Yakha ukomeleza kwaye wandise ukuzivocavoca kwakho ngale mithambo yomzimba

Umxholo

• Zithini izibonelelo zokwenza intambo?
• Iingcebiso zokhuselo
• Ukuzivocavoca kwentambo kumzimba ongaphezulu
• Ukuma kwamagxa
• Intambo yesifuba sentambo
• Ukuzivocavoca kwintambo ye-abs
• Ukucanda iinkuni
• Ukuzivocavoca kwentambo yomzimba ongezantsi
• Ukubuyiswa okuncomekayo
• Ukufa kukaRomania
• Umgca wezantsi

Ukuba uchithe naliphi na ixesha kwindawo yokuzivocavoca, kukho ithuba elihle lokuba uqhelene nomatshini wentambo. Esi siqwenga somsebenzi, esikwabizwa ngokuba ngumatshini we-pulley, sisisitopu kwiindawo ezininzi zokuzivocavoca.

Umatshini wentambo sisiqwenga esikhulu sezixhobo zokuzivocavoca ezinee-pulleys ezinokuhlengahlengiswa. Ukuxhathisa kweentambo kukuvumela ukuba wenze imithambo emininzi ngeendlela ezahlukeneyo. Abanye oomatshini banesitishi esinye okanye ezibini zekhebula, ngelixa abanye banezinto ezininzi.

Kweli nqaku siza kujonga izibonelelo zokwenza intambo, indlela yokwenza ngokukhuselekileyo, kunye nokuzilolonga ngentambo onokuzama kwixesha elizayo xa usejimini.

Zithini izibonelelo zokwenza intambo?

Ukukwazi ukwenza imithambo kwiindawo ezahlukeneyo zokunyakaza yenye yeenzuzo eziphambili zokubandakanya umthambo womatshini wentambo ekusebenzeni kwakho.

Kwakhona, i-American Council kwi-Exercise ithi ukusuka kwi-barbells kunye ne-dumbbells kunye nokusebenzisa iintambo kwiiveki ezimbalwa kunokunceda ukwandisa amandla akho kwaye uphule i-plateau ye-fitness.

Kodwa, yintoni kanye kanye eyenza ukuba intambo isebenze kangaka?

Ewe, kubaqalayo, akufani nomatshini oqhelekileyo wokuphakamisa iintsimbi onendlela emiselweyo yokuhamba.

UGrayson Wickham, PT, DPT, CSCS, umsunguli weMovement Vault, uxela ukuba umatshini wentambo ukuvumela inkululeko yokuhamba ngendlela ofuna ukuhamba ngayo, kwaye ukhethe indlela kunye nokushukuma komthambo okanye intshukumo.

Ukongeza, "oomatshini bekhebula banikezela ngokugudileyo, okungangxengxi kunye nokuqina xa usenza umthambo," uyacacisa.

Umatshini wekhebula ukwenza ukuba ukwazi ukwenza umahluko wokuzilolonga kumaqela ezihlunu ezininzi kwaye ikuvumela ukuba uhambe ulula okanye unzima ngokunganyangeki.

Kwaye ngenxa yokuba esi sixhobo sikhuselekile ngokubanzi, abaqalayo abanakufane balimale besebenzisa umatshini wekhebula xa kuthelekiswa nobunzima basimahla okanye oomatshini bendabuko, utshilo uWickham.

UMecayla Froerer, i-BS, i-NASM, kunye nomqeqeshi we-iFit, uchaza ukuba kuba kulula ukusebenzisa oomatshini bekhebula, unokumisa ngokukhawuleza, ukuvumela ukuba uhambe ngokukhawuleza ngokuzilolonga kwakho.

Oko kwathiwa, kuthatha ixesha ukuba usebenzise inkqubo yekhebula kunye neendlela ezahlukeneyo ongazisebenzisa kwiintlobo ezahlukeneyo zokuzilolonga. Kodwa nje ukuba ufumane ukuxhonywa kwayo, uyakonwabela ukusebenza ngokukuko kunye nokuqina kwalo mqeqeshi umzimba upheleleyo.

