Kusukela esikhathini kuze kube manje, izindawo zokuzivocavoca seziqalile ukulinganiswa nezintambo ezicishe zifane nezemikhumbi. Lezi zintambo (Izintambo Zempi) ziyi-eksisi yezinhlobo ezahlukene zokuqeqesha, njenge-CrossFit noma ukuqeqeshwa okusebenzayo.
Abanye abagijimi banomuzwa wokuthi ukumelana kwabo akuwona umsebenzi wabo wokuqeda umjaho futhi lokhu kungenxa yokuthi abasebenzi ngokuzivocavoca. Izintambo zempi zilungele ukwandisa amandla emaqenjini amaningi emisipha ngesikhathi esisodwa.
Ziyini i-Battle Ropes?
Naphezu kweqiniso lokuthi ukubukeka kwabo ngokuvamile kubonakala kunzima kakhulu, lezi zintambo zizungezile Ama-14 kilos. Okukushisayo ngesikhathi sokuqeqeshwa ukunyakaza okuqhubekayo imizuzwana embalwa. Izintambo ziyi-accessory noma ubani angayisebenzisa ngaphandle kwesidingo sokuthwala isisindo ngaphambili.
Lezi zintambo azikona nje ukuthuthukisa amandla ethu. Kunengqondo ukuthi bandisa amandla emisipha yethu, kodwa futhi bahlinzeka ngokuzivocavoca kwenhliziyo ukuze kube ukuvivinya umzimba okuphelele. Iyisisekeli esicishe siphelele ngenxa yomthelela wayo ohlangene ophansi. Uzogwema ukulayisha ngokweqile amalunga (amadolo namaqakala) futhi abagijimi bavame ukukubona njengokuzivocavoca okujabulisayo nokunamandla.
Izintambo zokulwa sezidumile emhlabeni wokuqina nowokwakha umzimba. Ngaphandle kokwakha imisipha, kusivumela ukuba sishise ama-calories namafutha omzimba ngaphandle kokuwela ekulahlekelweni okwesabekayo kwevolumu yemisipha.
Lolu hlobo lokuqeqeshwa luhambisana ngokugcwele nezinye iziyalo zezemidlalo. Ababhukudi nabagwedli bawasebenzisa ukuze baqinise izingalo zabo futhi bakhulise amandla abo enhliziyo nemithambo yegazi nokuphefumula. Iphinde iqinise ukuhlanganiswa kwemivimbo, ngoba ukunyakaza okufanayo kuyenziwa. Abashayisibhakela nabadlali bebhola bayabafaka nasekuziqeqesheni kwabo kwazise ukushwiba intambo kuyafana nokunyakaza kweringi noma inkundla yokudlala.
Ngokuqinisekile ucabanga lokho kuphela uvivinya imisipha we biceps kanye triceps, futhi unephutha. Amahlombe kanye nomgogodla kwenza umsebenzi obalulekile wokuzinzisa ukuqeqeshwa kwethu, ikakhulukazi abagijimi. Futhi, kuye ngokuthi isikhundla esisithathayo, umzimba ophansi uzosetshenziswa. Uma singena endaweni ye-squat, sizobe sisebenza ama-quadriceps, ama-glutes nama-hamstrings ngesikhathi esifanayo.
Izinzuzo Zokusebenzisa Izintambo Zempi
Manje njengoba usuyazi ukuthi lezi zintambo zempi zisebenza kanjani, kubalulekile ukwazi izinzuzo zazo zezempilo. Ukwethula izinto ezintsha zemidlalo ezinhlelweni zokuqeqesha kuzokwandisa umthamo wakho womzimba, kanye nogqozi lwakho lokuzivocavoca. Izintambo zokulwa ziyi-accessory enzima, ngakho-ke ungakhetha ukugqoka kokubili ngesikhathi esisodwa noma ngokushintshana.
Phakathi kwazo zonke izinzuzo zokusetshenziswa kwayo, ezigqama kakhulu yilezi:
- Uzoshisa ama-calories. Yebo, ama-calories ashiswa futhi amaningi. Ngenxa yemivimbo oyishayayo, ithuthukisa ukudonsa kwemisipha futhi kusebenze inhliziyo nemithambo yokuphefumula. Esikhathini sezintambo esithatha imizuzu engaba ngu-30, uzobe udle phakathi kwama-calories angu-300 no-500. Uma siyiqhathanisa neminye imishini yokuzivocavoca, ungashisa okufanayo nangebhayisikili elimile.
