Ingabe kukhona isizathu esihle sokusebenzisa ibhande lesisindo?
Umkhuba wokugqoka amabhande we-weightlifting asetshenziselwa ukulinganiselwa ukulinganiswa kwe-Olimpiki nokwenza amandla. Eminyakeni yamuva, noma kunjalo, ngisho nezindleko zokuzilibazisa zekhono kanye nesipiliyoni ezihlukahlukene zembethe amabhande. Kodwa ingabe ibhande lesisindo liwusizo lokuphakamisa ukuzithokozisa?
Izinzuzo ze-Weight Belt
Ibhande lokuqoqa izinsimbi linenhloso emibili eyinhloko. Iyanciphisa ukucindezeleka emhlane ongaphantsi ngenkathi umuntu ephakamisa endaweni eqondile, futhi kuvimbela emuva ukuxhunywa kwe-hyperextension ngesikhathi sokuphakamisa ngaphezulu.
Ibhande linciphisa ukucindezeleka okuphansi emuva ngokucindezela okuqukethwe kwesigxobo esiswini. Lokhu kwandisa ingcindezi ye-intra-esiswini (i-IAP), inikeza ukusekelwa okungaphezulu phambi kwamathambo ephansi engemuva. Lokhu kuvumela imisipha yomgogodla, okuvame ukuhlinzeka lokhu ukusekelwa kwe-back back, ukukhiqiza amandla amancane ngesikhathi sokuphakamisa. Enye inzuzo yokwanda kwe-IAP ukunciphisa inani lokugubha umgogodla (ukucindezela emuva okuphansi) umuntu ophila angase ahlangane nokuqeqeshwa kwesisindo sesifunda.
Ibhande livimbela ukuxoshwa kwe-hyperextension ngokwenza udonga olunzima oluzungeze isifuba esingezansi, ukuxhuma umcibisholo wezintambo kuze kufike esikhwameni. Lokhu akugcini nje ukunciphisa ukunyakaza okuhamba phambili, kodwa futhi kuvimbela ukuguqa kwendonga nokuguquka. Ibhande le-stylelifting elilingana nobubanzi obufanayo nxazonke lingaba lihle kule njongo. Uma kungenjalo, ibhande elivamile lingagqoka ngendlela evamile neyingxenye enkulu ebhande ebusweni.
Ukugqoka ibhande kubangela ukuthi umuntu ophilile aqonde kabanzi isikhundla sakhe. Lokhu kungenxa yokuthi ukuzwa kwesikhumba esiphambene nesikhumba kunika ulwazi oluthe xaxa olwenza umculi ukuba acabange isikhundla sakhe sangemuva nokuthi yimiphi imisipha okumelwe isebenze ukuze kugcinwe ukuhleleka okuhle.
Kulesi simo, ibhande ayidingi ukugqama kakhulu ukuze kube nomphumela. Abanye abagibeli babika bazizwe bevikelekile futhi beqiniseka kakhulu ngenkathi begqoke ibhande ngisho noma i-IAP nomsebenzi we-muscle zingathinteki.
Indlela Yokugqoka I-Belt Weight
Kodwa-ke, ibhande kufanele ligqoke ngokuqinile ukuze lisebentise kakhulu. Lokhu kubeka intela ngokomzimba futhi akufanele kwenziwe isikhathi eside. Ucwaningo lubonise ukuthi ukugqoka ibhande eliqinile ngesikhathi sokuvivinya umzimba kungaphakamisa ukucindezeleka kwegazi. Ngenxa yalesi sizathu, amabhande kufanele asetshenziswe kuphela ngezikhathi ezimbili eziyinhloko. Okokuqala ngukuthi ukwenza ama-maximal noma ama-submaximal akhokhelwa ekuzivocavoca okufana ne-squat noma i-deadlift, lapho isisindo sisekelwa emuva komsizi. Okwesibili ngenkathi enza izivivinyo, njengokushicilela kwezempi , okungase kubangele emuva ku-hyperextend. Ibhande kufanele likhululiwe ukuvumela ukucindezelwa kwegazi ukuthi ubuyele emazingeni ajwayelekile phakathi kwamaqoqo.
Uma Ungadingeki I-Belt Weight
Izindwangu zokugqoka isisindo akudingekile kwezinye izinhlobo zokuqeqeshwa kwesisindo lapho ama-erectors asegulini angasebenzi ngokumelene nokuphikisana okunzima. Isibonelo, ukusetshenziswa kwebhande ngeke kuthinte ukusebenza kwizivivinyo ezifana ne-lateral ukudonsa phansi nokwandisa umlenze. Amabhande abuye abe nomthelela omncane noma awunamthelela ekusebenzeni imithwalo yesisindo elula.
Kodwa-ke, ukuphakama kwegazi okuphakeme okuphumela ekusebenziseni ibhande kungakhula ngokuhamba kwesikhathi, ngisho nalapho umsebenzi olula noma umsebenzi we-aerobic wenziwa. Izifo ezinesifo senhliziyo nezinkinga zegazi kufanele ziqaphele lapho ugqoka ibhande elinamandla isikhathi eside.
Ukugqoke ibhande njalo kungabangela nokuncipha kwamandla emisipha yomzimba. Ucwaningo lwe-Electromyographic lithole ukuthi kunamazinga aphansi okwenza imisipha emisipha yomzimba lapho ibhande ligugile ngenkathi liphakamisa. Imisipha engavame ukugcina isisu izinzile ivinjelwe lapho kusetshenzwa ibhande, okungaholela ekutheni imisipha ephansi isisu isasebenza.
Imisipha yomzimba eqinile ibalulekile ekugcineni i-trunk ukuzinza lapho kungabikho ibhande lokusekela. Ucwaningo luye lwabonisa ukuthi i-IAP enkulu ingafinyelelwa ngokumane ithinte umoya ngenkathi iphakamisa. Kubalulekile futhi ukuba ungabi ngokweqile ngamabhande ngenkathi uqeqeshwa njengoba kungenakuvunyelwa ngesikhathi somncintiswano.
Amakhandlela we-weightlifting angasiza ukusekela emuva ngokukhuphula ingcindezi yangaphakathi nesisu nokuvimbela ukuxoshwa kwe-hyperextension. Ziyasebenza kakhulu lapho zisetshenziselwa ukuphakama okuphezulu noma okuncane okumele kwenziwe khona lapho imisipha yomgogodla isebenza ngokumelene nokumelana okunzima. Kodwa-ke, imiphumela eminingi emibi, efana nengcindezi ephezulu yegazi kanye nobuhlungu besisu esiswini, ingabangelwa ukusetshenziswa okungalungile kwamabhande wokulinganisa. Kufanele zisetshenziswe kancane ekuqeqesheni.