Incazelo: Ukuzivocavoca umzimba ekuqeqesheni isisindo yizivivinyo ezibandakanya kuphela okuhlanganisiwe kanye nenani elilinganiselwe lamaqembu omzimba . Lokhu kuqhathaniswa nama- compound exercises enza amalunga amabili noma ngaphezulu nemisipha eminingi.
Izibonelo: I- biceps curl yindlela yokuzihlukanisa eyenza ukuhlanganiswa kwehlangothini futhi ihlose imisipha yangaphambili yezingalo. Ngokuvamile, ama-curls, aphakamisa, ama-fly and izandiso yiziqu zokuzihlukanisa.
Kungani Abantu Benza Ukuzivocavoca?
Ukuzivocavoca umzimba kukuvumela ukuba ugxile endaweni eyodwa kuphela. Ungasebenzisa inqubo efanele futhi ulayishe imisipha ngesilinganiso esilingana nesisindo futhi usebenzise kabusha ukuze usebenze ukukhathala.
Ukusebenzisa i-gym usebenzisa imishini yesisindo sokuhweba kubangelwa ukwenza ukuzivocavoca umzimba. Kuyinto evamile ukuba i-gym ibe nomshini wokusebenzisa imishini yokuzivocavoca, ngayinye isetshenziselwa ukuzivivinya ukuzihlukanisa kweqembu elithile lomzimba. Ukuphakama kwesihlalo nezinye izilungiselelo ezilungiswayo kufanele kuqashelwe ngakho-ke umsebenzi owenziwe ngendlela efanele futhi uhlose umsila ohlosiwe. I-gym-goer ingenza iseshini yokuqeqeshwa wesifunda isuka emshinini kuya emshinini, yenza isenzo sokuzihlukanisa esisodwa ngemuva kwesinye. Imishini eminingi yokuzivocavoca esetshenziselwa ekhaya noma kumaqembu ezempilo angase futhi enze umzimba wokuzihlukanisa.
Abakhiqizi bezimoto eziphakeme bangasebenzisa izivivinyo zokuzihlukanisa ukuze bahlose imisipha engasebenzi kahle ngokwenza umsebenzi wabo ojwayelekile.
Umuntu oye wahlakulela ukungalingani kwemisipha ngokudlulela ngokweqile iqembu elilodwa lemisipha lingasebenzisa izivivinyo zokuzihlukanisa ukwakha iqembu lezinsizwa eziphikisanayo.
Ukwelashwa Kwemvelo: Ukuzivocavoca umzimba ngokuvamile kuvunyelwe ukwelashwa ngokomzimba nokuvuselelwa. Udokotela uthola ukuthi yimiphi imisipha edinga ukuqiniswa emva kokulimala, ngaphambi nangemva kokuhlinzwa okuhlangene, noma ukuvuselelwa ngemuva kokumiswa.
Ukuzivocavoca kokuzivocavoca
Impendulo yokwenza umsebenzi wokuzihlukanisa wukuthi udinga ukuqinisekisa ukuthi usebenza umsizi ophikisanayo ngomzimba ngamunye ohlosiwe. Uma kungenjalo, ukungalingani kungathuthuka njengoba iqembu elilodwa lesisiphako lithuthukile kahle ngenkathi okuphambene nakho kungahambisani namandla ayo futhi kugcine ukuhambisana nomzimba nokuhamba. Umuntu othanda ukwenza ama-bicep curls futhi asebenzi i-triceps angase azithole ehlelekile.
Empeleni, akukho muscle ohamba ngokuphelele ngokuphelele ohlelweni. Imisipha ye-Synergistic izophinde ibole usizo, ukuqinisa noma ukungathathi hlangothi ukuhamba komzimba noma ukujoyina. Lokhu kuyiqiniso ikakhulukazi uma umzimba ungasebenzisi ifomu eliphelele noma awusethi umshini wokuzivocavoca kuzilungiselelo zabo ngabanye.
Uma ukuzivocavoca okuzimele kwenziwa ngezinga eliphezulu kakhulu noma okuphindaphindiwe kakhulu, kungabangela ubuhlungu noma ukulimala.
Ukuzivocavoca okuvamile
- I-Chest Fly: Yenziwe ngomshini wokuzivocavoca noma ama-dumbbells. Usebenza imisipha yesifuba.
- Side Dumbbell Ukuphakama: Isebenza deltoids (imisipha yehlombe)
- I-Curl yesiqalo: Iqondisa izibikezelo.
- I-Flat Bench Press: Isebenza isifuba - i-pectoralis enkulu.
- Ama-Curls e-Bicep: Asebenza ama-biceps.Ukusebenza ngezintambo, izintambo noma imishini yokuzivocavoca.
- Cindezela phansi: Umshini wekhamera. Isebenza i-triceps.
- Zuza Izandiso: Isebenza ama-triceps.
- Yenza i-Kickback: Isebenza i-triceps
- I-Quadriceps Leg Extensions: Ngokujwayelekile eyenziwa ngomshini. Isebenza ama-quadriceps.
- Ama-Curst Leg Legs: Ajwayele ukwenza ngomshini ohleliwe. Isebenza ama-hamstrings.
- Inkomo iphakamisa: Isebenza gastrocnemius kanye nemisipha yamathambo yethole.
- Isandiso Emuva: Isebenza imisipha ephansi emuva.
Okunye: Ukuzivocavoca kwe-Compound and Isolation : Indlela yokusebenzisa umzimba we-compound nokuzihlukanisa ohlelweni lokuzivocavoca olulinganiselayo.