- kudinga isikhathi esincane. Njengamanje sivame ukugxila ekuqeqeshweni okudinga isikhathi esincane, njengoba ngenxa yezinqubo zethu ngokuvamile asinaso isikhathi esiningi samahhala sokuqeqesha. Kumaseshini acishe abe yimizuzu engama-20 yokuqina okuphezulu, uzosebenza amandla akho e-aerobic ngokuphawulekayo.
- ngeke ulimale. Njengoba ukuzivocavoca okuhlangene okunomthelela omncane, inani lokulimala emisipha, amalunga kanye nemigqa liphansi kakhulu. Ngaphezu kwalokho, amandla esiwenzayo wenziwa yithina, ngakho-ke sinciphisa ubungozi. Uyazi kakade ukuthi imishini yokuqeqesha, amandla atholakala ngomshini ngesisindo esisifaka kuwo.
- Ungakwazi ukuzivocavoca ngaphandle. Noma yimuphi umsebenzi wangaphandle usilethela izinzuzo ezinkulu kunalapho siwenza endlini. Singasebenza ngezintambo zempi ngaphandle ngaphandle kwenkinga, azidingi izikulufo noma imiyalelo yokufaka eyinkimbinkimbi. Kufanele nje uwadlulise kokuthunyelwe ukuze usebenze njengokugcinwa.
- Thuthukisa ibhalansi. Uma usebenza ngezintambo udinga ukuhlala uzinzile. Ngokuzijwayeza njalo uzokwazi ukuthuthukisa ukuzinza okukhulu nokulinganisela emzimbeni wakho.
- Uzosebenza imisipha eminingana ngesikhathi esisodwa. Kuye ngezinhlanganisela ozenzayo, ungashintsha isimiso futhi usebenze kokubili umzimba ophansi nongaphezulu. Ngaphezu kwalokho, kuwukuzivocavoca okunengxenye yenhliziyo ezokwenza ushise amafutha eduze kwemisipha ehlanganisa lokho kunyakaza.
Indlela yokuqeqesha? Ukuzivocavoca ngezintambo zempi
Lezi zintambo zingafakwa ezindleleni ezihlukahlukene zokuqeqesha, kokubili kwabaqalayo kanye namazinga athuthuke kakhulu. Kodwa-ke, kunconywa ukuthi uthintane nochwepheshe, njengomqeqeshi noma i-monitor yegumbi, ukuze uqiniseke ukuthi wenza indlela efanele. Ukunyakaza okungalungile kungabangela ukulimala kwehlombe kanye ne-trapezius. Kunezinyathelo ezimbili eziyisisekelo zokuqeqesha ngalezi zintambo:
- Amagagasi. Kungenzeka ukuthi ukunyakaza okuyisisekelo kakhulu kwalokhu kuqeqeshwa futhi kuzokwenza ukuthi uxhumane kuqala ngezintambo. Gobisa izindololwane zakho nge-engeli engu-90º futhi ungazigcini ziqinile, phakamisa futhi wehlise izingalo zakho ngokuqhubekayo udala amagagasi ngezintambo. Zishintshane izingalo, enye idonsela intambo phezulu enye idonse phansi.
- AmaSlams. Umsebenzi wakho kufanele kube ukushaya izintambo kakhulu emhlabathini, kusukela endaweni yokuphakamisa izingalo. Bamba izintambo emaphethelweni bese ushaya ngamandla ngenkathi ugcina ukuma okuqinile. Zama ukuthi ungazungezi umhlane wakho futhi unikeze amahlombe akho ukuhamba. Uzosebenzisa amahlombe, izingalo, umhlane kanye ne-abs.
Njengoba sikutshela, ziyizinyathelo ezimbili eziyisisekelo kakhulu. Lapho unweba ukunyakaza futhi wengeza ama-twist, uzosebenza kakhulu imisipha. Akukhona konke ukunyakaza phezulu naphansi ezintambo. Ngezansi sikushiyela izivivinyo ezingcono kakhulu zokuqinisa zonke izingxenye zomzimba ngento eyodwa.
