Ungayenza Kanjani Imisipha Kumabha nakwezindandatho

-Delile

• Ungayenza kanjani imisipha phezulu kubha
• Ungayenza kanjani imisipha phezulu emasongweni
• Ukuqeqeshwa kokuqala kokuqina kwemisipha
• Imisipha isebenza ngesikhathi sokuqina kwemisipha
• Izinyathelo zokuphepha
• Ukuzivocavoca okuhlukile kuya emisipha phezulu
• Ukudla okudlela endlini

Uma uke waya ejimini muva nje, kunethuba elihle lokuthi uke wabona umuntu enza imisipha phezulu. Ngenkathi kungenzeka ukuthi ubone lokhu kuvivinya okunamandla ejimini yeCrossFit, imisipha phezulu nakanjani iyabonakala ezindaweni zokuqina.

Ekuboneni kokuqala, imisipha phezulu ibukeka njengesiphambano phakathi kwe-pullup yendabuko kanye ne-tricep dip. Yize kubandakanya konke lokhu kuhamba, imisipha phezulu isesigabeni sayo.

Qhubeka ufunde ukuze uthole ukuthi ngabe imisipha ikulungele yini, ungayenza kanjani ngokuphepha, nokuthi yikuphi ukuzivocavoca okufanele ukwengeze esimisweni sakho sokuzivocavoca umzimba ukuze umzimba wakho ulungele ukwenza imisipha.

Ungayenza kanjani imisipha phezulu kubha

Imisipha phezulu ukuzivocavoca okusezingeni eliphakeme okudinga ukuthi umzimba ongaphezulu wenze ukunyakaza nokudonsa. Ukwenza ukuhamba kahle, kufanele futhi ube namandla ayisisekelo aqinile.

UBrent Rader, i-DPT, owelapha ngokomzimba e-The Centers for Advanced Orthopedics, uthe ukushuba kwemisipha kudinga amandla okuqhuma, amandla aluhlaza, ukuxhumanisa, nokuqwashisa ngomzimba. Ubuthakathaka kunoma iyiphi yalezi zindawo kuzophazamisa ukusebenza kahle futhi kungaholela ekulimaleni.

"Ukunyakaza okuyisisekelo kokuqina kwemisipha ukushwiba, ukudonsa, ukuguquka, nokucindezela, okuyisici esiyinselele enkulu kube wushintsho olusuka ekudonselweni lucindezelwe," kusho uRader.

Imisipha phezulu idinga amandla wokuqhuma, amandla aluhlaza, ukuxhumana, nokuqwashisa ngomzimba. Ubuthakathaka kunoma iyiphi yalezi zindawo kuzophazamisa ukusebenza kahle futhi kungaholela ekulimaleni.
- I-Brent Rader, i-DPT, ingcweti yomzimba, i-The Centers for Advanced Orthopedics

Ukwenza imisipha phezulu kubha kulula kunokusebenzisa izindandatho, ngakho-ke uma umusha kulo msebenzi, ibha yindawo enhle yokuqala.

Njengoba ibha ingahambi, kufanele usebenzise imisipha yakho ukuphakamisa umzimba wakho phezulu nangaphezulu kwebha. URader uchaze ukuthi lokhu kungenzeka ukufeza uma uqala i-swing body efana ne- "kipping pullup" ethandwa kakhulu kuCrossFit.

"Uma kuphelelwe yisikhathi kahle, lokhu kuzobeka umzimba amandla angcono omshini emahlombe nasemhlane ongaphezulu," engeza.

Lapho uzizwa usukulungele ukukhuphula imisipha endaweni yokucima ukoma, uDkt. Allen Conrad, BS, DC, CSCS, uphakamisa ukulandela lezi zinyathelo:

1. Khumbula ukunyakaza okuyisisekelo esikuchazile futhi sakukhombisa ngenhla lapho kwenziwa lo msebenzi. Ukwenza lokhu kuzokunikeza umbono wokuthi ukuhamba kufanele kubukeke kanjani.
2. Ngenkathi ulenga emugqeni izithupha zakho zikhomba komunye nomunye, hlanganisa umnyombo wakho, bese uzidonsela phezulu kubha ngokunyakaza okusheshayo, okunolaka ngenkathi uphakamisa amadolo.
3. Sonta izihlakala zakho njengoba ubeka isifuba sakho ngaphezulu kwebha.
4. Yenza i-tricep dip.
5. Yehla uye phansi endaweni ye-pullup yokulenga, bese uphinda ukuvivinya umzimba.

Ochwepheshe abaningi abakhuthazi ukuguqula imisipha njengoba kuwumsebenzi osezingeni eliphezulu. URader uchaze ukuthi ukulungiswa kumane nje kuyimizamo yokunxephezela ukungabi bikho kwekhono elidingekayo, amandla, noma ukulawula.

Wancoma ukwehlukanisa ukunyakaza kube yizingxenye nokukhomba ukuzivocavoca okuhlukile engxenyeni ngayinye ukuqeqesha umzimba ukwenza imisipha efanelekile phezulu.

