Ukuba ungumntu oqalayo kwihlabathi lokomelela, kuyinto eqhelekileyo ukuziva ulahlekile kancinci malunga neendlela ezahlukeneyo ezilindele umthambo. Ukubamba kweedumbbells, imivalo kunye noomatshini banokuwuguqula umsebenzi wezihlunu oza kuwenza, ngoko ke kunomdla kakhulu ukwazi iindidi ezahlukeneyo zokubamba ezikhoyo.
Oku akuthethi ukuba ngokutshintsha uhlobo lokubamba sisebenza izihlunu ezahlukeneyo. Ezifanayo zisetyenziswa kungakhathaliseki indlela yokubamba, kodwa i-angle yomsebenzi iya kuhluka. Kwezinye iintambo siya kubandakanya inani elikhulu lemicu yezihlunu kwaye kwezinye ngaphantsi.
Zeziphi iintlobo zokubamba ezikhoyo?
Ngokuxhomekeke ekubambeni okwenzayo ngelixa uqeqesha, unokusebenzisa izihlunu zakho kumanqanaba ahlukeneyo, ngaphezu kokwahluka kwesiqhelo ngaphandle kokuphula intloko yakho. Kukho iintlobo ezine ekufuneka uzibambe: i-prone, supine, ixutywe kwaye ingathathi hlangothi.
Utyekele
Senza oko xa sibamba ibha okanye i-dumbbells iintende zezandla zethu zijonge phantsi. Kuyinto enomdla kakhulu ukubamba ukusebenzisa i-forearm, i-lats, i-trapezius, ukukhwela, ukwenza i-pull-ups ... Le nto yokubamba ifanelekile kwabo batsha kuqeqesho lwamandla ngokubanzi okanye baqala ukusebenzisa ibha ekuqeqesheni. Ikwanceda ukwakha amandla engalo yakho ngokuhamba kwexesha.
Nangona kunjalo, ukusebenzisa olu hlobo lokubamba kunokukhokelela ekudinweni kwe-forearm ngokukhawuleza, ngoko kuya kufuneka uphumle rhoqo. Ukubambelela okubanzi akukhuthazwa ngenxa yokuba asinalo ulawulo olupheleleyo lwebha. Ukubamba ngokusondeleyo kuvumela ukuba isithupha sithintele ukuba kungenzeka ukuba ibha iphume ezandleni, ngakumbi ngexesha lokuzilolonga apho ubunzima bugcinwe ngaphezu komzimba (umzekelo, ngexesha lokutyhala iintshukumo).
Ukubambelela ngokusondeleyo kungasetyenziselwa phantse zonke iilifti esizenzayo kwindawo yokuzivocavoca. Umzekelo, kwi-bench press, i-shoulder press, i-barbell squat, okanye nayiphi na enye into. Ukwalungile kwi-barbell deadlifts, iintshukumo ezisezantsi zomzimba nge-barbell ngasemva, i-barbell rows, i-barbell kunye ne-dumbbell reverse curls, imigca ehleliyo, i-pulldowns, kunye ne-pullups.
isitulo sebhentshi
Ngokuchasene nendawo yangaphambili yokubamba, sibeka iintende phezulu. Yeyona isetyenziselwa ukuqinisa i-biceps, umva kunye ne-deltoids, nokuba wenze ukutsalwa ngendlela elula. Kwimeko ye-bench press, i-prone type ingasetyenziswa, kodwa ifana nemilenze ye-bulldog (i-semi-turn in) ukukhusela i-wrist ukuba ibuyele umva kwaye ibeke ubunzima kwiminwe.
Njengoko besitshilo ngaphambili, olu hlobo lufuna ukuthatha inxaxheba ngakumbi kwi-biceps. Nangona unokuziva unamandla kwaye uzithembile ngakumbi kwiintshukumo, esi sikhundla sinokubeka uxinzelelo ngakumbi kwi-biceps yakho kunye nomva wegxalaba lakho. Ke awufuni ukwenza imithambo emininzi kakhulu ngokulandelelana.
