Ngaphambi kokuqhubela phambili nenkcazo yokuzibandakanya okunzima kunye ne-barbell emzimbeni wonke, kufuneka ufunde ngezinye iinkalo zoqeqesho.
Izixhobo zokuzilolonga nge-barbell
Ukuzivocavoca kunye ne-bar kukhuthaza ukukhula komzimba, kodwa akukhulanga ngexesha loqeqesho, kodwa emva kwayo, ngexesha lokuphumla. Yingakho kubalulekile ukuphumla ngokupheleleyo, kungekhona ngaphantsi kweentsuku. Ukuba ungowesigaba sabantu abaxhomekeke ekuzaleni, yenza okungenani kathathu ngeveki. Ubungakanani bomsebenzi wakho ngamnye akufanele kube ngaphantsi kweyure nesiqingatha. Ukongezelela, kubalulekile ukuba ungagcini kwimisebenzi yamandla, kodwa uwancedise ngokuqeqeshwa kwe-cardio.
Kukho neencomo kwiiklasi kuxhomekeke kwixesha. Ngokomzekelo, abaqeqeshi abaninzi bathi ngexesha lokubanda (ekwindla nasebusika), uqeqesho kunye nebar kufuneka lunikezwe i-70% yexesha, kwaye elinye i-30% Kwixesha elifudumeleyo, ukusasazwa ngu-50/50.
Ubunzima bokuzilolonga kufuneka kwenziwe ngokweenjongo zakho. Ukuba ufuna ukwandisa ubunzima be-muscle, yenza okuphindaphindiweyo okuphindaphindiweyo, kodwa ngaphezulu kuhamba. Unqwenela ukunciphisa ubunzima ukwenza okuchaseneyo: ukuphindaphinda kwakhona kunye neendlela ezimbalwa.
Kubaluleke kakhulu ukukhetha isisindo esifanelekileyo. Ekuphindaphinda kokugqibela, kufuneka ube yinto enzima kakhulu. Xa uziva ukuba kwindlela yesithathu okanye yesine unokukwazi ukujamelana nokusebenza okufunekayo ukwandisa isisindo.
Izivivinyo ezinzima kunye ne-barbell
Sincoma ukuba usebenzise inkqubo yethu yokuqhuba umsebenzi. Umsebenzi wakho uza kuba kuphela ukubala ngokuthe ngqo umthwalo kunye nenani lokuphindaphinda, ngokusekelwe kwiinjongo zakho. Kwakhona, musa ukulibala ukuphumla kancane ngaphambi kokuba usebenze ngokuphambili. Ngenxa yoko, ukulayishwa lula kulula.
Inkcazo yebhenki
Unokwenza lo msebenzi ulele phantsi okanye kwibhenki ekhethekileyo. Kubalulekile ukulungisa isithuba esifanelekileyo. Ngenxa yoko, guqa amadolo akho emgqeni wakho. Iinyawo mazibe zipheleleyo kwaye ziqinile phantsi, kunye nomqolo kunye nentsimbi encinane. Thatha ibha uze uqale ukuphakamisa. Nciphisa akukho ngaphantsi kwama-20 centimitha. Zama ukwenza ngokukhawuleza njengoko kunokwenzeka, ngaphandle kokugubha.
Press French
Hlala kwindawo efanayo, thabatha i-bar kwaye uyiciphise. Kule meko, izandla zakho zifanele zigobe kuphela kwiindawo.
Cindezela ukuhlala (unokwenziwa ukuma)
Kungakhathaliseki ukuba uhleli okanye umile, ibha kufuneka iphakame ngaphezu kwentloko yakho. Ungayinciphisa kwisifuba okanye ngasemva kwentloko. Nangona kunjalo, kwisigaba sokuqala akukhuthazwa ukuba unciphise intloko, njengoko oku kunzima kakhulu.
Shraga
Umzimba osebenzayo unceda ukupompa amahlombe kunye nezihlunu zangemva. Kufuneka uthathe ibha uze uphakamise kuphela ngamagxa akho. Kubukeka ngathi i-gripe elula. Kubaluleke kakhulu ukuba ungenzi iisetyhula.
Deadlift
Beka iinyawo zakho ubude bendawo ubude. Amagxa kufuneka abe ngokufanayo. Thatha ibha emgama wamanzi. Yiphakamise ukuze ilayishe i-shin. Ukulungiswa kufuneka uguqe. Umqolo uphuthunyiswe phambili, kwaye ummandla we-thoracic uqondiswe ngokugqithiseleyo. Abaqalayo banokuyinciphisa nje ngaphantsi kwamadolo. Ngokuhamba kwexesha, qhaqhaqha umsebenzi kwaye uphakamise ibha ukusuka phantsi.
Ulungelelaniso kwintlambo
Ukuzilolonga ngokugqibeleleyo ukuqinisa umva. Kufuneka kwenziwe ngokukhawuleza njengoko kunokwenzeka. Amagxa kulo mzekelo kufuneka abuyele emva koko, ngoko imisipha yomzimba iya kuncitshiswa kangangoko kunokwenzeka.
Izikwele zangaphambili
Enyanisweni, lo msebenzi awuhlukanga kwiindawo zokuhlala eziqhelekileyo. Into efunekayo kuphela ukubeka ibha kwisifuba sakho okanye ngasemva kwakho. Crouch down with him.
Ukuqhuba rhoqo le setyhini yokuzivocavoca, kungekudala uza kukwazi ukubona umphumo. Into ephambili yokuqwalasela kukuba ekuhambeni kwanoma yikuphi uqeqesho, uhlala edlala enye yeendima ezibalulekileyo. Ubunzima bokuqeqeshwa kunye nebhasi kuthatha iiveki enye yokukhupha iiveki ngenyanga. Oku kuthetha ukuba ngeli veki uqeqesha, kodwa ngaphandle kwebar. Oku kungenza i-cardio, impilo, ilula.