Uma ungumuntu osaqalayo emhlabeni wokuqina, kujwayelekile ukuthi uzizwe ulahlekile mayelana namasu ahlukene alindele ukujima. Ukubamba kwama-dumbbell, imigoqo kanye nemishini kungashintsha umsebenzi wemisipha ozowenza, ngakho-ke kuyathakazelisa kakhulu ukuthi wazi izinhlobo ezahlukene zokubamba ezikhona.
Lokhu akusho ukuthi ngokushintsha uhlobo lokubamba sisebenza imisipha ehlukene. Okufanayo kuyasetshenziswa kungakhathaliseki indlela yokubamba, kodwa i-angle yomsebenzi izohluka. Kokunye ukubamba sizobandakanya inani elikhulu lemicu yemisipha kanti kwezinye kancane.
Yiziphi izinhlobo zokubamba ezikhona?
Ngokuya ngokubamba okwenzayo ngenkathi uqeqesha, ungasebenzisa imisipha yakho ngamandla ahlukene, ngaphezu kokushintshashintsha isimiso ngaphandle kokuphula ikhanda lakho. Kunezinhlobo ezine okufanele uzibambe: othambekele, ophakeme, oxubile futhi ongathathi hlangothi.
othambekele
Sikwenza lapho sibamba ibha noma ama-dumbbells izintende zezandla zethu zibheke phansi. Kuyathakazelisa impela ukubamba ukuzivocavoca ingalo, ama-lats, trapezius, ukugwedla, ukwenza ukudonsa... Lokhu kubambelela kuphelele kulabo abasanda kuqeqeshwa ukuqina ngokujwayelekile noma abaqala ukusebenzisa ibha ekuqeqesheni. Kuyasiza futhi ukwakha amandla engalo yakho yangaphambili ngokuhamba kwesikhathi.
Kodwa-ke, ukusebenzisa lolu hlobo lokubamba kungaholela ekukhathaleni kwengalo ngokushesha, ngakho-ke uzodinga ukuphumula njalo. Ukubamba okubanzi akunconywa ngoba asinakho ukulawula okugcwele kwebha. Ukubamba eduze kuvumela isithupha ukuthi sivimbele ukuthi kungenzeka ukuthi ibha iphume ezandleni, ikakhulukazi ngesikhathi sokuzivocavoca lapho isisindo sigcinwa ngaphezu komzimba (isibonelo, ngesikhathi sokunyakaza kokusunduza).
Ukubamba okuseduze kungasetshenziselwa cishe yonke i-lift esiyenzayo ejimini. Isibonelo, kumshini wokucindezela ibhentshi, ukucindezela kwehlombe, i-barbell squat, nanoma yini enye. Futhi muhle ekuphakamiseni ama-barbell deadlifts, ukunyakaza okuphansi komzimba nge-barbell ngemuva, imigqa ye-barbell, i-barbell nama-dumbbell reverse curls, imigqa ehlezi, ama-pulldown, nama-pullups.
umshini wokucindezela ibhentshi
Ngokuphambene nendawo yangaphambili yokubamba, sibeka izintende phezulu. Isetshenziswa kakhulu ukuqinisa ama-biceps, i-back and deltoids, ngisho nokwenza ukudonsa ngendlela elula. Endabeni yomshini wokunyathelisa ebhentshini, kungasetshenziswa uhlobo oluvamile, kodwa oluthi lufane nemilenze ye-bulldog (i-semi-turn in) ukuvimbela isihlakala ukuba singajiki emuva futhi sibeke isisindo eminwe.
Njengoba sishilo ngaphambili, lolu hlobo ludinga ukubamba iqhaza okwengeziwe kusuka kuma-biceps. Nakuba ungase uzizwe unamandla futhi uqiniseka ngokwengeziwe ekunyakazeni, lesi sikhundla singabeka ubunzima obukhulu kuma-biceps akho nangemuva kwehlombe lakho. Ngakho futhi awufuni ukwenza ama-exercises amaningi kakhulu ngokulandelana.
