Yakha Amandla futhi Uthuthukise Ukuzivocavoca Kwakho Ngalezi Zivivinyo Zekhebula

-Delile

• Ziyini izinzuzo zokuzivocavoca intambo?
• Amathiphu okuphepha
• Ukuzivocavoca kwekhebula lomzimba ophezulu
• Ukuma kwehlombe
• Impukane yesifuba sekhebula
• Ukuzivocavoca kwentambo ye-abs
• Izinkuni chop
• Ukuzivocavoca kwekhebula lomzimba ophansi
• Ukubuyiselwa emuva okuhle
• Ukubulawa kwabantu baseRomania
• Okubalulekile

Uma usebenzise isikhathi esithile ejimini, kunethuba elihle lokuthi ujwayelene nomshini wekhebula. Le ngxenye yokusebenza kwemishini yokuzivocavoca, ebizwa nangokuthi ngumshini we-pulley, iyisisekelo sezindawo eziningi zokuzivocavoca kanye nezikhungo zokuqeqesha abasubathi.

Umshini wekhebula ucezu olukhulu lwezinto zokuzivocavoca ezinama-pulleys ashintshekayo. Ukumelana kwezintambo kukuvumela ukuthi wenze izivivinyo eziningi ngezindlela ezahlukahlukene. Eminye imishini ineziteshi zekhebula elilodwa noma amabili, kanti eminye ineziningi.

Kulesi sihloko sizobheka izinzuzo zokuzivocavoca ngentambo, ukuthi ungazenza kanjani ngokuphepha, kanye nokuzivocavoca izintambo ongazama ngesikhathi esizayo lapho usejimini.

Ziyini izinzuzo zokuzivocavoca intambo?

Ukukwazi ukwenza izivivinyo ezindaweni ezahlukahlukene zokunyakaza kungenye yezinzuzo eziyinhloko zokufaka izivivinyo zomshini wekhebula ekusebenzeni kwakho.

Futhi, i-American Council on Exercise ithi ukwehla kuma-barbells kanye nama-dumbbells nokusebenzisa izintambo amasonto ambalwa kungasiza ekwandiseni amandla akho futhi kuphule ithafa lokuqina.

Kepha, yini ngempela eyenza ukuzivocavoca ikhebula ukuzivocavoca okuhle kangaka?

Yebo, ekuqaleni, akufani nomshini ojwayelekile wokuphakamisa izinsimbi onendlela eqondile yokuhamba.

UGrayson Wickham, PT, DPT, CSCS, umsunguli weMovement Vault, uveza ukuthi umshini wekhebula ukuvumela inkululeko yokuhamba ngendlela ofuna ukuhamba ngayo, futhi ukhethe indlela nokunyakaza kokuzivocavoca noma ukunyakaza.

Ngokwengeziwe, "imishini yekhebula inikela ngokushelela okubushelelezi, okungagxili nokugxila kwe-eccentric ngenkathi uzivocavoca," uyachaza.

Umshini wekhebula futhi ukuvumela ukuthi wenze ukuhlukahluka okuningi kokuvivinya umzimba kwamaqembu emisipha amaningi futhi ikuvumela ukuthi uhambe ulula noma usindwe ukumelana.

Futhi, ngoba le mishini ngokuvamile iphephile, abaqalayo mancane amathuba okuthi balimale besebenzisa umshini wekhebula uma kuqhathaniswa nezisindo zamahhala noma imishini yesisindo yendabuko, kuchaza uWickham.

UMecayla Froerer, BS, NASM, kanye nomqeqeshi we-iFit, uchaza ukuthi ngenxa yokuthi imishini yekhebula kulula ukuyisebenzisa, ungasethwa ngokushesha, ikuvumela ukuthi uhambe ngokushesha ngokuzivocavoca umzimba.

Lokho kusho, kuthatha isikhathi ukujwayela ukusebenzisa uhlelo lwentambo nezinhlobonhlobo zezibambo ongazisebenzisa ezinhlotsheni ezahlukahlukene zokuzivocavoca. Kepha uma usuthole ukulengiswa, cishe uzokujabulela ukusebenza kahle nokuqina kwalo mqeqeshi womzimba ngokuphelele.

