Ngabe Ukubamba Okudlulele Kusiza Ekuzivocavoca Ukududula?

-Delile

• Ukubamba ngokweqile kuqhathaniswa nokubamba ngesandla nokwenza okuxubile
• Izinzuzo zokubamba ngokweqile
• Ukubamba ngokweqile ezintweni ezifile
• Ukubamba ngokweqile kuma-pullups
• I-lat pulldown
• Ukubamba ngokweqile kuzikwele
• Ukudla okudlela endlini

Ifomu elifanele nenqubo kuyisihluthulelo sokuzivocavoca okuphephile nokusebenzayo. Ifomu lokuqeqesha isisindo elingalungile lingaholela ekuqobekeni, ekuhlushweni, ekuqhekekeni nakokunye ukulimala.

Iningi lokuzivocavoca ngesisindo libandakanya ukunyakaza noma ukudonsa. Indlela oyibamba ngayo into oyicindezelayo noma oyidonsayo (enjenge-barbell enezinsimbi ezinamathiselwe) ingathinta ukuma kwakho, ukuphepha kwakho, kanye nekhono lakho lokuphakamisa isisindo esithe xaxa.

Ngokuya ngokuvivinya umzimba, ukubamba kwakho kungathinta nokuthi imaphi amaqembu emisipha owasebenzisayo.

Enye indlela ejwayelekile yokubamba ibha ukubamba ngokweqile. Lolu hlobo lokubamba lunezinzuzo nokubi, kuya ngokuvivinya umzimba. Ezinye izibonelo ezijwayelekile zokuzivocavoca kwe-push-pull ezingasebenzisa ukubamba ngokweqile zifaka:

• ukubulawa kwabantu
• squats
• ukudonsa
• imishini ebhentshini
• imigqa ye-barbell

Ukubamba ngokweqile kuqhathaniswa nokubamba ngesandla nokwenza okuxubile

Ukubamba ngokweqile kulapho ubamba ibha izintende zezandla zibheke emzimbeni wakho. Lokhu kubizwa nangokuthi ukubambelela okuphakanyisiwe.

Ehlangothini le-flip, ukubamba ngesandla kusho ukuthi uyayibamba ibha engaphansi, izintende zezandla zibheke kude nawe. Ukubamba ngesandla kubizwa nangokuthi ukubambelela okuphezulu noma ukubuyela emuva.

Njengoba igama liphakamisa, ukubamba okuxubile kuhilela ukubamba ibha ngesandla esisodwa esibheke kuwe (overhand) nenye ebheke kude nawe (underhand). Ukubanjwa okuxubekile kusetshenziselwa kakhulu ukufelwa.

Izinzuzo zokubamba ngokweqile

Iqembu elibambe iqhaza liguquguquka kakhulu kunokubamba ngesandla. Kuvame ukubizwa ngokuthi "ukubambelela okujwayelekile" ekuphakamiseni izinsimbi kwazise kungasetshenziselwa ukuzivocavoca umzimba okuningi, kusukela emabhentshini okucindezela amabhentshi kuya ekufeni kwabantu kuya emapulpuleni.

Kokuzivocavoca okuthile, ukubamba ngokweqile kungakusiza ukuthi uthole amandla okubamba futhi uqinise imisipha yakho yengalo njengoba usebenza.

Ukubamba ngokweqile kungakusiza nokuthi ukhombe amaqembu athile emisipha ebengeke asebenze kakhulu uma usebenzisa ukubamba ngesandla. Lokhu kuncike ekuvivinyeni okuqondile kokudonsa okwenzayo kanye nezinhloso zakho ezithile zokuqeqesha isisindo.

Ukubamba ngokweqile ezintweni ezifile

I-deadlift iyi-exercise yokuphakamisa izinsimbi lapho ugoba khona ngaphambili ukuze uthathe i-barbell enesisindo noma i-kettlebell kusuka phansi. Njengoba wehlisa ibha noma i-kettlebell, amahinji akho okhalo nomhlane wakho uhlala uyisicaba kulo lonke ukunyakaza.

I-deadlift iqinisa iqolo lakho elingaphezulu nelingezansi, i-glutes, okhalweni nemisipha.

I-deadlift idinga ukubanjwa okuqinile ngoba ngeke ukwazi ukuphakamisa isisindo ongeke usibambe ngezandla zakho. Ukuqinisa ukubamba kwakho kukusiza ukuthi ubambe isisindo isikhathi eside.

Ukubambelela okubili okusetshenziselwa ukubulala abantu kungukubamba ngokweqile nokubamba okuxubekile. Kunokuphikisana okuningi emphakathini wokuqina mayelana nokuthi yiluphi uhlobo lokubamba olungcono.

Abantu abaningi ngokwemvelo bazobamba umgoqo wokufa besebenzisa ukubamba ngokweqile, zombili izintende zibheke emzimbeni wabo. Ukubamba ngokweqile kusiza ekwakheni ingalo namandla okubamba ngoba kufanele ugcine umgoqo ungazungezi njengoba uphakamisa.

Lolu hlobo lokubamba lunconyelwa ama-warmups namasethi alula. Njengoba uthuthukela kumasethi asindayo, ungathola ukuthi awukwazi ukuqedela ilifti ngoba amandla akho okubamba aqala ukwehluleka.

Ngalesi sizathu, izinhlelo eziningi zokuphakamisa izinsimbi zincoma ukushintshela ekubambeni okuxubile kwamasethi anzima. Ukubanjwa okuxubile kunconyelwe nezizathu zokuphepha ngoba kugcina ibha ingaphumi ezandleni zakho.