Iingcebiso zokhuselo

Ngokubanzi, umatshini wekhebula uthathwa njengesixhobo esikhuselekileyo sokuzivocavoca kuwo onke amanqanaba. Nangona kunjalo, kukho amanyathelo onokuwathatha ukomeleza ukhuseleko lwakho ngelixa usebenza.

• Zinike igumbi elaneleyo. Umatshini wentambo uthatha indawo eninzi yomgangatho, kwaye kufuneka ube nakho ukuhamba ngokukhululekileyo ngelixa usenza imithambo.
• Cela uncedo. Ukuba awuqinisekanga ukuba loluphi ubude bokusetha iintambo, okanye indlela yokuhamba, soloko ucela uncedo kumqeqeshi ongumntu oqinisekisiweyo. Ukwenza umthambo kubude obugwenxa akupheleli nje ekunciphiseni ukusebenza, kodwa kukonyusa nethuba lokulimala.
• Sukuzixakekisa kakhulu. Njengobunzima basimahla kunye noomatshini bokumelana, khetha ubunzima obutofotofo kwaye ikuvumela ukuba usebenzise ifom efanelekileyo. UFroerer uthi: "Ukuba nangaliphi na ixesha ufumana kunzima ukwenza umthambo ngendlela echanekileyo, yehlisa ukuxhathisa ukuze uthintele ukwenzakala," utshilo uFroerer.
• Jonga umonakalo. Jonga iintambo kunye nezinto eziqhotyoshelweyo ngaphambi kokuba uzisebenzise kwaye uqaphele abasebenzi ukuba ubona ukungcangcazela okanye ukwahlula kwiintambo.
• Musa ukuguqula izixhobo. Ukuhlala ukhuselekile, sebenzisa kuphela izibambo kunye nezinamathiselo ezenzelwe umatshini wentambo. Kwakhona, musa ukuguqula izixhobo ngokongeza iipleyiti okanye okunye ukumelana nobunzima.

Ukuzivocavoca kwentambo kumzimba ongaphezulu

Zininzi iindlela zokuzilolonga onokuzenza kumatshini wentambo ojolise kwiimisipha kumzimba wakho ongasentla. Ezimbini iindlela zokuzilolonga ezithandwayo ezijolise esifubeni, emagxeni, nakwiitriceps kukuma kwamagxa okuma kunye nentambo yesifuba yentambo.

Ukuma kwamagxa

1. Yima phakathi kweentambo ezimbini eziphantsi ukuya kubude obuphakathi.
2. I-squat phantsi, bamba isiphatho ngasinye, kwaye ume ngeengqiniba zakho ezigobile nakwindawo yokuqala yokushicilela amagxa. Izibambo kufuneka zibe ngaphezulu kancinci kunamagxa akho.
3. Buyela umva ngonyawo olunye ukuze uzinze ngakumbi. Bandakanya isiseko sakho kwaye ucofe iintambo uye phezulu kude kube zandiswa iingalo zakho ngaphezulu.
4. Ukuguqula intshukumo kude kube kukuphatha nokuba sele ubambe amagxa akho.
5. Yenza iiseti ezi-2-3 zokuphindwaphindwa kwe-10-12.

Intambo yesifuba sentambo

1. Yima phakathi kweentambo ezimbini ezinezibambo ezingaphezulu kancinci kumagxa akho.
2. Bamba isibambo kwisandla ngasinye kwaye uye phambili unyawo olunye. Iingalo zakho kufuneka zolulelwe emacaleni.
3. Gobisa iingqiniba zakho kancinci kwaye usebenzise izihlunu zesifuba ukuzisa izibambo ukuze zidibane embindini.
4. Misa kancinci, emva koko ucothe ukubuyela kwindawo yokuqala.
5. Yenza iiseti ezi-2-3 zokuphindwaphindwa kwe-10-12.

