Izizathu ezi-6 zokuTsala kwakho kokuqala akukenzeki

Umxholo

• 1. Awukakholelwa ukuba unokwenza ukutsalwa.
• 2. Awuhambisani.
• 3. Usebenzisa iingalo zakho.
• 4. Uyiphatha njengomthambo womzimba ophezulu.
• 5. Uxhomekeke kakhulu kumabhanti.
• 6.Ukubambelela kwakho kubuthathaka.
• Ilizwi elinye lokugqibela kubunzima bomzimba
• Uphengululo lwe

Emva kweminyaka yengxoxo-mpikiswano, umbuzo wokuba ngaba abasetyhini banako ukwenza i-bodyweight pull-up ngokusemthethweni uphelile. Yinyani: Abafazi beendlela ezahlukeneyo kunye nobungakanani banako-kwaye yenza-qhekeza ukutsala rhoqo. Kodwa uza kuthini ukuba, ngaphandle kwemizamo yakho, khange ukwazi ukubethelela enye? Iingcali ezimbini zokutsala zinobunzima kwizikhubekiso ezinokubakho- kunye nendlela yokutyhala zidlule kubo. (Idibeneyo: Ungakwenza njani (ekugqibeleni!) Yenza uKhuphelo)

1. Awukakholelwa ukuba unokwenza ukutsalwa.

Ngokuka-Karen Smith, umqeqeshi we-kettlebell oyintloko kunye nomqeqeshi oyintloko we-bodyweight kunye ne-StrongFirst, esinye sezona sizathu sabantu ababhinqileyo abasokolayo kukutsala asiyomzimba; yingqondo. “Kudala sixelelwa ukuba asinakuyenza le nto,” uyachaza. "Ngokukhawuleza xa [abafazi] besokola, babuyela kuloo ngqondo." Ukuba uyasokola ngokuzithandabuza (*phakamisa isandla*), zama umboniso. Emva kwayo yonke loo nto, kuya kufuneka uyibone ukuze uyikholelwe ukuze uyiphumeze, utsho uSmith.

Yenza oku: Ngelixa uhleli, beka isandla esinye esifubeni sakho kunye nesinye esiswini sakho ukukunceda ukuba ulinganise apho umoya wakho uvela khona. Vala amehlo akho kwaye ujonge ekuphefumleni ngokunzulu nge-diaphragm yakho. Uya kukwazi ukuba uphefumla ngokuchanekileyo ukuba utyhala ngesandla esisesiswini sakho. Nje ukuba uphefumle ngokunzulu kwaye ucime ingqondo yakho kwiziphazamiso, qala umbono wakho: Zibone utsibela phezulu kwibha yokutsala, uqinisa umzimba wakho, uzitsalele phezulu nangaphezulu kwebar, kwaye ukhulula ubuyela ngaphakathi. indawo ethe ngqo yengalo. Ukuba unako, chitha imizuzu embalwa ekubonakaliseni yonke imihla. Unokwenza ngaphambi kokulala, into yokuqala ekuseni, okanye nakwigumbi lobunzima.

2. Awuhambisani.

Ngaba uye ngqo ekutsaleni ngokupheleleyo, usilele ukuya encotsheni yebha, udimazeke, ume, kwaye uzame kwakhona kwiiveki ezimbalwa kamva? Ewe, ukuba ufuna ukufumana into yokuqala ongayincediyo, kuya kufuneka uyisebenzele ngokuziqhelanisa, utshilo uMeghan Callaway, umqeqeshi wamandla eVancouver, BC, kunye nomyili weNkqubo yokuTsala yokuGqibela. Kwaye eyona ndlela yokuziqhelanisa nokutsala ukuba awukwazi ukwenza enye (okwangoku) kukuqhubela phambili ngokwahluka kokutsalwa okuguqulweyo.

Yenza oku: Faka iiyantlukwano zokutsalwa okulungisiweyo kwindlela yakho ngeentsuku ezintathu ezingahambelaniyo ngeveki. USmith ucebisa ngokwahlulahlula umahluko ukuze ujongane nolona suku lukhanyayo (umz., Ukuxhoma okusisiseko), olunzima ngokulingeneyo ngosuku oluphakathi (umz. ukutsala). NgokukaSmith, ukushiya umzamo wakho kwiveki yonke kuya kuqinisekisa ukuba unika umzimba wakho ithuba lokuba uphinde uchache kwaye uziqhelanise nokukhula ukomelela. Ukuba i-pull-ups yinjongo yakho yoqeqesho oluphambili, jongana nokwahluka kwakho kokutsalwa ekuqaleni kokusebenza kwakho xa usemtsha. Qalisa ngokwahluka ngokulula kunye nenkqubela phambili xa ungasenangxaki.

