Uyenza njani iMisipha kwiiBhari nakwiiRingi

Umxholo

• Uyenza njani imisipha phezulu kwibar
• Uyenza njani imisipha phezulu kumakhonkco
• Ukuqeqeshwa kwangaphambili kwesihlunu
• Imisipha emsebenzini ngexesha lemisipha
• Amanyathelo okhuseleko
• Olunye uhlobo lokuzilolonga kwimisipha phezulu
• Yise kude

Ukuba ubukhe waya ejimini mva nje, kukho ithuba elihle lokuba umbonile umntu esenza imisipha. Ngelixa kunokwenzeka ukuba ubone lo msebenzi wokuzilolonga kwindawo yokuzivocavoca yeCrossFit, izihlunu phezulu ngokuqinisekileyo zenza ukubonakala kwiindawo zoncedo ngokubanzi.

Ekuboneni kokuqala, umsipha phezulu ujongeka njengomnqamlezo phakathi kwepullup yemveli kunye nokudilika kwetric. Nangona ibandakanya zombini ezi ntshukumo, umsipha up udidi lwayo.

Qhubeka ufunda ukuze ufumanise ukuba ngaba izihlunu zikulungele na, ukuba uzenza njani ngokukhuselekileyo, kwaye yeyiphi imithambo ekufuneka uyongeze kulungelelwaniso lwakho lokuzilolonga ukuze umzimba wakho ukulungele ukwenza umsipha.

Uyenza njani imisipha phezulu kwibar

Imisipha phezulu kukuzilolonga kwinqanaba eliphambili elifuna umzimba ongaphezulu ukuba wenze ukutsala kunye nokutyhala okushukumayo. Ukwenza intshukumo ngokuchanekileyo, kuya kufuneka ubenamandla angamandla asisiseko.

I-Brent Rader, i-DPT, ingcali yezonyango kumaZiko ee-Advanced Orthopedics, ithe esihlunu sinyusa amandla okuqhushumba, amandla aluhlaza, ulungelelwaniso, kunye nokwazisa ngokusondeleyo. Ubuthathaka kuyo nayiphi na kwezi ndawo buya kuthintela ukusebenza ngokukuko kwaye kungakhokelela ekonzakaleni.

"Iintshukumo ezisisiseko kwimisipha phezulu kukujija, ukutsala, ukutshintsha, kunye noxinzelelo, kunye nomceli mngeni omkhulu kukutshintsha ukusuka ekutsaleni uye kuxinzelelo," utshilo uRader.

Imisipha yokuphakama ifuna amandla okuqhushumba, amandla aluhlaza, ukulungelelanisa, kunye nokwazisa ngokusondeleyo. Ubuthathaka kuyo nayiphi na kwezi ndawo buya kuthintela ukusebenza ngokukuko kwaye kungakhokelela ekonzakaleni.
-I-Brent Rader, i-DPT, i-Therapist yomzimba, amaZiko e-Advanced Orthopedics

Ukwenza umsipha phezulu kwibar kulula kunokusebenzisa amakhonkco, ke ukuba umtsha kulo msebenzi, ibha yindawo elungileyo ukuqala.

Kuba ibha ayishukumi, kuya kufuneka usebenzise izihlunu zakho ukuphakamisa umzimba wakho ngaphezulu nangaphezulu kwebar. URader ucacisile ukuba oku kunokwenzeka ukufezekisa ukuba uqala ujingi lomzimba njenge "kipping pullup" ethandwayo kwiCrossFit.

"Xa ixesha lifakwe ngokufanelekileyo, oku kuya kubeka umzimba kumandla angcono oomatshini malunga namagxa kunye nomqolo ongaphezulu," wongeze watsho.