Icetyiswa ukuba isetyenziswe kwimiqolo yebarbell, i-barbell curls, i-pulldowns, kunye nemigca ehleliyo.
I-Mixed okanye enye indlela yokubamba
Sijongene nendibaniselwano ye-supine kunye ne-prone grip, isandla ngasinye sinesinye esahlukileyo. Isetyenziswa ngokubanzi ukunyusa ukufa okanye ukucinezela ibhentshi, ukuba kufuneka uncede umntu. Kungaba lukhetho olukhulu xa uqala ukubona ukukhathala kwemisipha kwaye ufuna ukugqiba iseti enye.
Njengoko kunye ne-pushup, olu hlobo lunokukunika ukubamba okunamandla kwi-bar, kuba iphinda isebenze i-biceps. Ifanelekile kwimithwalo enzima kwimithambo efana ne-deadlifts, kodwa ingasetyenziswa nakuwuphi na umthambo wokutsala.
Nangona kunjalo, kufuneka uhlale ukhumbula ukuba ngokuhamba kwexesha, ukudibanisa okuxubileyo kunokubangela ukungalingani kwemisipha, ngaphandle kokuba utshintshe ukubamba phakathi kweengalo.
Ukubamba Ngokuphakathi (Isando)
Iintende zezandla zijongene. Isetyenziswa ikakhulu kwiidumbbells zokuzivocavoca zokuvula, iibiceps okanye i-triceps. Kuba lula ngakumbi xa ii-dumbbells zinzima, njengoko kunciphisa ithuba lokuba isihlahla sijike sibheke ezantsi, endaweni yokuba sihlale sithe tye.
Ukwenza iiseti ze-hypertrophy ngokubamba okungathathi hlangothi kunokuba sisixhobo esiluncedo kwabo bahlala bethintelwe xa becinezela ibhentshi kwaye bezama ukubetha iiseti eziphezulu ze-rep. Ukongeza, njengoko besitshilo ngaphambili, yinto yokubamba loo nto ithanda ukukhula kwe-triceps kunye nesifuba. I-triceps inokujoliswa ngolu hlobo ngenxa ye-elbow flexion eyongezelelweyo, kodwa kwakhona, isifuba sinokujoliswa ngenxa yokwelula onokuthi ubeke kwi-pecs kunye nokunyakaza okubanzi.
Oku kubamba kuyacetyiswa ukuba kusetyenziswe ekutsaleni, ekutsaleni, kwimiqolo ehleli phantsi, kwimiqolo yeedumbbell, iintshukumo zokucinezela i-dumbbell kubandakanya isifuba kunye nocinezelo lwamagxa, i-dumbbell hammer curls, imithambo ye-dumbbell apho ubambe iintsimbi emacaleni akho, njengemiphunga, i-squats, umlimi. imithwalo, kunye ne-suitcase deadlifts. Kwakhona kuwo nawuphi na umsebenzi osebenzisa ibha yetrapeze, kubandakanywa i-deadlifts, imiqolo, i-press overhead, kunye nokuthwala komlimi okanye ukunyakaza komzimba ophantsi kunye ne-bar yokhuseleko emqolo wakho, kubandakanywa i-squats, imiphunga, kunye ne-squats yokwahlukana.
ukubamba hook
I-hook grip yinto yokubamba engeyiyo yendabuko enokuba nzima ukuyiqonda ngamanye amaxesha, kodwa inokuvelisa iziphumo ezintle malunga nokuphakamisa. Kuyafana nokubamba ngaphezulu, kodwa isithupha sibekwe phantsi kwesalathisi kunye neminwe ephakathi. Iingenelo zolu bambe zifana nezo zezinye zokubamba. Ikhusela ibha ekuphumeni kwezandla ngenxa yendawo yesithupha kunye neminwe. Oku kuyenza ibeyinto efanelekileyo yokubamba kwiintshukumo ezinzima, eziqhumayo njengokucoceka kunye nokuxhwila.