Isiseko seHang

Bamba ibar yokutsala kunye neentende zakho zijonge kude nomzimba wakho. Zixhome kwibar iingalo zakho zolule ngokupheleleyo, amagxa ezantsi kunye neenyawo ukusuka ebhentshini okanye emgangathweni. Bamba ixesha elide unako. Qhoboshela undoqo wakho, cudisa ubuqaqawuli bakho, kwaye uguqule iinyawo zakho ukuze ugcine umzimba wakho uqinile kangangoko. Bamba imizuzwana emi-5 ukuya kwengama-30. Phinda ufike kwiiseti ezi-5.

Ukujinga kweConcentric

Sebenzisa ibhentshi okanye tsiba uye kwibar ukuze ubekwindawo ephezulu yokutsala ngeengalo ezigobile, amagxa ezantsi. Qhoboshela undoqo wakho, cudisa ubuqaqawuli bakho kwaye uguqule iinyawo zakho ukuze ugcine umzimba wakho uqinile kangangoko. Bamba imizuzwana emi-5 ukuya kwengama-30. Phinda ufike kwiiseti ezi-5. Nje ukuba ubambe ukugxila kwimizuzwana engama-20 ukuya kwengama-30, ukulungele ukutsalwa okutsaliweyo. Ukuba awukwazi ukwenza i-concentric hang kwi-bar yokutsala, lungisa ngokuxhoma kwi-TRX, kumatshini weSmith, okanye kwi-barbell esisigxina kwindawo yokugcwala.

Ukukhupha phezulu

Bamba ibar yokutsala kunye neentende zakho zijonge kude nomzimba wakho. Hlanganisa kwibha kunye neengalo zakho zandiswa ngokupheleleyo kunye neenyawo ezisuka kwibhentshi okanye kumgangatho. Yibambe ingqolowa yakho kwaye ucofe amagxa akho egxalabeni. Emva koko, vumela amahlombe akho ukuba aphumle ukuze amagxalaba akho ashenxelane. Qala nge-1 ukuya kwi-3 iiseti ze-8 ukuya kwi-10 reps kwaye wakhe ukuya kwiiseti ezi-3 ze-12 ukuya kwi-15 reps ngokunqumamisa kancinci kwindawo ephezulu.

Ukutsala okukuMoya

Sebenzisa ibhentshi okanye utsibe kwibar ukuze ube kwindawo ephezulu yokutsala iingalo zigobile. Hlisa umzimba wakho kancinci kancinci njengoko unokulawula phantsi kude kube iingalo zakho zithi nkqo. Injongo yeeseti ezi-3 ze-4 ukuya kwi-6 reps, uchithe i-3 ukuya kwi-5 imizuzwana kwisigaba sokunciphisa. Nje ukuba wenze iiseti ezi-3 ukuya kwezi-6 zamanzi aphindaphindiweyo, inkqubela phambili ekuncedeni ibhendi.

Ukutsala okuPhezulu

Khupha ibhendi yokumelana nebhanti yokutsalela phezulu kwaye ungene kwilophu ngonyawo olunye, usebenzisa ibhentshi ukuba kuyimfuneko. Bamba ibha yokutsala kwaye uxhome ukuze iingalo zakho kunye nemilenze ithe tye. Qalisa ukuhamba ngokudweba amahlombe akho emagxeni akho kumqolo wakho. Njengoko uzitsalela phezulu kwibar, zama ukungasebenzisi nayiphi na isantya esivela kwibhendi. Ukwenza umthambo ube nzima ngakumbi, sebenzisa ibhendi encinci. Yenza iiseti ezi-3 ukuya kwezi-10 ze-reps usebenzisa uncedo oluncinci kangangoko kunokwenzeka ngelixa ugcina ifom efanelekileyo kugqatso ngalunye.

