba komlimi ngumsebenzi onzima oqinisekileyo wokuhlawulisa inkqubo yentliziyo kwaye usenze siphefumle nzima. Ukuzivocavoca okuphezulu, okufana nokuhamba komlimi, kubonakaliswe ukwandisa umthamo we-aerobic kwaye, emva koko, ukunciphisa umngcipheko wezifo ezahlukeneyo ze-cardiovascular, ezifana nokuhlaselwa kwentliziyo kunye nokubetha.
Ukongeza, umthamo we-aerobic luphawu lokusebenza kwimidlalo eyahlukeneyo yokunyamezela, njengokubaleka, ukukhwela ibhayisekile, ukuqubha kunye nokutyibiliza. Oku kuthetha ukuba abo banomthamo ophezulu we-aerobic baya kukwazi ukugcina amanqanaba aphezulu okusebenza ixesha elide.
Ikhuthaza ukomelela kwemisipha kunye namandla
Amanyathelo omfama afuna ukugaywa kwezihlunu zomzimba ngokupheleleyo. Ngaloo ndlela, inamandla okwandisa amandla emisipha kunye namandla. Izihlunu ezisebenza kakhulu nguFarmer Walk zibandakanya umva ongaphezulu, i-lats, i-trapezius, i-forearms, i-quadriceps, i-hamstrings, kunye ne-glutes.
Lo msebenzi usebenza ngokukodwa ekuphuculeni amandla okubamba, njengoko kufuneka ubambe kakuhle kwiintsimbi kulo lonke ukunyakaza ukuze uthintele ukuba ziwe. Ukongeza, olu phuculo kumandla emisipha kunye namandla atshintshelwa kweminye imidlalo efana nebhola ekhatywayo, basketball, baseball, kunye nentenetya, phakathi kwabanye.
Ngoko ke, ukuquka amanyathelo omfama njengenxalenye yenkqubo yoqeqesho kunokunceda ukwandisa ukusebenza kwezemidlalo.
ukuphucula ukuma
Xa uninzi lwethu luhleli kwimisebenzi yedesika ngaphezulu kweeyure ezisi-8 ngosuku, ayimangalisi into yokuba siphuhlise imikhwa emibi ngokwendlela esiphila ngayo kunye nendlela esiyiphatha ngayo imizimba yethu.
Ukuma kakubi yingxaki esiyibona ingena kubomi babantu abaninzi, kodwa ikwayinto enokulungiswa ngemikhwa efanelekileyo yokuzilolonga.
AmaNyathelo oMlimi azuza ubume ngokunyusa ulwazi ngezihlunu kunye nomzimba ngokubanzi kwaye kusinyanzele ukuba sicinge malunga nokuma. Ukongeza kule nto, idala ukuzinza kunye nokuphelisa ukungalingani emzimbeni (ngokukodwa ukuba izisindo ezimbini zisetyenziswe kanye kanye), ezikhokelela kwisimo esingcono esingagqibekanga.
yomeleza ukubamba
Ukubamba obuthathaka yinto esifuna ukuyilungisa ngaphambi kokuba siqale ukufumana nzulu malunga ne-deadlifting okanye ezinye iindlela zokuqeqesha amandla. Ukuba asigxininisi ekubambeni, asisoze sikwazi ukufikelela kwisakhono sethu esipheleleyo kunye neentsimbi zasimahla.
Ngethamsanqa, uluhlu olubanzi lweenzuzo zamanyathelo omlimi lubandakanya ukomelela okwandisiweyo okubambelela. Ukuhamba koMlimi kuqinisa ukubamba kwakho ngokusebenza izibonda zakho, izandla, iingalo, amagxa, kunye nomva kunye, njengoko zonke ezi zihlunu zingenza impembelelo kunye nokuxhasa amandla okubamba xa uqeqeshwe ngokufanelekileyo.
