Kungani Sithanda Ukuthi UMichael Phelps Wathatha Ikilasi Le-Barre

-Delile

• Buyekeza kwe-

I-Olympian ehlotshiswe kakhulu emlandweni ithathe ikilasi elingenalutho izolo. Yebo. Kulungile. UMichael Phelps wajoyina ingoduso yakhe uNicole Johnson ngenxa yobuhle obuthuthumela kane eBarre3 e-Arizona. UJohnson uphawule kumagama-ncazo akhe ukuthi ukujabulele ukubuka uPhelps edlula ekilasini-futhi njengoba noma yimuphi umuntu oqala ngqa azi, uma ungakaze ukwenze ngaphambi kokuba kwenzeke. uyahlanya kanzima, kungakhathaliseki ukuthi ufanelekile kangakanani. Kepha naphezu kwanoma ikuphi ukuklabalasa kwemisipha akubekezelela ekilasini, uPhelps wayebukeka ejabule impela.

IBarre yaziwa ngokunyakaza kwayo okuncane okuyisometric nokuphindaphindwayo. Kumuntu ojwayele ukwenza umsebenzi oshukumisayo njengokubhukuda noma ukugijima, kuwushintsho nakanjani. Ngenkathi abantu abaningi basebenzisa amakilasi e-barre ukuze bahlale besesimweni, kusenze sazibuza: Ngabe amakilasi angama-barre angumphelelisi omuhle wokuzivocavoca umzimba? Sixoxe noShalisa Pouw, Umqeqeshi Omkhulu Wothisha Ofundisayo ePure Barre ukuthola. (Bheka futhi: Ukuzivocavoca Okungcono Kakhulu Nokubi Kakhulu.)

UPouw uphawula ukuthi ibhare iyesabeka kubadlali banoma yiluphi uhlobo ngenxa yezizathu eziningana. Okokuqala, ukufinyela kwe-isometric kanye ne-isotonic okuvezwe ekusebenzeni okungenalutho "kuye kwaboniswa ukuthi kusebenza izintambo zakho ze-muscle ezihamba kancane, futhi lezo zintambo ezihamba kancane zisiza ukukhulisa amandla nokuthuthukisa ukukhuthazela, okuwukuqeqeshwa okuhle kakhulu kunoma yimuphi umsubathi." Uphinde athi "ngenkathi imidlalo eminingi nokuzivocavoca kuhlose amaqembu emisipha emikhulu, amakilasi we-barre asiza ukukhomba amanye amaqembu emisipha avame ukulala, esiza ukuqinisa ukwakheka komzimba wakho. Abagijimi, benza okuphindaphindayo ukunyakaza okusebenza ama-quads abo nemisipha yabo. Ngokufaka emakilasini e-barre ukuqinisa izinkalo zabo, isihlalo sangaphandle, namathanga angaphakathi, bayakwazi ukudubula kusuka emisipheni eminingi njengoba begijima, kusiza ukukhuphula ijubane nebanga labo. "

Amakilasi e-Barre aphinde agcizelele ukwelula ngokushesha ngemva kwesethi ngayinye yokuzivocavoca, ongeke ukuthole kwamanye amakilasi okuzivocavoca. "Ukuvumelana nezimo kubalulekile kunoma yimuphi umsubathi," kusho uPouw, "njengoba kusiza ukuthuthukisa ukunyakaza okuhlukahlukene futhi kuvimbele ingozi yokulimala. Kubadlali abaningi abanohlonze, amakilasi e-barre abavumela ukuba banqamule ngendlela ebasiza ukuba bakhe amandla. kanye nokuvumelana nezimo ngasikhathi sinye. " Futhi uma uke waya ekilasini, uyazi ukuthi awukwazi ukukhohlwa umnyombo. “Amakilasi e-Barre agcwele umsebenzi obalulekile, osiza abasubathi ukuthi bazinze, balinganisele, namandla ewonke,” usho kanje.

