Kuyini Ukuqeqeshwa Okuhlangene futhi Kungani Kubalulekile?

-Delile

• Kuyini Ukuqeqeshwa Ngamazwe Ngamazwe?
• Kungani Ukuqeqeshwa Okuhlangene Kusemqoka Kangaka?
• Hlola Ukungalingani Kwakho Kwemisipha
• Ungakuhlanganisa Kanjani Ukuqeqeshwa Okuhlangene Kuhlelo Lwakho Lokuzivocavoca
• Buyekeza kwe-

Ngabe isitayela se-doggy esinemilenze eyodwa, ukuhlukaniswa kwama-squats aseBulgaria, nokuphonsa i-frisbee kufana ngani? Bonke ngokobuchwepheshe bafaneleka njengokuqeqeshwa okuhlangene—isitayela sokuzivocavoca esingaphansi, esizuzisa kakhulu esibandakanya ukusebenza ohlangothini olulodwa lomzimba wakho ngesikhathi (ungangihlanganisi nami, indawo yocansi ibalulekile!).

"Ukuqeqeshwa okubumbene kungenye yezitayela zokuziba ezinganakwa kakhulu ezikhona, kodwa kubaluleke kakhulu," kusho u-Alena Luciani, M.S., C.S.C.S., umqeqeshi oqinisekisiwe wamandla nokulungisa isimo kanye nomsunguli weTraining2xl. "Yebo, ingakha umzimba ohambisanayo, kepha futhi ingasiza ekuvimbeleni ukulimala, ikunikeze amandla athe xaxa owadingayo ukuze udabule ethafeni, futhi ithuthukise ukuzinza namandla maphakathi nesigaba." Hhayi shabby kakhulu.

Kepha, kuyini ngempela ukuqeqeshwa okuhlangene futhi kungani kusebenza kahle kangaka? Lapha, uLuciani kanye nabanye ochwepheshe bamandla babelana nge-411 ekuqeqesheni okuhlangene—okuhlanganisa nendlela yokuyengeza ohlelweni lwakho lokujima.

Kuyini Ukuqeqeshwa Ngamazwe Ngamazwe?

Uma uthathe isiLatin esikoleni esiphakeme — noma wazi ukuthi iyini i-unicycle — kungenzeka ukuthi uyaqonda ukuthi igama elithi "uni" lisho okukodwa, ngakho-ke ungabona ukuthi ukuqeqeshwa okukodwa kuhlanganisa ukusebenzisa eyodwa okuthile.

"Kunoma ikuphi ukuqeqeshwa okubandakanya ukuhlukanisa nokusebenzisa imisipha ohlangothini olulodwa lomzimba ngasikhathi sinye - kunokuphikisana nokusabalalisa ukuzivocavoca umzimba ngokulinganayo phakathi kwezinhlangothi zombili njengoba wenza ngokuqeqeshwa kwendabuko, okubili," kuchaza uLuciani.

Isibonelo, i-squat squat (ebizwa nangokuthi i-squat single-squat squat) ifaka phakathi ukugcina umlenze owodwa uphakanyiswe emoyeni, bese ugoqa uze ufike phansi usebenzisa amandla omlenze owodwa, omile. Lokho isinyathelo esisodwa. Ngakolunye uhlangothi, i-basic air squat noma i-barbell back squat yizinyathelo ezimbili ezisebenza nhlangothi zombili ngesikhathi esisodwa.

Kungani Ukuqeqeshwa Okuhlangene Kusemqoka Kangaka?

Phakamisa isandla sakho uma unohlangothi olubusayo lomzimba wakho. Ukhohlisiwe! Wonke umuntu unecala lomzimba elibusayo (eliqine kakhulu) nelingabusi (elinamandla amancane) —noma iyiphi ingalo oyiphakamisile cishe inguhlangothi lwakho oluphezulu.

"Sonke sinamandla ngokwemvelo ohlangothini lomzimba wethu kunolunye," kuchaza uLuciani. Isibonelo, "uma ubhala ngesandla sakho sokunene, ingalo yakho yesobunxele ibuthakathaka futhi uma uhlala unyuka isinyathelo sokuqala phezulu ngomlenze wesokudla, umlenze wakho wesobunxele ubuthakathaka."