Olu hlobo lokubamba lunokwenza uphuculo kwikhono lokubamba ibha, nangona kungenakonwaba kubo bonke abadlali. Ngeeveki zokuqala kunokubangela ukungonwabi; nangona kunjalo, njengoko iintsuku zihamba ungafumana ukuphakanyiswa okungcono kwe-Olimpiki. Ulawulo olukhulu lwebar luvakala ezandleni, kwaye akukho nkxalabo encinci yokuba ibha iya kubhabha iphuma ezandleni xa ubunzima buba ngumngeni. Ukuba siyakwazi ukunqoba ukungonwabi kwiiseshoni zoqeqesho zokuqala, kuya kufaneleka utshintsho.
I-hook grip ingasetyenziselwa phantse nawuphi na umthambo njengoko ifana nokubamba ngaphezulu. Ngokomzekelo, kwi-clean kunye ne-jerk, i-pull-ups okanye i-deadlifts.
ukubamba ibulldog
I-bulldog grip, ebizwa ngokufana neenyawo ze-bulldog xa imile, yindlela yokubamba ebeka ibha esezantsi entendeni yesandla ukwandisa amandla ocinezelo.
Izinto eziphambili zokuma kwesihlahla kwiintshukumo ezicinezelayo yibha ehleli enyameni yesundu, ngokuthe ngqo phezu kwethambo leradius, kunye nezandla ezibekwe ngaphezulu kweengqiniba.
Olu hlobo lokubambelela lune amandla aphezulu. Ukuvelisa amandla amakhulu, ukuxhathisa esisebenza ngokuchasene nayo kufuneka kube kufutshane ne-lever kangangoko kunokwenzeka. Ngamanye amagama, ukuhambisa ibha ngakumbi kumgca ophakathi wengalo yengalo kusinika amandla ngakumbi, okukuvumela ukuba usebenzise amandla akho ngcono.
Ngokuhambisa ibha nzulu entendeni yesandla, ulungelelwaniso oluthe nkqo olunyusa amandla anokubakho nawo. kunciphisa umngcipheko wokwenzakala. Ukupakisha ukuchasana phezulu kwe-joint, kunokuba emva kwayo, ukuba i-wrists yandiswe kude kakhulu, siya kunciphisa inani loxinzelelo lwe-shear olubekwe kwizicubu. Oku kunokunceda ukuthintela ukulimala okukhulu kunye / okanye ukwakhiwa koxinzelelo olungapheliyo.
Kucetyiswa ukuba siphephe ukuyisebenzisa singles enzima okanye imizamo max phambi kokuba siqiniseke ukuyisebenzisa. Okokuqala siya kuvavanya ngemithwalo elula kunye nokuphindaphinda okwaneleyo.
ukubamba ubuxoki
Ukubamba ubuxoki kwaziwa ngokuba ukubamba ukuzibulala, kodwa akuyi kubeka ubomi bethu engozini ukuba siyisebenzisa kakuhle. Iyafana nokubamba ngokungaphaya kunomahluko omnye omkhulu: akukho oobhontsi. Ukusebenzisa into yokubamba isithupha kunciphisa ubungakanani begumbi lokushukuma isihlahla sinokujikela phambili okanye ngasemva, kungenjalo ibha inokuwa ezandleni. Ukuze sigweme oku, kufuneka sigcine ibha kwisiseko sentende yesandla kunye nesandla esifakwe ngqo kwi-forearm.
Ngaphandle kwesiteketiso sayo esididayo, le nto yokubamba isoloko isetyenziswa ngabaphakamisi abanamava ekutsaleni iintshukumo, kwaye isisiseko kubadlali bemithambo. Ukubamba ukuzibulala kuyingozi kakhulu ukuba kusetyenziswe kwi-bench press, kodwa kulungile kwi-press overhead kuba inceda ukukhokela i-bar trajectory ngokufanelekileyo.
Inokuthi iphunyezwe ngexesha le-squats, kodwa abaphakamisi abafumana intlungu ye-elbow kufuneka basongele iminwe yabo emincinci phantsi kwebar kunokuba baphezu kwayo. Nokuba yintoni na, kubalulekile ukuba ungavumeli izandla zakho zigobe kakhulu ngasemva.