Nakuba u-Pouw encoma ukuthatha ikilasi elingenalutho ukuze uthole ulwazi olugcwele futhi uqinisekise ifomu elifanele, nazi izincomo zakhe zokuqedela ukuqeqeshwa kwakho uwedwa ekhaya:

1. Amakhulu

Qala ngokulala ngomhlane futhi welule imilenze yakho uye ku-angle engu-45 degree ngomhlane wakho ophansi ucindezelwe phansi. Gcoba isilevu sakho esifubeni sakho bese ufinyelela izingalo zakho emaceleni izintende zakho zibheke phansi. Qala ukumpompa izingalo zakho phezulu naphansi (njengokungathi ushaya amanzi) bese uqala umoya wakho. Donsela amaphampu ama-4 bese ukhipha amaphampu ama-4, ubheke phansi ukuze uzame ukugcina inkaba yakho idonswa. Phinda uphefumule kancane ngo-10.

2. I-Sight-Arm Plank Position

Woza epulangwe eliphakeme uthathe izandla zakho zibanzi kancane kunamahlombe akho. Donsela i-abs yakho ukuze uthambise umhlane wakho futhi unciphise izindololwane zakho. Thatha izinzwane zakho zangakwesokudla bese udonsa idolo lakho emzimbeni wakho ubheke ehlombe lakho lesokunxele bese ulifinyelela ngasehlombe lakho langakwesokudla. Okunye ukudonsa idolo ukusuka ehlombe uye ehlombe izikhathi ezingu-10. Bese uphinda ngedolo langakwesokunxele. Phinda amasethi ama-3 emlenzeni ngamunye.

3. Isandiso seTriceps

Ukuze wenze lokhu kuvivinya umzimba (okulungele ababhukudi) yima uhlukanise izinyawo zakho zibe ngobubanzi be-hip futhi uhambisane. Faka ingcosana yomzimba ongaphezulu phambili uye ku-engela engu-45 degree, ugcine umqolo wakho emuva. Goba izindololwane zakho ezinhlangothini zakho bese welula izingalo zombili ziye endaweni yazo ephakeme. Qala ngokuphakamisa izingalo okungu-15 kuye kwangama-20 bese udlulela kokungu-15 kuya kokungu-20 kokumpintshana okuncane ukuya emgqeni ophakathi. Sebenzela izingalo zakho eziqonde kakhulu, eziphakeme kakhulu. Phinda amasethi ama-3.

4. Amathanga Angaphakathi Nezihlalo Zangaphandle

Qala ngokubamba ngemuva kwesihlalo ukuze uthole ukusekelwa. Hambisa izinyawo zakho zibanzi kunezinqe zakho bese uphendulela izinzwane zakho kancane. Khuphuka phezulu ngamathiphu akho bese ugoba amadolo akho ukuze ucwilise isihlalo sakho siye kufinyelela ezingeni lamadolo, ugcine amahlombe akho egxunyekwe ezinqulwini namadolo phezu kwamaqakala akho. Qala ngokucindezela amadolo akho emuva izikhathi eziyi-10 kuye kwezingu-15. Bese ubamba umshini bese ufaka okhalweni lwakho ngaphansi, ucindezele ama-glutes akho amahlandla ayishumi kuye kwali-15. Phinda uchungechunge amahlandla ama-3, ngaphandle kokuphuma endaweni phakathi kwamasethi, bese usebenzela lelo phuzu lokunyakazisa. Lo msebenzi muhle kubagijimi.

5. Ukuma Umsebenzi Wesihlalo Sangaphandle

Bambelela ngemuva kwesihlalo ukuze uthole ukwesekwa. Thatha izithende zakho ndawonye nezinzwani zihlukaniswe. Nweba umlenze wakho wesokudla uqonde emuva kwesokudla bese ugoba unyawo lwakho izinzwane zakho zivele kancane. Nciphisa idolo lakho elimile bese ufaka izinqulu zakho ngaphansi ukuze ubambe isihlalo sakho sangaphandle ngenkathi ugcina umzimba wakho ongaphezulu uphakanyisiwe. Qala ngokulandela imibuthano yosayizi we-dime ngesithende sakho amahlandla ama-20, bese uhlehlisa imibuthano yakho ukuthola ama-reps angama-20. Bamba umlenze phezulu bese ucindezela isihlalo sakho sangaphandle ukuze uphakamise umlenze izikhathi ezingu-20. Khomba uzwane lwakho lwesokudla bese uphinda imibuthano yakho futhi uphakamise ngaphandle kokuwisa umlenze. Phinda uchungechunge olugcwele ohlangothini lwesobunxele.

Buyekeza kwe-