Ngaba ukuBamba ngokuGqithisileyo kuyanceda ekuzilolongeni zoTsalo?

Umxholo

• Ukubamba ngokugqithileyo ngokuchasene nokubambelela ngaphantsi kunye nokubambelela okuxubekileyo
• Izibonelelo zokubamba ngaphezulu
• Ukuzibamba ngokugqithiseleyo kwizinto zokufa
• Ukubambelela ngaphezulu kwiipullups
• Ukutsalwa kweLat
• Ukubambelela ngokugqithisileyo kwizikwere
• Yise kude

Ifom efanelekileyo kunye nobuchule ziphambili ekusebenzeni ngokukhuselekileyo nangokusebenzayo. Ifom yoqeqesho lobunzima engachanekanga ingakhokelela ekuhlambeni, kuxinzelelo, kukwaphuka nakokunye ukwenzakala.

Uninzi lokuzivocavoca umzimba lubandakanya ukutyhala okanye ukutsala intshukumo. Indlela oyibambe ngayo into oyityhilayo okanye oyitsalayo (enjengebharki enezisindo eziqhotyoshelweyo) inokuchaphazela ukuma kwakho, ukhuseleko lwakho, kunye nokukwazi kwakho ukuphakamisa ubunzima obungaphezulu.

Kuxhomekeke ekusebenzeni, ukubamba kwakho kunokuchaphazela nokuba ngawaphi amaqela emisipha osebenzayo.

Enye indlela eqhelekileyo yokubamba ibha kukuzibamba ngokugqithileyo. Olu hlobo lokubamba lunezibonelelo kunye nezinto ezingalunganga, kuxhomekeke kwimithambo. Eminye imizekelo eqhelekileyo yoqheliso lokutsala intsholongwane enokusebenzisa ukubamba ngaphezulu kubandakanya:

• ukubulala
• squats
• iimpompo
• oomatshini bokushicilela bebhentshi
• imiqolo yentsimbi

Ukubamba ngokugqithileyo ngokuchasene nokubambelela ngaphantsi kunye nokubambelela okuxubekileyo

Ukubamba ngaphezulu xa ubambelela kwibar kunye neentende zakho zijonge emzimbeni wakho. Oku kukwabizwa ngokuba kukubamba okuvakalisiweyo.

Kwiphepha leflip, ukubamba ngesandla kuthetha ukuba uyayibamba ibar engaphantsi, kunye neentende zakho zijonge kude kuwe. Ukubamba ngokufihlakeleyo kukwabizwa ngokuba yinto ebambekayo okanye ukubambelela umva.

Njengoko igama lisitsho, ukubamba okuxubeneyo kubandakanya ukubamba ibha ngentende enye ejonge kuwe (overhand) kwaye enye ijonge kude kuwe (phantsi). Ukubambelela okuxubeneyo kusetyenziswa ubukhulu becala ekufeni.

Izibonelelo zokubamba ngaphezulu

Iqela eligqithisileyo lixhaphake ngakumbi kunokubamba ngesandla. Ihlala ibizwa ngokuba "ngumgangatho" wokubambelela ekuphakamiseni iintsimbi kuba inokusetyenziselwa uninzi lokuzilolonga, ukusuka koomatshini bokushicilela bebhentshi ukuya kubabhubhi ukuya kwiimpuphu.

Kwimithambo ethile, ukubambelela ngaphezulu kunokukunceda ukuba ubambe amandla kwaye uqinise izihlunu zakho zengalo njengoko usebenza.

Ukubamba ngokugqithileyo kunokukunceda ujolise kumaqela athile emisipha angenakuphinda asebenze kakhulu xa usebenzisa ukubamba ngesandla. Oku kuxhomekeke kwimithambo ethile yokutyhala oyenzayo kunye neenjongo zakho zoqeqesho lobunzima.

Ukuzibamba ngokugqithiseleyo kwizinto zokufa

I-deadlift ngumsebenzi wokuphakamisa ubunzima apho ugobela phambili ukuze uthabathe ibarbell enesisindo okanye i-kettlebell esemgangathweni. Njengoko unciphisa ibha okanye i-kettlebell, isinqe sakho esinqeni kunye nomqolo wakho uhlala ucabalele kuyo yonke intshukumo.

I-deadlift yomeleza umva wakho wangasentla kunye nasezantsi, i-glutes, ihips, kunye nemisipha.

I-deadlift ifuna ukubambelela ngokuqinileyo kuba ngekhe ukwazi ukuphakamisa ubunzima ongenakubamba ngezandla zakho. Ukomeleza ukubamba kwakho kunceda ubambe ubunzima obude.

Amacwecwe amabini aqhele ukusetyenziselwa ukubulala abantu kukubambelela okungaphezulu kunye nokubambelela okuxubeneyo. Kukho ukuphikisana okuninzi kuluntu lokuqina malunga nokuba loluphi uhlobo lokubamba olungcono.

Uninzi lwabantu luya kuyibamba ngokwendalo into ebambekayo yokuzibamba besebenzisa ukubambelela ngaphezulu, zombini iintende zijonge emzimbeni wabo. Ukubambelela ngaphezulu kunceda ekwakheni ingalo kunye namandla okubamba kuba kufuneka ugcine ibar ingaguquguquki njengoko uphakamisa.

Olu hlobo lokubamba luyacetyiswa ngokushushu kunye neeseti ezikhaphukhaphu. Njengoko uqhubela phambili kwiiseti ezinzima, unokufumana ukuba awukwazi ukugqiba ukuphakamisa ngenxa yokuba amandla akho okubamba aqala ukungaphumeleli.

