Uqeqesho lokubuya: uqeqesho olu-6 kunye nendlela yokwenza

Umxholo

• 1. Ukutsala ngaphambili
• 2. Ipulley echaziweyo
• 3. Umqolo ogobile
• 4. Uphando lomhlaba
• 5. Ukuguqula impukane
• 6. Ibhodi yesilayidi

Uqeqesho lwangemva lwahlulwe ngamaqela emisipha ofuna ukusebenza kuwo, kwaye kufuneka luboniswe yingcali yemfundo ngokwasemzimbeni ngokwenjongo yomntu. Ke, imithambo esebenza kumqolo ongasentla, embindini nakwindawo enamakhwapheni ingabonakaliswa, enokuthi yenziwe kwiiseti ezi-3 zokuphindaphinda ezili-10 ukuya kwezili-12, okanye ngokwesikhokelo somhlohli.

Nangona kunjalo, ukuze iziphumo zibe nokufezekiswa, kufuneka ukuba uqeqesho lwenziwe kakhulu kwaye lihloniphe izikhokelo eziyimfuneko ngokunxulumene nothotho lokuphindaphinda kunye nekhefu. Ukongeza kwi-hydration kunye nokutya okunempilo kunye nokutya okunesondlo, ekufuneka kukhokelwe yingcali yezondlo ngokwenjongo.

1. Ukutsala ngaphambili

Xa utsalo olungaphambili, ekwabizwa ngokubapulley ngaphambili, umthambo wenziwe uhleli ujonge kumatshini. Emva koko, ngezandla zakho kwisiphatho, yiza ibha uye esifubeni sakho. Ukuze intshukumo yenziwe ngokuchanekileyo, i-torso akufuneki yenze ukuba intshukumo ibuyele emva naphambili, njengokubuya nokubuya, ziingalo kuphela ekufuneka zihambile. Lo msebenzi usebenza ikakhulu kwimisipha yomqolo ophakathi, obizwa ngokuba yi-latissimus dorsi.

2. Ipulley echaziweyo

I-pulley echaziweyo ihleli phantsi, ubuso bujolise kumatshini nakwikholamu ethe nkqo. Emva koko umntu otsala izibambo, wenza intshukumo ukusuka phezulu ukuya ezantsi ekuvuleni nasekuvala iingalo.

Ukuhamba kwalo msebenzi kusebenza zonke izihlunu zomqolo, kodwa ubukhulu becala leyo isuka embindini iye esiphelweni, ibizwa ngokuba yi-latissimus dorsi, kwaye inkcazo yalo msebenzi iya kugxila kumqolo osezantsi.

3. Umqolo ogobile

Ukwenza ukubetha okugobileyo, umntu kufuneka athembele kwisifuba phambili kancinci kwaye abambe ibha ngezandla kude kancinci ukusuka emgceni wamagxa. Emva koko qalisa intshukumo ngokuguqula iingqiniba, uzise ibha esiswini kwaye ubuyele kwindawo yokuqala elawula intshukumo.

Lo msebenzi ubonakalisiwe ukuba usebenze izihlunu zaphakathi kunye nezasemva zomqolo, obizwa ngokuba, itrapezius ephakathi, infraspinatus kunye ne-latissimus dorsi.

4. Uphando lomhlaba

Ukufelwa ngaphandle kokusebenza kwezihlunu ezijikeleze umqolo, ukubuyela umva komda kunye nommandla we-lumbar, kukwavuselela izihlunu zomqolo wethanga kunye ne-glutes kunye nesisu, kuthathelwa ingqalelo njengomthambo ogqibeleleyo nonomdla kwabo bafuna i-hypertrophy.

Ukwenza i-deadlift, umntu kufuneka abeneenyawo ezifanayo ububanzi ngamadolo kunye nezandla ububanzi obufanayo namagxa. Ke, ekuhambeni kokuchola ibha phantsi, vuka ude ume ngokugqibeleleyo, kunye nebha esiswini sakho kwaye emva koko ubuyele kwintshukumo yokuqala kunye nebha phantsi, ugcine umqolo wakho uhlala uthe nkqo kwaye uzinzile.

5. Ukuguqula impukane

Ukwenza lo msebenzi, umntu makahlale ejonge kumatshini, ngesifuba ejonge ebhentshini. Emva koko, wolule iingalo zakho ude ubambe imivalo kwizixhobo, iingalo zakho zithi nkqo, zivule de uzive ungena kwimisipha yangasemva.

Imisipha esetyenziselwe ukubuyela umva yile isuka entanyeni iye embindini womqolo, obizwa ngokuba yi-rhomboid, posterior deltoid kunye ne-trapezius esezantsi.

6. Ibhodi yesilayidi

Ibhodi inokuba neendlela ezininzi zokwenza, kodwa eyona nto ixhaphakileyo iyenziwa esiswini sakho, uphumle engqinibeni nasezinyaweni, umsipha osebenze kulo msebenzi yi trapezius epheleleyo, eqala entanyeni inyukele embindini umva.

Ukongeza ekomelezeni izihlunu, ibhodi inokupholisa iintlungu ezisezantsi kwaye isebenze sonke isisu. Jonga ezinye iintlobo zebhodi.