3. Usebenzisa iingalo zakho.

NgokukaCallaway, uninzi lwabasetyhini luzama ukuthembela kumandla eengalo zabo ukuba bazitsalele encotsheni yebha. Kodwa ukunyanga ukutsalwa okufana ne-bodyweight biceps curl yintshukumo engeyiyo. Emva kwakho konke, unemisipha emikhulu emhlane nasemagxeni akho anokuvelisa amandla amaninzi kunye nokunyakaza kunemisipha emincinci kwiingalo zakho. Enye i-duo enamandla yilatissimus dorsi ("lats"), ezizihlunu ezimbini ezimile njengefeni ezigquma umva wakho. Ezinye izihlunu eziphambili zomzimba kuhambo lwakho lokutsala zizisipha ezijikeleze amagxa wakho egxalaba, okanye i-scapulae. Ngokudibeneyo, iilats zakho kunye ne-scapula zenza iqela elomeleleyo. Zisebenzise!

Yenza oku: Ngexesha elizayo xa uzama ukutsala, nokuba ungancediswa okanye ungancediswa, jolisa ekuqaliseni intshukumo ngamagxa egxalaba endaweni yokutsala ngeengalo zakho, kwaye uzobe amagxalaba egxalabeni lakho ukuya kumqolo wakho ukuya ezantsi kwelinye inyonga, utshilo uCallaway. Ukuba unengxaki yokuzoba amagxalaba wakho ngasemva, faka ii-scapular-up-ups kwindlela yakho yokutsala ngeveki. (Idibeneyo: Isikhokelo sakho sokwenza ukukhupha, i-Master Crow Pose, kunye nokunye)

4. Uyiphatha njengomthambo womzimba ophezulu.

Ewe, i-lats kunye ne-scapulae zingundoqo ekubetheleleni ukutsalwa kwakho kokuqala (jonga ngasentla), kodwa azinjalo. yonke into. Ukuze wenze utsalo lwakho lokuqala, umzimba wakho wonke kufuneka usebenze njengeyunithi ehambelanayo, utshilo uCallaway. Oku kuthetha ukuba kuya kufuneka ufunde ukuba ungazibandakanyi njani neelats ezibaluleke kakhulu kunye ne-scapulae, kodwa kunye ne-glutes, isiseko, kunye nemilenze.

Yenza oku: Xa usenza i-pull-up okanye nayiphi na inguqu eguquliweyo, gxininisa ekuqiniseni i-core yakho, ukucofa i-glutes yakho, kwaye uguqule iinyawo zakho ukutshisa imisipha yomlenze wakho. Inqaku? Ukugcina umzimba wakho uqinile ngangokunokwenzeka nanini na xa uxhomekile kwibar.

5. Uxhomekeke kakhulu kumabhanti.

Unokulingwa ukuba weqe yonke inkqubela-phambili kwaye usebenzise nje ibhendi yokuchasana ukukunceda wakhe ukuya kutsalo lwakho lokuqala, kodwa amathuba okuba ulibazise inkqubela yakho. NgokukaCallaway, ibhendi yokuchasana ibonelela ngoncedo apho uninzi lwabantu ludinga okuncinci: emazantsi okutsala. Ngenxa yoko, awusoze ufumane amandla okuzitsalela ezo intshi ezimbalwa zokugqibela ukuya phezulu, apho uninzi lwabantu lusilela khona ngokutsalwa. “Ibhendi inokulunga xa yenziwe ngokufanelekileyo, kodwa ngenxa yokuba abantu abaninzi bengayenzi ngokuchanekileyo, abakhe benze inkqubela,” utshilo uCallaway.

Yenza oku: Usenokusebenzisa ibhendi, kodwa qiniseka ukuba ubethelele ezinye inkqubela phambili (i-hang-arm hang hang, i-concentric hang, i-scapular pull-ups, i-eccentric-ups) kuqala. Ukusebenza kolunye uqhubekeko kuya kwakha amandla ngelixa ufundisa indlela yokuzibandakanya kunye nokulawula i-lats yakho, iigxalaba, isiseko, kunye ne-glutes kuyo yonke intshukumo, ikwenza ukuba ungabinakho ukujija kwaye usebenzise umfutho ovela kwibhendi ukukusa phezulu. ibha.

6.Ukubambelela kwakho kubuthathaka.

Ukuba unengxaki yokuxhoma kwibar, uza kuba nengxaki yokubethelela ukutsala. Kwaye kanye yenza fumana ukutsala kwakho okokuqala, ukubambelela kubuthathaka kuya kuyonakalisa inkqubela phambili, ngakumbi ukuba uzama ukutsala ubunzima. "Ukuba ukubambelela kwakho kulikhonkco lakho elibuthathaka, oko kuya kukukhawulela," utshilo uCallaway. Kwaye ngelixa ngokuqinisekileyo uya kwakha amandla okubamba ngokwenza ukuqhubela phambili okuguqulweyo, uCallaway ucebisa ukuba kongezwe kwimithambo ethile yokubamba ukuxhasa isenzo sakho sokutsala. (Nazi ezinye izizathu zokuba kutheni kubalulekile ukuba ube namandla okubamba.)