Kukho amaqhinga okucwangcisa ukuzibulala ekungamelanga ukuba angahoywa ukuba sifuna ukwandisa ukhuseleko:
- Ngalo lonke ixesha sebenzisa iqabane ukuqhawula kunye nokudibanisa kwakhona.
- Siza kuqinisekisa ukuba ibha ayityibiliki. Siya kusebenzisa itshokhwe, ukuba kuyimfuneko.
- Beka ibha kumgca ophakathi entendeni yesandla, kungekhona kwiingcebiso zeminwe.
- Khuphela ibar ngeminwe emihlanu kulo lonke ilifti.
- Ukubandakanya iingalo zangaphambili ukunciphisa ukuwa kwesihlahla esongezelelweyo.
- Gcina i-torso kunye ne-hip isikhundla sakho siqinile kwaye sizinzile.
ukubamba umpu
Kuzo zonke izinto zokubamba abantu abazisebenzisayo kwindawo yokuzivocavoca, i-pistol grip yeyona nto inokwenzeka ukuba ingabonwa. Ngokwenene kunciphisa ubungakanani bobunzima esinokubuphakamisa. Kunzima ukucinga ngeemeko ezininzi apho oku kuya kuba luncedo, kodwa kunokuba luncedo kakhulu.
Abaphakamisi abaninzi bakhalaza ukuba abaziva iilats zabo zisebenza ngexesha lokutsalwa kunye nemiqolo. Oku kungenxa yokuba basebenzisa ubunzima obuninzi, umfutho ogqithisileyo, kwaye benza iireps zabo ngokukhawuleza. Basenokuba nonxibelelwano olubuthathaka lwengqondo-nemisipha.
Xa usebenzisa i-pistol grip, kufuneka siyenze sebenzisa ubunzima obuncinci kwaye wenze iireps zicotha kakhulu eqhelekileyo. Ukuba asenzi njalo, ibar mhlawumbi iya kuphuncuka esandleni. Oku kunceda ukugcina uxinzelelo kwiilats kwaye kufuneka siqale ukuziva ngathi basebenza ngakumbi. Oku komeleza unxibelelwano lwezihlunu zengqondo, olubonisa ukuba izifundo zibalulekile ekukhuleni kwezihlunu kunye nokomelela.
Akunyanzelekanga ukuba sisebenzise i-pistol grip kwiseti nganye yoqeqesho. Singayisebenzisa kuphela ngexesha lechungechunge lokufudumala ukunceda ukuvusa uxhulumaniso lwengqondo ye-muscle.
Crush Ukubamba
I-Crush grip kukubamba phakathi kweminwe kunye nesundu. Umzekelo oqhelekileyo woku inokuba kuxa sivala izandla zethu kangangoko sinako. Le yintshukumo yokuqhekeka. Ukuba sele siqhelekile kwindawo yokuzivocavoca, ukuqeqesha i-crush grip kulula kakhulu. Sinokwenza uhlengahlengiso oluthile kuqeqesho kwaye sandise ukubamba ngexesha elifutshane ngokwentelekiso.
Ngeentsuku ze-deadlift, singongeza ukubamba okufutshane ekupheleni kokunyusa. Kungcono ukusebenzisa i-double overhand grip ngelixa ufudumeza kwaye ushiye imitya ikhululekile ixesha elide. Oku kusebenza kwimiqolo kunye ne-lat pulldowns.
Enye yezona ndlela zithandwa kakhulu zokuphuhlisa i-crush grip kukusebenzisa isiphatho sokujikeleza. Ngokusisiseko i-deadlift enesandla esinye enesiphatho esishinyeneyo esijikelezayo, ivakala kakuhle. I-Crush grip inxiba yonke imihla yonke imihla. Nokuba kukuvula iingcango, ukuqhuba imoto okanye ukubamba izandla nomntu osebenza naye.
ukubamba okucocekileyo
Ukubamba okucocekileyo kuthathwa njengento eqhelekileyo kwaye kuboniswa ngokugubungela iminwe kwibar kwindawo echazwe, ilandelwa yisithupha sihlala ngasemva kweminwe. Le ndawo yomnwe ithathwa njengokuphuhlisa ukomelela kwesandla esikhulu, kodwa ayisebenzi kangako ekukhuseleni iintsimbi ezinzima kune-hook grip.
