Indlela yokwenza umqolo wentambo omileyo?

Ukuba sihlala siqeqesha umqolo wethu ukwenza imiqolo yeedumbbell, kusenokuba lixesha lokuzama imithambo emitsha. Umgca wekhebula omileyo unokuvavanya amandla omzimba ophezulu kunye nesisu.

Njengolunye uhlobo lokukhwela, umqolo omileyo wekhebula usebenza izihlunu ezininzi kumqolo wakho, kubandakanya i-latissimus dorsi yakho, i-deltoids yangasemva, i-trapezius, kunye ne-rhomboids. Kodwa owona mahluko wokwenyani kwezinye iintlobo zokubheqa ngumceli mngeni owubonelela kumbindi kunye nomzimba osezantsi. Ezi zihlunu ziya kusebenza ngakumbi kumsebenzi wokusinceda ukuba sigcine indawo.

Kwakhona, oomatshini bentambo beza nezinto ezininzi zokubamba (intambo, ibha ethe tye, isiphatho esinye, i-V-bar, njl. Oko kuthetha ukuba sineendlela ezininzi ezahlukeneyo zokubamba, nganye icela umngeni kwizandla kunye neengalo kwiindlela ezintsha zokuqinisa imisipha.

Inyathelo ngesinyathelo

1. Siya kukhusela intambo yokubamba kwintambo. Emva koko, siya kubamba intambo ngezandla zombini kwaye sibuyele umva de iingalo zandiswe phambi kwe-torso, malunga nokuphakama kwesifuba.
2. Siza kuhlukanisa iinyawo ukuya kububanzi bamagxa kwaye siya kuguqa kancinci emadolweni.
3. Siya kwandisa izibambo njengoko sitsala intambo ukuya kwisisu, ngaphantsi kwesifuba, sidibanisa amagxa. Kucetyiswa ukuba ugcine iingqiniba kufutshane emacaleni.
4. Siza kunqumama ngokufutshane kwaye emva koko siyekele iingalo kwakhona.

I-accessory yentambo eboniswe kwividiyo yenye yezona zikhetho eziqhelekileyo. Inzuzo enkulu yokusebenzisa intambo yokubamba kukuba ivuselela imisipha yakho yesandla kunye ne-forearm ukuya kumlinganiselo omkhulu kunezinye izixhobo, okwenza kube yindlela enhle yokucela umngeni kumandla akho okubamba.

Oomatshini bekhebula abakho ngcono kune-dumbbells; zinika nje uvuselelo olucelomngeni olwahlukileyo kwizihlunu. I-dumbbells igcina amandla aqhubekayo kwiimisipha kwinqanaba ngalinye lokuzivocavoca, ngelixa iipuli zivumela ukuba sisebenze kwii-angles ezininzi.

Inzuzo

Olu hlobo lokubheqa luneziphumo ezininzi ezilungileyo kumzimba kunye nokusebenza kwezemidlalo. Ngoko ke, kuyacetyiswa ukuba uyifake kwinkqubo yoqeqesho lweveki.

ukuphucula ukuma

Uninzi lwethu lunokusebenzisa uncedo olongezelelweyo lokuma. Ukuhlala ixesha elide, njengoko abaninzi bethu benzayo, kunokubangela ukuba isifuba kunye nomphambili wamagxa ukuba uqhube phambili, ubeka izihlunu ezingaphezulu kwindawo ehlala ixesha elide.

Ukubheqa kunceda ukuhlehlisa oku ngokunciphisa izihlunu ezikumqolo ongasentla kunye nokwandisa izihlunu eziphambi komzimba. Ngokusisiseko, itsala amagxa akho emva kwaye ibe kwindawo engathathi hlangothi ngokuhamba kwexesha. Kwaye, ngengqiqo, ufumana ukuma okungcono.

Iyahluka

Oomatshini beentambo ngokubanzi zizixhobo ezininzi zoqeqesho. Ngabo, sinokutshintsha ukuphakama kokuqala kwanoma yimuphi umsebenzi kwaye sisebenzise izixhobo ezahlukeneyo, kubandakanywa intambo, i-V-handle, ibha eqondileyo, kunye nesibambo esisodwa. Ngokuxhomekeke kubude bokuqala kunye ne-accessory esiyikhethayo, sinokuyiqhelanisa lula lo msebenzi ukubeka phambili imisipha eyahlukeneyo ngasemva kunye neengalo.