I-squat emile enamagagasi ashintshanayo
1. Qala endaweni eqondile yesikwele ngokubamba ngokweqile, ushiye ukuntenga entanjeni.
2. Buyisela izinqe zakho endaweni ye-squat njengokungathi uzohlala esihlalweni, udlulisele isisindo sakho ezithendeni zakho futhi ugcine isifuba sakho siphezulu.
3. Swayipha ngamandla izingalo zakho phezulu naphansi, izingalo ezishintshayo (eyodwa phezulu, enye phansi, bese ushintsha) bese ushayela emilenzeni yakho ukuze uthole amandla engeziwe.
Yenza konke okusemandleni akho ukugcina amagagasi engaguquki kulo lonke isethi. Amagagasi amancane aqondise ukunyakazisa okusheshayo nemisipha esheshayo ezingalweni, futhi amagagasi amakhulu akhuthaza ukusebenzelana okukhulu okuyinhloko namandla ewonke ngezingalo nemilenze yakho.
I-squat yamagagasi amabili emile
1. Qala endaweni eqondile yesikwele ngokubamba ngokweqile, ushiye ukuntenga entanjeni.
2. Buyisela izinqe zakho endaweni ye-squat njengokungathi uzohlala esihlalweni, udlulisele isisindo sakho ezithendeni zakho futhi ugcine isifuba sakho siphezulu.
3. Hambisa izingalo zakho phezulu naphansi ndawonye, udale igagasi elingaguquki ezinhlangothini zombili zentambo.
Ukusuka ku-jump squat kuya ku-slam
1. Qala ngokusukuma futhi uqinisekise ukuthi unentambo eqinile.
2. Tshekisa izinqe zakho emuva bese uqhuma ematheni ezinyawo zakho njengoba ugxuma usuka phansi.
3. Njengoba ugxuma, donsa umoya ujule futhi uphakamise izandla zakho phezulu ngendlela ongakwazi ngayo ngaphezu kwekhanda lakho.
4. Njengoba ufika phansi, phonsa intambo phansi ngamandla amaningi ngangokunokwenzeka, ucwiliswe endaweni ye-squat futhi uyikhiphe ngamandla ngokushaya.
Lokhu kunyakaza kwe-plyometric kuthuthukisa amandla akho okuqhuma nawo wonke. Qiniseka ukuthi usebenzisa iphethini yokuphefumula efanele ukuze ukhuthaze ukuqashwa kwemisipha eyinhloko: donsa umoya njengoba ugxuma, khipha umoya njengoba wehla.
Ukujikeleza kwe-Hip ngezintambo zempi
1. Qala endaweni yesikwele, ubambe intambo ngokubambelela ngaphansi.
2. Gcoba ama-hips akho endaweni ye-squat futhi ugcine isimo sokugijima phakathi nokunyakaza.
3. Letha intambo okhalweni lwakho lwesokudla bese uyidonsa ngamandla unqamulise umzimba wakho uye okhalweni lwakho lwesokunxele.
4. Njengoba usonta intambo ngasenqulwini yangakwesobunxele, vula unyawo lwakho lwesokudla nedolo, kube sengathi uklinya isinambuzane ngaphansi kwebhola lonyawo lwakho.
5. Ngokushesha nje lapho intambo ishaya phansi, yilethe ngokushesha enqulwini yakho yangakwesokudla, uphendulele unyawo lwakho nedolo phakathi.
Lokhu kusebenza kwentambo yempi kuqondise umgogodla nemilenze yakho. Gxila ekukhiqizeni amandla ukusuka phansi ukuya phezulu emilenzeni yakho, phakathi kwakho, nasezingalweni zakho.
Ojekhi abagxumayo ngezintambo zempi
1. Qala endaweni yesikwele ngokubamba okungaphansi kwerope. Qinisekisa ukuthi kukhona ukuxega okwanele ochungechungeni.
2. Yenza ukweqa okuvamile, kodwa njengoba izinyawo zakho zigxumela endaweni ebanzi, qiniseka ukuthi uphakamisa imilenze yakho.
3. Gxumela imilenze yakho phezulu futhi wehlise izingalo zakho.
Lokhu kuhlukahluka kwe-jump jack enezintambo zempi kuqondise emahlombe akho, iqolo, izingalo, nemilenze. Ngokushayela ukunyakaza emilenzeni yakho ngamandla amakhulu kunojeke wendabuko wokugxuma, kuzosiza izingalo zakho ukuphakamisa intambo phezu kwekhanda lakho. Uma ungayisebenzisi imilenze yakho, lo msebenzi uzoba nzima kakhulu kunalokho okufanele ube. Uma unobunzima, zama ukwenza impinda eyodwa ngesikhathi.