Kunconyelwe ukusetshenziswa emigqeni ye-barbell, ama-barbell curls, ama-pulldowns, nemigqa ehlezi.
Ukubamba Okuxubile noma Okuhlukile
Sibhekene nenhlanganisela yokubamba okungemuva kanye nokuthambekela, isandla ngasinye sinesinye esihlukile. Isetshenziswa kakhulu ukucindezela i-deadlift noma ibhentshi, uma kwenzeka kufanele usize othile. Kungaba inketho enhle uma uqala ukubona ukukhathala kwemisipha futhi ufuna ukuqeda isethi eyodwa ngaphezulu.
Njenge-pushup, lolu hlobo lungakunikeza ukubamba okunamandla kubha, ngoba lusebenza nama-biceps. Ilungele imithwalo esindayo ekuzilolongeni njengama-deadlift, kodwa ingasetshenziswa nakunoma yikuphi ukuvivinya umzimba kokudonsa.
Noma kunjalo, kufanele ukhumbule ukuthi ngokuhamba kwesikhathi, ukubamba okuxubile kungabangela ukungalingani kwemisipha, ngaphandle uma ushintshanisa ukubamba phakathi kwezingalo.
I-Neutral Grip (Isando)
Izintende zezandla zibheke ngokufana. Isetshenziswa ikakhulukazi kuma-dumbbells wokuzivocavoca kokuvula, ama-biceps noma ama-triceps. Kuba lula ikakhulukazi uma ama-dumbbell esinda, njengoba kunciphisa ithuba lesihlakala siphendukele phansi, esikhundleni sokuhlala siqondile.
Ukwenza amasethi e-hypertrophy ngokubamba okumaphakathi kungaba ithuluzi eliwusizo kulabo abavame ukukhawulelwa lapho becindezela ibhentshi futhi bezama ukushaya amasethi aphezulu. Ngaphezu kwalokho, njengoba sishilo ngaphambili, kuwukubamba lokho ithanda ukukhula kwe-triceps nesifuba. I-triceps ingaqondiswa ngalokhu kuhluka ngenxa ye-elbow flexion eyengeziwe, kodwa futhi, isifuba singaqondiswa ngenxa yokwelula ongayibeka kuma-pecs ngokunyakaza okubanzi.
Lokhu kubamba kunconywa ukuthi kusetshenziswe ekudonseleni phezulu, ekudonselweni phansi, emigqeni ehlezi, dumbbell ukunyakaza, ukunyakaza kokucindezela kwe-dumbbell okuhlanganisa isifuba namahlombe, ama-dumbbell hammer curls, ama-dumbbell exercises lapho ubambe izinsimbi emaceleni akho, njengamaphaphu, ama-squats ahlukanisiwe, umlimi imithwalo, kanye ne-suitcase deadlifts. Futhi kunoma yikuphi ukuvivinya umzimba okusebenzisa ibha ye-trapeze, okuhlanganisa ama-deadlifts, imigqa, ukucindezela phezulu, nezinqola zomlimi noma ukunyakaza komzimba okuphansi okunebha yokuphepha emhlane, okufaka phakathi ama-squats, amaphaphu, nama-squats ahlukene.
ukubamba ihuku
I-hook grip iwukubamba okungekhona okwendabuko okungaba nzima ukukwazi ngezinye izikhathi, kodwa kungaveza imiphumela emihle mayelana nokuphakamisa. Kufana nokubamba ngokweqile, kodwa isithupha sibekwe ngaphansi kwenkomba neminwe ephakathi. Izinzuzo zalokhu kubamba ziyefana nalezo zokubamba okunye. Ivimbela ibha ukuthi ingaphumi ezandleni ngenxa yendawo yesithupha neminwe. Lokhu kuyenza ibambe kahle umnyakazo osindayo, oqhumayo njengokuhlanza nokuhlwitha.