Xa uziva ukulungele ukwenza izihlunu phezulu ebharini, uGqirha Allen Conrad, BS, DC, CSCS, ucebisa ngokulandela la manyathelo:

1. Gcina ukhumbula iintshukumo ezisisiseko esizichazileyo kwaye sizibonisile ngentla xa usenza lo msebenzi. Ukwenza oku kuya kukubonelela ngombono wendlela intshukumo ekufuneka ijongeke ngayo.
2. Ngelixa uxhonywe kwibar kunye nezithupha zakho zikhombe komnye nomnye, hlanganisa ingqibelelo yakho, kwaye uzitsalele ngokwakho ebharini ngesindululo esikhawulezayo, esinomsindo ngelixa uphakamisa amadolo.
3. Gweba izihlahla zakho njengoko ubeka isifuba sakho ngaphezulu kwebar.
4. Yenza idiphu ye-tricep.
5. Yehla umva uye endaweni yokuxhoma, uze uphinde usebenzise umthambo.

Uninzi lweengcali azikukhuthazi ukuguqula izihlunu njengoko zinjalo kwinqanaba eliphezulu lomsebenzi. URader ucacisile ukuba uhlengahlengiso lilinge nje lokuhlawula ukungabikho kwesakhono esifunekayo, amandla, okanye ulawulo.

Ucebise ngokuphula intshukumo ukuya kumacandelo kunye nokuchonga enye indlela yokuzivocavoca kwilungu ngalinye ukuqeqesha umzimba ukuba wenze izihlunu ezifanelekileyo.

Uyenza njani imisipha phezulu kumakhonkco

Sebenzisa amakhonkco ukwenza izihlunu phezulu kwazisa icandelo elinamandla eliguqula ubunzima kunye nobunzima bokuhamba. NgokukaRader, ezi zinto zilandelayo ziyatshintsha xa usongeza amakhonkco:

• Ukuhamba kwamakhonkco kuchaphazela utshintsho, ke xa uqala ujingi, amakhonkco anokuhamba nomzimba wakho. Ngokuxhomekeka kukhetho lwakho, unokujikeleza ukubamba kwakho okanye uhlengahlengise isithuba sokudibanisa nangaliphi na ixesha ngexesha lokunyuka kwemisipha.
• Ukungazinzi kweqonga lomsesane kufuna uzinzo olukhulu kwibhanti yehlombe lembaleki. Ngelixa ibar ihlala ilungisiwe endaweni yayo, kuya kufuneka ulawule amakhonkco ngalo lonke ixesha lokuzilolonga. Ikhofu yokujikeleza, imigibe, iilati, kunye nobuso obujamelene nemfuno ephezulu yozinzo. Oku kukhokelela kurhwebo. Iimbaleki ezikumgangatho ophakamileyo zinokuxhamla kumceli mngeni we-neuromuscular, kodwa umngcipheko wokulimala nawo uyanda.

Ukuqeqeshwa kwangaphambili kwesihlunu

Ukuba uzibekele usukelo lokuphumeza izihlunu ezifanelekileyo, usenokuzibuza ukuba ingaba ikho na imithambo yokuqala onokuyenza ukunceda ukuqeqesha umzimba wakho ukuze uqhubeke.

Iindaba ezimnandi? Zininzi iindlela zokwenza amandla kunye namandla okukunceda ukuba uqhubele phambili ukuya kwimisipha epheleleyo.

URader uthe uninzi lokuzivocavoca lujolise kwiibhloko zokwakha zamandla, ezinje ngozinzo olusisiseko kunye nokwazisa ngomzimba, ifom ye-pullup efanelekileyo (esilevini nasesifubeni), kunye nozinzo olumandla. Inqanaba oziqeqesha ngalo kwezi ntshukumo ziya kuxhomekeka kwinqanaba lakho lokuqina komzimba.

