Izizathu Ezi-6 Ukuhudula Kwakho Kwokuqala Akukenzeki okwamanje

-Delile

• 1. Awukakholwa ukuthi ungenza ukudonsa.
• 2. Awuhambisani.
• 3. Usebenzisa izingalo zakho.
• 4. Uyiphatha njengokuzivocavoca umzimba.
• 5. Uthembele kakhulu emaqenjini.
• 6.Ukubamba kwakho kubuthakathaka.
• Izwi Lelinye Lokugcina Ngesisindo Somzimba
• Buyekeza kwe-

Ngemuva kweminyaka yenkulumompikiswano, umbuzo wokuthi abesifazane bangakwazi yini ukukwenza ukukhushulwa komzimba usuphelile ngokusemthethweni. Kuyiqiniso: Abesifazane bezinhlobonhlobo nobukhulu obuhlukahlukene bangakwazi futhi yenza-crush donsa-ups njalo. Kodwa kuthiwani uma, naphezu kwemizamo yakho emihle, ungakakwazi ukubethelela eyodwa kuze kube manje? Ochwepheshe ababili bokudonsa balinganisa izinto ezingaba yizikhubekiso-nokuthi bangadlula kanjani kuzona. (Okuhlobene: Ungakwenza Kanjani (Ekugcineni!)

1. Awukakholwa ukuthi ungenza ukudonsa.

NgokukaKaren Smith, umqeqeshi we-kettlebell onguchwepheshe kanye nomqeqeshi we-bodyweight ophethe i-StrongFirst, esinye sezizathu ezinkulu abesifazane abazabalaza ngayo nokudonsa-ups akukona okomzimba; kungokwengqondo. “Sitshelwe isikhathi eside ukuthi ngeke sikwazi ukwenza lokhu,” kuchaza yena. "Ngakho-ke uma nje [abesifazane] belwa, babuyela kuleyo mindset." Uma ulwa nokungazithembi ( * uphakamisa isandla *), zama ukubuka ngeso lengqondo. Ngemuva kwakho konke, kufanele uyibone ukuze uyikholwe ukuze ukufeze, kusho uSmith.

Yenza lokhu: Ngenkathi uhleli phansi, beka isandla esisodwa esifubeni sakho nesinye esiswini sakho ukukusiza ukwazi ukuthi umoya wakho uvelaphi. Vala amehlo akho futhi ugxile ekuphefumuleni ujule nge-diaphragm yakho. Uzokwazi ukuthi uphefumula kahle uma ucindezela isandla esisesiswini sakho. Uma usuphefumula ujule futhi usususe iziphazamiso emqondweni wakho, qala ukubona ngeso lengqondo: Zibone ngeso lengqondo ugxuma uye phezulu kubha yokudonsa, uqinisa umzimba wakho, uzidonsele phezulu nangaphezulu kwebha, futhi uphinde udedele ungene ukuma kwengalo eqondile. Uma ukwazi, sebenzisa imizuzu embalwa ekubukeni nsuku zonke. Ungakwenza ngaphambi kokulala, into yokuqala ekuseni, noma egumbini lesisindo.

2. Awuhambisani.

Ingabe uya kahle ukuze uthole ukudonsa okugcwele, wehluleke ukufika phezulu kubha, udikibale, ume, bese uzama futhi emasontweni ambalwa kamuva? Hhayi-ke, uma ufuna ukuthola ukudonsa kwakho kokuqala ungasizwanga, udinga ukusebenzelana nakho ngokuzijwayeza okungaguquki, kusho uMeghan Callaway, umqeqeshi wamandla eVancouver, BC, kanye nomqambi Wohlelo Lokudonsa Kakhulu. Futhi indlela engcono yokuzijwayeza ukudonsa uma ungakwazi ukwenza eyodwa (okwamanje) ukuqhubeka ngokuhlukahluka kokudonswa okuguquliwe.

Yenza lokhu: Faka ukwahlukahlukana kokudonswa okuguquliwe kube inkambiso yakho ezinsukwini ezintathu ezingalandelani ngesonto. USmith uncoma ukubeka izikhala ngokuhlukahluka ngakho-ke ulungisa okulula kakhulu ngosuku olukhanyayo (isb. Ama-basic hang), olunzima ngokulingene ngosuku olumaphakathi (isb. Ama-concentric hang), nokwehluka okuyinselele ngosuku olunzima (isb. ukudonsa). Ngokusho kukaSmith, ukubeka isikhala sakho phakathi nesonto lonke kuzoqinisekisa ukuthi unika umzimba wakho ithuba lokuthi ululame futhi uvumelane nezimo ukuze ukhule ube namandla. Uma ama-pull-ups kuwumgomo wakho oyinhloko wokuqeqesha, bhekana nokuhluka kwakho kokudonsa ekuqaleni kokujima kwakho uma usanda kuhlanganyela. Qala ngokuhlukahluka okulula kanye nenqubekela phambili uma ungasaphonselwa inselelo.