Amathiphu okuphepha

Ngokuvamile, umshini wekhebula uthathwa njengesiqeshana esiphephile semishini yokuzivocavoca kuwo wonke amazinga. Kodwa-ke, kunezinyathelo ongazithatha ukuthuthukisa ukuphepha kwakho ngenkathi usebenza.

• Zinike indawo eyanele. Umshini wekhebula uthatha isikhala esiningi saphansi, futhi udinga ukwazi ukuhamba ngokukhululeka ngenkathi wenza izivivinyo.
• Cela usizo. Uma ungaqiniseki ukuthi ubude bokusetha amakhebuli kukuphi, noma ukuthi ungahamba kanjani, njalo cela usizo kumqeqeshi womuntu siqu oqinisekisiwe. Ukwenza ukuzivocavoca ekuphakameni okungalungile akugcini nje ngokunciphisa ukusebenza, kodwa futhi kwandisa ithuba lakho lokulimala.
• Ungazisebenzisi ngokweqile. Njengezisindo zamahhala neminye imishini yokumelana, khetha isisindo esikahle futhi sikuvumela ukuthi usebenzise ifomu elifanele. "Uma noma nini ukuthola kunzima ukuzivocavoca ngendlela efanele, yehlisa ukumelana nayo ukuze uvikele ukulimala," kusho uFroerer.
• Bheka umonakalo. Bheka izintambo nezinamathiselo ngaphambi kokuzisebenzisa bese uxwayisa umuntu osebenzayo uma ubona ukuthi kuyabheda noma kuqhekeka izintambo.
• Ungaguquli okokusebenza. Ukuze uhlale uphephile, sebenzisa kuphela izibambo nezinamathiselo ezenzelwe umshini wekhebula. Futhi, ungaguquli okokusebenza ngokungeza amapuleti noma okunye ukumelana nezitaki zesisindo.

Ukuzivocavoca kwekhebula lomzimba ophezulu

Kunokuzivocavoca okuningi ongakwenza emshinini wekhebula okhomba imisipha emzimbeni wakho ongaphezulu. Ukuzivocavoca okubili okuthandwa kakhulu okubhekise esifubeni, emahlombe, nakuma-triceps kungumshini wokuma wehlombe omile kanye ne-cable chest chest.

Ukuma kwehlombe

1. Yima phakathi kwezintambo ezimbili eziphansi ukuya kokulingene ezinezibambo.
2. Squat phansi, bamba isibambo ngasinye, bese usukuma izindololwane zakho zigobile futhi lapho uqala khona ukucindezela ihlombe. Izibambo kufanele ziphakame kancane kunamahlombe akho.
3. Phindela emuva ngonyawo olulodwa ukuze uzinze kakhudlwana. Faka umnyombo wakho bese ucindezela izintambo phezulu kuze kube yilapho izingalo zakho zelulwa ngaphezulu.
4. Phindela emuva ukuhambisa kuze kube lapho izibambo zilingana namahlombe akho.
5. Yenza amasethi ama-2-3 okuphindwayo okungu-10-12.

Impukane yesifuba sekhebula

1. Yima phakathi kwezintambo ezimbili ezinezibambo eziphakeme kancane kunamahlombe akho.
2. Bamba isibambo esandleni ngasinye bese uya phambili ngonyawo olulodwa. Izingalo zakho kufanele zelulwe ezinhlangothini.
3. Gobisa kancane izindololwane zakho bese usebenzisa imisipha yesifuba sakho ukuhlanganisa izibambo ukuze zihlangane maphakathi.
4. Misa kancane, bese ubuyela kancane endaweni yokuqala.
5. Yenza amasethi ama-2-3 okuphindwayo okungu-10-12.

Ukuzivocavoca kwentambo ye-abs

Ukuqeqesha imisipha yakho yesisu ngokuxineka njalo kuyindlela esheshayo yokuqinisa nokukhuluma iphimbo lakho eliphakathi. Ukuze uthole ukuzinza okukhulu nokuzivocavoca okuyisisekelo, zama ukuzivocavoca kwezinkuni.

