Umsebenzi osebenza ngokugqithiseleyo nge-barbell ekhaya. Barbell: Ukuzivocavoca ekhaya

Abantu abacinga ukuba baya kukwazi ukufumana ubunzima bodwa ngandlela yendlela enye baphosakeleyo. Enyanisweni, indlela ephilileyo kunye nefanelekileyo isebenzayo. Ukuba ukhetha ukutya okunesondlo, imisipha yakho ayifumaneki umzimba owaneleyo, kwaye ukuba uyenza nje umzimba, umzimba awuyi kukwazi ukuthatha nawaphi na amandla ukusuka naphi na. Ngaloo ndlela, sinokuthi ngokukhuselekileyo ukuba ukutya kuya kusebenza kuphela ngokubambisana nokuzilolonga, kwaye ukufumana ubunzima bokufumana ubunzima obona bafanele kakhulu amandla. Ukuba unayo ibha ekhaya, ngoko unokusebenzisa ngokugqibeleleyo ukusetyenziswa kwamandla kwaye ukhawuleze uzuze. Ukuzivocavoca ngebhar ekhaya kunceda gqitha ekufezeni injongo yakho. Ngako oko kulungele ukwenza izixhobo ezidumileyo kwaye zisebenzisekile nge-barbell.

Deadlift ngentonga

Ukuzivocavoca nge-barbell ekhaya kukuyona ndlela efanelekileyo kakhulu yokuqeqesha ngamandla xa uceba ukuzuza ubunzima. Ngokwemvelo, awukwazi ukukhawulelana nokuzivocavoca nje, kuba zichaphazela amaqela athile amahlunu. Kwakhona, ibhalansi ibaluleke kakhulu: kufuneka ube nenkqubo yokuqeqesha ngokupheleleyo, oya kuba nayo. Nangona kunjalo, ngaba ibha eninzi inengxaki, kuba le ngqobhoko ayifumaneke kakhulu, ngelixa i-crossbar okanye i-barbull ekhaya ixhaphake kakhulu. Ngoko ke, ingqwalasela ekhethekileyo iya kugxininiswa ekuzilolweni kunye nale projectile, kwaye yokuqala iya kuba yintlupheko kunye ne-barbell.

Lo msebenzi uquka ukuphakamisa ubunzima obukhulu kwisitezi kwindawo efanelekileyo. Kunconywa ukusebenzisa kweli phepha ukususela kuma-20 ukuya kuma-40 kilogram, ngelixa ukuqhuba ukuphindaphinda kwesibhozo kwiindlela ezintathu ukuya kwezine. Lo msebenzi ulungiselelwe ukuxhaswa kwemva, i-gluteus muscle enkulu kunye ne-quadriceps femoris muscle. Nangona kunjalo, nayo inefuthe elichaphazelayo kwi-trapezoid, imisendinous and semimbranous muscles, kunye neentambo. Lo msebenzi kunye ne-barbell ekhaya uyisiseko, kwaye kuyacetyiswa ukuba uqale ngawo, uze uhambe kwezinye izinto.

Inkcazo yebhenki yamabhendi

Ukwenza lo msebenzi usebenzisa i-barbell ekhaya, uya kufuna idonki ekhethekileyo, apho ungayenza khona. Ukuba awunalo izixhobo zobuchwepheshe, ngoko unako ukuzisebenzisa ngento onayo ekhaya, kodwa nakubani na kubaluleke kakhulu ukuba wenze oko kuphela xa ungeyedwa ekamelweni. Kucetyiswa ukuba uncediswe ngumntu onokukwazi ukuphakamisa i-barbell kuwe ukuba kuyimfuneko, ukuba awukwazi ukwenza oko ngokwakho, kwaye uyakukuqinisekisa ukuba awuyi kuwuyeka. Kodwa ukuyeka lo msebenzi awufanelekanga, kuba kuyona nto ibaluleke kakhulu ekuphuhliseni imisipha yepectoral. Ukongeza, kusebenza kakuhle ukuqinisa i-triceps kunye ne-front deltoid muscle. Njengoko kwimeko yangaphambili, ulungele ukuwuhlula kwiindlela ezintathu okanye ezine, ngasinye sinokuthi senziwe unobhozo ukuya kwizihlandlo ezilishumi elinesibini. Kule meko sebenzisa isisindo esincinane - ukususela kuma-25 ukuya kuma-35 kilogram. Ukuzivocavoca kakhulu kwi-barbell ekhaya kuya kukuvumela ukuba ufumane isantya ngokukhawuleza ngaphandle kokufumana umonakalo.