I-Hang eyisisekelo

Bamba ibha yokudonsa nezintende zezandla zakho zibheke kude nomzimba wakho. Lenga kubha izingalo zakho zelulwe ngokugcwele, amahlombe ehle nezinyawo zisuka ebhentshini noma phansi. Bamba isikhathi eside ngangokunokwenzeka. Gcoba umgogodla wakho, cindezela ama-glutes akho, futhi uguqule izinyawo zakho ukuze ugcine umzimba wakho uqine ngangokunokwenzeka. Bamba imizuzwana emi-5 kuye kwengama-30. Phinda kuze kufike kumasethi ama-5.

I-Concentric Hang

Sebenzisa ibhentshi noma ugxumele ebhaini ukuze usesikhundleni esiphakeme sokudonsela phezulu izingalo zigobile, amahlombe abheke phansi. Bopha umnyombo wakho, cindezela ama-glutes akho futhi uguqule izinyawo zakho ukugcina umzimba wakho uqine ngangokunokwenzeka. Bamba imizuzwana emi-5 ukuya kwengama-30. Phinda kuze kufike kumasethi ama-5. Uma usukwazi ukubamba i-concentric imizuzwana engu-20 ukuya kwangu-30, usulungele ukudonsa kwe-scapular. Uma ungakwazi ukwenza i-concentric hang kusuka kubha yokudonsa, shintsha ngokulenga kumshini we-TRX, weSmith, noma i-barbell engaguquki endaweni yokugcwala.

Ukudonswa Kwe-Scapular

Bamba ibha yokudonsa nezintende zezandla zakho zibheke kude nomzimba wakho. Lenga kubha izingalo zakho zelulwe ngokugcwele nezinyawo zisuka ebhentshini noma phansi. Bopha umnyombo wakho bese ucindezela amahlombe akho ehlombe komunye nomunye. Ngemuva kwalokho, vumela amahlombe akho ukuthi akhululeke ukuze amahlombe akho ehlombe asuke komunye nomunye. Qala ngamasethi angu-1 ukuya kwangu-3 okuphindaphinda okungu-8 kuye kwezingu-10 futhi wakhe amasethi ama-3 wokuphindaphinda okungu-12 kuya ku-15 ngokuma kancane endaweni ephezulu.

I-Eccentric Pull-Up

Sebenzisa ibhentshi noma ugxumele ebhaini ukuze usesikhundleni esiphakeme sokudonswa ngezingalo ezigoqiwe. Yehlisa umzimba wakho ngokunensa ngangokunokwenzeka ngaphansi kokulawula kuze kube yilapho izingalo zakho ziqonde. Hlela amasethi ama-3 we-4 kuye ku-6 reps, usebenzise imizuzwana emi-3 kuye kwemi-5 esigabeni esehlisayo. Lapho usungakwazi ukwenza amasethi ama-3 we-5 kuya ku-6 we-reps fluid, qhubekela phambili ekudonsweni okusizwa ibhendi.

Ukudonswa kwe-Banded

Loop ibhande lokumelana elizungeze ibha yokudonsa bese ungena ku-loop ngonyawo olulodwa, usebenzisa ibhentshi uma kudingeka. Bamba ibha yokudonsa bese ulenga ukuze izingalo nemilenze yakho iqonde. Qala ukunyakaza ngokudweba amahlombe akho ehlombe emgogodleni wakho. Njengoba uzidonsela phezulu kwebha, zama ukungasebenzisi umfutho eqenjini. Ukwenza ukuzivocavoca kube nzima kakhulu, sebenzisa ibhendi elincanyana. Yenza amasethi ama-3 wokuphindaphinda okungu-6 kuye kwayi-10 usebenzisa usizo oluncane ngangokunokwenzeka ngenkathi ugcina ifomu eliphelele kumphindi ngamunye.