Njengoba ukhulisa inani lesisindo osiphakamisayo ngesikhathi sokufa kwabantu, shintshela ekubambeni okuxubile lapho ungasakwazi ukubamba ibha. Uzokwazi ukwengeza isisindo esithe xaxa kubha ngokubamba okuxubile.

Noma kunjalo, isifundo esisodwa esincane sathola ukuthi ukusebenzisa ukubamba okuxubile kungaholela ekusatshalalisweni kwesisindo okungalingani ngesikhathi sokuphakamisa, kanti olunye ucwaningo lutholile ukuthi kungadala ukungalingani ekukhuleni kwemisipha ngokuhamba kwesikhathi uma kuqhathaniswa nokusebenzisa kakhulu.

Ukusiza ukulwa nokungalingani kwemisipha, shintsha izikhundla zesandla kusethi ngayinye bese usebenzisa ukubamba okuxubile kuphela lapho isisindo sikukhulu kakhulu ukuthi ungaphakamisa ngokuphepha ngokubamba ngokweqile.

Ukubamba ngokweqile kuma-pullups

I-pullup ukuzivocavoca lapho ubambelela khona kubha bese uzidonsela phezulu kuze kube yilapho isilevu sakho sifinyelela ngaphezu kwebha, izinyawo zakho zingathinti nhlobo umhlabathi. I-Pullups ihlose imisipha yangemuva ephezulu. Ukubamba ngokweqile kubhekwa njengokuguquguquka okunzima kakhulu kwe-pullup.

Ukusebenzisa ukubamba ngesandla ngesikhathi se-pullup kuzosebenza imisipha ethile - ikakhulukazi ama-biceps akho nomhlane wakho ongaphezulu. Ukubamba umugqa ngesandla ngenkathi uzidonsela phezulu kuvame ukubizwa ngokuthi yi-chinup esikhundleni se-pullup.

Uma umgomo wakho ukwandisa amandla akho, cabanga ukwenza womabili ama-pullups (ukubamba ngokweqile) kanye nama-chinups (ukubamba ngesandla) ngesikhathi sokuzivocavoca kwakho.

Enye indlela ukwenza ama-pullups akho usebenzisa izibambo ezimise okwe-D. Izibambo zikuvumela ukuba ubambe ibha ngokubamba ngokweqile futhi kuzophenduka njengoba ukhuphuka kuze kube yilapho izintende zezandla zakho zibhekene.

Ukudonsa ngezibambo ze-D kuvumela uhla olukhulu lokunyakaza futhi kuhlanganyele imisipha eminingi kunebha ejwayelekile, kufaka phakathi ingqikithi yakho nezingalo zakho.

I-lat pulldown

Enye indlela yokwenza ama-pullups ukusebenzisa umshini obizwa nge-lat pulldown machine. Lo mshini usebenza ngqo imisipha ye-latissimus dorsi. "Ama-lats" yimisipha emikhulu yomhlane ongaphezulu. Ungasebenzisa umshini we-lat pulldown ngokubamba ngesandla noma ngokubamba ngokweqile.

Okungenani isifundo esisodwa sikhombise ukubamba ngokweqile ukuze sisebenze kangcono kunokubamba ngesandla ekwenzeni ama-lats aphansi asebenze. Ngakolunye uhlangothi, ukubamba ngesandla kuzosiza ukwenza kusebenze ama-biceps akho ngaphezu kokubamba ngokweqile.

Ukubamba ngokweqile kuzikwele

Isikwele wuhlobo lokuzivocavoca lapho wehlisa amathanga akho aze afane naphansi ngenkathi ugcina isifuba sakho simile. Ama-squats asiza ukuqinisa imisipha emagluthini nasemathangeni akho.

Ungenza ama-squats ngaphandle kwezisindo, noma ungasebenzisa i-barbell ukwengeza isisindo kuma-squats akho. Imvamisa ibha ibekwa engxenyeni engenhla yomhlane namahlombe akho.

Ukubamba ngokweqile kuyindlela ephephe kakhulu yokubamba ibha ngesikhathi se-squat. Akufanele uzame ukusekela isisindo ngezandla zakho nhlobo. Umhlane wakho ongaphezulu uphakamisa ibha phezulu ngenkathi ukubamba kwakho kugcina ibha ingasheleli.

Ukudla okudlela endlini

Ukusebenzisa ukubamba ngokweqile ngesikhathi sokuzivocavoca kwe-push-pull kungasiza ekuqiniseni imisipha yakho yengalo futhi kuthuthukise amandla wokubamba jikelele.

Ngokuvamile kunconywa ukuthi usebenzise ukubamba ngokweqile lapho wenza izivivinyo zokudonsa, ezifana nezikwele kanye nokufa, ukuze uthole inzuzo enkulu futhi ugweme ukungalingani kwemisipha.

Kodwa-ke, lapho wenza okubulala abantu, kungadingeka ukushintshela ekubambeni okuxubile lapho uphakamisa izinsimbi ezinzima kakhulu, ngoba amandla akho okubamba angagcina ehlulekile ngokubamba ngokweqile.

Kokunye ukuzivocavoca, njengama-pullups noma imigqa ye-barbell, ukubamba kwakho kusiza ukunquma ukuthi imaphi amaqembu emisipha asetshenzwa kakhulu. Ngokuya ngezinhloso zakho, ungahle ufune ukwehluka ekubambeni kwakho kusuka kokungaphezulu kokunye kuze kube ngomshoshaphansi ukuze ukhombe amaqembu amaningi emisipha emhlane wakho, izingalo, izingalo zangaphambili, nomgogodla.