Indlela Yokuhlala Uphephile Uma Uqeqesha
Akunzima ukucabanga ukuthi ungathola izisindo zokulimala. Ukumelana okunzima akugwemeki, ikakhulukazi uma uzama ukuwuhambisa! Noma kunjalo, uma kuqhathaniswa neminye imisebenzi nemidlalo, amazinga okulimala aphansi kakhulu. Ucwaningo olwanyatheliswa ku- Journal of Strength and Conditioning Research lwathola ukuthi ibhola, ibhola lezemidlalo nemidlalo yasebusika kubangela ukulimala okungaphezu kuka-10 kuya kwezingama-20 ngamahora angama-100 okubamba iqhaza kunokuqeqesha isisindo kanye nokwehlisa umzimba.
Gwema Ukulimala
Ungagwema ukulimala ngokusebenzisa indlela ehlakaniphile neyolwazi ekuqeqesheni isisindo somzimba. Amasu akho, noma ukuthi wenza kanjani umsebenzi, kubalulekile ekunciphiseni ukulimala. Ngakho-ke yizigwebo mayelana nohlobo lokuzivocavoca nomthwalo ozama ukuwuphakamisa, ukucindezela noma ukucindezela - ikakhulukazi maqondana nokuqina, amandla, amathambo nemisipha yakho ekhona, nesimo sokulimala.
Noma kunjalo, ukuzivocavoca okunye kuzodingeka kube yingozi ngokwengeziwe kunabanye ngenxa yemvelo yezimo zokuzinza kanye nezindlela zokuzihlanganisa kanye nezisiphazamiso-futhi okuyingozi kuwe ngeke kube yingozi kumuntu onokuhlangenwe nakho okuningi, ukuqeqeshwa noma izici zomzimba. Isibonelo, abantu abade abanezinsikazi ezindala bangathola ukuthi ama-squats nezinhlamvu zokubulala ziyinselele kunabanye abanemizimba engaphezulu nephansi.
Qaphela izikhundla, izinhlobo zokuzivocavoca kanye nemithwalo eyenza uzizwe ukhulisa amalunga, imigudu, imisipha, kanye namathenda kakhulu kakhulu kunalolu hlobo lwendalo.
Ukuzivocavoca okunye okwenza imisipha efanayo kuvame ukukhona. Inselele wena, kodwa ngokuqonda.
Ukuzivocavoca ngayinye kunemihlahlandlela yefomu elifanele noma ukwenziwa kobuchwepheshe. Qinisekisa ukuthi uhambisane neziqondiso ezijwayelekile zefomu elihle. Ungabona ukuthi ungenza kanjani izivivinyo eziningi eziyisisekelo kugalari yokusebenzisa .
Ukulimala ngokweqile nokwakhiwa kwesakhiwo
Ukulimala ngokweqile, ngokuvamile kuya emathangeni, kuvamile kubantu bezemidlalo nokuzivocavoca ngokweqile, nakuba ukunciphisa okuncane okusebenzayo kuvame ukuthuthukisa ukulimala.
Kulimala okungaphezu kakhudlwana kwenzeka lapho isakhiwo siphula noma sigqokwe ngokuhamba kwesikhathi. Imisipha kanye nemisipha, ama-tendon adonsa emathanjeni kanye ne-cartilage ephukile futhi ephukile ehluleka ukuvikela amathambo ekugubheni ndawonye ngokuvamile anezinkinga ezinkulu kakhulu lapho kudingeka khona ukwelashwa.
Kulolu cwaningo oluthile lwabaphathi bezisebenzi, abaphenyi bathi, "Ukulimala okuvamile kwe-elite weightlifters kuwukulimala ngokuyinhloko, hhayi ukulimala okulimazayo okwehlisa ubuqotho obuhlangene."
Izindawo Ezinkulu Ezinkulu Zokulimala ezintathu
Ekukhuliseni, izindawo ezilimale kakhulu ziyi-back, amahlombe , namadolo aphansi. I-back back ephezulu iphakamisa uhlu, noma kunjalo, futhi lokhu kuhambisana nemidlalo eminingi. Ngokungangabazeki kubonisa ubuthakathaka obuthakathaka bomuntu.
Nasi uhlu lwezivivinyo zokuqeqesha isisindo ngokuvamile ezibhekwa njengengozi. Nakuba ukuqeqeshwa okuningi kungaba yingozi-izisindo ziyindlala-lolu hlu lubandakanya ukuzivocavoca okungase kube nengozi yokulimaza noma ngabe izinqubo ezifanele kulo msebenzi zilandelwa.