Ukuzivocavoca kwintambo ye-abs

Ukuqeqesha izihlunu zakho zesisu ngoxinzelelo rhoqo yindlela ekhawulezayo yokomeleza kunye neethoni kwinqanaba lakho eliphakathi. Ukuzinza okukhulu kunye nokuzilolonga, zama ukuzivocavoca.

Ukucanda iinkuni

1. Yima ecaleni komatshini wentambo kunye neenyawo zakho ububanzi bamagxa. I-pulley kufuneka ibe kwindawo ephezulu.
2. Qhoboshela isiphatho kwikona yentambo.
3. Bamba isibambo ngezandla zozibini ngentla kwegxalaba elinye. Iingalo zakho ziya kwandiswa ngokupheleleyo kwaye uya kujonga ipulley.
4. Tsala isiphatho phantsi nasemzimbeni wakho ngeli lixa ithumba lakho kunye nesinqe zijikeleza. Uya kuphelela kwelinye icala. Gcina i-abs yakho isebenza ngalo lonke ixesha.
5. Misa kancinci, emva koko ucothe ukubuyela kwindawo yokuqala.
6. Yenza iiseti ezi-2-3 zokuphindwaphindwa kwe-10-12.

Ukuzivocavoca kwentambo yomzimba ongezantsi

Umzimba wakho osezantsi unokuxhamla ekwenzeni intambo eyahlukeneyo ejolise kubukrelekrele bakho, i-quads kunye nemisipha. Ukuqeqesha i-glutes, zama ezi zimbini intambo zomzimba ezisezantsi.

Ukubuyiswa okuncomekayo

1. Yima ujonge kumatshini wentambo kunye nepulley kwindawo esezantsi.
2. Hlanganisa isinamathiselo se-ankle kwi-cable hook kwaye usonge isinamathiselo kwi-ankle yakho yasekhohlo. Qinisekisa ukuba ikhuselekile.
3. Bamba ngobunono kumatshini ukuxhasa umzimba wakho ongasentla. Gobela idolo lasekunene kancinci, phakamisa unyawo lwakho lwasekhohlo emhlabeni, kwaye wandise umlenze wasekhohlo ngasemva kwakho. Musa ukujika umva wakho. Buyela umva kuphela kangangoko unako ngaphandle kokonakalisa ifom yakho.
4. Cinezela ekupheleni kwentshukumo kwaye ubuyele kwindawo yokuqala.
5. Phinda amaxesha alishumi ngaphambi kokutshintsha uye komnye umlenze. Yenza iiseti ezi-2-3 zokuphindaphinda ezili-10 kumlenze ngamnye.

Ukufa kukaRomania

1. Yima ujonge kumatshini wentambo kunye nepulley kwindawo esezantsi.
2. Hook izibambo ezibini okanye intambo kwi-cable hook. Ukuba usebenzisa izibambo, bamba isibambo kwisandla ngasinye kwaye ume. Iinyawo mazibe bububanzi begxalaba ngaphandle. Qinisekisa ukuba umi kude ngokwaneleyo kumatshini ukuze ube nendawo eyaneleyo yokugoba ezinqeni.
3. Gobisa amadolo kancinci kwaye ugobe phambili ezinqeni ngelixa uxhathiso lutsala izandla zakho zibheke ezinyaweni zakho. Gcina umxholo wakho ubandakanyekile kwaye ubuye ngokuthe ngqo lonke ixesha.
4. Misa kancinci, kwaye wandise ukusuka esinqeni ukuze ume.
5. Yenza iiseti ezi-2-3 zokuphindwaphindwa kwe-10-12.

Umgca wezantsi

Kubandakanya imithambo yekhebula kwindlela yakho yokomelela komzimba yindlela ebalaseleyo yokongeza iindidi zokuzilolonga kwakho, ngelixa usakha amandla kunye nokuqeqesha izihlunu zakho kwiiangile ezahlukeneyo.

Ukuba umtsha ukwenza umthambo okanye awuqinisekanga ukuba uwusebenzisa njani umatshini wentambo, qiniseka ukuba ubuza umqeqeshi wakho oqeqeshiweyo ukuba akuncede.