Lokhu kungalingani kwamandla kuvame ukugqama kakhulu kubasubathi, kusho uLuciani. Isibonelo, uma ungumgijimi, umlenze oshesha kuwo unamandla kunomunye. Ngenkathi, uma ungumphangi noma umdlali wethenisi, ingalo oyisebenzisayo ukuphonsa noma ukukhonza izothuthukiswa ngokwengeziwe ngemisipha.

Yebo, kuyenzeka ngokwemvelo, kodwa inkinga i-asymmetry yemisipha ayilungile. "Kwesokudla kuya kwesobunxele, ohlangothini kuya ohlangothini, ukungalingani emzimbeni kuzokwenzeka, kodwa ufuna izicubu zomzimba ohlangothini ngalunye lomzimba wakho ziqine ngokulinganayo futhi zihambe," kusho u-Erwin Seguia, DPT, CSCS, ibhodi eqinisekisiwe. uchwepheshe kwezokwelapha ngokomzimba wezemidlalo nomsunguli womdlalo ofanelekile.

Futhi uma kungenjalo? Hhayi-ke, kungenzeka izinto ezimbili. Okokuqala, uhlangothi oluqinile lungakwazi ukukhokhela olunye, lukhulise igebe lamandla phakathi kwezinhlangothi zombili. Ngokuvamile, phakathi nokunyakaza kwamazwe amabili njengokucindezela kwebhentshi, ukusunduza, i-deadlift, noma i-barbell back squat, uhlangothi olunamandla luzokwenza kancane amaphesenti angaphezu kwamashumi amahlanu omsebenzi, kuchaza u-Allen Conrad, B.S., D.C., C.S.C.S. Uma uke wagwaza kanzima futhi waba buhlungu kakhulu ngakolunye uhlangothi uma kuqhathaniswa nolunye, lokho kungenxa yokuthi lolo hlangothi cishe lwenze umsebenzi omningi. Ngokuyinhloko, uhlangothi olubusayo luthathe ukuxega. Lokhu kungavimbela uhlangothi olubuthakathaka ekubambeni, amandla ahlakaniphile.

Ithuba lesibili ukuthi esikhundleni sohlangothi olunamandla ngokweqile, kuqashwa imisipha ehlukene ohlangothini olubuthakathaka (lokho akufanele qashwa) ukusiza ukuqedela ukunyakaza. Masisebenzise umshini osindayo webhentshi ngokwesibonelo: Kusebenza ngokuyinhloko isifuba kanye ne-triceps, ngamahlombe nangemuva kusebenza njengezicubu zesibili. Uma phakathi nokuphela kokunyakaza, uhlangothi olulodwa lusalela emuva — noma ngabe luyi-intshi noma amabili nje — umzimba wakho ungathola amanye amahlombe noma umhlane wakho (futhi mhlawumbe ne-yikes, iqolo lakho eliphansi) ukuqedela ukuphinda. (Okuhlobene: Ingabe kuhlale kulungile ukuba nobuhlungu obuphansi emuva ngemva kokuzivocavoca?)

Ngeshwa, imiphumela engaba khona yokungalingani mikhulu. "Imisipha yohlangothi oluqinile ingaba isisulu sokulimala ngokweqile," kusho uLuciani. "Futhi amalunga nemisipha ohlangothini olubuthakathaka lomzimba kuba sengozini yokulimala."

Kukhona enye inzuzo ebalulekile yokuqeqeshwa okuhlangene: Amandla ayisisekelo athuthukisiwe. Ukuze uhlale uzinzile ngenkathi wenza lokhu kunyakaza kwemilenze eyodwa, umboko wakho kufanele ushayeke ngokweqile,” kusho uLuciani. "Noma nini uma ulayisha uhlangothi olulodwa lomzimba, luzosebenza futhi luqinise umnyombo." (Umnyombo oqinile unenani lezinzuzo ezingasile — ngaphesheya nje komugqa ophakathi odabukile.)

