Ukuzilolonga emqolo kumantombazana akubalulekanga kunabantu. Into leyo kukuba izihlunu eziphambanisiweyo zixhasa umlenze kwindawo efanelekileyo, ebalulekileyo ekubunjweni kwimeko enhle. Ukongezelela, izihlunu eziye zaqeqeshwa ezibalulekileyo ziyimfuneko ekusebenzeni kakuhle kweminye imizimba, umzekelo, kwiinyawo, kwaye zenza ukuba inani lilingane.
Isethi yokuzivocavoca imisipha yomqolo kwi-gym
Unokuqeqesha umva wakho ngokwahlukileyo, okanye ungasebenzisa ezinye iindawo zomzimba wakho, umzekelo, abadlali abaninzi badibanisa imizimba emva nasemva kwesifuba sakho. Ukuba ufuna ukulahla i-fat accumulated, kuyafaneleka ukwenza umsebenzi ngamnye kwi-12-15 ukuphindaphinda kwiindlela ezi-3. Abaqalayo bayacetyiswa ukuba baqale ngomthwalo omncinci ukwenzela ukuqonda ubuchule kunye nokunciphisa ingozi yokulimala. Kwimeko apho ufuna ukukhulisa ubunzima be-muscle, kufuneka usebenzise iindlela ezi-3-5, wenze u-8-12 ukuphindaphinda ngamnye.
Izenzo eziphambili kumqolo:
- Deadlift . Kulo msebenzi, kulungile ukusebenzisa i-barbell. Bend phezu kwelokuba umva ufike kufane nomgangatho, kwaye amadolo aguqa. Thatha ibha kwaye uqale ukuphakamisa ngokukhawuleza, kwaye iqhosha lokuqala kufuneka lenziwe ngamaqhekeza kwaye ungayiboni ikhebhile ngezandla zakho. Gweba amadolo uze ususe amahlombe. Emva kokuba isithuba siphelile, unokwazi ukuhambisa ukunyakaza kwentonga. Okokuqala, kufuneka uguqe ngamadolo, ngelixa uhambisa iingcambu. Kubalulekile ukugcina umqolo kwindawo echanekileyo, ukuphepha ukukhutshwa kumqolo osezantsi. Elinye iphuzu elibalulekileyo - ibha kufuneka ihambe ngokusondelene nemilenze kunye neenqatha.
- Ukuxhomekeka kwentloko evela kwibloko eliphezulu . Ukwenza lo msebenzi kumqolo kwi simulator, kufuneka uhlale kwibhentshi ejongene nayo kwaye uthathe utyando olubanzi kwisibambo. Inqaku elibalulekileyo - umva kufuneka ulungele. Iinyawo kufuneka zivalwe kwiibhalisi ezikhethekileyo ukulungisa umzimba kwindawo echanekileyo. Ncotshe umgca wancinci kumqolo entanyeni okanye entanyeni, uze uyibuyisele kwisimo sokuqala, uqonde ngokupheleleyo izandla zakho. Kubalulekile ukuba ungabi nciphisa umzimba kwaye ungagcini izandla zakho ukugcina umthwalo kwiimisipha.
- Uyilo lwebhloko elingenanto . Umsebenzo olandelayo emva kwendawo yokuzivocavoca unika umthwalo omhle kwimisipha yezandla. Hlala ebhentshini, uguqa ngamadolo uze uthathe umphathi wesimfano. Umsebenzi ukukrazula isibambo ukuya okhalweni, ukudonsa amahlombe emva kwaye uqondise isifuba phambili. Ukubuyela kwindawo yokuqala, lungisa izandla zakho.
- Hyperextension . Lo msebenzi ekuzivocavoca uthathwa njengeyona nto ingcono kumqolo, kodwa kubalulekile kuphela ukwenza ngokuchanekileyo, njengoko unokulimala. Zibeke kwi simulator ukwenzela ukuba kugxininiswe kwiinqumlo. Beka iinyawo phantsi koogqagqa ukukhusela isikhundla. Umzimba kufuneka udale umgca ochanekileyo, ngelixa ukuchithwa kunye nokujikeleza komva akuvumelekanga. Izandla zidlulela kwisifuba, kwaye abadlali abanomdla bangathatha i-pancake kwi-bar. Akukhuthazwa ukuba ubambe izandla zakho emva kwentloko yakho, njengoko oku kuza kudala umda kumgca wesibeleko. Umsebenzi - yenza intembeko ehamba phambili, kwaye ke, buyela kwi-FE. Yenza konke ngokucothayo kwaye ngokucokisekileyo. Kubaluleke kakhulu ukuphefumula ngokufanelekileyo, ngokokuba igoba phantsi, kubalulekile ukukhupha, kunye nokunyuka kwe-inhale.
- Ukukhupha . Omnye umsebenzi owaziwayo umva omhle, onokuthi uyenze ngokugqithisa okuhlukeneyo, kulo mzekelo, cinga ukuhluka okubhaliweyo kunye nokukhangela, oko kukuthi, iintendelezo kufuneka zibhekiswe kubo. Umgama phakathi kweengalo kufuneka ulingane nobubanzi bamagxa. Kunconywa ukuba imilenze iwele, eyokuthintela umzimba ukuba uhlambuluke. Elinye iphuzu elibalulekileyo - kwintlambo yesiganga kufuneka ihambe kancane. Umsebenzi - yenyuka, uzama ukuphakamisa inqanawa ngasentla kwinqanaba kunye nokucima amahlombe. Emva koko, buyela kwisimo sokuqala.