3. Usebenzisa izingalo zakho.

Ngokusho kukaCallaway, abesifazane abaningi bazama ukuthembela emandleni ezingalo zabo ukuzidonsela phezulu endaweni yokucima ukoma. Kepha ukuphatha ukudonsa njenge-bweight body curl kungukuhamba okungalungile. Phela, unemisipha emikhulu emhlane wakho nasemahlombe engakwazi ukukhiqiza amandla amaningi nokunyakaza kunemisipha emincane ezingalweni zakho. I-duo eyodwa enamandla i-latissimus dorsi ("lats"), okuyimisipha emibili emise okwefeni evala ingxenye enkulu yomhlane wakho. Eminye imisipha yomzimba engaphezulu eyisihluthulelo ohambweni lwakho lokudonsa imisipha ezungeze amahlombe akho, noma ama-scapulae. Ngokubambisana, ama-lats akho ne-scapula akha iqembu eliqinile. Zisebenzise!

Yenza lokhu: Ngokuzayo lapho uzama ukudonsa, noma ngabe usiziwe noma awusiziwanga, gxila ekuqaliseni ukunyakaza ngamahlombe wehlombe esikhundleni sokudonsa ngezingalo zakho, bese udweba amahlombe akho abheke emgogodleni wakho wehle uye ngasesinqeni esiphambene, kusho uCallaway. Uma unenkinga yokudweba amahlombe akho emuva, faka ama-scapular pull-ups kumkhuba wakho wamasonto onke wokudonsa. (Okuhlobene: Umhlahlandlela Wakho Wokwenza Ukudonswa, i-Master Crow Pose, nokuningi)

4. Uyiphatha njengokuzivocavoca umzimba.

Yebo, ama-lats nama-scapulae ayisihluthulelo sokubethela ukukhipha kwakho kokuqala (bheka ngenhla), kepha akunjalo konke. "Ukuze wenze ukukhipha kwakho okokuqala, umzimba wakho wonke kumele usebenze njengeyunithi ehambisanayo," kusho uCallaway. Lokhu kusho ukuthi udinga ukufunda ukuthi ungahlanganyela kanjani hhayi kuphela ama-lats kanye nama-scapulae abaluleke kakhulu, kodwa futhi nama-glutes, umgogodla, ngisho nemilenze.

Yenza lokhu: Lapho wenza ukudonsa noma iyiphi inguquko eguquliwe, gxila ekubambeni umnyombo wakho, ucindezele ama-glutes akho, futhi uguqule izinyawo zakho ukuze ushise imisipha yakho yomlenze. Igoli? Ukugcina umzimba wakho uqine ngangokunokwenzeka noma nini lapho ulenga kubha.

5. Uthembele kakhulu emaqenjini.

Ungahle ulingeke ukweqa yonke inqubekelaphambili yokudonsela phezulu bese usebenzisa ibhendi lokumelana ukukusiza ukwakha lapho uqala ukudonsa, kepha maningi amathuba okuthi uzobambezela intuthuko yakho kuphela. Ngokusho kukaCallaway, iqembu lokumelana linikeza usizo lapho abantu abaningi beludinga khona okuncane: ezansi kokudonswa. Ngenxa yalokhu, awusoze wazuza amandla okuzidonsela lawo masentimitha ambalwa wokugcina phezulu, okuyilapho abantu abaningi behluleka ngokudonsa. “Iqembu lingalunga uma lenziwa kahle, kodwa ngenxa yokuthi abantu abaningi abakwenzi ngendlela eyiyo, abakaze bathuthuke,” kusho uCallaway.

Yenza lokhu: Usengasebenzisa ibhendi, kodwa qiniseka nje ukuthi ukubethele okunye ukuqhubekela phambili (i-hang-arm hang, i-concentric hang, i-scapular pull-ups, i-eccentric pull-ups) kuqala. Ukusebenza ngokunye ukuqhubekela phambili kuzokwakha amandla ngenkathi kukufundisa ukuthi ungabamba kanjani futhi ulawule ama-lats akho, amahlombe amahlombe, umongo, nama-glutes phakathi nokunyakaza, kukwenze ube mancane amathuba okuthi ujike futhi usebenzise umfutho osuka ebhendini ukuze ufike phezulu. ibha.

6.Ukubamba kwakho kubuthakathaka.

Uma unenkinga yokulenga kubha, uzoba nenkinga yokubethela ukudonsa. Futhi uma wena yenza thola ukudonsa kwakho kokuqala, ukubamba okubuthakathaka kuzophazamisa inqubekelaphambili eyengeziwe, ikakhulukazi uma uzama ukudonsa okunesisindo. "Uma ukubambelela kwakho kusixhumanisi sakho esibuthakathaka, lokho kuzokukhawulela ngokuphelele," kusho uCallaway. Futhi ngenkathi nakanjani uzokwakha amandla okubamba ngokwenza ukuqhubekela phambili kokudonsa okuguquliwe, uCallaway uncoma ukuthi ungeze kokunye ukuzivocavoca okuqondene nokubambelela ukufeza umkhuba wakho wokudonsa. (Nakhu okunye ukuthi kungani kubalulekile ukuba namandla okubamba kahle.)