Ukuthoba: intonga yentonga

Kwimeko yolu luvo, kufuneka u eme phambi kwebar kwaye ugobe. Emva koko, yibambe ibha ngokuchaneka okanye ukuguqulwa, kodwa ungagqithanga kakhulu, uze uyiphakamise kwisisu okanye kusezantsi kwesifuba. Ukuba sithetha ngefuthe kwimisipha yesifuba nomva, oku kukuphela kokuzivocavoca okunjalo kunye nebhayile ekhaya. Inkqubo yeshedyuli, nangona kunjalo, akufanele iquke kuphela kwezo zivo - kufuneka udibanise izifundo zakho. Kwaye ukuba iyokuqala yenzelwe imisipha yomva nesifuba, okwesibini kufuneka ijoliswe kwezinye iinqununu zezihlunu - ziya kuxutyushwa kamva. Ngaloo ndlela, lo msebenzi uvumela ngokukodwa ukuba usebenze kakuhle kwi-muscle enkulu kunazo zonke, kunye nokuchaphazela imisipha ye- rhomboid nejikelezileyo , i-deltas kunye ne-trapezoids. Ekubeni lo msebenzi ulula kunezo zangaphambili, unako ukwandisa inani leexesha ukuya ku-10-15, ukunciphisa ubunzima ukuya kuma-20 ukuya kilogram. Emva koko, icebo loqeqesho ekhaya elisebunzima kunye nebhayibha idlula kwenye iisethi zeemisipha - i- biceps kunye ne-triceps.

Ukugqithwa kweengalo kunye nebhasi kwindawo yokuma

Ukwenza lo msebenzi, kunconywa ukuba ulahlekelwe isisindo se-bar ukuya kuma-20, kwaye ungcono ukuya kuma-kilogram. Ukuyiphakamisa, kuya kufuneka ugobe iingalo zakho kwiingqungquthela, ukuzisa ibha kwisifuba sakho. Kulo msebenzi, i-bicep iyakwenziwa kakuhle, kwaye inomphumo onenzuzo kwimisipha yehlombe. Njengoko ubona, amandla asebenzayo nge-barbell angakunceda uhlakulele iintlobo ezahlukeneyo zeemisipha, ngoko ibha yintengo enenzuzo kakhulu. Ngaloo nto, unako ukufumana ubunzima ngokukhawuleza. Kodwa yintoni enye into engayinika yona ibha? Ukuzivocavoca ekhaya ekhaya esifubeni kunye nasemva sele sele kuqwalaselwe, ngoku usebenza kwaye usebenze kwi-biceps.

Inkcazo yeBhenchi

Ngama-biceps aqikelele - ixesha lokuba uqhubele phambili kwi-triceps-ekuphuhlisweni kwayo ibhendi yeFrancis iya kukunceda. Kwiindawo eziqhelekileyo kwizandla ezongezelelweyo, kufuneka uhlehlise ibha entloko yakho, uphinde uyiphakamise. Akukhuthazwa ukuba usebenzise lo msebenzi ixesha elide, okanye ukwenze oko ixesha elide, njengokuba xa ulisebenzisa kukho umthwalo onzima kwiingqungquthela, ezinokubangela ukulimala.

Izikwere nge-barbell

Ixesha lokuhamba ukuya kwindawo yokugqibela yesicwangciso soqeqesho, apho umphumo uza kuba kwimilenze nasemagxeni. Ukuqala kokusebenza kule ngxaki yizikwere. Kuphela kufuneka wenze oku, uphonsa i-barbell kumahlombe akho. I-quadriceps muscle yethanga kunye ne gluteus maximus iya kufumana umthwalo omkhulu ngexesha lokusetyenziswa, kwaye oku kuyinjongo yakho ngqo.

Ibhenki ibhondi kusuka kwibele

Lo msebenzi ungenziwa kwaye uhleli, kuba umthwalo uya kuhamba kuphela kumahlombe. Ukuphakamisa ibha, kufuneka uyenze ukuyiphakamisa intloko yakho kwisifuba, uyenciphise. Ngaloo ndlela, unokwenza usebenze phambili kwi-delta yangaphambili, kunye ne-delta ephakathi kunye ne-triceps.

Ukudibanisa umzimba

Ngoko, unolwazi malunga nantoni na eyenziwa ngebhanki ongayenza ekhaya ukuba uzuze ngokukhawuleza, ngelixa ungafumani umonakalo. Kuye kwathethwa kakade, kodwa kubalulekile ukuphinda: into ephambili apha yile mali. Awukwazi ukuzuza ubunzima nje ngokuguqula ibha - udinga ezinye izenzo ezenziwa ngama-dumbbells, kwibha okanye kungekho naluphi na uluhlu, kunye nokutya okunokubhala okucebile kwiprotheni. Kule meko kuphela unokufikelela kwiziphumo ezivelele. Yenzele inkqubo nganye eya kuhambelana nezinga lakho ukuya phezulu - akukho mqondo ekuzameni ukuthatha ubunzima obusenakukwazi ukuyisebenzisa, okanye uchithe ixesha kwiindlela ezilula kakhulu.