Ukuxilonga

Uyavuma, uya kuvuyela ukusebenza umzimba wonke ngomsebenzi omnye. Ewe, ngubani oya kukhanyela oku, kodwa oku akunjalo? I-bar yokuzivocavoca - oku kanye kanye nokusebenza okuya kubonelela ngokufanelekileyo kwimigca yama-muscle, okanye phantse onke amaqela. Kule nqaku siza kuqwalasela inzuzo yebar yokusebenza, kwakunye neentlobo zayo.

Izinzuzo

Ukuze siqonde ukuba yintoni ummangaliso esiye wanyanzelelwa ngaphambili, kuyimfuneko, okokuqala, ukucinga ukuba izihlunu zisebenza ntoni kwibhar. Kulo bhar sibambelele kwiinkalo ezininzi zokuxhasa - ukusuka kwizinto ezimbini ukuya kwezine. Amanqaku amabini - oku kuluhlu lwesigxina sokusebenza, ezine - umgangatho kwisimo se-supine. Iyonke, sigcina umzimba wethu ezinzwaneni zeenyawo kunye nezandla, ngokulandelanayo, umsebenzi, ubuncinane imilenze nezandla.

Xa wenza ibha, yonke indawo yangaphambili yemisipha yemilenze yokutya, kwaye kakhulu kangangokuthi kubaqalayo baya kunyikima kakhulu kule ndawo. Ngokubhekisele kwizandla, usebenziso lubandakanya i- biceps , i-triceps kunye ne-deltoid muscle.

Ukuba ibar iyanzima, ukuphakamisa imilenze, izihlunu zethole kunye nezikhwebu ziya kuqala ukusebenza. Ngaloo ndlela, kunokwenzeka ukupompa izibonda ezinokuthi zithinteke iintsuku ezimbalwa kwaye zilahle amaathole enqatha.

Ukongezelela, ibha nayo iyindlela yokunyanga: imisipha yomzimba, umlenze wesibeleko kunye namahlombe abandakanyekayo. Oko kukuthi, ibha iyindlela yokukhusela i-osteochondrosis, kunye nendlela yokulahla intlungu emva kwentsuku ende yokusebenza.

Enye yemigaqo eqhelekileyo oza kuqhelana nayo ngezantsi, xa ufunda indlela yokwenza ibha yokusebenza, isisu esisicwebileyo. Iplank kwaye isele igalelo ekulahlekeni kwesisindo, kodwa ukutsala isisu, njengokungqongqoza emthonjeni, uqhubeka ukwandisa uxinzelelo kwimisipha yomzimba. I-Straight, oblique kunye ne-lateral muscle work. Ngoko ke, kwindawo yokuqala, ibha yokusebenza ibhekiselwe kwiphephandaba.

Ukuzivocavoca

Kukho iindlela ezininzi zokwenza ibha: kwizandla ezibophekileyo, ngokulungelelaniswa, ngomlenze ophakanyisiweyo okanye nengalo, kunye nangapha. Siza kwenza i-marathon kwaye senze zonke iintlobo zeengcamango kumxholo webar.

  1. Kulungile, makhe sihlalutye kwicala elifanelekileyo lomsebenzi wokulahleka kwesisindo, oko kukuthi, i-straps!
  2. Siqala ngokufudumala: simile kwindawo yokulala size sigobe emagqabeni, njengokungathi siqala ukunyuka kwe-cobra. Ngoku siya phezulu, siphakamise i-pelvis ngaphezulu kwinqanaba lentloko kwaye uguqa emva. Kwiqanaba elinamandla, sisuka kwesinye isikhundla siye kwenye ihlandlo ezili-10.
  3. I-IP - i-posture ye-bar kwizandla ezithe ngqo. Sithunyisela isisindo ukusuka kwelinye icala ukuya kwelinye, ukufudumala kwemizimba.
  4. Ukuphoqeleka: sithwala ubunzima kwicala layo kwaye silala phantsi kwelinye icala, ngoko kwicala lesibini, ukuphikisa.
  5. IP-posture yebar, ukugoba umlenze othobekileyo phantsi kwesifuba uze ulululwe ngokubhekiselele phezulu, ugcine ngemuva. Senza amaxesha angama-6 ngomlenze.
  6. I-IP - ibha, thatha inyathelo eliya ngasemva ngonyawo olungileyo, uqhekeza isandla sokunene ukusuka phantsi uze uyilungise ngentloko yakho. Sibuyela kwi-IP, senza amaxesha angama-6 kwicala.
  7. Senza ukuphikisana nokuphakama kwesandla kunye nokuphosa, ingalo ephikisayo phantsi kwengalo. Senza okunye macala.
  8. Silala kwicala lethu, sihlale ngapha nangasecaleni lomlenze ongezantsi, umgca nje ngaphantsi kweli phepha. Sikhuphukela phezulu, sisusa umlenze ophezulu kwaye siphakamisa ingalo engaphezulu, ngoko, sidibanisa imilenze, sinciphisa isandla size siphonse umlenze phantsi. Senza ngamacala omabini.
  9. Phakathi kokuzivocavoca unokwenza ikhefu lesibini, ukugcina indawo elula yebhasi ngamadolo aguqe. Ukongezelela, emva koqeqesho, uya kugubungela izihlunu zezandla, iinyawo kunye noshicilelo. Emva koko, ininzi yokuba kukho uqobo, ukuqeqeshwa kwamandla, kucetyiswa ukuba wenze ukunweba ukuze ukhulule imisipha.