Izandla, izandla kunye nezandla, ngokukodwa, ziya kuba namandla ngokukhawuleza kunye nokuzivocavoca rhoqo ngenxa yoxinzelelo olubekwe kubo (ngefomu efanelekileyo).
phuhlisa abs
I-abs kunye ne-obliques zimbini kwezona njongo zifunwa kakhulu kwabo banomdla wokuqina. Ingxaki ekufikeleleni kuzo kukuba abantu abaninzi babeka yonke imizamo yabo ekuqeqesheni izihlunu zabo ngokungalunganga. Oku kukhokelela ekuphoxekeni kwaye akukho ziphumo zincinci.
Ngethamsanqa, kulapho uncedo lwamanyathelo omfama luqala khona ukudlala, ngakumbi ngokudibana neendlela ezahlukeneyo zoqeqesho lwamandla. Eyona nto ibalulekileyo yokuqeqesha i-abs kunye ne-obliques xa usenza uhambo lomlimi kukuqinisa umbindi wakho. Ukuba asibandakanyi undoqo, le ndawo ayizukufumana uxinzelelo olukhulu kwaye iya kulahleka kuqeqesho.
Ithoni iingalo zangaphambili
Kunqabile ukuba sibone imithambo emininzi enefuthe elibalulekileyo kwiingalo zangaphambili. Uninzi lwabantu lugxile nje kwi-biceps kunye ne-triceps kwaye bavumele iingalo zangaphambili ukuba zizikhusele.
Amanyathelo omfama anceda iingalo zangaphambili ngokubeka uxinzelelo olongezelelweyo kuzo xa kuthelekiswa nezinye izivivinyo ezithwala ubunzima ezifana ne-deadlifts okanye ucinezelo lwe-overhead, ngakumbi ngenxa yokuba ibambe ngaphezu kokuphakanyiswa kwaye isebenza kwicala lomxhuzulane.
Ukwakha iingalo ngokuhamba komlimi kuya kuba luncedo kweminye imithambo, njengoko amandla okubamba aya kuphucuka ngeengalo ezomeleleyo.
iimpazamo eziqhelekileyo
Ukugcina intshukumo ikhuselekile kwaye isebenza, siyakunqanda ukwenza naziphi na iimpazamo eziqhelekileyo.
- Ukusebenzisa ubunzima obungalunganga. Nangona akufanele soyike ukusebenzisa ubunzima obunzima, ukuba ubuchule bubekwe esichengeni, bubunzima obuninzi. Siza kugcina ubunzima bunzima xa ukhwele imigama emifutshane kwaye ukhaphukhaphu ukuba ukhwele umgama omde, njengama-40 ukuya kuma-60 eemitha.
- Ukungasigcini isisu sisebenza. Ngalo lonke ixesha sithe tye kwaye sihamba, sibandakanya izihlunu zesisu. Amandla, ukuzinza, kunye nenkxaso eyenziwa yile misipha iya kusinceda ukuba sihambe ngokukhawuleza kwaye sikhusele umqolo ophantsi kwingozi.
- ngqiyama phambili. Ukwenza inyathelo lomlimi otyekeleyo kubangela intlungu kunye nokungahambi kakuhle kumqolo ongaphantsi. Oku kunokwenzeka xa sidinwa kwaye ubuchule buqala ukubandezeleka. Ukwenza ngokuchanekileyo le ntshukumo, siya kuqinisa ingundoqo, siya kuhlala sithe tye kwaye siya kubheka phambili ngexesha lokuzivocavoca.
- phakamisa amagxa. Ngethuba lo msebenzi, amahlombe kufuneka atsalwe phantsi kwaye abuyele. Oku kunokuba lucelomngeni kubantu abanotyekelo lokuhamba (okanye ukwenza ezinye iintlobo zemisebenzi) begobile amagxa abo phezu kweendlebe zabo. Ukuhamba nge-slouched posture ngelixa ubambe ii-dumbbells okanye i-kettlebells kubangela ukungahambi kakuhle kwentamo kunye namagxa.