Yenza lokhu: Yenza izivivinyo eziqondene nokubamba okukodwa noma ezimbili ekugcineni kohlelo lwakho kathathu noma kane ngesonto.

I-Pinch-Grip Carry

Bamba amapuleti amabili amancane esisindo (zama amapuleti angama-5- noma ama-10-pound) bese uwafaka ndawonye ngesandla esisodwa, uwabambe phansi eceleni kwakho. Isithupha sakho kufanele sicabaleke ngokuphelele uma sibhekene namapuleti asohlangothini olusondele kakhulu emzimbeni wakho neminwe yakho isicaba ngokuphelele ohlangothini oluhlukile. Hamba amamitha angama-25 kuye kwangama-50 ngenkathi ucindezela amapuleti phansi eceleni kwakho. Shintsha izinhlangothi. Phinda ingqikithi yamasethi ama-3 ngohlangothi ngalunye.

Ithawula Hang

Bamba ibha yokudonsa izintende zakho zibheke kude nomzimba wakho. Hang kusuka kubha ngezandla zakho zeluliwe ngokuphelele, amahlombe phansi nezinyawo usuke ebhentshini noma phansi. Bamba amasekhondi ayi-10 kuye kwangama-30. Phinda inani lamaqoqo ama-3.

Ingalo eyodwa ye-Kettlebell Bottoms-Up Hold

Bamba i-kettlebell ngesibambo ukuze phansi kwensimbi kubhekane nosilingi. Goba ingalo yakho ngama-degree angama-90 ukuze i-kettlebell iphambi komzimba wakho. Uma kudingeka, sebenzisa isandla sakho samahhala ukusiza ukuzinzisa i-kettlebell. Bamba imizuzwana eyi-10 ukuya kwengama-30 bese uphinda isamba samasethi ama-3. UCallaway uncoma ukuqala nge-kettlebell engu-10 kuya ku-25 wamakhilogremu.

I-Dumbbell Carry

Bamba i-dumbbell esindayo esandleni ngasinye phansi emaceleni akho. Ngaphandle kokuvumela isifuba sakho sincike kunoma yiluphi uhlangothi, hamba amamitha angama-25 kuye kwangama-50. Phinda inani lamaqoqo ama-3.

I-Fat Gripz Curl

Engeza i-Fat Gripz (isiqeshana esinamathiselwe esinamathiselwe esinamathiselwe kwi-imeyili esinyusa ububanzi banoma iyiphi ibha noma isisindo samahhala) ku-dumbbell futhi wenze i-biceps curl evamile. Hlela amasethi ama-3 we-8 kuye ku-15 reps ngengalo. U-Callaway uncoma ukuqala nge-dumbbell engu-10- kuya ku-25-pound. Ungasebenzisa futhi iFat Gripz ukuthola okunye ukuzivocavoca noma kunini lapho ufuna ukubamba khona.

Izwi Lelinye Lokugcina Ngesisindo Somzimba

Uma uphethe amafutha omzimba amaningi, ungakuthola kunzima ukufeza ukudonsa okungasiziwe kunomlingani wakho onamandla. Ngemuva kwakho konke, uma unamafutha omzimba amaningi, isisindo esengeziwe okufanele usidonse phezu kwebha, kusho uSmith. Sekushiwo lokho, konke kuncike kumuntu. Isibonelo, owesifazane angaba nesisindo samakhilogremu ayi-100 kepha aqhubeke nokulwa nokudonswa ngoba nje engawakhile amandla akhe omzimba ongaphezulu noma afunde inqubo efanele. Khonamanjalo, owesifazane onesisindo esicishe sibe kabili esiphindwe kabili angaba nesikhathi esilula sokufika phezulu kwebha uma enamandla amakhulu nezindlela zomzimba ongaphezulu. Ukuziphatha kwendaba? Ungavumeli inombolo esikalini ikuvimbele ekuqeqesheleni ukudonsa. "Ukuzivocavoca kakhulu kwezobuchwepheshe, futhi inqubo ivamise ukuqamba yonke into," kusho uCallaway.

Buyekeza kwe-