Lolu hlobo lokubamba lungenza ngcono ikhono lokubamba ibha, nakuba lingase lingajabulisi kubo bonke abasubathi. Emasontweni okuqala kungabangela ukungakhululeki; kodwa-ke, njengoba izinsuku zihamba ungakwazi ukuzuza i-lift ye-Olympic engcono. Ukulawula okukhulu kwe-bar kuzwakala ezandleni, futhi kukhona ukukhathazeka okuncane ukuthi ibha izondiza iphume ezandleni lapho isisindo siba yinselele. Uma sikwazi ukunqoba ukungakhululeki ngezikhathi zokuqala zokuqeqesha, kuzofaneleka ukuguqulwa.
I-hook grip ingasetshenziselwa cishe noma yikuphi ukuvivinya umzimba njengoba ifana nokubamba ngokweqile. Isibonelo, ekuhlanzeni nasekuxhumeni, ekudonselweni phezulu noma ekukhuphukeni okufile.
i-bulldog grip
I-bulldog grip, eqanjwe ngokufana kwayo nezinyawo ze-bulldog lapho imile, isitayela sokubamba esibeka ibha ngaphansi kwentende yesandla ukuze kuthuthukiswe amandla okucindezela.
Izakhi ezibalulekile zokuma kwesihlakala ekunyakazeni kokucindezela ibha ehlezi enyameni yesundu, ngqo phezu kwethambo eliphakathi nendawo, nezihlakala ezipakishwe ngaphezu kwezindololwane.
Lolu hlobo lokubamba lune- amandla amandla aphezulu. Ukukhiqiza inani elikhulu lamandla, ukumelana esisebenza ngokumelene nakho kufanele kusondele ku-lever ngangokunokwenzeka. Ngamanye amazwi, ukuhambisa ibha kakhulu ngasemgqeni omaphakathi wengalo kusinikeza amandla amaningi, okukuvumela ukuthi usebenzise amandla akho kangcono.
Ngokuhambisa ibha ijule entendeni yesandla, ukuqondanisa okuqondile okufanayo okwandisa amandla okukhipha amandla nakho. kunciphisa ingozi yokulimala. Ukuhlanganisa ukumelana phezulu kwesihlanganisi, kunokuba ngemuva kwayo, uma izihlakala zinwetshwa kakhulu, sizonciphisa inani lokucindezeleka kwe-shear elibekwe ezicutshini. Lokhu kungasiza ekuvimbeleni ukulimala okukhulu kanye/noma ukwakheka kokucindezeleka okungapheli.
Kunconywa ukuthi ugweme ukuyisebenzisa kuma-single asindayo noma emizamweni eminingi ngaphambi kokuba siqiniseke ukuthi siyayisebenzisa. Okokuqala sizohlola ngemithwalo elula futhi ngokuphindaphinda okwanele.
ukubamba okungamanga
Ukubamba okungamanga kwaziwa nangokuthi ukubamba ukuzibulala, kodwa ngeke kubeke ukuphila kwethu engozini uma siyisebenzisa ngendlela efanele. Kufana nokubamba ngokweqile okunomehluko owodwa omkhulu: azikho izithupha. Ukusebenzisa ukubamba ngaphandle kwesithupha kunciphisa inani legumbi lokunyakazisa isihlakala esingagoba siye phambili noma emuva, ngaphandle kwalokho ibha ingawa ezandleni. Ukuze sigweme lokhu, kufanele sigcine ibha ngaphansi kwentende yesandla isihlakala sinamathiselwe ngqo engalweni.
Naphezu kwesidlaliso sayo esiphazamisayo, lokhu kubambelela kuvame ukusetshenziswa ngabaphakamisi abanolwazi ukuze badonse ukunyakaza, futhi kuyisisekelo sabavocavoca. Ukubamba ukuzibulala kuyingozi kakhulu ukuthi kungasetshenziswa emshinini wokunyathelisa, kodwa kuhle kumshini wokucindezela ongaphezulu ngoba kusiza ukuqondisa umzila webha ngokuphumelelayo.
Ingase futhi isetshenziswe phakathi nama-squats, kodwa abaphakamisi abazwa ubuhlungu bendololwane kufanele basonge iminwe yabo emincane ngaphansi kwebha kunokuba baphezu kwayo. Kungakhathaliseki ukuthi kwenzekani, kubalulekile ukuthi ungavumeli izandla zakho zigobe kakhulu emuva.
