Abakhi bomzimba kunye nee-powerlifters bancoma umqolo we-barbell njengenye yezona ntshukumo zibalulekileyo zokomelela kunye nophuhliso lwemisipha. Kodwa musa ukuthemba yonke into oyivayo kwigumbi lobunzima, izazinzulu zenze uphononongo zaza zafumanisa ukuba yayiyeyona ntshukumo ilungileyo yokuqalisa ukusebenza kwezihlunu ngokubanzi.
Nangona ezi zimbini, ubukhulu becala, ziyafana kwisicelo kunye neenzuzo, kuninzi okubenza bahluke. Ngoko ke yeyiphi engcono kwiinjongo zakho? Akukho mpendulo iqinisekileyo, kodwa siza kudlula kwiiyantlukwano kwaye sikuvumele ukuba uthathe isigqibo sokuba yeyiphi ekufuneka ibe yinxalenye yoqeqesho lwakho.
Umahluko phakathi komqolo we-pendlay kunye ne-barbell ufihlakeleyo kodwa ubalulekile.
Kwenziwa njani umqolo webarbell?
Umqolo wentsimbi, ngamanye amaxesha kuthiwa igobe phezu komqoloo, yenye yezo ntshukumo ezibonakala zilula kodwa zinzima. Okulandelayo, sikufundisa ubuchule obuchanekileyo:
- Yima malunga nobubanzi begxalaba ngaphandle, phakathi konyawo lwakho ngokuthe ngqo phantsi kwebar (efana nesimo esiqhelekileyo sokumisa).
- Yiyame kwaye ubambe ibha ngokubambelela okuphakathi.
- Shift i-hips yakho ngasemva kwaye uphakamise ibha de ubunzima bufike kubude bamadolo.
- Cofa i-core yakho kwaye ugcine umqolo wakho ungathathi hlangothi.
- Phakamisa ubunzima kwisifuba sakho esisezantsi kwaye usibambe phezulu imizuzwana emi-2 ngelixa ucinezela amahlombe akho.
- Yehlisa ubunzima de iingalo zakho zandiswe ngokupheleleyo.
Izinzuzo
Umqolo we-barbell ufuna ixesha eliqhubekayo phantsi koxinzelelo. Ngenxa yesi sizathu, ivumela ukuphuhliswa okukhulu kwe-muscular and structure in the back muscle. Emva koko, kufuna ukuqina okukhulu kwemisipha ye-postural. Ngenxa yoxinzelelo oluqhubekayo kunye nomthwalo obeka ubunzima kwi-chain chain, i-posture kufuneka igcinwe. Oku kunokukhuthaza ukuphuhliswa kwemisipha ye-postural efana ne-lats, i-erectors, i-gluteals, kunye ne-hamstrings.
Umgca we-barbell uvumela uluhlu olukhulu lweenguqu. Umntu unokutshintsha ukubamba kunye nendawo yokuqala ukutshintsha ukusebenza kwemisipha yangemva. Ukusebenzisa i-over or under grip, kunye nokubeka i-torso ngaphezulu okanye ngaphantsi kwe-horizontal emhlabeni.
Ngaphezu koko, zinokwenziwa ngoluhlu oluphezulu lokuphindaphinda. Lo msebenzi udla ngokusetyenziselwa ukwakhiwa kwemisipha kunye neenjongo zokuqinisa. Oku kusivumela ukuba sifezekise ukugqithiswa okukhulu ukufikelela kuluhlu lwe-rep ephezulu ye-6 ukuya kwi-12 reps.
Ukuhlawula
Umqolo we-barbell ukhawulelwe ngakumbi ngumlenze kunye namandla asezantsi. Ukufika kwindawo yokuqala, kufuneka sikwazi ukuzinzisa umthwalo kunye ne-glutes, i-hamstrings, kunye ne-erectors. Ukusuka kwesi sikhundla, kufuneka sigcine ukuqina komqolo ukufezekisa ukuphindaphinda okulandelelanayo.
