Ukusebenza kwe-Mace ye-Steel inikeza indlela engafanele yokuqeqesha amandla
Uma ungakaze uzwe nge-mace ensimbi-uhlobo lwemishini yokuqeqeshwa kwamandla futhi lubizwa ngokuthi i-macebell-awuyedwa. Lezi zinduku zensimbi ende ezithwetshiwe ngebhola elilinganiselwe azivame ukutholakala ku-studio yakho yokuvota noma yokuqeqeshwa. Kodwa lokho akusho ukuthi kukhona okusha.
Eqinisweni, ngokusho kuka-Onnit, umkhiqizi we-mace wensimbi kanye nomsunguli wezempilo "," ama-maces "asetshenziswe njengezikhali nezinsimbi zokuqeqesha iminyaka eyizinkulungwane, futhi empeleni ayithuluzi eliyintandokazi yamaqhawe aseHindu asendulo.
Yini ehlukanisa ukuqeqeshwa kwama-mace kusuka kwamanye ama-"primal" amafomu omzimba, njengokuqeqeshwa kwe- kettlebell noma yensimbi yensimbi , ukusabalalisa okungalingani kakhulu kwesisindo. Induku ende, emincane isebenza ngezinhloso ezimbili:
- Izinketho Ze-Grip eziguqukayo . Inkonga ende yenza kube lula ukuguqula ukuma kwakho kusuka ekuzivocavoca umzimba kuya ekuzivocavoca, ukuguqula ubunzima bokuhamba ngalunye. Isibonelo, ukuhambisa izandla zakho kude nebhola elinomthwalo wenduku ngokushesha kuphendulela ukuzivocavoca okuqala ekuqaleni kube ukunyakaza okuphambili njengoba kuba nzima kakhulu ukulawula induku ende, engalingani.
- Iququgquzela ukunyakaza okubandakanya i-Core . Inkonga ende idlulisela ibanga eliphakathi komzimba wakho nebhola elilinganiselwe, okwenza kube ithuluzi elihle lokuguqula, ukuguqula, nokucindezela ukuzivocavoca lapho ukubandakanya komgogodla nokulawulwa kubalulekile. Ukuqeqeshwa kwamaMace kuyindlela enhle yokuthuthukisa amandla omzimba wokusebenza okunamandla, okusebenzayo .
Izinzuzo zokuqeqeshwa kukaMacebell
Uma ufaka ukuqeqeshwa kwe-macebell ohlelweni lwakho oluvamile, cishe uzothola izinzuzo ezilandelayo.
1. Amandla Okuthuthukisa Amandla.
Gamba amandla-inhlanganisela yesandla, umunwe, kanye namandla amakhulu-iyisici esivame ukungahoxiswa izinhlelo eziningi zokuzivocavoca. Kodwa uma ucabanga ngakho, ukuqinisa amandla kubalulekile kulokho okwenzayo. Ngokwesibonelo, abagibeli bezintaba abakwazi ukukhuphuka emgwaqweni onzima ngaphandle kokumangalela, abadlali be-baseball abakwazi ukugijima kahle ngaphandle kokukwazi ukubamba iqhaza futhi balawule umkhondo we-bat, futhi ngisho nokuzivocavoca okuyisisekelo okuyisisindo-ukudonsa ama-curls, ama-curls , ama-deadlifts, kanye nemigqa-konke kudinga amandla okubambelela ukubamba ibha yokubhalisa.
Ngenxa yokusabalalisa okungalingani kwe-macebell kwesisindo, ukuguqula kudinga ukumbamba ngokuqinile. Ukuphindaphinda okuphindaphindiwe, ikakhulukazi phakathi kwamasonto nezinyanga, kungandisa amandla akho okubamba ukuze uthuthukise lesi sici sokuqina komzimba.
2. Amahlombe aqinile futhi anempilo.
Ibhande lehlombe lihlanganisiwe elincane kunazo zonke emzimbeni wonke, okwenza kube nokulimala. Futhi noma ubani owake wabhekana nobuhlungu behlombe angafakazela ukuthi kuphazamisa isimiso sokuzivocavoca. Ngisho nokunyakaza okuyisisekelo, njengama-pushups, ama-dips, kanye nokudonsa, kuba nzima kakhulu (noma ngisho akunakwenzeka) ngokulimala kwehlombe.
Uma uguqula i-mace wensimbi ngendlela efanele ngokusebenzisa uhla olugcwele lokunyakaza, ungakwazi ukwandisa amandla emisipha kanye nezicubu ezixhunyiwe ezungeze umhlanganiso wehlombe ngesikhathi esifanayo ukwandisa ukuguquguquka kwehlombe lakho.
Isihluthulelo lapha ifomu elifanele . Kungumqondo omuhle ukusebenza nomqeqeshi ukuze uqonde ukuhamba ngaphambi kokuqala isimiso ngokwakho. Ungase futhi uqale ukuqala ngejubane elikhanyayo ukuqinisekisa ukuthi awuyisebenzisi ngokungalungile noma ubeke ukucindezeleka okukhulu emajoyini akho.
3. Ingqikithi yamandla omzimba kanye nesimo senhliziyo.
Nakuba inzuzo ecacile yokusebenzisa i-mace yensimbi ingamandla amakhulu emzimbeni (kufaka phakathi amandla okubamba), i-mace ingasetshenziselwa isimo somzimba esiphelele.
Njenge kettlebell, ezinye ze-macebell umzimba, ezifana ne-squat ekhulayo nokunye ukushintshela phambili, zibolekisa ekuqeqesheni amandla okuphansi. Ngokufanayo, ukunyakaza okuhambayo, njenge-stance stance tire slam, kungandisa izinga lokushaya kwenhliziyo ngenzuzo enhle kakhulu yenhliziyo. I-mace iboleka kahle ekusebenziseni ukuqeqeshwa kwesikhashana esiphakeme .
4. Amandla amakhulu okujikeleza.
Ama-macebell amaningi ama-exercises, afana nokusebenza kobuciko be-mace paddleboarding, adinga ukuguqulwa komzimba okudinga umzimba okudinga ukubandakanya okuyisisekelo, ikakhulukazi kwezingqikithi. Lokhu kuphakanyiswa nakakhulu ngokusabalalisa okungalingani kwesisindo eceleni kwe-mace ensimbi, okudinga ukubandakanya okukhulu komphakathi ukulawula.
Umphumela wuhlelo oluhle kakhulu lomsebenzi obaluleke kakhulu owenza ngcono amandla omhlaba jikelele.
Ukuguqula i-Macebell Grip yakho
Ukulungiswa okulula ukuthi ubamba kanjani i-mace kungenza umehluko omkhulu ekusebenzeni kobunzima. Uma uthatha induku yensimbi ngokubanzi, ngakho-ke isandla esisodwa siseduze nesilinda esilinganiselwe futhi ngakolunye uhlangothi sisondele ekupheleni kwenduku, ukuvivinya umzimba kulula ngoba isisindo esingalingani sobuningi sisakazwa ngokulingana emzimbeni wakho .
Ngakolunye uhlangothi, uma ubamba induku yensimbi ngezandla zombili ngokubambelela ekupheleni kwebha, ngakho-ke kukhona ibanga elikhulu phakathi kwezandla zakho kanye nesilinda esilinganiselwe, umsebenzi ngamunye uba nzima nakakhulu. Lokhu kungenxa yokuthi ukusabalalisa okungalingani kwesisindo somlenze kuhlale kungabhaliseki, okudinga ukulawulwa okungaphezulu kanye namandla onke kunesisindo esisetshenziswe ngokulinganayo.