• ukubamba emxinwa: Ezona ziqhotyoshelwano ezisetyenziswa ngokuqhelekileyo kumqolo wentambo yokuma zisisiphatho se-D esiphindwe kabini kunye nentambo, zombini ezo ziya kunika ukubamba ngokusondeleyo. Zombini zibandakanya ukubamba ngokusondeleyo okuya kunceda ukuphuhlisa izihlunu ezinkulu kumqolo wakho.
• Ukubamba Okubanzi:Ukwahlula ngakumbi izandla, siya kusebenzisa ibha ethe tye okanye ibha yecala elisezantsi. Ukuba senza, siya kugxininisa ngakumbi kwimisipha yomqolo ongaphezulu (i-rhomboids kunye ne-trapezius) kunye nemisipha yeengalo.
• Ukubamba okuqhelekileyo:Uninzi lweenguqu kwimiqolo emileyo zisebenzisa ukungathathi hlangothi okanye ukubambelela (ukubamba ngaphezulu). Kodwa, ukubamba okuxhasiweyo (phantsi kwesandla, iintendelezo phezulu) kuya kusebenza i-brachioradialis ngaphandle kweengalo.

Ukulinganisa iintshukumo

Iqhelekile into yokuba abantu bangakuhoyi ukwenza imithambo ngasemva bekhetha ukucinezela umthambo ojolise esifubeni nasemagxeni. Oku kunokubangela ukuba imisipha ephambi kwamagxa ukuba ikhule ngokugqithisileyo, igalelo ekuhlahleni phambili ukusuka ekumeni kakubi. Kwakhona kunokubangela iintlungu zomqolo kunye namagxa.

Ukwenza umgca wekhebula omileyo unokuncedisa ukulungelelanisa umsebenzi woxinzelelo oluphezulu, oluya kuphakamisa kuphela ukusebenza ngaphakathi nangaphandle kwendawo yokuzivocavoca.

Ikhusela umqolo ongezantsi

Kuba akunyanzelekanga ukuba sigobe ukwenza lo msebenzi, kulula kumqolo ongezantsi kunezinye iindlela ezininzi zokubhexa. Singawuzama lo msebenzi ukuba sifumanisa ukuba eminye imiqolo egobileyo ingakhululekanga.

Nangona kunjalo, ukuba nesisu esibuthathaka okanye ukungamkeli i-posture efanelekileyo kunokukwenza kube lula ukulimaza le ndawo. Ukuba sinakho ukungalingani kwemisipha, umva ophantsi uya kuthwala uninzi loxinzelelo.

Qeqesha izihlunu ezininzi ngexesha elinye

Uluhlu olumileyo lwentambo lujolise kwi-deltoids yangasemva, imigibe, i-rhomboids, i-biceps, i-forearm, i-core, kunye nemilenze ukuya kwinqanaba.

Ngoko ukuba sinexesha elifutshane nje lexesha lokusebenza izihlunu ezininzi kangangoko sinako, lo msebenzi lukhetho oluhle. Ukuzivocavoca okudibeneyo kuyacetyiswa ukukhusela ukungalingani kwemisipha okanye uphuhliso olungalinganiyo.

Iingcebiso

Kukho ezinye iingcebiso ekufuneka sizithathele ingqalelo xa sibheqa ngentambo emileyo.

ukuma kokwahlula

Kunconywa ukuba abaqalayo benze umgca wokuma kwindawo yokuma yokuhlukana: enye inyawo phambi komnye, iinyawo ze-hip-width ngaphandle.

Ukuma kokwahlukana kunika ukuzinza ngakumbi kunokuma kunye neenyawo zakho zihambelana (isimo sokungathathi hlangothi), esinokukunceda ukuba ugxininise ngakumbi kwiimisipha ozifunayo ukuze usebenze (ii-lats kunye nezihlunu ezingaphezulu). Nje ukuba ubambe umqolo wokuma wokuma, uya kukwazi ukuya kwindawo engathathi hlangothi njengoko iya kusebenza ngakumbi kwizihlunu zakho ezingundoqo.

imilenze egobile

Ukugwedla ngendlela eqinileyo, ezinzileyo, gcina isinqe sakho namadolo agobile kancinci ngamaxesha onke. Oku kuya kusinceda sixhathise ngcono ukutsalwa komatshini wepulley.

Uya kwakha amandla kunye nokuzinza kwi-quads yakho, i-hamstrings, kunye ne-glutes, nangona kuncinci. Nangona kunjalo, le pose iya kunciphisa uxinzelelo kumqolo osezantsi.

Amagxa phantsi nangasemva

Ngemiqolo, kungcono ukutsala ikakhulu kumqolo wakho ongaphezulu kunye namagxa. Kodwa loo nto ayithethi ukuba masinyuse amagxa. Ukuphakamisa amahlombe kuthatha ugxininiso kwi-lats kwaye uyibeke kwimigibe ephezulu.