Umqolo ogobileyo we-barbell unokubeka uxinzelelo olungafanelekanga kumqolo wakho ongezantsi. Xa ubandezeleka kwiintlungu ezisezantsi, lo msebenzi unokunyusa intlungu. Ngokukodwa xa yenziwe ngokungalunganga, ibeka uxinzelelo oluqhubekayo kunye noxinzelelo kwi-lumbar spine. Ikwafuna intshukumo ecothayo. Ngokungafaniyo nomqolo we-pendlay, umqolo ogobileyo uya kufuna ukuxinana rhoqo kunye nophindaphindo olucothayo.
Ukhwela njani uPendlay?
Indawo yomqolo wePendlay iya kufana kakhulu nomqolo webarbell, kodwa ukwenziwa kwahlukile.
- Yima ngokumalunga nobubanzi bamagxa ngokuhlukana, phakathi konyawo lwakho ngqo phantsi kwebar (njengangaphambili).
- Yayama kwaye ubambe ibha ngokubambelela okuphakathi, kwaye ubeke i-torso yakho ngokuhambelana nomhlaba.
- Gquqa isinqe sakho ngasemva, unqabise izihlunu zakho zangasemva, kwaye uphakamise ibha ukuya esifubeni sakho.
- Bamba indawo imizuzwana emibini ngelixa ucinezela amagxa akho.
- Nciphisa ibha phantsi.
Izinzuzo
Lo msebenzi uphucula ukuphuma kwamandla. Isikhundla sokuqala esisisigxina sebha kule ntlukwano sikhuthaza izinga eliphezulu lokuphuhliswa kwamandla xa uhambisa ibha elayishiweyo kwindawo yokugqibela. Kwakhona, unokudluliselwa okuphezulu kwibhentshi kunye ne-deadlift. Izinga lophuhliso lwamandla licandelo eliphambili lokuzivocavoca njengebhentshi kunye ne-deadlift. Ukongezwa kwemiqolo ye-pendlay kuya kunceda ukukhuthaza amandla kule mithambo ingundoqo.
Ukongeza, ifuna ukwakhiwa kwakhona koxinzelelo lweelats phakathi kokuphindaphinda. Ukumisela iilathi zomqolo we-pendlay kufana kakhulu ne-squat, ibhentshi, kunye ne-deadlift. Ngesi sizathu, ukuphuculwa kwesi buchule kunokuba nempembelelo enkulu ekudaleni uxinezeleko nakuluphi na ukuphakamisa.
Kwelinye icala, yomeleza ubuchule kunye nokwenziwa. Ubuchule obufanelekileyo kunye nokusebenza kuyafuneka ukuze kuphunyezwe ngempumelelo lo msebenzi. Ngesi sizathu, umqolo we-pendlay unokuphuhlisa ubuchule beminye imithambo.
Ukuhlawula
Inyaniso kukuba akusiyo into engcono kakhulu yokuphuhlisa imisipha ngasemva. Ngokungafaniyo neminye imithambo yangasemva, ukutsalwa ngamandla komqolo we-pendlay akubeki uxinzelelo olukhulu kwimisipha yangasemva.
Kwakhona, kufuna ukuguquguquka kwi-hamstrings kunye ne-hip. Ukufezekisa indawo yokuqala yalo msebenzi, umntu kufuneka achaze i-hips de i-torso yonke i-perpendicular kumgangatho. Ukuba asinakuhamba, indawo yokuqala yalo msebenzi ingaba nzima. Kwaye kufuneka kuqatshelwe ukuba kunzima ngakumbi kunomqolo we-barbell. Ngenxa yendawo emiselweyo yokuqala, ubunzima obuncinci bunokuphakanyiswa emhlabeni.
Zifana njani?
