Kwimeko yokuzivocavoca, unokwenza isetyenzana esisebenzayo sokwenza umhlane, okwenza ukuba umzimba ube mninzi kwaye ulingane. Kukho ukuqeqeshwa okuninzi apho ungenza khona inkqubo evumela ukuba uphumelele kwiziphumo ezilungileyo. Ukongezelela, umva oqeqeshiwe unceda ukugcina i-posture, ebaluleke kakhulu ubuhle bentombazana.
Ungayigodla njani umva wakho kwindawo yokuzivocavoca?
Ngaphambi kokuqhubela phambili kwindlela yokusebenza, siya kuqonda ngamanye amanqanaba. Kufuneka usebenzise rhoqo, amaxesha 3-4 ngeveki. Iingcali azicebisi ukuba zenze yonke imihla, kuba imisipha ikhulisa umthamo kungekhona ngexesha lokufumana umthwalo, kodwa xa iphumla. Ngokuphathelele ukuphindaphinda, kuyacetyiswa ukuba wenze amaxesha angama-12-15 kwiindlela ezi-3. Kwabaqalayo, ukuqeqeshwa emva koqeqesho kuyenze kwenziwe ngesisindo esincinci kwaye emva kwexeshana ukunyusa umthwalo. Ukuba umnqweno ukulahleka ubunzima kunye nokumisa imisipha, ngoko kuyimfuneko ukuba uhlanganyele ngokuphindaphindiweyo ekwenzeni ukuphindaphinda amaninzi ngokuphumla okuncinci. Xa uqeqesho lujoliswe ekunyuseni ivolumu yomzimba, ngoko kuyimfuneko ukwenza isiseko sokuzivocavoca ngesisindo, ukwenza inani elincinci lokuphindaphinda. Ukuqonda indlela yokupompoza intombazana emzimbeni, kubalulekile ukwenza ukuzivocavoca, ukugcina yonke imiba ye-technique, esiya kuthetha ngayo.
- Ukukhupha . Umsebenzi oqhelekileyo owenziwa kwi-crossbar. Ukudibanisa nokwandisa umthwalo, unokwenza i-pull-ups kunye neengxaki ezahlukeneyo. Ukupompa izihlunu ze-back ukuze kuphakame kubalulekile kwiindleko zabo, ngokungangoko kunokwenzeka ngaphandle kwezandla. I-IP - ubambe iqhosha lomgca nge-standard, uguqa ngamadolo uze uwawele ukuze umzimba ungakhululi. Umqolo kufuneka ulungele ukunciphisa ukuxhatshazwa. Umsebenzi ukukrazula, ukudonsa amahlombe, ukuzama ukuthinta umgca wecala kunye nenxalenye esemacimbini yesifuba. Vala indawo kwaye uphononise, ulungele ngokupheleleyo iingalo ukululaza iisiphako.
- Deadlift . Enye yezona zifundo ezisisiseko ezingundoqo kwi- gym , kwaye siya kuqhuba nge-barbell. Kubalulekile ukuba uqaphele ukuba ngexesha lokuphunyezwa kwalo, umthwalo ufumana ezinye iindidi ezinkulu ze-muscle. Yenza iinyawo zakho kwiinyawo zakho, uhlale phantsi kude kubekho i-angle efanelekileyo ekubunjweni emadolweni kwaye uthathe i-barbell kunye nesigqeba esiqhelekileyo ukuze umgama phakathi kweentendelezo ufanane nobubanzi bamagxa. Gcina umqolo wakho ngqo ngaphandle kwe-sag, usasaze sakho esifubeni, uze unyuke umzimba. Yenza lo msebenzi ngokukhawuleza ngaphandle kokugubha. Umsebenzi - qalisa ukuvuka, ukuguqa imilenze emadolweni nokuphakamisa ibha, uze ulungele ngokupheleleyo umzimba. Qaphela ukuba kufuneka uguqe amadolo. Emva kokulibaziseka okufutshane, ukunciphisa ibha phantsi, ukujonga indlela yokuhamba.
- Ukuphosa intonga kwintlambo . Ekuqeqeshweni, umva kumantombazana kwindawo yokuzivocavoca kufuneka ube ngumsebenzi osebenzayo, owenza umthwalo kwiimbumba ezinkulu kunye "namaphiko". I-IP - phakama ngokuthe ngqo, uthathe ibha ukuze iintendelezo zikhangele phantsi kwaye zibeke izandla ezisezantsi. Gcina imilenze yakho iguqa ngamadolo kwaye ikhangele phambili. Kubalulekile ukulawula ukuba umva ubumba umgca ochanekileyo, kwaye ujonge phambili. Ukwenza lo msebenzi kumqolo kwindawo yokuzivocavoca, kufuneka uphumelele ukuphakamisa ibha, ukugoba iingalo zakho kwiingqungquthela, uzigcine uzifutshane nomzimba. Kwinqonga elingaphambili, hlalani imizuzwana emibini, kwaye ke, nciphise i-bar phantsi kancane.
Ezi zenzo ezisisiseko, ezinokuthi zongezwe ngolu hlobo olunzima, umzekelo, yi-T-pull kwi-simulator, i-block of block ephantsi, i-hyperextension, i-borrow of block block, njl.