Ungayenza kanjani imisipha phezulu emasongweni

Kusetshenziswa izindandatho ukwenza imisipha phezulu kwethula into enamandla eguqula ubunzima nobunzima bokuhamba. Ngokuya ngeRader, izinto ezilandelayo ziyashintsha lapho ufaka izindandatho:

• Ukuhamba kwamasongo kuthinta ukuguquka, ngakho-ke lapho uqala ukujikisa, amasongo angahamba nomzimba wakho. Ngokuya ngokuthanda kwakho, ungazungezisa ukubamba kwakho noma ulungise isikhala sezindandatho nganoma yisiphi isikhathi ngesikhathi sokuqina kwemisipha.
• Ukungazinzi kwepulatifomu yezindandatho kudinga ukuzinza okukhulu kusuka ebhandeni lehlombe lomsubathi. Ngenkathi ibha ihlala imile endaweni, kufanele ulawule amasongo phakathi nazo zonke izigaba zomsebenzi. Isigaxa se-rotator, izingibe, ama-lats, kanye nomgogodla ubhekene nesidingo esiphakeme sokuzinza. Lokhu kubangela ukuhweba. Abasubathi abasezingeni eliphakeme bangahlomula ngenselelo eyandayo ye-neuromuscular, kepha ingozi yokulimala nayo iyanda.

Ukuqeqeshwa kokuqala kokuqina kwemisipha

Uma uzibekele umgomo wokwenza imisipha efanelekile, ungahle uzibuze ukuthi ngabe kukhona yini izivivinyo zokuqala ongazenza ukusiza ukuqeqesha umzimba wakho kulokhu kuhamba phambili.

Izindaba ezimnandi? Kunezindlela ezahlukahlukene zokwakha amandla akho ukukusiza uthuthuke ufinyelele emisipheni ephelele.

URader uthe izivivinyo eziningi zigxila ezakhiweni zamandla, njengokuqina okuyisisekelo nokuqwashisa ngomzimba, ifomu le-pullup elifanele (esilevini nasesifubeni), kanye nokuqina okuzinzile. Izinga oziqeqesha ngalo nale minyakazo lizoncika ezingeni lakho lamanje lokuqina.

Kokunye ukuzivocavoca okuthile ukuzivocavoca ejimini, uConrad uncoma ukuthi usebenze kulezi zinyathelo ezintathu:

• Ulenga ebhaleni, zijwayeza ukuphakamisa amadolo ukuze uzuze umfutho (ngokufana nokuphakamisa idolo elilenga ngokunyakaza). Ukwenza lokhu kuzokusiza ukuthi uthuthukise amandla akho ayisisekelo ngenkathi wakha umfutho wokuzivocavoca kwemisipha.
• Zijwayeze ukwenza ama-pullups ajwayelekile ayishumi kuya kwayi-12.
• Zijwayeze ukwenza i-tricep dips eyi-10 kuye kwayi-12.

Imisipha isebenza ngesikhathi sokuqina kwemisipha

Ukuze uzikhuphule phezu kwebha bese ungena endaweni yokucwilisa, uzoncika emisipheni eminingana emzimbeni wakho ongaphezulu, kufaka phakathi:

• latissimus dorsi (emuva)
• ama-deltoids (amahlombe)
• ama-biceps nama-triceps (izingalo)
• trapezius (ngenhla emuva)
• ama-pectorals (isifuba)

Futhi uzothembela emandleni emisipha yakho eyinhloko.

Ngokusho kukaRader, abantu bavame ukugxila engalweni nasemandleni omzimba aphezulu, kepha umongo yiqhawe elingakhulumi lokunyakaza kwemisipha.

"Akukona nje kuphela okubhekele ukuqala isigaba se-swing, kepha ukuzinza okuyisisekelo kuyisici esiyinhloko ekwakheni isisekelo sokushintshwa kwebha," kuchaza yena.

Ungabona ubuthakathaka emgodini lapho ubona othile ekhahlela futhi evutha ekushintsheni ngaphezu kwebha lapho umzimba ongaphezulu ungasakwazi ukudala amandla.

Izinyathelo zokuphepha

Ngenxa yobungako bamandla imisipha ebeka emahlombe nasezihlakaleni, uConrad uthe noma ngubani onenkinga ye-rotator cuff noma i-carpal tunnel syndrome kufanele agweme lo msebenzi.

Ukuba nomqaphi ofanelekayo oqapha ifomu lakho bese ubheka izindawo ongazithuthukisa kuyisihluthulelo sokuhlala uphilile futhi uqonde ezinhlosweni zakho zokuqina.

Uma i-muscle up iku-radar yakho, ungamane uthathe ibha bese uyizama. Esikhundleni salokho, cela usizo lomqeqeshi womuntu siqu noma owelapha ngokomzimba ukwakha uhlelo olwenzelwe wena uqobo.

Ukuzivocavoca okuhlukile kuya emisipha phezulu

Ukwenza umzimba wakho ulungele imisipha phezulu, cabanga ukungeza okunye ukuzivocavoca ohlelweni lwakho lokuqeqesha oluzolungiselela umzimba wakho lo mnyakazo. Ukuzivocavoca okulandelayo kusebenza emuva, amahlombe, izingalo, isifuba nomgogodla:

• umshini osizayo oshova
• kusize ama-pullups kusetshenziswa i-TheraBand
• isifuba ukuze ibha pullups
• lat pulldowns
• amapulangwe engalo eqondile
• Imigqa ye-TRX
• ama-tricep dips
• ama-tricep pushdowns
• amadwala omzimba angenalutho
• noma yikuphi ukuvivinya umzimba

Ukudla okudlela endlini

Ukulolonga imisipha kuthatha inani elikhulu kakhulu lamandla omzimba aphezulu namandla. Futhi kudinga ukuthi ube nomnyombo oqinile.

Uma usuvele wenza ukunyakaza okuthuthukile njengama-pullups angasiziwe kanye ne-tricep dips, ungahle ulungele ukuzama lo msebenzi onamandla.

Uma usasebenza ekwandiseni amandla emhlane wakho, emahlombe, ezingalweni, nasemgogodleni, kungumbono omuhle ukwakha lokhu kuhamba kancane ngokwenza imikhuba yokulungiselela kanye nokuzivocavoca okunye kuqala.