Isizathu ngokuvamile ukuthi inhlangano yokuzivocavoca ibeka ingxenye ethile yokujoyina kwakho endaweni ehlehlisiwe lapho kungenzeka khona ukulimala. Ngesikhathi esifanayo, akusho ukuthi awukwazi ukwenza izivivinyo ezinjalo ngaphandle kokulimala, zonke izinto ezicutshangwayo.
- Isikwele esigcwele (idolo)
- Ibhenki press (esifubeni)
- Umshini wokwandisa umlenze (amadolo)
- Umugqa oqondile , ukumbamba okuncane (ihlombe)
- Lat Pulldown ngemuva kwekhanda (ehlombe)
- Imithombo yezempi ephezulu ngemuva kwekhanda (ehlombe)
- Umugqa wekheroni ubuyele emuva (emuva)
- I-Barbell ekuseni, ibuyele emuva (emuva)
- Ukufa kwesibindi esinamahloni okubuyiselwe emuva (emuva)
- Ukucindezela komlenze ohlezi ngesisindo esiningi (emuva okuphansi)
- Hlala ngemilenze eqondile kunokuba amadolo aguqe (ephansi emuva)
- Izinzwane ezithinta, imilenze eqondile (ephansi emuva)
Amaphuzu Okuhle Ifomu
- Gcina emuva ngokuqondile lapho ugoqa ezinqulwini zokuzivocavoca njengama-squats, ama-deadlifts, ekuseni, imigqa egobile nemigqa yekhebula. Iphuzu eliyinhloko ukuthi ngisho noma umhlane wakho usezingeni eliphezulu futhi uncike phambili, liqondile futhi aliphihliwe emgodleni.
- Ungalokothi ukhiphe amalunga. Lokhu kunconywa kuvame ukuphelelwa yisikhathi. Abacindezeli bamandla ebhentshini be-Powerlifting kuyadingeka ukukhiya amaviki emncintiswaneni. Akukho monakalo oyokwenziwa ngokulungisa i-elbow noma ama-knee joints uma nje ungawabheki kanzima ngaphansi komthwalo.
- Ungavumeli amadolo ukuthi akhothamele ngokweqile ngaphakathi noma ngaphandle, noma ama-elbows ukuba awele ngemuva noma phambili uma enza ukuphakamisa noma ukucindezela. Ufuna ukwesekwa okuphezulu futhi ukuvimbela ukubambisana ukusuka ekunciphiseni ngaphansi kwengcindezi.
- Gcina ikhanda njengalokhu kunokwenzeka futhi intamo ilawulwa lapho kuqeqeshwa isisindo. Qinisekisa ukuthi uyazi ukuthi wenzani uma unciphisa isisindo ngemuva kwekhanda endaweni yomgogodla wesibeletho.
- Qaphela ngezindlela zokuzivocavoca ezibeka ukuhlanganiswa kwehlombe ngaphandle kwezinyathelo zokuhamba noma ngaphansi komthwalo ongazizwa ukhululekile. Ihlombe inezinhlobo eziyinkimbinkimbi kakhulu zokunyakaza kwanoma yiluphi uhlanganiso. Awufuni ukuzwa ubuhlungu ekuhlanganyeleni kwehlombe ekunwetsheni, kwesikhumba, ekuthathweni noma ekushintsheni. Ekuzivocavoca umzimba, njengama-presses ebhentshini nama-presses ehlombe, gcina izingxenyana nezingalo ezingaphezulu zihamba kancane kakhulu kunezingxenye eziphansi phansi njengoba usinciphisa isisindo. Lokhu kungukuphepha okuhle kwaqalayo.
- Sebenzisa umsizi we-buddy noma othi "spotter" lapho uphakamisa izisindo ezikhululekile. Uma ungabaza, phakamisa izinsimbi ezilula.
> Imithombo:
> Calhoon G, i-Fry AC. Ukulimala Amanani namaphrofayli we-Elite Competitive Weightlifters. J Athl Train. Jul; 34 (3): 232-238, 1999.
> Hamill BP. > Ukuhlobana > ukuphepha kwe-weightlifting nokuqeqeshwa kwesisindo. J Strength and Conditioning Research , 8,1: 53-57, 1994.