Kufuneka sigxile ekugcineni amagxa ethu ngasemva naphantsi njengoko sibheqa. Ukuba asikwazi, kwaye amagxa aqala ukuphakama kufuphi neendlebe, sisenokuba sizama ukubheqa kunzima kakhulu.

umva othe tyaba

Kubalulekile ukugcina umqolo ongathathi hlangothi ukusuka entloko ukuya ezinzwaneni. Ukuvumela umva ukuba ujikeleze okanye u-arch akunciphisi kuphela ukusebenza komsebenzi, kodwa kubeka uxinzelelo kumqolo. Kufuneka siqinise isisu kwaye sihlale sithe tye kulo lonke ixesha lokuzilolonga.

Ukuba siqaphela i-butt yethu iqala ukunamathela emva kwethu okanye i-arch yomqolo wethu osezantsi, siya kukhwela i-tailbone yethu. Emva koko siya kuqinisa i-core ukuze siyigcine apho.

Umahluko

Ukuba umqolo wentambo kulula ukuba siwenze, kukho iinguqulelo ezithile ezenza kube nzima ngakumbi.

Ukubheqa ngentambo esecaleni

Uqeqesho lwecala elinye (icala elinye) lubonelela ngeenzuzo ezizodwa. Ikakhulu, inceda ukwakha amandla ngokulinganayo kumacala omabini, kuba icala elilawulayo alinakukunceda ukuhambisa ubunzima. Oku kunokunceda ukulinganisela ukungalingani kwemisipha. Nangona ukungalingani kwemisipha kuxhaphake kakhulu kwaye akukho nto yokukhathazeka ngayo ukuba ayinzima kakhulu, kodwa ukungalingani okuphawulekayo kunokuqikelela ukulimala.

1. Siza kukhusela i-handle handle grip kwintambo. Emva koko, siya kubamba isibambo ngesandla esinye (intende yesandla) kwaye sibuyele umva de ingalo yandiswe phambi kwe-torso, malunga nokuphakama kwesifuba.
2. Siza kuhlukanisa iinyawo ukuya kububanzi bamagxa kwaye siya kuguqa kancinci emadolweni.
3. Siya kugcina i-hips kwi-angle echanekileyo kumatshini wentambo ngelixa sidonsa i-elbow ukuya kwi-hip. Siya kukhama igxalaba kwaye sigqibe nge-elbow ekhomba ngasemva.
4. Siza kunqumama ngokufutshane kwaye emva koko siyeke ingalo yolula kwakhona.

Umqolo weCable eMileyo

Olu tshintsho lugxininisa ngakumbi kwimisipha ye-lat ene-fan eyenza inxalenye enkulu yomqolo.

1. Siya kukhusela ukubamba kwaye silungise ukuphakama kwekhebula kwindawo ephantsi. Emva koko, siya kubamba ngezandla zombini (intendelezo) kwaye siya kubuyela emva de iingalo zandiswe.
2. Siza kuhlukanisa iinyawo ukuya kububanzi bamagxa kwaye siya kuguqa kancinci emadolweni.
3. Siza kutsala iingqiniba ukuya ezinqeni kwaye siya kujoyina amagxa. Siya kumisa xa iingqiniba zifikelela ngaphaya nje komgca ophakathi.
4. Siza kunqumama ngokufutshane kwaye emva koko siyekele iingalo kwakhona.

Ehleli Umqolo weCable

Ukwenza umqolo ohleliyo kuthetha ukuba imilenze ayisasebenzi ukusixhasa. Awuyi kufumana ukubandakanyeka okuninzi okungundoqo, kodwa uya kukwazi ukugxila ngcono kwimisipha yakho yangasemva, inzuzo ebalulekileyo ukuba ukwakha amandla okanye ubungakanani yinjongo yakho.

1. Siza kukhusela i-accessory esiyikhethayo kwikhebula kwaye silungise ukuphakama kwentambo ukuya kwindawo ephantsi.
2. Siza kuhlala phantsi kwaye sibambe ukubamba ngezandla zombini.
3. Siya kutyibilika umva de iingalo zandiswe ngokupheleleyo. Siya kuvumela imilenze ukuba ivuleke ngokunjalo, okanye siya kuguqa ngamadolo kwaye sibeke iinyawo zombini phantsi.
4. Ukuhlala ngokuthe tye, siya kutsala iingqiniba ukuya ezinqeni kwaye siya kujoyina amagxa. Siza kumisa nje ukuba iingqiniba zifike ngaphaya komgca ophakathi.
5. Siza kunqumama ngokufutshane kwaye emva koko siyekele iingalo kwakhona.

Iindlela ezizezinye

Ukuba asinawo umatshini wentambo kuba siwenzela ekhaya okanye kwindawo yokuzivocavoca engenaso esi sixhobo, siya kuphinda-phinda umqolo wentambo emileyo ngokujija ibhendi yoxhathiso kuloliwe owomeleleyo okanye ukuwukhusela. kwiiankile yocango. Okanye, siza kuzama olunye uhlobo lokukrola, njenge dumbbell okanye umqolo weTRX.

