Uqeqesho lwamagxa eClassic lunokusekwe kuxinzelelo oluphezulu kunye nokunyuswa kwecala. Kodwa ukujikeleza kwangaphakathi kunye nangaphandle kwamagxa kunye ne-elastic bands ngumsebenzi ophantsi ongafuni ukuwushiya ngaphandle kokuzivocavoca kwakho.
Lo msebenzi usekelwe ekuzibandakanyeni ngokubambisana ngokuvala kunye nokuvula ukuya nakude nomzimba. Umahluko omkhulu phakathi kokujikeleza kwangaphakathi nangaphandle kukuba ukujikeleza kwangaphakathi kubandakanya ukuzisa ihlombe kumzimba; ngelixa imigama yangaphandle idibeneyo. Ukujikeleza kugxininisa ukusebenza kwe-deltoids yangaphambili, i-latissimus dorsi, i-pectoralis enkulu, i-teres enkulu ngasemva, kunye ne-subscapularis, enye yezihlunu ezine ze-rotator cuff. Abangaphandle baqinisa i-deltoids yangasemva, kunye ne-infraspinatus kunye ne-teres minor, ezinye izihlunu ezimbini ze-rotator cuff ezizinzisa amagxa.
Ngokuqinisekileyo lo ngumsebenzi okhuselekileyo ngokufanelekileyo kubantu abaninzi kwaye ngumsebenzi oqhelekileyo wokubuyisela ukwenzakala kwamagxa. Nangona kunjalo, nabani na oye walimala egxalabeni langaphambili (okanye uva iintlungu okanye ukucinezelwa) kufuneka athethe nonyango lomzimba ngaphambi kokuzama iintshukumo ezintsha.
Iinzuzo zokwenza ukujikeleza kwamagxa
Ezi ntlobo zokuzivocavoca zinceda ukuhamba kakuhle kokubambisana, kungekhona nje ngexesha loqeqesho, kodwa nakwimpilo yemihla ngemihla. Okulandelayo, sihlalutya iingenelo ezinkulu zokubandakanya ezi zijikelezo.
Ukunciphisa umngcipheko wokulimala kwamagxa
Nangona ejikelezwe zizihlunu ezincinci ezizinzisayo, amagxa ngawona malungu angazinzileyo emzimbeni. Kwaye xa izihlunu zingafumani ngqalelo yaneleyo, amalungu aba sesichengeni sokwenzakala.
Yiyo loo nto kucetyiswa ukuba udibanise ngaphakathi kunye nangaphandle ukujikeleza kwamagxa kwindlela yakho yokufudumala. Ukuvusa ezi zinzinzi zincinci ngaphambi kokusebenza komzimba wakho ophezulu kunokunceda ukugcina amagxa akho ezinzile kwaye ekhuselekile kulo lonke ixesha lokuzilolonga.
Ukuphucula ukusebenza koqeqesho
Amagxa afudumeleyo awakhuselekanga kuphela, anamandla. Ezi zivivinyo ziphucula umqolo ongasentla kunye nokulungelelaniswa kwamagxa, okunokunceda ukuhambisa ubunzima obuninzi kwimithambo efana ne-deadlifts kunye nemiphunga ngokufuduswa.
Ukwenza lo mthambo wokuxhathisa umthambo wegxalaba ube ngumngeni ngakumbi okanye ngaphantsi, konke ekufuneka sikwenzile kukuya phambili okanye ukusondela kwindawo yeankile yebhendi. Okanye, ukuba uneseti yeebhendi ezininzi, unokukhetha ngokulula enye enokumelana okuphezulu okanye okusezantsi.
Baphuhlisa amandla kunye nezihlunu zamagxa
Ukujikeleza kwamagxa ngaphakathi nangaphandle yimisebenzi emikhulu yokufudumala, kodwa iintshukumo nazo ziyakwazi ukuzimela ngokwazo kuqeqesho lwamandla. Unokwenza ujikelezo lwangaphandle lwamagxa kunye ne-dumbbell ukuze uchaneke ngakumbi ngobungakanani bokuchasana osisebenzisayo kwaye ulandelele inkqubela yakho.