Hlola Ukungalingani Kwakho Kwemisipha

Ukugcizelela, cishe wonke umuntu unezinga elithile lokungalingani kwemisipha ngenxa yezemidlalo noma impilo nje. (#Ngiyaxolisa. Siyizithunywa nje!). Uma ukhathazeke ngempela ngokungalingani, ungahlala uthintana nomqeqeshi noma umelaphi womzimba ukuze uhlolwe. Uma kungenjalo, nansi indlela ewumcabango yokunquma ukuthi awulingani futhi ufunde ukuthi ungazuza kangakanani ekuqeqeshweni okukodwa.

Ake sithi ungacindezela ebhentshini 100 lbs. Ungase ucabange ukuthi kufanelengokomqondo ukwazi ukucindezela uhhafu waleso sisindo ngengalo yakho yangakwesokudla nangakwesobunxele, kepha akuvamile ukusebenza ngaleyo ndlela, kusho uGrayson Wickham, DPT, C.S.C.S., owelapha ngokomzimba futhi ongumsunguli weMovement Vault, inkampani yokuhamba nokunyakaza. "Kudinga okuningi emisipha yakho eqinile ukuze uhambise isisindo ohlangothini olulodwafuthi kudinga ukusebenzelana okwengeziwe ngengalo eyodwa ngesikhathi, ngokuphambene nezimbili," kusho u-Wickham. "Abantu abaningi bangakhuphuka basondele kumaphesenti angu-30 lapho benza inguqulo yomlenze owodwa wokuzivivinya uma iqhathaniswa nenguqulo yemilenze emibili."

Ngakho, kanjaniyenza uvivinya ukungalingani kwemisipha yakho? Hlola uhlangothi ngalunye ngokwehlukana. Zama uhlobo lwenhlangano eyodwa, ukunyuka ngesisindo, kancane kakhulu ukubona ukuthi yiluphi uhlangothi olunamandla, kusho uWickham.

Zama lokhu kuhlola nge-single-leg deadlift, njengesibonelo:

• Qala nge-barbell engenalutho noma i-dumbbell elula futhi wenze ama-reps amathathu ngokulandelana, ohlangothini ngalunye.
• Uma bonke abaphenduli ezinhlangothini zombili benziwa ngendlela enhle, khuphuka ngesisindo, kusho uWickham.
• Bese, uphinda. Qhubeka wengeza isisindo kuze kube yilapho uhlangothi olulodwa lungakwazi ukuba nzima ngendlela yomsindo.

Ngokunokwenzeka, uzokwazi ukusebenzisa isisindo esindayo ngakolunye uhlangothi kunolunye. "Uma usenayo igesi ethangini ohlangothini olulodwa futhi ucabanga ukuthi ungakwazi ukuphakamisa isisindo esindayo... ungakwenzi," kusho uWickham. Esikhundleni salokho, lapho nje ifomu lakho liqala ukonakala, yima uqaphele ukuthi mangaki amakhilogremu okwazile ukukhuphula nokuthi yiluphi uhlangothi oluzizwe luqine kakhulu. Ungamangali uma lesi sisindo siphansi kunalokho obukulindele. "Ukuphakamisa umlenze owodwa kuyinselele kakhulu kunezindawo ezifile lapho izinyawo zakho zombili ziphansi ngenxa yebhalansi edingekayo," usho kanje. Kungashiwo okufanayo ngokuzivocavoca okuningi okukodwa okufana nezibhamu zezibhamu, imiphunga, nezinyathelo, phakathi kokunye.

Umgomo lapha awukona ukwenza i-PR, kepha ukubona ukuthi amandla ohlangothini ngalunye lomzimba wakho ayalingana yini. Uma ungaphakamisi njalo, ungavivinya nohlangothi ngalunye lomzimba wakho ngokuhamba komzimba emzimbeni, ugcine amathebhu wokuthi zingaki izimpendulo ongazenza ohlangothini ngalunye. (Lokho kuzovivinya ngokukhethekile ukukhuthazela kwakho kwemisipha kuqhathaniswa namandla emisipha.) Khumbula: inhloso yalolu vivinyo ukuthi ungazuza kanjani ngokwenza ukunyakaza okuhlangene - awufuni ukulimala kule nqubo.

