Ungayithuthukisa Kanjani Amandla Wakho Wokubamba

-Delile

• Ukuzivocavoca okuhle kakhulu kokwenza ngcono amandla wokubamba
• Ithawula wring
• Kwenziwa kanjani:
• Ukubamba ngesandla
• Kwenziwa kanjani:
• Ukufa okulengisiwe
• Kwenziwa kanjani:
• Ukuthwala kukaMlimi
• Kwenziwa kanjani:
• Ncinza ukudluliswa kokubamba
• Kwenziwa kanjani:
• Ingcwecwe yepuleti
• Kwenziwa kanjani:
• Uwalinganisa kanjani amandla wokubamba?
• Yini amandla wokubamba amaphakathi kwabesilisa nabesifazane?
• Kungani amandla okubamba ebalulekile?
• Ukuthatha ukhiye

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukwenza amandla wokubamba kubaluleke kakhulu njengokuqinisa amaqembu emisipha emikhulu njengama-biceps nama-glutes.

Amandla okubamba ukuthi uqine futhi uvikeleke kangakanani ezintweni, nokuthi zisinda kangakanani izinto ongazibamba.

Ake singene kokuzivocavoca okuphezulu kokuthuthukisa amandla akho okubamba, ukuthi ungalinganiswa kanjani, nokuthi isayensi ithini ngokuthi kungani kubalulekile.

Ukuzivocavoca okuhle kakhulu kokwenza ngcono amandla wokubamba

Kunezinhlobo ezintathu ezinkulu zamandla wokubamba ongazithuthukisa:

• Crush: Lokhu kubhekisela ekutheni ukubamba kwakho kuqinile kangakanani ukusebenzisa iminwe yakho kanye nentende yesandla sakho.
• Ukusekela: Ukusekelwa kubhekisela ekutheni ungabamba isikhathi esingakanani entweni ethile noma ulenga entweni ethile.
• Ncinza: Lokhu kubhekisa ekutheni uqine kangakanani ukucindezela okuthile phakathi kweminwe yakho nesithupha.

Ithawula wring

• Uhlobo lokubamba: ukuchoboza
• Amathuluzi adingekayo: ithawula, amanzi

Kwenziwa kanjani:

1. Gijimisa ithawula ngaphansi kwamanzi lize libe manzi.
2. Bamba umkhawulo ngamunye wethawula ukuze ubambeke phambi kwakho.
3. Bamba imikhawulo bese uhambisa isandla ngasinye ezinhlangothini ezihlukile ukuze uqale ukugoqa amanzi kusuka kuthawula.
4. Shayela ithawula uze ungabe usathola amanye amanzi kulo.
5. Gcoba ithawula futhi bese uhambisa izandla zakho kolunye uhlangothi ukuze usebenze zombili izinhlobo zokubamba.
6. Phinda izinyathelo 1 kuye ku-5 okungenani ama-3 izikhathi.

Ukubamba ngesandla

• Uhlobo lokubamba: ukuchoboza
• Amathuluzi adingekayo: ibhola lokuxineka noma ibhola lethenisi, ukubamba umqeqeshi

Kwenziwa kanjani:

1. Faka ibhola lethenisi noma lokuxineka entendeni yesandla sakho.
2. Cindezela ibhola usebenzisa iminwe yakho kodwa hhayi isithupha sakho.
3. Clench uqine ngangokunokwenzeka, bese ukhulula ukubamba kwakho.
4. Phinda lokhu cishe izikhathi ezingama-50-100 ngosuku ukuze ubone imiphumela ebonakalayo.

Ukufa okulengisiwe

• Uhlobo lokubamba: ukwesekwa
• Amathuluzi adingekayo: ibha yokudonsa noma into eqinile evundlile engabamba isisindo sakho

Kwenziwa kanjani:

1. Bamba ibha yokudonsa ngezintende zezandla neminwe yakho phambili phezu kwebha (ukubamba okunamandla kabili).
2. Ziphakamise (noma phakamisa imilenze yakho) ukuze ulenga ebhaleni izingalo zakho ziqonde ngokuphelele.
3. Bamba isikhathi eside ngangokunokwenzeka. Qala ngamasekhondi ayi-10 uma usaqala ngokuphelele futhi wandise isikhathi sakho ngokunyuswa kwemizuzwana engu-10 kuze kufike kumasekhondi angama-60 njengoba uthola ukunethezeka ngokuzivocavoca umzimba.
4. Uma usunethezekile ukuyibamba lena, ziphonse inselelo ngokugoba izingalo zakho kubanga elingama-degree angama-90 bese ubamba kuze kuphele imizuzu engu-2.

Ukuthwala kukaMlimi

• Uhlobo lokubamba: ukwesekwa
• Amathuluzi adingekayo: ama-dumbbells (amakhilogremu angama-20-50 kuya ngezinga lakho lokunethezeka)

Kwenziwa kanjani:

1. Bamba i-dumbbell ezinhlangothini zombili zomzimba wakho ngesandla ngasinye, izintende zezandla zakho zibheke emzimbeni wakho.
2. Uma ubheka phambili uqonde ukuma kahle, hamba cishe ngamamitha angama-50 kuye kwayi-100 ohlangothini olulodwa.
3. Phindela emuva ubuyele lapho uqale khona.
4. Phinda izikhathi ezintathu.