Kusukela ku-slam kuya ku-burpee
1. Kusukela endaweni yakho yesikwele nokusebenzisa ukubamba ngokweqile, shona phakathi nendawo ye-squat.
2. Letha amandla emilenzeni yakho ukuze uhambise izingalo zakho phezulu nangaphandle ukuze izingalo zakho zakhe u-Y phezu kwekhanda lakho (okufana nojeke abagxumayo kodwa ngaphandle kwemilenze). Adonse umoya ujule njengoba uphakamisa izingalo zakho.
3. Lapho izingalo zakho sezifike phezulu, khipha umoya njengoba wehlisa izingalo zakho ubheke phansi.
4. Njengoba ufika, cwilisa ama-hips akho endaweni egcwele ye-squat.
5. Letha imilenze yakho endaweni yepulangwe njengoba ubungenza ku-burpee, izandla zakho zibe ngaphansi kwamahlombe akho.
6. Ngokushesha sondeza imilenze yakho ezandleni zakho, ugcine izinyawo zakho zihlukene, bese usukuma ukuze uqale futhi.
Amaphutha ajwayelekile ngezintambo zempi
Leli thuluzi lingenye yokuqeqeshwa kwe-cardio kanye ne-high-intensity interval (HIIT), eqondise wonke umhlane wakho, i-glutes, ne-abs. Kodwa amaphutha avamile uma usebenzisa lezi zintambo zempi, okuvame kakhulu:
- ukubamba intambo kakhulu. Abasaqalayo bavame ukukhama impilo emaphethelweni ezintambo zempi. Kumelwe sibambe intambo ngokuqinile kodwa ngaphandle kokuyidlula ngokweqile, ngaphandle kwalokho sizoqeda amandla ethu okubamba ngaphambi kokuba sikwazi ukuqedela ukujima, kusivimbela ekubhekiseni amaqembu emisipha esifuna ngempela ukuwavula. Ukusebenzisa ukubamba okuqinile nakho kungandisa ingozi yokulimala ngokuhamba kwesikhathi, ngakho-ke kufanele kugwenywe.
- Ukungasebenzisi izinga elifanele lokushuba. Ukudonsa intambo emuva ukuze udale ukungezwani entanjeni kuyindlela engalungile yokwenza izinto. Eqinisweni, ukukhulula ukungezwani kuzosiza ukwenza amagagasi ashelele, kuthuthukiswe ubunzima bokuzivocavoca, isimo esiphelele, kanye nokwenza ngcono ukunyakaza kokunyakaza kwamaphethini amaningi okuzivocavoca ahlukene. Kunconywa ukuthi uqale ngokubamba intambo uyiqinise futhi uhambe uye phambili ngegxathu elikhulu ukuze wenze intambo ixege ngokwanele.
- Ekholelwa ukuthi balimaza amahlombe. Kunombono oyiphutha ovamile wokuthi izintambo zempi zingawachoboza amahlombe noma ziwabeke endaweni esengozini yokulimala. Iqiniso liwukuthi akuzona izintambo zempi ezibangela izinkinga emahlombe, isimo esibi futhi uma senza ukuzivocavoca okungalungile.
- Ukuma okubi. Isilingo esinalesi sihloko sokuqeqesha siwukungena endaweni eqinile, ephansi ye-squat, kodwa uma wenza okuthile okunamandla njengezintambo zempi, lokhu kuqina, ukuma okuphansi kungabangela ukucindezeleka okukhulu ezindaweni ongazifuni. Ukushwibeka kungabangela iqolo libe yindilinga njengoba izivivinyo ziba nzima, ngakho-ke kungcono ukuma endaweni yokusubatha omile amadolo agobe kancane nezinqulu zixege futhi zibephansi nemilenze ihlukene kakhulu ukusuka emahlombe.
- Ukungashintshi ukuqeqeshwa ngokwanele. Lo mkhuba kufanele usetshenziswe ukuzivocavoca kuzo zonke izindawo, kodwa uma singaguquli isimiso ngokwanele, umzimba uzojwayela ukuqeqeshwa nokuzinza.