Ungakuhlanganisa Kanjani Ukuqeqeshwa Okuhlangene Kuhlelo Lwakho Lokuzivocavoca

Izindaba ezinhle: Akuyona isayensi ye-rocket. Noma ikuphi ukunyakaza okubandakanya ukuhambisa uhlangothi olulodwa lomzimba wakho ngesikhathi esisodwa kungukuzivocavoca okuhlangene futhi, lapho kwenziwa ngendlela enhle, kungasiza ukulungisa lokhu kungalingani.

Ukuzivocavoca Unilateral Upper-Body: USeguia uncoma umshini wokucindezela ohlangothini olulodwa, umshini wokucindezela isifuba esisodwa, umugqa wengalo eyodwa, umshini wokucindezela phansi we-kettlebell, nokuhamba ngengalo eyodwa.

Ukuzivocavoca Ngahlangothi Oluphansi Lomzimba: Ngaphezu kwama-squats omlenze owodwa kanye no-deadlift, uthi, "Noma yiliphi i-lunge liyindlela enhle." Zama ukuzama ngamaphaphu okuhamba, amaphaphu ahlehlayo, amaphaphu ahlehlayo ngaphambili, amaphaphu aphakeme angemuva (abizwa nangokuthi ama-split squats), namaphaphu agoqekile. U-Luciani uyanezela ukuthi izinyathelo zokulinganisa umlenze owodwa, izinyathelo zokulinganisa umlenze owodwa, kanye namabhuloho e-glute yomlenze owodwa ayasebenza.

Ukuzivivinya Komzimba Ogcwele Unilateral: Zama ama-get-ups aseTurkey, ama-windmill, nama-rack angaphambili ahamba ngengalo eyodwa. “Angikwazi ukuzincoma ngokwanele, ngoba zintela futhi ziqinisa umzimba wonke, ohlangothini olulodwa ngesikhathi,” kusho uSeguia. (Bona okwengeziwe: I-7 Dumbbell Strength Training Moves Elungisa Ukungalingani Kwemisipha Yakho).

Uma uqala ngokuqeqeshwa okuhlangene, hlala ngaphakathi kwebanga le-5-12 rep futhi uvumele uhlangothi lwakho olubuthaka lunqume isisindo osisebenzisayo, usho kanjalo. "Inhloso lapha ukusiza ohlangothini olubuthakathaka lufinyelele ohlangothini oluqinile, hhayi ukwenza iqembu eliqine kakhulu liqine." Kuphawuliwe.

Amathiphu amabili ngaphezulu: Qala ngohlangothi lwakho olungabusi. "Layisha uhlangothi lwakho olungaqinile kuqala ukuze ukwazi ukubhekana nohlangothi olubuthakathaka lapho umzimba wakho usumusha," kusho uLuciani. Futhi gcina inani lama-reps ngokufanayo ohlangothini ngalunye, uthi. (Bheka isigaba esingenhla ukuze uthole isikhumbuzi sokuthi kungani).

NgokweKanjani ukusebenzisa lokhu kuhamba kunqubo yakho? Ayikwenzingempelayy udaba, ngokusho kukaLuciani. "Ngiqinisile, ukuqeqeshwa okuhlangene kungathatha indawo yakho konke ukuqeqeshwa kwamazwe womabili ngoba kuzokukwenza ube ngcono nakakhulu kulezo zinhlangano zombili," esho. Ngakho-ke, "ayikho ngempela indlela elungile noma engalungile yokuhlanganisa ukuqeqeshwa okukodwa emsebenzini wakho, ikakhulukazi uma okwamanje ungakwenzi nhlobo," usho kanje. Iphuzu elihle.

Uma udinga isiqondiso esithile, cabanga ukushintsha ukunyakaza okuthathu okungenhla kube yisekethe izinsuku ezimbili ngesonto. (Okuhlobene: Ungawakha Kanjani Ukusebenza Kwesekethe Ephelele)

Buyekeza kwe-