Ukuzivocavoca Okuphezulu Kwabaqeqeshi Abanesisindo Esisha

Hlola lokhu Le ndlela ephelele yeMpilo yabaqalayo

Lezi zivivinyo ezilandelayo zinikeza isipiliyoni esihle somzimba wonke umuntu omusha ekuqeqeshweni kwesisindo - noma kubaqeqeshi abanokuhlangenwe nakho okuningi abafuna uhlelo olulula kodwa oluhle lokukwakha ngaphezulu. Iseshini esigcwele umzimba kusho ukuqeqesha konke noma izingxenye eziningi zemisipha emikhulu yomzimba womzimba: amahlombe, izingalo, emuva, esifubeni, imilenze, izibhamu, nezibeletho.

Lapha kukhona:

I-Top Ten

• I-Squat
• I-Press Chest
• I-Deadlift
• Umlingo we-Leg
• I-Press Press
• I-Biceps Arm Curl
• I-Triceps i-Pushdown
• Uhlezi Igalari Row
• Lat Pulldown
• Crunch

Okuhle, thola amacebiso kusuka kumqeqeshi

Kungaba ukuhlakanipha ukuthola umqeqeshi wakho noma umqeqeshi wokuzivocavoca ukuthi akubonise ukuthi ungazenza kanjani lezi zivivinyo kuqala. Enye indlela yokwenza lokhu, uma ungazange uthathe isinqumo sokujoyina i-gym, ukucela iseshini yokuzivocavoca eyodwa nomqondisi wokufundisa. Amanye ama-gyms azofuna ukukubeka ngempilo, ukufaneleka nokuhlolwa kokuhlelwa kokuqala kuqala ngemali eyengeziwe. Lokhu kubalulekile ukwenza. Kodwa-ke, uzophinda ucindezelwe ukuba ubhalise ngokugcwele.

Uma ucabangela ukuqeqeshwa ekhaya, tshela umqeqeshi wokuzivocavoca ukuthi ufuna iseshini eyodwa kuphela, bese ubhala amanothi ngengqondo noma ephepheni lamaphuzu abalulekile mayelana nokuvivinya umzimba ngamunye. Ungacela umfundisi ukuba akubonise umzimba wokuzivocavoca angase angawenzi esikhathini sakho. Ungabuye ubuyekeze ifomu elihle lokuzivocavoca encwadini eqala kahle ebhaliwe ekuqeqesheni isisindo noma endaweni efanele ye-inthanethi njengaleyo nabanye esizixhumanisayo.

Uma unquma ukujoyina i-gym kamuva, akukho okulahlekile futhi usuvele uhlola, ngakho ungaqala ngokushesha. Phakathi naleso sikhathi, uqondwa ngamasu okusebenzisa ukuvivinya umzimba wakho. Eziningi zalezi zivivinyo zingenziwa ekhaya ngezigcawu ezimbalwa zezingqungquthela kanye nezinye izigaba zokumelana, nakuba imishini ehlukahlukene yokuzivocavoca kufanele ibe yinto engcono kakhulu.

Kumele uqaphele ukuthi lesi isingeniso eyisisekelo kulezi zivivinyo futhi ukuthi kunokwenzeka ukuhlukahluka okuningi.

Isisindo Sokuqeqeshwa Okuyisisekelo Kumelwe Ukwazi

1. Ukuphakanyiswa kwesisindo noma ukuqedwa kwenhlangano yokuzivocavoca kubizwa ngokuthi ukuphindaphinda noma 'ukuphindaphinda' okwesikhashana.
2. Uchungechunge lweziphindaphindiwe lubizwa ngokuthi 'isethi ye-reps' noma 'isethi' esifushane. Iziphakamiso ezivamile zokusetshenziswa kweziqalo ziyizigaba ezintathu zokuphindaphinda eziyishumi zokuzivocavoca, ngokuvamile zibhalwa njenge-3x10 - isibonelo iziqoqo ezintathu zezikwele eziyishumi.
3. Uma uqala, zama ukuphindaphinda owodwa noma amabili ngesisindo esincane ukuze uthole ukuzizwa kwenqubo, bese uzama ukuvivinya oku-10 ngokulandelana (isethi esisodwa).
4. Zama izinsimbi ezilula noma ezilukhuni ukuze uthole induduzo ngokuqina okukhulu. Uma ungakwazi kuphela ukwenza kabusha okungaphansi kwesishiyagalombili ungase uphakamise isisindo esinzima kakhulu. Uma ungenza okungaphezu kuka-12 ubuyekeze ngaphandle komzamo omkhulu, uthi 20, kungase kudingeke uzame kancane, nakuba ezinye izinhlelo zokukhuthazela amandla zisebenzisa lezi zinsuku eziningi . Lokhu kusebenza kuzo zonke izivivinyo ezichazwe.
5. Kufanele uphumule phakathi kwamasethingi ukuze umzimba wakho uphinde uvuselele isimiso saso samandla ojikelezayo olandelayo. Isikhathi esithathwe phakathi kwamasethingi singaba sifushane njengamasekhondi angu-60 noma nje imizuzu emihlanu kuye ngokuthi ubukhulu nesisindo. Umzuzu owodwa kuya kwemibili uvame ukuphumula okwanele kokuhlelwa kwe-rep kumi okulinganiselayo kuze kube lula.