Ukubenza babe lolona qeqesho lubalaseleyo lwegxalaba, ukujikeleza kubethe izihlunu ze-rotator cuff ezingahoywanga. Ukwakha awona mandla kunye nezihlunu, gxininisa ekuziseni iseti nganye ukudinwa. Ekupheleni kweseti yakho, kuya kufuneka sivakalelwe ngathi yayiyimpendulo yokugqibela esinokuyenza ngobuchule obulungileyo.
Indlela yokwenza ukujikeleza kwamagxa kunye neebhendi?
Kukho abo basebenzisa iidumbbells ukwenza umthambo, nangona eyona ifanelekileyo kukusetyenziswa kwebhanti elastiki. Esi sixhobo senza ukuchasana kuphezulu xa usolula, kodwa ubuncinci xa uqala ukunyakaza. Ngokungafaniyo ne-dumbbells, ehlala inika ukuchasana okufanayo kuwo wonke umsebenzi.
ukujikeleza kwangaphakathi kwamagxa
- Qhoboshela ibhendi yokuxhathisa kumatshini owomeleleyo, i-rack, okanye ikholamu, ekuphakameni kwe-torso. yima ngasekhohlo.
- Bamba isiphelo esikhululekileyo sebhanti kwisandla sakho sasekhohlo kwaye uthathe amanyathelo amaninzi ukusuka kwindawo ye-ankile de ibhendi yoluliwe.
- Yima ubude kunye nengqiniba yakho yasekhohlo igobe kwii-90 degrees kwaye ucinezele kwicala lakho.
- Ukuqala nge-forearm yakho ukuya kwicala lakho, tsala ibhendi ukuya embindini womzimba wakho ngelixa ugcina i-elbow yakho iqinile kwicala lakho.
- Misa, emva koko uthe chu ubuyela kwibhendi esecaleni kwakho.
ukujikeleza kwangaphandle kwamagxa
- Qhoboshela ibhendi yokuxhathisa kwinto eyomeleleyo ekuphakameni kwetorso. Yima ukuze ube ngasekunene.
- Bamba isiphelo esikhululekileyo sebhanti kwisandla sakho sasekhohlo kwaye uthathe amanyathelo amaninzi ukusuka kwindawo ye-ankile de ibhendi yoluliwe. Ibhendi kufuneka iwele phambi komzimba.
- Yima ubude kunye nengqiniba yakho yasekhohlo igobe kwii-degrees ezingama-90 kwaye ucinezele kwicala lakho.
- Ukuqala nge-forearm yakho ngokujikeleze umzimba wakho, tsala ibhande kude ne-ankile ukuya kwicala lakho ngelixa ugcina i-elbow yakho iqinile kwicala lakho.
- Misa, emva koko uthe chu ngokubuyisela ibhendi ephambi kwakho.
Iingcebiso zokuzenza ngokuchanekileyo
Kubalulekile ukuqwalasela ezinye iingcebiso zokwenza ukujikeleza kwamagxa ngaphandle kokuzilimaza. Ezi ntshukumo kufuneka zincede ukufudumala umdibaniso, ungenzi kube nzima ngakumbi.
gcina ingqiniba
Xa i-elbow isuka ecaleni, uqala ukulahlekelwa ezinye zeenzuzo ezijoliswe kuzo. Ukunceda ukugcina i-elbow igobile, kuyacetyiswa ukuba ubeke itawuli edibeneyo phakathi kwe-elbow kunye neembambo. Oku kuya kusigcina sigxile ekuyigcineni ikwindawo yonke kulo lonke ixesha lokuzilolonga.
Njengoko sisebenzela ukungawisa itawuli, ubuchule bokuhamba buya kuphucula ngokuzenzekelayo. Njengoko iiseshoni zihamba, siya kulawula ngokuzenzekelayo ukuhamba kweengqiniba.
Sebenzisa ukumelana nokukhanya
Ngenxa yokuba le mithambo ijolise kwizihlunu ezincinci zokuzinzisa egxalabeni, ungalindeli ukuhambisa ubunzima obuninzi (kunye neebhendi).