Ngesi sizathu, uninzi lweenkqubo zokuphakamisa ubunzima zicebisa ukutshintshela kubambiswano oluxubekileyo kwiiseti ezinzima. Ukubambelela okuxubeneyo kukwacetyiswa ngezizathu zokhuseleko kuba igcina ibha ekuphumeni ezandleni zakho.

Njengokuba usonyusa inani lobunzima obunyusayo ngexesha lokufa, tshintshela ekubambeni okuxubileyo xa ungasakwazi ukubambelela kwibar. Uyakwazi ukongeza ubunzima obongezelelweyo kwibha kunye nokubamba okuxubekileyo.

Okwangoku, olunye uphando oluncinci lufumanise ukuba ukusebenzisa ukuxubana okuxubeneyo kungakhokelela ekusasazeni ukungalingani ngexesha lokuphakamisa, kwaye olunye uphononongo lufumene ukuba kunokubangela ukungalingani kuphuhliso lwezihlunu ekuhambeni kwexesha xa kuthelekiswa nokusebenzisa kakhulu.

Ukukunceda ukulwa ukungalingani kwemisipha, tshintsha izikhundla zesandla kwiseti nganye kwaye usebenzise ukubambelela okuxubileyo kuphela xa ubunzima buninzi kakhulu ukuba ungaphakamisa ngokukhuselekileyo ngokubamba ngaphezulu.

Ukubambelela ngaphezulu kwiipullups

I-pullup ngumthambo apho ubambelela khona kwibar kwaye uzitsale ngokwakho de kube isilevu sakho sifike ngaphezulu kwebar, iinyawo zakho zingachukumisi umhlaba kwaphela. Iipullups zijolise kwimisipha yangasemva ephezulu. Ukubamba ngokugqithileyo kuthathwa njengeyona nto inzima kunene kwipullup.

Ukusebenzisa i-underhand grip ngexesha le-pullup kuya kusebenza izihlunu ezithile ngakumbi-ikakhulu ii-biceps zakho kunye nomqolo wakho wangasentla. Ukubamba ibha ngesandla ngelixa uzitsala kudla ngokubizwa ngokuba yi-chinup endaweni ye-pullup.

Ukuba injongo yakho kukunyusa amandla akho, cinga ukwenza zombini iipluvu (ukubamba ngaphezulu) kunye ne-chinups (ukubambelela ngaphantsi) ngexesha lokuzilolonga kwakho.

Olunye ukhetho kukwenza iipullups zakho usebenzisa izibambo ezimilise okwe-D. Izibambo zikuvumela ukuba ubambe ibha ngokuzibamba kwaye uya kujikeleza njengoko unyusa de iintende zakho zijongane.

Ukutsala kunye nezibambo zika-D kuvumela uluhlu olukhulu lokuhamba kwaye ubambe izihlunu ezingaphezulu kwebar yesiqhelo, kubandakanya eyona ndawo iphambili kunye neengalo zakho.

Ukutsalwa kweLat

Enye indlela yokwenza i-pullups kukusebenzisa umatshini obizwa ngokuba ngumatshini we-lat pulldown. Lo matshini usebenza ngokukodwa kwimisipha ye-latissimus dorsi. "Iilats" zezona zihlunu zikhulu zomqolo ongasentla.Ungasebenzisa umatshini we-lat pulldown nokuba ubambe ngesandla okanye ubambe ngaphezulu.

Ubuncinci isifundo esinye sibonise ukubamba ngokugabadeleyo ukuze sisebenze ngakumbi kunokubambelela ngaphantsi ekusebenzeni kweelats ezisezantsi. Ngakolunye uhlangothi, ukubamba ngesandla kuya kunceda ukwenza i-biceps yakho ibe ngaphezulu kokubamba ngokugqithileyo.

Ukubambelela ngokugqithisileyo kwizikwere

I-squat luhlobo lomthambo wokutyhala apho wehlisa amathanga akho ade afane nomgangatho ngelixa ugcina isifuba sime nkqo. Izikwere zinceda ukomeleza izihlunu kwiiglute namathanga akho.

Unokwenza ii-squats ngaphandle kobunzima, okanye ungasebenzisa i-barbell ukongeza ubunzima kwi squats zakho. Ngokwesiqhelo ibha ibekwe kwinxalenye ephezulu yomqolo kunye namagxa akho.

Ukubamba ngokugqithiseleyo yindlela ekhuselekileyo yokubamba ibha ngexesha le-squat. Akufanele uzame ukuxhasa ubunzima ngezandla zakho konke konke. Umqolo wakho ongaphezulu ubamba ibha phezulu ngelixa ukubamba kwakho kugcina ibar ekutyibilikeni.

Yise kude

Sebenzisa ukubamba ngokugqithileyo ngexesha lokuzilolonga ngokutyhala kunokunceda ukomeleza izihlunu zakho zengalo kunye nokuphucula amandla okubamba.

Kucetyiswa ngokubanzi ukuba usebenzise ukubambelela xa usenza imithambo yokutsala, ezinje nge squats kunye neeflifts, ukuze ufumane olona ncedo kwaye uphephe ukungalingani kwemisipha.

Nangona kunjalo, xa usenza izinto zokubulala umntu, kunokuba yimfuneko ukutshintshela kwisibambisi esixubeneyo xa uphakamisa iintsimbi ezinzima kakhulu, kuba amandla akho okubambelela ekugqibeleni anokungaphumeleli ngokubamba ngokugqithileyo.

Kwezinye iindlela zokuzilolonga, ezinje ngee-pullups okanye imigca yebarbell, ukubambelela kwakho kunceda ekuboneni ukuba ngawaphi amaqela emisipha asebenza kakhulu. Kuxhomekeke kwiinjongo zakho, unokufuna ukwahluka ukubambelela kwakho kwisandla ukuya phantsi ukuze ujolise kumaqela emisipha emqolo, iingalo, iingalo kunye nomxholo.