Omnye owona mahluko mkhulu phakathi kwezinyusi zimbini yindawo yokuqala kwindawo nganye: Umqolo webarbell uye wathoba ibar de iingalo zakho zandiswe ngokupheleleyo, kodwa ibha isemoyeni. NgePendlay, ubuyisela ibhari emhlabeni.
Kuba ubheqa ume, umqolo wePendlay ukwafuna uluhlu olupheleleyo lwentshukumo ukusukela ukuba uphinda-phindo ngalunye luqala emhlabeni. Ngomqolo webarbell, ibar sele iphumile emhlabeni phambi kokuba uqale ukuphakamisa. IPendlay ifuna, kwaye ke ngoko ivelisa amandla angaphezulu. Uya kwenza uphindaphindo olumbalwa nge el pendley kuba uya (ngokuqhelekileyo) usebenzisa ubunzima obuninzi.
Uhlala uxhomekeke kuzo zombini iintshukumo (nangona umqolo webarbell usenza ukuba ube nobunzima kuyo yonke isethi yakho). Le ndawo yehinge ye-hip elayishiweyo iya kubetha umqolo osezantsi, iyenze umsetyenzana omkhulu wesixhobo sokwenza i-deadlift.
Nokuba ukhetha yiphi intshukumo, qiniseka ukuba ukuma kwakho kufanelekile. Row the bar de i-elbows yakho ingene kwi-torso yakho, ugcine umva wakho ongaphezulu uqinile kuyo yonke intshukumo.
Yeyiphi engcono ekusebenzeni?
Nangona kukho ukufana phakathi kwazo, sifanele sicace ukuba yiyiphi esimele siyisebenzise kuxhomekeka kwiinjongo zethu.
Imisipha yehypertrophy
Zombini iintshukumo zisebenza imisipha yangasemva (i-trapezius ephakathi, i-trapezius ephantsi, i-latissimus dorsi, i-infraspinatus, kunye ne-erector spinae), ngoko akukho mmahluko kwimisipha esebenzayo. Nangona kunjalo, umqolo webarbell ufumana impumelelo encinci apha.
Oku kungenxa yokuba unokwenza ii-reps ezininzi ngomqolo ogobileyo kunokuba unakho ngomqolo wePendlay, kwaye xa kufikwa ekwakheni izihlunu, ivolyum ingundoqo. Njengoko besixoxile ngaphambili, uluhlu olupheleleyo lwentshukumo kunye neereps zenza ukuba iPendlay ibe nzima ukwenza iireps ezininzi. Ukuba injongo yakho ngumqolo ophothiweyo, khetha umqolo ngqiyamao.
amandla ngokubanzi
El susa pendley Ngumsebenzi omkhulu wokwakha amandla kuba uqala irep nganye emgangathweni. Oku kuthetha ukuba uyakudinga amandla aqhushumbayo ukuze uqhube ibha iye phezulu esifubeni sakho, kuba awunawo amandla okusebenza ngokuthanda kwakho njengokuba usenza komnye umthambo. Oku kwenza kube nzima ngakumbi ukukopela kumdlalo ngamnye.
Ukucwangcisa imiqolo ye-pendlay yamandla kuya kufuna ukuba sisebenzise umthwalo ongephi. Naphi na ukusuka kwi-50 ukuya kwi-70% ye-1-RM ngenjongo yokufikelela kwisantya esiphezulu kunye nokuqhuma kumgca we-pendlay.
Yintoni engcono ukomeleza?
Umqolo wePendlay wenza umsebenzi omkhulu wokwandisa amandla angatshintshiyo kunye nokugxila, zombini eziyimfuneko ngexesha lokuxhwila kunye nokucoca & jerk. Ukuphakamisa amandla, i-Pendlay inokunceda kwakhona nge-squat yangasemva kunye ne-deadlift, njengoko zisakha amandla angaphantsi nangaphezulu.
Ikwangumakhi omkhulu wokuphakamisa kuba ibha iqala phantsi, efana nayo nayiphi na i-powerlifting okanye i-Olympic lift onokuthi uzama ukuyiphucula.