Kwihlabathi loqeqesho uya kufumanisa ukuba kukho inani elingenasiphelo leentlobo zomthambo, kunye nezicelo ezahlukeneyo, kuxhomekeke kwinjongo esifuna ukuyifeza. Imithambo edibanisa amalungu amaninzi zezo sizenza ngokuqhubekayo kwimihla yethu, nakwimidlalo emininzi. Zezona zintshukumo zendalo kunye nezisebenzayo zokuqina kokusebenza, ngaphandle kokutyeshela ukuhamba. Ukongeza, bavelele ngokuyintloko ngokutshisa inani elikhulu leekhalori.
Yonke imithambo ingahlelwa ngeempawu ezahlukeneyo, njengokutsho kwe uhlobo lokufinyela ukuba ivelisa kwimisipha, ngokutsho ikhonkco lekinetic, kuxhomekeke kwindiza apho zenziwa khona, iintlobo zezenzo (i-flexion, extension...) njl. Ukuze uqonde umahluko, imithambo monoarticular zezo apho umsebenzi wedwa kwilungu elinye (biceps curl, quadriceps extensions, njl.) Ngakolunye uhlangothi, imithambo multi-articular zibandakanya amalunga ahlukeneyo ukwenza intshukumo (i-pull-ups, i-squats, i-deadlifts, njl.).
Ziziphi iingenelo zolu hlobo lomthambo?
Ukuzivocavoca okuhlangeneyo okuninzi yeyona nto siyenza kakhulu kwimihla yethu. Ngokomzekelo, xa sichola into phantsi, bekuya kufuneka senze i-squat ukuze sigobe. Oku kuya kwenza kusebenze umbindi wethu kunye nomzimba osezantsi ukuze uphakamise into, ngaphandle kokufumana isimo esibi kwaye uyitsale ukusuka phezulu.
Ukuba ucinga ngako, uqeqesho lwakho kufuneka lugxile ekuphuculeni imisebenzi yakho yemihla ngemihla, ngaphaya kokuphucula umzimba wakho. Ukuzivocavoca okuhlangeneyo okuninzi kunokuphucula ukuhamba kwaye kusebenza ngakumbi kuqeqesho lwamandla kunye nekhalori yokutshisa imbono. Okukhona amaqela ezihlunu abandakanyekayo, kokukhona isantya sentliziyo yakho siya kunyuka kwaye kokukhona uya kutshisa iikhalori ezininzi.
Yeyiphi eyona mithambo ilungileyo yokudityaniswa?
Njengoko besesitshilo ngaphambili, imithambo edibanisa amalungu amaninzi kufuneka ibandakanye amaqela emisipha aliqela ngexesha elinye. Ezona zibalaseleyo onokuthi uzibandakanye kwindlela yoqeqesho zezi:
- Ulawulwa
- I-Barbell Front Squat
- ukujingi kwekettlebell
- Ukufa kukaBarbell
- Ukuhamba
- Umqolo kaBarbell
- I-Barbell Hip Thrust
- Ukuphusha usenyuka
- ibhokisi yokutsiba
- Medicine Ball Slams
- Burpees
Uninzi lwezi mithambo lunokwenziwa ngobunzima bakho okanye ngomthwalo ophakathi ukongeza ubunzulu. Uya kuba ngulowo ulwela umthwalo omkhulu, isantya esikhulu okanye ukucutha okukhulu. Unokwenza imisebenzi eyahlukeneyo, ukutshintsha kuphela isicwangciso kunye nezixhobo. Ngokomzekelo, i-kettlebell swing inokwenziwa ngakumbi ngokudibanisa ibhendi yokumelana ne-hip yakho.
Qaphela kakhulu ubuchule
Imithambo ebandakanya amalungu amaninzi ifuna ubuchule obugqibeleleyo bokunqanda ukwenzakala. Ukusebenzisa ii-kettlebells okanye imivalo kunokudala intlungu ukuba ugqithise ubunzima okanye usebenzise ipateni yentshukumo embi. Ukuba ufuna ukuhambisa iintsimbi ezinzima, kuya kufuneka wenze isicwangciso esilungileyo esinezigaba ezahlukeneyo ezenza ukuba uqhubele phambili ngokuthe ngcembe.