I-Unilateral Dumbbell Row exhaswayo

Ukusebenzisa ibhentshi okanye isitulo sokuxhasa kunokukunceda uphakamise ubunzima obuninzi, okwenza kube ngumsebenzi omkhulu wokwakha amandla. Kwaye ngelixa ibhentshi isusa eminye imiceli mngeni kunye nozinzo esinokuba nalo ngokuma kwemithambo, izihlunu zakho eziphambili kusafuneka zisebenze nzima ukugcina umqolo wakho ungathathi hlangothi.

1. Siza kujongana nebhentshi okanye isitulo ngelixa sibambe i-dumbbell ngesandla sasekhohlo ukuya kwicala.
2. Ukugcina i-back back flat, siya kuhamba phambili kunye nonyawo lwethu lokunene kwaye sibeke intende yesandla sethu sokunene ebhentshini okanye kwisitulo.
3. Siya kuvumela idolo lasekhohlo ukuba ligobe kancinci kwaye ingalo yasekhohlo ijinga phantsi, intende yesandla ngaphakathi.
4. Siya kutsala ubunzima ngokubhekiselele kwi-ribcage kunye ne-elbow ngokubhekiselele kwi-hip, sicinezele i-shoulder blade phezulu kwentshukumo.
5. Siya kunciphisa ubunzima ngokulawula de ingalo yandiswe ngokupheleleyo. Siya kuphinda kwaye sitshintshe amacala.

Ukuba sifuna inkxaso eyongezelelweyo esezantsi, sinokuguqa esihlalweni ukuze idolo libe ngqo phantsi kwe-hip kwaye isandla esixhasayo siphantsi kwehlombe.

Umqolo weDumbbell Chest Rest

Olu tshintsho lomqolo lususa ngokupheleleyo imilenze kunye nengundoqo kwi-equation, ngoko sinokugxila ngokwenene ekutsaleni ngasemva kunye ne-biceps.

1. Siza kubeka i-45-degree adjustable incline bench kunye nepere yeedumbbells ngaphantsi kwayo.
2. Siya kulala ngobuso ebhentshini, ukwenzela ukuba intloko ihlambulule inxalenye ephezulu. Imilenze kufuneka yandiswe kwaye iinyawo zityalwe emhlabeni.
3. Siza kubamba i-dumbbell esandleni ngasinye kwaye sivumele iingalo zixhomeke phantsi, kunye neentendelezo zijongene.
4. Siza kuqalisa intshukumo ngokuzisa iingqiniba emva kwaye sidibanise amagxa. Siya kumisa xa iingqiniba zifikelela ngaphaya komgca ophakathi.
5. Siza kunqumama ngokufutshane kwaye emva koko sithobe ngokucothayo iidumbbells sibuyele kwindawo yokuqala ngolawulo.

Umqolo weBhanti yokuNxhathisa omileyo

Ukuba asikwazi ukufikelela kumatshini wentambo, sisenako ukusebenza ezininzi izihlunu ezisetyenziswa kumqolo wentambo emileyo kunye nebhendi yokumelana. Nangona kunjalo, kukho imiqobo ekusebenziseni iibhendi kwiintshukumo zokubheqa. Xa sisebenzisa ibhendi, ukuxhathisa kuyanda njengoko uqhubela phambili ngokuphakamisa. Oku kuhle kakhulu ukwenza umthambo onjenge-squat okanye ucinezelo lomzimba ophezulu ube ngumngeni ngakumbi, kuba izihlunu zakho zomelele phezulu kwintshukumo.

Kodwa xa ubheqa, okuchaseneyo kuyinyaniso: ubunzima buba "bunzima" njengoko ufikelela phezulu kwintshukumo kuba izihlunu zikwimeko ebuthathaka. Oku kunokukhokelela ekukhohliseni kwimiqolo ebhandiweyo kwaye iphele ngokushukuma kwe-choppy.

1. Siza kusongela ibhanti yokuchasa into eyomeleleyo, efana nezitephusi okanye isakhelo sokuposa.
2. Siza kubamba ibhanti ngezandla zombini kwaye sibuyele umva de iingalo zandiswe phambi kwe-torso, malunga nokuphakama kwesifuba.
3. Siza kuhlukanisa iinyawo ukuya kububanzi bamagxa kwaye siya kuguqa kancinci emadolweni.
4. Siza kutsala ibhanti ukuya kwi-middlesection, ngaphantsi kwesifuba, sidibanisa amagxa. Kwaye siya kugcina ingqiniba zethu kufutshane emacaleni ethu.
5. Siza kunqumama ngokufutshane kwaye emva koko siyekele iingalo kwakhona.