I-snatch ecocekileyo yokubamba ingasetyenziselwa izizathu ezininzi, ezifana ne-full, i-aggressive puller, ukuphucula amandla ajikelezayo, kunye nokugxila ekugcineni ukusondela kwebha kumzimba. Inokusetyenziswa ngokulula kwiindidi, njengendlela yokwaphula i-monotony eqhelekileyo kuqeqesho lokuphakamisa ubunzima.
Hlanganisa iindlela ezahlukeneyo zokubambelela kwiindlela zakho zesiqhelo
Eyona nto ifanelekileyo kukuba utshintshe ukubamba kwakho ukuze usebenze izihlunu ezivela kwii-engile ezahlukeneyo. Ngalo lonke ixesha zama ukucinga malunga nendlela yokuqinisa ubuso obungaphakathi nangaphandle bemisipha yakho, ngoko uya kwandisa amandla akho kwaye ufumane iziphumo ezingcono.
Umzekelo, kwimeko ye ukutsala-ups ngaphezulu, kujoliswe kwi-rhomboids kunye ne-latissimus dorsi yokukhula kwemisipha. Oku kubamba kukwabeka uxinzelelo kwi-forearm, amagxa kunye ne-biceps njengezinzisi. Kunoko, ukubamba isitulo sebhentshi igxininisa i-biceps. Enyanisweni, ngokugcina i-forearm yakho i-perpendicular emhlabeni, unokujolisa i-biceps yakho ngokuthe ngqo. Ngolu gxininiso loqeqesho oluthile, yima kwisigaba sokunciphisa xa iingalo zakho eziphezulu zifikelela kwi-parallel okanye ngaphantsi komhlaba. Xa usenza i-chin-ups kumqolo, finyeza ngokupheleleyo i-rep nganye ngokucinezela iingqiniba zakho ngasemva nangaphandle.
Ukutshintsha phakathi kwezandla ezahlukeneyo zokubamba kulungele ukudala ukuvuselela ukukhula kwemisipha, ukongeza ukuxhathisa, kunye nokuphucula ukunyakaza, zombini ukuzimela kunye nokunyakaza okudibeneyo kwemisipha eyahlukeneyo. Uya kufumana umthambo apho unokuhlala usebenzisa indawo efanayo yesandla, kodwa unokudlala nobubanzi. Ngokuxhomekeke kumgama wezandla zakho, unokuba yintambo evaliweyo, ebanzi okanye ebanzi kakhulu (kwimeko yokuzivocavoca ngemivalo).
Ukuzivocavoca ukuqinisa ukubamba kwezandla
Abaqalayo nabanamava ngokufanayo kufuneka bomeleze ukubamba kwabo. Olu qheliselo luya kukunceda ubambe imivalo kunye needumbbells ngamandla angaphezulu, ukuthintela ukuba zingaphumi ezandleni zakho xa uphakamisa ubunzima obuninzi. Kwakhona, ukuziqhelanisa nokubamba kunceda ukuthintela ukulimala. Nangona kungaziwa kakuhle, ukwenzakala entendeni yesandla kunye nesandla kuxhaphake kakhulu.
Nazi ezona ndlela zilungileyo zokwenza ukubamba kwakho kube namandla kwaye wenze ngcono kuqeqesho ngalunye.
Sebenzisa i-tweezers okanye ukomeleza isandla
Ukusebenzisa i-hand gripper ukwakha amandla okubamba kunye nemithambo efuna ukucofa ngokuphindaphindiweyo kunye nokukhulula kunokuba luncedo kakhulu. Qala ngokuguqula iqhosha ukulungisa ukuxhathisa. Kukho iindlela ezininzi zokubeka isibambiso semanuwali, kuquka:
- Beka ubhontsi wakho kwelinye icala le-clamp kunye nesalathisi sakho kunye neminwe ephakathi kwelinye; uze ucudise.