Kwezinye iindlela zokuzilolonga ukuzilolonga ejimini, uConrad ucebise ngokusebenza kwezi ndlela zintathu:

• Ukuxhonywa kwibhari, qhelisela idolo elijikayo ukuze ufumane amandla (ngokufana nokuphakamisa idolo ngokunyusa ukujija). Ukwenza oku kuya kukunceda ukuba uphucule amandla akho asisiseko ngelixa usakha amandla omthambo wokuzilolonga.
• Ziqhelise ukwenza i-pullups esemgangathweni eli-10 ukuya kweli-12.
• Ziqhelise ukwenza idiphu eyi-10 ukuya kwe-12.

Imisipha emsebenzini ngexesha lemisipha

Ukuziphakamisa ngaphezulu kwebar kwaye emva koko uye kwindawo yokudipha, uya kuxhomekeka kwimisipha emininzi kumzimba wakho ongasentla, kubandakanya:

• latissimus dorsi (ngasemva)
• deltoids (amagxa)
• ii-biceps kunye ne-triceps (iingalo)
• trapezius (ngasentla ngasemva)
• iipeketari (isifuba)

Uya kuxhomekeka kumandla emisipha yakho engundoqo.

NgokukaRader, abantu bahlala begxila kwingalo nakumandla aphezulu omzimba, kodwa eyona nto iphambili liqhawe elingafakwanga lokuhamba kwemisipha.

"Ayisiyiyo kuphela uxanduva lokuqalisa isigaba sokujika, kodwa uzinzo oluphambili yeyona nto iphambili ekudaleni isiseko senguqu ngaphezulu kwebar," utshilo.

Ungabubona ubuthathaka embindini xa ubona umntu ekhaba kwaye ephawula ukutshintshela ngaphezulu kwebar xa umzimba ongasenakubekwa endaweni yokudala amandla.

Amanyathelo okhuseleko

Ngenxa yemali yokunyanzelwa kwezihlunu kwiindawo ezibekwe emagxeni nasesihlahleni, uConrad uthe nabani na oneengxaki zekhomputha yokujikeleza okanye i-carpal tunnel syndrome kufuneka awuphephe lo msebenzi.

Ukuba noochwephesha oqeqeshiweyo ukubeka iliso kwifom yakho kunye nokuchonga iindawo zokuphucula kubalulekile ekuhlaleni usempilweni kwaye usiya kwiinjongo zakho zokomelela komzimba.

Ukuba isihlunu sikwi-radar yakho, sukumane ubambe ibar kwaye uzame. Endaweni yoko, funa uncedo lomqeqeshi wakho okanye ugqirha wezonyango ukwenza isicwangciso esenzelwe wena.

Olunye uhlobo lokuzilolonga kwimisipha phezulu

Ukwenza umzimba wakho ulungele isihlunu, cinga ukongeza ezinye iindlela zokuzilolonga kwirejimeni yoqeqesho eya kulungiselela umzimba wakho ukuba uhambe. Ezi zinto zilandelayo zisebenza ngasemva, amagxa, iingalo, isifuba kunye nomxholo:

• ukuncediswa koomatshini
• Uncediso lweempumlo usebenzisa iTraBand
• isifuba ukuya kwi-bar pullups
• iipulld lat
• iindawo zokutsalwa kwengalo ethe nkqo
• Imiqolo ye-TRX
• idiphu zetriki
• Ukuhla kweetrikhi
• amatye omzimba angenanto
• nayiphi na imithambo engundoqo

Yise kude

Ukulawula izihlunu phezulu kuthatha isixa esikhulu samandla omzimba aphezulu kunye namandla. Ikwafuna ukuba ube nesiseko esomeleleyo.

Ukuba sele uqhuba iintshukumo eziphambili njengee-pullups ezingancediyo kunye ne-tricep dips, unokulungela ukuzama lo msebenzi uguqukayo.

Ukuba usasebenza ekonyuseni amandla emqolo, emagxeni, ezingalweni, kunye nasembindini, licebo elihle ukwakha kule ntshukumo ngokuthe ngcembe ngokwenza amalungiselelo okulungiselela kunye nokuzilolonga okunye kuqala.