Ukuba sinobunzima bokwenza i-8-10 reps ngobuchule obuhle, sebenzisa ukuxhathisa okulula okanye ume kufutshane nendawo ye-ankile yebhendi. Le yimithambo ekungafanelanga ukuba siqhele ukuyilayisha enzima kunoko kuvunyelweyo ubuninzi obuyi-8 okanye uphindaphindo lwe-10.
hamba ngolawulo
Kufuneka ugcine ukunyakaza ngokuchanekileyo ngokunokwenzeka. Asinakuvumela iqela lemigulukudu ukuba linike imiyalelo kwaye kufuneka sixhathise isilingo sokujiwuzisa ingalo yethu okanye sisebenzise ithuba lokudlala.
Ukuba sinengxaki yokugcina isantya esicothayo nesicothayo, singazama ukubala imizuzwana emi-2 ngentshukumo, imizuzwana eyi-1 unqumamo, kwaye emva koko yimizuzwana emi-2 ukuqalisa kwakhona.
qinisa isisu
Kufuneka ugcine izibilini ezidibeneyo kunye neenqumlo kunye namagxa phambili. Kufuneka sikuphephe ukujija i-torso ngelixa sitsala ibhendi yokumelana kwaye siphephe ukugoba umva ongezantsi.
Enye yezona ndlela zilungileyo kukukhama i-glutes ukunceda ukwandisa ukuzinza ngexesha lokuhamba. Oku kuya kufumana i-core yakho kunye ne-glutes iqale ukusebenza ngexesha lokufudumala.
Iinguqu zokujikeleza kwamagxa
Ukuze singenzi kuphela ukujikeleza kwamagxa esiye sabona ngasentla, kukho iinguqu ezithile eziphucula ukunyakaza kunye nokuhlasela ihlombe kwii-angles ezahlukeneyo.
Imveliso yangaphandle kunye neebhendi
- Qhoboshela ibhendi yokuxhathisa kwinto eyomeleleyo ekuphakameni kwetorso. Yima ukuze ube ngasekunene.
- Bamba isiphelo sasimahla sebhendi ngesandla sakho sasekhohlo. Ibhendi kufuneka iwele phambi komzimba.
- Yima ubude kunye nengqiniba yakho yasekhohlo igobe kwii-90 degrees kwaye ucinezele kwicala lakho. Beka itawuli esongiweyo phakathi kwengqiniba kunye neembambo ukuba kuyimfuneko. Kufuneka ubambe esi sikhundla.
- Thatha amanyathelo amaninzi ngasekhohlo kwakho de ibhendi ixhathise ngokupheleleyo.
- Buyisa umva intshukumo.
Ukuphuma kwangaphakathi ngamabhendi
- Qhoboshela ibhendi yokuxhathisa kwinto eyomeleleyo ekuphakameni kwetorso. Yima ukuze ube ngasekunene.
- Bamba isiphelo samahhala sebhendi ngesandla sakho sasekunene.
- Yima ubude kunye nengqiniba yakho yasekunene igobe kwii-90 degrees kwaye ucinezele kwicala lakho. Beka itawuli esongiweyo phakathi kwengqiniba kunye neembambo. Bamba le ndawo.
- Thatha amanyathelo amaninzi ngasekhohlo kwakho de ibhendi ixhathise ngokupheleleyo.
- Buyisa umva intshukumo.
Dumbbell Ukujikeleza Ngaphandle kweGxalaba
- Lala ngecala lakho lasekhohlo ngamadolo akho ahlanganiswe kwaye ugobe kwi-angle ye-90 degree.
- Bamba i-dumbbell elula esandleni sakho sasekunene, ngokuhambelana nomgangatho.
- Gcina i-elbow yakho ibambelele kwicala lakho lasekunene, igobe kwii-90 degrees.
- Zisa i-dumbbell ukuya kwisilingi, ugcine i-elbow yakho izinzile.
- Buyisa intshukumo kwaye ubuyele kwindawo yokuqala.
- Yenza zonke iireps, uze utshintshe amacala.