Kunamanye amaqhinga okumisa ukuzibulala okungafanele ashaywe indiva uma sifuna ukukhulisa ukuphepha:
- Njalo sebenzisa uzakwethu ukuze uhlakaze futhi uphinde uhlanganise.
- Sizokwenza isiqiniseko sokuthi ibha ayisheleli. Sizosebenzisa ushoki, uma kunesidingo.
- Beka ibha emgqeni omaphakathi wentende yesandla, hhayi ezihlokweni zeminwe.
- Cindezela ibha ngayo yonke iminwe emihlanu kulo lonke ulifti.
- Bandakanya izingalo zangaphambili ukuze unciphise ukwehla kwezihlakala ezinwetshiwe.
- Gcina i-torso nenyonga yakho iqinile futhi izinzile.
ukubamba isibhamu
Kuzo zonke izinto zokubamba abantu abazisebenzisayo ejimini, ukubambelela kwevolovolo mancane kakhulu amathuba okuthi ungabonwa. Empeleni kunciphisa isisindo esingasiphakamisa. Kunzima ukucabanga ngezimo eziningi lapho lokhu kungaba yinzuzo, kodwa empeleni kungaba usizo kakhulu.
Abaphakamisi abaningi bakhala ngokuthi abawezwa ama-lats abo esebenza ngesikhathi sokudonsa kanye nemigqa. Lokhu kungenxa yokuthi basebenzisa isisindo esiningi kakhulu, umfutho omningi, futhi benza ama-reps abo ngokushesha kakhulu. Bangase futhi babe nokuxhumana okubuthakathaka kwengqondo nemisipha.
Lapho usebenzisa isibhamu sokubambelela, siyadingeka sebenzisa isisindo esincane futhi wenze ama-reps kancane kakhulu evamile. Uma singakwenzi, ibha izophuma esandleni. Lokhu kusiza ukugcina ukungezwani kuma-lats futhi kufanele siqale ukuzizwa sengathi asebenza kakhulu. Lokhu kuqinisa ukuxhumana kwemisipha yengqondo, ucwaningo olukhombisa ukuthi lubalulekile ekukhuleni kwemisipha namandla.
Akudingekile ukuthi sisebenzise isibhamu sokubambelela kulo lonke iqoqo lokuqeqeshwa. Singayisebenzisa kuphela phakathi nochungechunge lokufudumala ukuze sisize ukuvusa uxhumo lwengqondo yemisipha.
I-Crush Grip
I-Crush grip iwukubamba phakathi kweminwe nesundu. Isibonelo esijwayelekile salokhu kungaba uma sivala isandla sethu kanzima ngangokunokwenzeka. Lona ukunyakaza kwe-smash. Uma sesivele sijwayelekile ejimini, ukuqeqesha i-crush grip kulula kakhulu. Singenza izinguquko ezithile ekuqeqeshweni futhi sikhulise ukubamba ngesikhathi esifushane uma kuqhathaniswa.
Ngezinsuku ze-deadlift, singakwazi ukwengeza ukubamba okufushane ekupheleni kokuphakamisa. Kungcono ukusebenzisa i-overhand grip ephindwe kabili ngenkathi ufudumeza futhi ushiye izintambo zikhululekile isikhathi eside ngangokunokwenzeka. Lokhu kusebenza kumarowu nama-lat pulldowns.
Enye yezindlela ezingcono kakhulu zokuthuthukisa i-crush grip ukusebenzisa isibambo sokugoqa. Ngokuyisisekelo i-deadlift yesandla esisodwa enesibambo esiwugqinsi esizungezayo, izwakala kahle. I-Crush grip igqokwa usuku lonke nsuku zonke. Kungakhathaliseki ukuthi ukuvula iminyango, ukushayela imoto noma ukuxhawula nozakwenu.
ukubamba okuhlanzekile
Ukubamba okuhlanzekile kubhekwa njengokujwayelekile futhi kuboniswa ngokugoqa iminwe eduze kwebha endaweni ephinyiselwe, kulandelwa isithupha esihlala ngemuva kweminwe. Le ndawo yomunwe ibhekwa njengokuthuthukisa amandla amakhulu wesandla, kodwa ayisebenzi kahle ekutholeni izisindo ezisindayo kune-hook grip.