Ama-Basic Basics Okudingeka Uwazi

• Ibuyele emuva. Ukuzivocavoca njenge-squat, umlenze womlenze nokufa kwezimpawu kudinga ukunyakaza okubeka umgogodla ngaphansi kwengcindezi ngezindlela ezingakwazi ukulimala kakhulu, ikakhulukazi ku-lumbar noma ngaphansi komgogodla. Ekuzivocavoca okunjalo, ukubaluleka kokugodla emuva emuva noma ukugxila kancane endaweni engathathi hlangothi angeke kugcizelelwe kakhulu, ikakhulukazi kubaqalayo. Ayikho imbuyiselo ehambile, sicela.
• I-hypererextension. I-Hyperextension kusho ukusunduza ukujoyina ngaphesheya kokuhamba kwayo okujwayelekile. Lokhu kungabangela ukulimala uma ukunyakaza okuhlangene okucindezelayo kugcizelela imijondolo namathenda amaningi kakhulu. Lokhu ukukhathazeka kuye kwaholela eseluleko esivamile ukuba 'singayikhiphe' izingalo emgqeni noma emilenzeni emadolweni lapho wenza noma yiliphi inani lezinyathelo zokuzivocavoca ngezicathulo.

Kodwa-ke, nakuba lesi seluleko esilungile njengoba sihamba, ikakhulukazi sokuqala isisindo somqeqeshi, kukhona ukungavumelani ngokuphelele kwalesi sincomo. Ngenkathi ukuqondiswa kwamabhunu okuqhuma ukuqhuma, kuthi, iningi lomshini wokunyathelisa umlenze noma i-overhead press ivunyelwa iningi ukuba libe ibhizinisi eliyingozi, ukuhanjiswa okugcwele okulawulwayo okuhamba phambili okuhambisana nekhefu elifushane kunazo zonke ekuhambeni kwezinga eliphakeme kungase kungabi yingozi, ikakhulukazi ekuzivocavoca ukulimala mahhala futhi ngaphandle kokungajwayelekile okungavamile. Kudingeka i-dash yomqondo ozwakalayo lapha; akufanele ucabange ukuthi i-elbow izoqhuma ngokuzumayo uma kwenzeka ukuyiqondisa ngenkathi uphakamisa.

Ngakho-ke uhambisane nesisekelo esivamile sokugcina izigqoko namadolo kancane kancane kuncike phansi kwesisindo, kodwa ungawudluli futhi ukhiqize isandiso esingekho emvelo esingaba nezinkinga zokuphepha. Ukuhamba okuncane kakhulu kokubambisana yilokho okudingekayo ukuvimbela ukuqhubekiswa kwe-hyperextension yinkinga enkulu. Ukuthobeka Kwamahlombe . Ihlombe ibhola eliyinkimbinkimbi kanye nokuhlanganiswa okuyizicucu ezinezinhlobonhlobo zokuhamba. Ngenye yezingxenye ezilimazayo kakhulu phakathi kwabantu bezemidlalo ngokujwayelekile futhi abaqeqeshi besisindo abahlukile.

I- rotator cuff , iqembu lemisipha emine, imigaments, ne-tendon, livame ukulimala, ngisho nakwabanye abadlali, futhi kuthatha isikhathi sokuphulukisa. Izisindo zokuzivocavoca ezidinga ukuma okungavamile noma okuphambili kwehlombe kufanele kucatshangwe ngokucophelela okukhulu. Ukudonsa ibha ngemuva kwentamo njengokwehluka kwe-pulldown noma ucindezela ngaphezulu (bheka uhlu olungaphezulu) kufanele kugwenywe ngaphandle uma uqiniseka kakhulu ngekhanda lakho.

Ngisho nokugqekeza ibha emahlombe (ngemuva kwe-squat), okuyinto inqubo evamile, akumele ivivinye uma ukujikeleza kwangemva kwehlangothini lokubeka i-bar kubangela noma yibuphi ubuhlungu noma buhlungu. Indawo yokuvakasha kuya esikhwameni se-dumbbell kulokhu. Abagibeli abaningi abaphambili bangazama ezinye ukuhlukahluka kwe-squat njengezikwele zangaphambili nebhasi esifubeni noma ku-hack squats lapho ibha igcinwe khona ngemva kwemilenze.