- I-forceps ijonge phantsi, beka intende yesandla kwelinye icala kunye nencinci kunye neminwe yemisesane kwelinye; uze ucudise.
- Cwitsa ngobhontsi nangomnwe ongaphambili kuphela.
- Cwina ngobhontsi kunye nomnwe ophakathi kuphela.
- Tshala ngobhontsi wakho kuphela, ngeminye iminwe emine isongelwe kwishanki engezantsi yomqheba. Emva koko ubuyisele umva into yokubamba kwaye wenze umthambo ngeminwe yakho emine isongelwe ngaphezulu.
- Beka ukubamba ngaphakathi kwesandla esinye kwaye ucinezele umthambo wesandla esipheleleyo; emva koko ubuyisele umva into yokubamba esandleni sakho icala elijongene nalo lesibambi lijonge phezulu.
umthambo elastic band
Gquba ibhanti yerabha kwiminwe yakho; emva koko uvule kwaye uvale isandla sakho kaninzi kangangoko. Unokwenza lo msebenzi naphi na, kubandakanywa kwidesika yakho yomsebenzi okanye ekhaya ngelixa ubukele ividiyo. Kubalulekile ukuba ungadinwa umsipha, ngakumbi ukuba awuqhelanga ukwenza imithambo rhoqo.
Njengoko uqaphela ukuba ukuchasana kwebhendi kuya kuba lula, unokukhetha ubuninzi okanye enye enokumelana ngakumbi. Kwimeko apho awunazo ezininzi, unganciphisa ubude bayo ukwenza intsonkothe ngakumbi.
Cofa ibhola yentenetya ukuphucula ukubamba
Bamba ibhola yentenetya kwaye uyicinezele kaninzi kangangoko unako. Ukuphumla imizuzwana engama-90; uze uqhubeke ucudisa. Ngumsebenzi omhle kakhulu wokuphucula ukubamba. Amaxesha amaninzi siye seva ukuba ukukhama ibhola encinci kunokunciphisa izinga loxinzelelo lwethu. Ngoku siyazi enye inzuzo yale ntshukumo elula.
Ibhola enkulu, iba nzima ngakumbi. Unokuzixhoma kwisilingi ukuxhasa ubunzima bakho ngesandla. Kukho iibhola ezithile kule nto, kungekhona nje naluphi na uhlobo.
Iipush-ups zeminwe
Yenza i-pushup eqhelekileyo, ngaphandle kokuba izandla zakho zibe tyaba phantsi, sebenzisa kuphela iipads zeminwe yakho njengendawo yoqhagamshelwano. Gqibezela iipushups ezininzi zeminwe njengoko unako.
Ngokwengqiqo, ayingomsebenzi ocetyiswayo kwabaqalayo kuqeqesho lwamandla. Ungaqala ukwenza ezi pushups zeminwe eludongeni, kwaye usebenze indlela yakho ezantsi njengoko uziva uzithembile. Unokuphinda uphumle amadolo akho phantsi, nangona kufuneka uqaphele ukuba ungalimazi iminwe yakho.
ukushwabana kwelaphu
Nyakazisa itawuli encinci okanye ilaphu lokuhlamba, uze ujike amanzi ngezandla zozibini. Phinda le ntshukumo amaxesha amaninzi. Ngumsebenzi olungileyo nofikelelekayo ngokupheleleyo ukwenza ekhaya okanye ebaleni. Uya kuqaphela ukuba okukhona uyenza, kokukhona izandla zakho zidiniwe; ingakumbi ngaphakathi kubhontsi. Esi sihlunu siyimfuneko ukuze sibambelele ngokuqinileyo.
Ukongeza, lo msebenzi ungasetyenziswa kwezinye iinkalo, ezifana nokwenza utsalo ngelixa ubambe itawuli ukuphucula ukubamba. Kuya kuba lula ngokuthintela iminwe yakho ekutyibilikeni, nangona kuya kufuneka ukuba uqhelane nokubamba okutsha.