Ingabe ukuqeqesha amaqembu amaningi omzimba ngesikhathi esisodwa indlela engcono yokwakha amandla?
Izinhlelo zokuzikhandla zanamuhla zijwayele ukugxila ekuziphatheni okusebenzayo, okubhekisela ekuvivinya umzimba okufanisa imisebenzi yangempela yokuphila futhi isebenzisa ukunyakaza okuhlukahlukene ngokuhamba okuningi. Ezinhliziyweni zalezi zinqubo kukhona izinhlobo ezihlukahlukene zokuzivocavoca ezibizwa ngokuthi "ama-compound" umzimba.
Kuyini Ukuzivocavoca Kwama-Compound?
Izivivinyo ezakhiwe yizinhlanganisela eziningi ezihlanganyelwe ezisebenza imisipha eminingi noma amaqembu omzimba ngesikhathi esisodwa.
Isibonelo esihle sokuzivocavoca komzimba yi- squat yokuzivocavoca , okubandakanya imisipha eminingi emzimbeni ophansi nangaphakathi, kuhlanganise ne-quadriceps, ama-hamstrings, amathole, i-glutes, ephansi nangemuva.
Kuyini Ukuvivinya Isolation?
Ukuzivocavoca umzimba kuyahlukahluka emisebenzini yezinhlanganisela ngokuthi basebenzela isisodwa esisodwa noma isixuku esisodwa kanye nokuhlanganiswa okulodwa kuphela ngesikhathi. Izibonelo zokuzihlukanisa zihlanganisa i-biceps curl noma isandiso se-quadriceps . Lezi zivivinyo zivame ukuqhutshwa ngemishini yokunciphisa yezentengiso ezitholakala kumaqembu ezempilo. Umqondo uwukuhlukanisa iqembu elilodwa lemisipha bese uhamba ukusuka komunye umshini kuya kwesinye uze uze "usebenze" umzimba wakho wonke. Ukuzivocavoca umzimba kuvame ukusetshenziswa emitholampilo yokwelapha ngokomzimba kanye nezikhungo zokuhlaziya ukuze kulungiswe ubuthakathaka obuthakathaka noma ukungalingani okuvame ukwenzeka ngemuva kokulimala, ukugula, ukuhlinzwa noma izifo ezithile.
Yiziphi Izinzuzo Zokuzivocavoca Kwamadijithali?
Kubantu abadlali abanempilo abazama ukuthola okuningi ohlelweni lokuqeqesha, izivivinyo eziyinkimbinkimbi ngokuvamile zikhethwa futhi zinconywa ngoba zihumusha ezinhlotsheni eziningi zamaphethini we-movemnet evamile.
Kunezizathu eziningi zokusebenzisa izakhi zomzimba ngesikhathi sokuzivocavoca kwakho, okufaka okulandelayo:
Ukuvivinya umzimba:
- ngokuvamile ushisa amakholori amaningi ngesikhathi sokuzivocavoca.
- simulates umzimba real-world kanye nemisebenzi.
- ikuvumela ukuba ufunde ngokugcwele umzimba.
- ithuthukisa ukuxhumana, isikhathi sokuphendula kanye nokulinganisela.
- ithuthukisa ukuzinza okuhlanganyelwe futhi kuthuthukisa ibhalansi ye-muscle ngaphesheya kokuhlanganyela.
- kunciphisa ingozi yokulimala ngesikhathi semidlalo.
- igcina izinga lakho lenhliziyo futhi linikeza izinzuzo zenhliziyo.
- ikuvumela ukuba usebenzise isikhathi esiningi ngokukhathala okuncane komzimba.
- ikuvumela ukuba uphakamise imithwalo enzima kakhulu futhi wakhe amandla engeziwe.
I-Most Common Compound Exercises
- Phrinta Kuze Kuphelele Cindezela
- I-Squat
- Lunge
- Lunge nge-Twist
- I-One-Leg Squat-and-Reach
- I-Deadlift
- Press Press
- Donsela phansi
- Donsa Ups
- Ukujima
- I-Press Chest
- Ama-Dips
- I-Rump Rope
Yiziphi Izinzuzo Zokuzivocavoca Ukuzivocavoca?
Ukuzivocavoca umzimba kuvame ukuphakanyiswa ukulungisa ukungalingani kwamandla emzimbeni noma ubuthakathaka okuvame ukwenzeka ngemuva kokulimala. Ukuhlukanisa imisipha ethile ngezinye izikhathi kuyadingeka ukuze kusebenze futhi kwandise amandla ayo. Ngokuvamile, ngemva kokulimala, imisipha iba buthakathaka futhi ezinye izihluthulelo zibuyisela lokho buthakathaka. Uma ungalokothi uvuselele imisipha eyalimalayo futhi, ingase ihlele ukungalingani kwe-biomechanical okunzima ukuyilungisa.
Ngisho noma ubuthakathaka bakho bungabonakali ngoba ezinye izinhlanzi zihlawulela, cabanga ukuthi ubuyakuba namandla kangakanani uma zonke izidumbu zidubula ekugqaseni okukhulu. Lokho kuphela isizathu esihle sokuzivocavoca ngezikhathi ezithile.
Esinye isizathu sokwenza izici ezithile ezihlukanisiwe kungokwandisa ubukhulu noma ubuningi beqembu elithile lomzimba.
Uma ufuna ama-biceps amakhulu eholidini lakho lokuphumula, uzofuna ukwengeza umsebenzi wokuhlukanisa i-bicep ohlelweni lwakho lokuvota njalo.
Abadlali abaningi abaphilile bazosebenzisa izakhi zohlobo lwezinhlelo eziningi zenqubo yokuqeqesha futhi basebenzise izindlela zokuzihlukanisa ukuze baqede lolu hlelo njengoba kudingeka.
Ukuzivocavoca okuvamile
- ama-curl bicep
- bafune ukukhahlela
- i-lateral iphakamisa
- phambili iphakamisa
- ukudonsa ngentambo
- izandiso zomlenze
- i-curly curls
- ithole livusa
Ukuzivocavoca Okuvamile Ukuhlukanisa Ukuzivocavoca - Okuyisisekelo
Uma unesithakazelo sokuthola ukuqeqeshwa okuphelele, okusebenzayo nokusebenzayo, ukwenza ama-exercises amaningi kakhulu phakathi nokuqeqeshwa kwakho kulungile.
Kodwa kunezikhathi lapho ukuhlukanisa imisipha ethile, iqembu lama-muscle noma ukujoyina kuyadingeka futhi kunconywa. Uma ungaqiniseki ukuthi yini engcono kuwe, umqeqeshi womuntu siqu noma umqeqeshi wezemidlalo angasiza ekutholeni ukungalingani kwamandla noma ubuthakathaka ongase ube nalo bese uhlela uhlelo lokuvumelanisa nezidingo zakho.
> Imithombo
> Kraemer WJ, et al. I-American College of Sports Medicine. Isikhundla sokuma kwezemidlalo eMelika saseMelika. Amamodeli okuqhubekayo ekuqeqesheni ukumelana nabantu abadala abanempilo. I-Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80.
> Fleck, SJ, noWJ Kraemer. Ukwakha izinhlelo zokuqeqesha ukumelana. (2004).
> I-Kraemer, i-WJ yokuQinisa ukuQiniseka kwamandla: Ukuhlela ukusebenza ukuze uhlangabezane nemigomo yeziguli. I-Physician ne-Sportsmedicine, 2003, 31 (8), np .