Ncinza ukudluliswa kokubamba

• Uhlobo lokubamba: nciza
• Amathuluzi adingekayo: 2 amapuleti esisindo (okungenani amakhilogremu ayi-10 lilinye)

Kwenziwa kanjani:

1. Sukuma ume uqonde ubambe olunye lwamacwecwe esisindo esandleni sakho, ucindezele onqenqemeni ngeminwe nangesithupha.
2. Hambisa ipuleti lesisindo phambi kwesifuba sakho, ugcine ukubambelela.
3. Bamba ipuleti lesisindo ngesinye isandla usebenzisa ukubamba okufanayo bese ususa esinye isandla kulo, ulidlulise kusuka kolunye uhlangothi kuye kolunye.
4. Yehlisa isandla ngepuleti lesisindo uye ohlangothini lwakho.
5. Phakamisa isandla ngepuleti lesisindo ulibuyisele esifubeni sakho bese udlulisela ipuleti lesisindo ulibuyisele kolunye uhlangothi ngokubamba okufanayo kwengcosana.
6. Phinda lokhu kudlulisa izikhathi eziyi-10, kathathu ngosuku, ukuze ubone imiphumela.

Ingcwecwe yepuleti

• Uhlobo lokubamba: nciza
• Amathuluzi adingekayo: 2 amapuleti esisindo (okungenani amakhilogremu ayi-10 lilinye)

Kwenziwa kanjani:

1. Beka amapuleti amabili esisindo phansi phansi. Yiba nebhentshi eliphakanyisiwe noma indawo elula.
2. Yama phansi bese ubamba amapuleti ngesandla sakho sokudla phakathi kweminwe yakho nesithupha, ukuze iminwe yakho ibe kolunye uhlangothi nesithupha sakho kwesinye.
3. Sukuma ubambe amapuleti ngesandla sakho imizuzwana emi-5.
4. Yehlisa amapuleti phansi ebhentshini noma phezulu, bese uphinde uwaphakamise futhi ngemuva kwemizuzwana embalwa.
5. Phinda izikhathi ezingama-5 kuye kwezingu-10, okungenani ama-3 ngosuku, ukuqala ukubona imiphumela.

Uwalinganisa kanjani amandla wokubamba?

Kunezindlela ezimbalwa ezahlukahlukene ezamukelekayo zokulinganisa amandla wokubamba:

• I-handgrip dynamometer: Bamba i-dynamometer phezulu ngengalo yakho nge-engela engu-90 degree, bese ucindezela indlela yokubamba kanzima ngangokunokwenzeka. Bukela le vidiyo ngesiboniso.
• Isisindo sesisindo: Cindezela phansi esikalini ngesandla esisodwa kanzima ngangokunokwenzeka, ngesithende sesandla sakho phezulu kwesikali neminwe yakho isongwe yaya ezansi. Bukela le vidiyo ngesiboniso.

• i-handgrip dynamometer
• isisindo sesisindo

Yini amandla wokubamba amaphakathi kwabesilisa nabesifazane?

Umuntu wase-Australia uqaphele izinombolo zamandla zokubamba ezilandelayo zamadoda nabesifazane kumaqembu ahlukene ngokweminyaka:

Zama ukukala izandla zombili ukuze ubone umehluko phakathi kwesandla sakho esilawulayo nesingabonakali.

Isilinganiso sakho sokubamba amandla singahluka ngokuya nge:

• amandla akho
• usebenzise kangakanani izandla zakho usuku lonke
• impilo yakho iyonke (noma ngabe uphilile noma uyagula)
• noma ngabe unesimo esingaphansi esingathinta amandla akho

Kungani amandla okubamba ebalulekile?

Amandla wokubamba alusizo emisebenzini ehlukahlukene yansuku zonke, kufaka phakathi:

• bephethe izikhwama zokudla
• ukuphakamisa nokuthwala izingane
• ukuphakamisa nokuphatha obhasikidi bezingubo kanye nezimpahla zokuthenga
• kufosholoza ukungcola noma iqhwa
• ukugibela amatshe noma izindonga
• ukushaya i-bat ku-baseball noma ku-softball
• ushwiba ithenisi kuthenisi
• ushwiba iklabhu egalufu
• ukunyakaza nokusebenzisa induku kwiHockey
• ukulwa noma ukulwa nomphikisi emsebenzini wobuciko bempi
• ukudlula esifundweni esiphakathi nesithiyo, esidinga ukukhuphuka nokuzidonsela phezulu
• ukuphakamisa izinsimbi ezisindayo, ikakhulukazi ekuphakamiseni amandla
• usebenzisa izandla zakho ekuzivocavoca kweCrossFit

Ucwaningo lwango-2011 luthole ukuthi amandla okubamba angesinye sezibikezelo eziqine kakhulu zamandla omzimba wonke nokubekezela.

Ucwaningo lwango-2018 lwathola ukuthi amandla okubamba kwakuyisibikezelo esinembile sokusebenza kwengqondo kubantu bobabili emphakathini nakulabo abatholakala bene-schizophrenia.

Ukuthatha ukhiye

Amandla okubamba yingxenye ebalulekile yamandla akho jikelele futhi angasiza ukugcina umzimba nomqondo wakho ulingana.

Zama lezi zivivinyo bese ungeza okwakho, futhi, ukuze uthole isethi yokuzivocavoca eyindilinga engathuthukisa impilo yakho.