Ukuhlwitha okuhlanzekile kungasetshenziswa ngenxa yezizathu eziningi, njengokudonsa okugcwele, okunolaka, ukuthuthukisa amandla okujikeleza, nokugxila ekugcineni ibha eseduze nomzimba. Ingase futhi isetshenziselwe ukuhlukahluka, njengendlela yokuhlukanisa i-monotony evamile ekuqeqesheni ukuphakamisa isisindo.
Hlanganisa ukubamba okuhlukile ezinkambisweni zakho
Okuhle wukushintsha indlela obamba ngayo ukuze usebenze imisipha ngama-engeli ahlukene. Zama njalo ukucabanga ngendlela yokuqinisa ubuso bangaphakathi nangaphandle bemisipha yakho, ngakho uzokwandisa amandla akho futhi uthole imiphumela engcono.
Isibonelo, esimweni se- i-overhand grip pull-ups, qondisa ama-rhomboid kanye ne-latissimus dorsi ekukhuleni kwemisipha. Lokhu kubamba kuphinde kufake ingcindezi ezingalweni zangaphambili, emahlombe, nakuma-biceps njengezinza. Kunalokho, ukubamba ibhentshi press ibeka ukugcizelela ku-biceps. Eqinisweni, ngokugcina izingalo zakho zibheke phansi, ungakwazi ukukhomba ama-biceps akho ngokuqondile. Ngalokhu kugcizelelwa kokuqeqeshwa okukhethekile, yima esigabeni sokwehlisa lapho izingalo zakho ezingaphezulu zifika ngokuhambisana noma ngaphansi nje komhlaba. Lapho wenza ama-chin-ups emhlane, qinisa ngokugcwele i-rep ngayinye ngokucindezela izindololwane zakho uzibuyisele emuva nangaphandle.
Ukushintsha phakathi kokubamba ngesandla okuhlukene kulungele ukudala ukugqugquzela ukukhula kwemisipha, ukwengeza ukumelana, nokuthuthukisa ukunyakaza, kokubili ukuzihlukanisa kanye nokunyakaza okuhlanganisiwe kwemisipha ehlukahlukene. Uzothola izivivinyo lapho ungakwazi njalo ukusebenzisa isikhundla efanayo isandla, kodwa ungakwazi futhi ukudlala ububanzi. Ngokuya ngebanga lezandla zakho, kungaba ukubamba okuvaliwe, okubanzi noma okubanzi kakhulu (esimweni sokuzivocavoca ngemigoqo).
Ukuzivocavoca ukuqinisa ukubamba kwezandla
Abaqalayo nabanolwazi olunzulu ngokufanayo badinga ukuqinisa ukubamba kwabo. Lezi zivivinyo zizokusiza ukuthi ubambe izinsimbi nama-dumbbell ngamandla engeziwe, uvimbele ukuthi zingaphumi ezandleni zakho uma uphakamisa isisindo esiningi. Futhi, ukuzijwayeza ukubamba kusiza ukuvimbela ukulimala. Naphezu kokungaziwa kahle, ukulimala entendeni yesandla nesihlakala kuvame kakhulu.
Nawa amasu angcono kakhulu okwenza ukubamba kwakho kuqine futhi wenze kangcono ekuzilolongeni ngakunye.
Sebenzisa ama-tweezers noma ukuqinisa isandla
Ukusebenzisa into yokubamba ngesandla ukuze wakhe amandla okubambelela ngokuzivocavoca okudinga ukuminya okuphindaphindiwe nokukhulula kungaba yinzuzo kakhulu. Qala ngokuphendula inkinobho ukulungisa ukumelana. Kunezindlela ezimbalwa zokubeka i-clamp manual, kuhlanganise:
- Beka isithupha sakho ohlangothini olulodwa lwe-clamp ne-index yakho neminwe ephakathi kolunye; bese ucindezela.