Izinkuni chop

1. Yima eceleni komshini wekhebula izinyawo zakho zihlukaniswe ububanzi. I-pulley kufanele ibe sezingeni eliphakeme kakhulu.
2. Namathisela isibambo kungwegwe yekhebula.
3. Bamba isibambo ngezandla zombili ngenhla kwehlombe elilodwa. Izingalo zakho zizokwelulwa ngokugcwele futhi uzobe ubheka i-pulley.
4. Donsela isibambo phansi nakuwo wonke umzimba wakho ngenkathi i-torso yakho nezinqulu zijikeleza. Uzophela ngakolunye uhlangothi. Gcina i-abs yakho isebenza sonke isikhathi.
5. Misa kancane, bese ubuyela kancane endaweni yokuqala.
6. Yenza amasethi ama-2-3 okuphindwayo okungu-10-12.

Ukuzivocavoca kwekhebula lomzimba ophansi

Umzimba wakho ophansi ungazuza ngokwenza izinhlobo ezahlukahlukene zekhebula izivivinyo eziqonde kuma-glute, quads, kanye nemisipha yakho. Ukuze uqeqeshe ama-glutes, zama lezi zivivinyo ezimbili zekhebula lomzimba ophansi.

Ukubuyiselwa emuva okuhle

1. Yima ubheke umshini wekhebula nge-pulley endaweni ephansi kakhulu.
2. Hook okunamathiselwe kweqakala entanjeni yekhebula bese ugoqa okunamathiselwe ngeqakala lakho langakwesobunxele. Qiniseka ukuthi ivikelekile.
3. Bamba ngobumnene emshinini ukuxhasa umzimba wakho ongaphezulu. Gobisa idolo lakho langakwesokudla kancane, uphakamise unyawo lwakho lwesobunxele phansi, bese welula umlenze wangakwesokunxele ngemuva kwakho. Musa ukugoba umhlane wakho. Buyela emuva kuphela ngangokunokwenzeka ngaphandle kokuyekethisa ifomu lakho.
4. Cindezela ekugcineni kokunyakaza bese ubuyela endaweni yokuqala.
5. Phinda izikhathi eziyishumi ngaphambi kokushintshela komunye umlenze. Yenza amasethi ama-2-3 wokuphindaphinda okuyishumi emlenzeni ngamunye.

Ukubulawa kwabantu baseRomania

1. Yima ubheke umshini wekhebula nge-pulley endaweni ephansi kakhulu.
2. Hook izibambo ezimbili noma intambo ku-cable hook. Uma usebenzisa izibambo, bamba isibambo esandleni ngasinye bese usukuma. Izinyawo kufanele zihlukaniswe ububanzi behlombe. Qiniseka ukuthi umi kude ngokwanele kude nomshini ukuze ube negumbi elanele lokugoba ezinqulwini.
3. Gobisa amadolo akho kancane bese ugoba phambili okhalweni ngenkathi ukumelana kudonsela izandla zakho ezinyaweni zakho. Gcina umnyombo wakho ubandakanyekile futhi ubuyele emuva uqonde ngaso sonke isikhathi.
4. Misa isikhashana, futhi welule kusukela okhalweni ukuze usukume.
5. Yenza amasethi ama-2-3 okuphindwayo okungu-10-12.

Okubalulekile

Kubandakanya ukuzivocavoca ikhebula esimisweni sakho sokuzivocavoca umzimba kuyindlela enhle yokwengeza okuhlukahlukene ekuzivocavoceni kwakho, ngenkathi wakha amandla futhi uqeqesha imisipha yakho ngezindlela ezahlukahlukene.

Uma umusha ukuzivocavoca umzimba noma awunasiqiniseko sokuthi uwusebenzisa kanjani umshini wekhebula, qiniseka ukuthi ucela usizo kumqeqeshi oqeqeshiwe womuntu siqu.