Yenza oku: Ukuthabatha into enye okanye ezimbini zokubamba ngokuthe ngqo ekupheleni kwenkqubo yakho kathathu okanye kane ngeveki.

Ukuncwina-Ukubamba Qhubeka

Bamba iipleyiti ezimbini zobunzima obuncinci (zama iipleyiti ezi-5- okanye ezili-10-iipleyiti) kwaye uzinkonkxe kunye kwisandla esinye, uzibambe ecaleni kwakho. Ubhontsi wakho kufuneka ucwecwe ngokupheleleyo xa kuthelekiswa namacwecwe akwicala elikufutshane nomzimba wakho neminwe yakho ithe tyaba ngokupheleleyo ngokuchasene necala elichaseneyo. Hamba i-25 ukuya kwi-50 yeemitha ngelixa ucofa iipleyiti phantsi ecaleni kwakho. Tshintsha amacala. Phinda kwakhona iiseti ezi-3 kwicala ngalinye.

Ithawula Hang

Bamba ibar yokutsala kunye neentende zakho zijonge kude nomzimba wakho. Zixhome kwibar iingalo zakho zolule ngokupheleleyo, amagxa ezantsi kunye neenyawo ukusuka ebhentshini okanye emgangathweni. Bamba imizuzwana eyi-10 ukuya kwengama-30. Phinda kwakhona iiseti ezi-3 zizonke.

One-Arm Kettlebell Bottoms-Up Bamba

Bamba i-kettlebell ngesiphatho ukuze amazantsi ebell ajonge eluphahleni. Goba ingalo yakho i-90 degrees ukuze i-kettlebell ibe phambi komzimba wakho. Ukuba kukho imfuneko, sebenzisa isandla sakho sasimahla ukunceda uzinzise i-kettlebell. Bamba imizuzwana eli-10 ukuya kwengama-30 kwaye uphinde uphinde wenze iiseti ezi-3 zizonke. UCallaway uncoma ukuqala nge-kettlebell ye-10- ukuya kwi-25-pound.

Dumbbell Qhubeka

Bamba i-dumbbell enzima kwisandla ngasinye phantsi emacaleni akho. Ngaphandle kokuvumela i-torso yakho ixhomekeke kwelinye icala, hamba i-25 ukuya kwi-50 yeemitha. Phinda kwakhona iiseti ezi-3 zizonke.

Amanqatha eGripz Curl

Yongeza iFat Gripz. Cwangcisa iiseti ezi-3 ukuya kwezi-8 ukuya kwezi-15 ukuphinda-phinda ngengalo nganye. UCallaway ucebisa ukuqala nge-dumbbell ye-10 ukuya kwi-25-pound. Unokusebenzisa iFat Gripz yolunye uqeqesho nangaliphi na ixesha ofuna ukubamba ngalo.

Ilizwi elinye lokugqibela kubunzima bomzimba

Ukuba uphethe amanqatha omzimba ogqithisileyo, unokukufumanisa kunzima ukufezekisa utsalo olungancediyo kunomlingani wakho onoyileyo. Emva kwayo yonke loo nto, ukutyeba komzimba okuninzi, kuya kufuneka ubunzima bokutsala ngaphezulu kwebar, utshilo uSmith. Oko kwathiwa, konke kuxhomekeke kumntu ngamnye. Ngokomzekelo, umfazi unobunzima beepounds ezili-100 kodwa usenzima kunye nokutsalwa ngenxa yokuba akazange akhe amandla akhe aphezulu okanye afunde ubuchule obufanelekileyo. Ngeli xesha, owasetyhini onobunzima obuphindwe kabini unokuba nexesha elilula lokufika encotsheni yebar ukuba unamandla amakhulu omzimba kunye nobuchule. Ukuziphatha kwebali? Sukuvumela inani kwisikali likuthintele kuqeqesho lokutsala. "Ngumsebenzi wobugcisa kakhulu, kwaye ubuchule buhlala buxinzelela yonke into," utshilo uCallaway.

Uphengululo lwe