- Izindlawu zibheke phansi, beka intende yesandla ngakolunye uhlangothi kanye neminwe encane nendandatho ngakolunye; bese ucindezela.
- Khama ngesithupha nangomunwe wangaphambili kuphela.
- Khama ngesithupha nomunwe ophakathi kuphela.
- Phusha ngesithupha sakho kuphela, eminye iminwe emine isonge i-shank engezansi yesibambo. Bese uhlehlisa ukubamba futhi wenze umsebenzi ngayo yonke iminwe yakho emine isonge phezulu.
- Beka ukubamba ngaphakathi kwesandla esisodwa bese ucindezela ukuze usebenzise isandla esigcwele; bese uhlehlisa ukubamba esandleni sakho ngakolunye uhlangothi lwendawo yokubamba lubheke phezulu.
ukuzivocavoca kwe-elastic band
Gqoka ibhande lenjoloba eminweni yakho; bese uvula futhi uvale isandla sakho izikhathi eziningi ngangokunokwenzeka. Lo msebenzi ungawenza noma yikuphi, kuhlanganise nedeski lakho lasemsebenzini noma ekhaya ngenkathi ubukele ividiyo. Kubalulekile ukuthi ungakhathali umsipha, ikakhulukazi uma ungajwayele ukuzivocavoca njalo.
Njengoba uqaphela ukuthi ukumelana kwebhande kuba lula, ungakhetha okukhudlwana noma okukodwa ngokuphikiswa okwengeziwe. Uma kwenzeka ungenakho okumbalwa, unganciphisa nobude bayo ukuze ukwenze kube nzima kakhulu.
Cindezela ibhola lethenisi ukuze uthuthukise ukubamba
Bamba ibhola lethenisi bese ulikhama izikhathi eziningi ngangokunokwenzeka. Phumula imizuzwana engu-90; bese eqhubeka nokukhama. Kungumsebenzi omuhle kakhulu wokubamba. Izikhathi eziningi sizwile ukuthi ukukhama ibhola elincane kunganciphisa izinga lethu lokucindezeleka. Manje sesiyazi enye inzuzo yalokhu kunyakaza okulula.
Uma ibhola likhulu, kuba nzima nakakhulu. Ungakwazi ngisho nokuwalenga ophahleni ukuze usekele isisindo sakho ngesandla. Kunamabhola athile alokhu, hhayi nje noma yiluphi uhlobo.
Ukuphusha ngomunwe
Yenza i-pushup evamile, ngaphandle kokuthi izandla zakho zibe phansi, sebenzisa kuphela amaphedi eminwe yakho njengendawo yokuxhumana. Gcwalisa ama-pushups amaningi weminwe ngangokunokwenzeka.
Ngokunengqondo, akuwona ukuzivocavoca okunconyiwe kwabaqalayo ekuqeqesheni amandla. Ungaqala ukwenza lokhu kuphusha kweminwe odongeni, futhi wehle ngendlela yakho njengoba uzizwa uqiniseka ngokwengeziwe. Ungakwazi futhi ukuphumula amadolo akho phansi, nakuba kufanele uqaphele ukuthi ungalimazi iminwe yakho.
ukushwabana kwendwangu
Manisa ithawula elincane noma indwangu yokuwasha, bese ugoqa amanzi ngezandla zombili. Phinda lokhu kunyakaza izikhathi eziningi. Kungumsebenzi omuhle futhi othengekayo ngokuphelele ukwenza ekhaya noma ensimini. Uzoqaphela ukuthi uma ukwenza kakhulu, izandla zakho zikhathala kakhulu; ikakhulukazi ingaphakathi lesithupha. Lowo msipha ubalulekile ukuze ubambe ngokuqinile.
Ngaphezu kwalokho, lokhu kuvivinya umzimba kungasetshenziswa kwezinye izici, njengokudonsa-ups ngenkathi ubambe ithawula ukuze uthuthukise ukubamba. Kuzoba lula ngokuvimbela iminwe yakho ukuthi ingasheleli, nakuba kuzodingeka futhi ukuthi ujwayele lokho kubamba okusha.