Izibonelelo ezininzi zeBhola yeWall kunye ne-3 eNkulu eyahlukileyo

Umxholo

• Yintoni umthambo webhola eludongeni?
• Loluphi uhlobo lwebhola ekufuneka ulusebenzise?
• Zithini izibonelelo zebhola yodonga?
• Wenza njani umthambo webhola odongeni?
• Umahluko kwiibhola zodonga
• Icala liphosa
• Phosa phambili ukuphosa
• Ukuguqula ukujikeleza
• Umgca wezantsi

Ukuba ulungele ukukhulisa amandla akho, utyumle isiseko sakho, kwaye ucelomngeni yonke imisipha emzimbeni wakho, emva koko sinokuhamba kwakho. Ukuzilolonga kwebhola eludongeni kuyasebenza, kuhamba-umzimba opheleleyo onokongeza kuwo nawaphi na amandla okanye ukuzilolonga kwentliziyo.

Le ntshukumo yokuqhushumba yenziwa njengenxalenye yomsebenzi weCrossFit. Nangona kunjalo, ngenxa yeziphumo ezivelisayo, lo msebenzi ngoku ulungelelwaniso kumaziko amaninzi omzimba.

Qhubeka ufunda ukuze ufunde okungakumbi malunga nezibonelelo zokuhamba kwebhola eludongeni, indlela yokwenza lo msebenzi ngokukhuselekileyo, kunye nokwahluka kwebhola eludongeni lokuzivocavoca olunokukunceda uthathe ukusebenza kwakho kwinqanaba elilandelayo.

Yintoni umthambo webhola eludongeni?

Umsebenzi webhola eludongeni ngumdibaniso, intshukumo ephezulu-ngamandla efuna umzamo omkhulu ukusuka kwinani elikhulu lezihlunu emzimbeni wakho.

Ikwabizwa ngokuba yibhola eludongeni, le ntshukumo ifuna izihlunu ezinamandla kumzimba wakho ongezantsi zenze isikwere ngelixa izihlunu zikwisivumelwano somzimba ongasentla sokwenza isigaba sokucinezela njengoko uphosa ibhola eludongeni.

Ukwenza le ntshukumo, uyakufuna ukufikelela kudonga olukhulu, olungenanto kunye nebhola yodonga enobunzima. Umthambo osemgangathweni wokudlala ibhola ufuna ukuba ume ujonge eludongeni. Nangona kunjalo, iiyantlukwano ezininzi zitshintsha ukubekwa komzimba wakho kumngeni kumaqela ahlukeneyo emisipha.

Loluphi uhlobo lwebhola ekufuneka ulusebenzise?

Ibhola eludongeni yahlukile kwibhola yeyeza, encinci, inzima, kwaye ayenzelwanga ukuba iphoswe eludongeni. Ikwahlukile kwibhola yeslam, inzima, yenziwe ngokwerabha, kwaye yenzelwe ukuba iphoswe emhlabeni.

Ukukhetha uhlobo olufanelekileyo lwebhola alwenzi kuphela ukuba umthambo usebenze ngakumbi, kodwa kukugcina ukhululekile ekulimaleni. Unoko engqondweni, ukusebenzisa ibhola eyenzelwe lo msebenzi yeyona ndlela ifanelekileyo yokuhamba xa ukhupha iiseti ezininzi zeempendulo.

Iibhola zodonga zihlala zenziwe nge-vinyl, kunye nophahla olungaphandle olunamatheleyo olwenza ukuba kube lula ukubamba. Ziza kwiindidi zobunzima, ukusuka kuma-6 ukuya kuma-20 eepawundi.

Xa kuziwa ekukhetheni ubunzima obuchanekileyo beebhola zodonga, into yokuqala ekufuneka uyiqwalasele sisiseko sakho kunye nomzimba ongasentla. Ibhola kufuneka ibe nzima ngokwaneleyo ukwenza umthambo ube ngumceli mngeni, kodwa ulula ngokwaneleyo ukuba ungoyisi ifom yakho.

Ngamanye amagama, qala ukukhanya kunye nenkqubela phambili kwibhola enzima njengoko usazi intshukumo. Abaqalayo bangafuna ukuqala ngobunzima obukhaphukhaphu bama-6 okanye ama-8 eepawundi, ngelixa amanqanaba omzimba ophucukileyo angafuna ukuzama iiponti ezili-10 okanye nangaphezulu.

Zithini izibonelelo zebhola yodonga?

Ukuzilolonga kwebhola eludongeni kunika iintlobo ngeentlobo zezibonelelo kwaye kusebenza malunga nawo onke amaqela emisipha emzimbeni wakho. Ikwavumela ukuba uhambise umzimba wakho kuyo yonke inqwelomoya yokuhamba-ngaphambili ukuya ngasemva, kwicala elijikelezayo, nasekujikelezeni.

Ukuzilolonga okuqhelekileyo kwebhola eludongeni kusetyenziswa amaqela amaninzi emisipha, kubandakanya eyakho:

• ii-quadriceps
• glutes
• imisipha
• umva
• isifuba
• amagxa
• biceps
• triceps
• izihlunu ezingundoqo

Ukuzivocavoca kwebhola yebhola eludongeni kunyusa ukubetha kwentliziyo yakho, kuyenza indlela elungileyo yokuphucula impilo yakho yentliziyo kunye nokutshisa iikhalori. Kuyanceda ukwandisa amandla akho okuqhushumba, eliyinto eyimfuneko kwimidlalo emininzi.

Kwaye ukwenza le ntshukumo kunokucoca ulungelelwaniso lwamehlo kunye nokuphucula izakhono zakho zokuphosa kunye nokuchaneka.

Wenza njani umthambo webhola odongeni?

1. Khetha ibhola eludongeni efanelekileyo, kwaye uyibambe ezandleni zakho.
2. Yima malunga neenyawo ezimbini phambi kodonga iinyawo zakho ziqengqele ububanzi, iinzwane zingaphandle kancinane.
3. Bamba ibhola ekuphakameni kwesifuba. Qiniseka ukuba ulungisa iingqiniba zakho emacaleni akho.
4. Yenza ingundoqo yakho kwaye ucofe ibhola. Okona kunzima ukuyicudisa ibhola, kokukhona ufuna eyona nto ibalulekileyo kunye namagxa akho ukuze usebenze.
5. Qalisa isigaba esisezantsi se squat ngelixa ugcina ibhola kwinqanaba lesifuba. I-squat phantsi de amathanga akho afane nomgangatho.
6. Emva koko qhuba umzimba wakho ngelixa uphosa ibhola kwindawo ekujolise kuyo malunga ne-8 ukuya kwi-12 yeenyawo ukuphakama. Gcina iingalo zakho zandisiwe. Ingcebiso: Khetha indawo kule ndawo kujoliswe kuyo, kwaye ujonge amehlo akho apho lonke ixesha.
7. Yibambe emva kokuba ibhampa, gcina ibhola ekuphakameni kwesifuba, kwaye uhlale phantsi ukuphinda umthambo.
8. Yenza uphinda-phindo lwe-10-15 kwiiseti ezi-2-3. Okanye, setha isibali sexesha kwimizuzwana engama-30 kwaye wenze uninzi kangangoko unakho.

Umahluko kwiibhola zodonga

Icala liphosa

Oku kwahlukahlukana komthambo webhola eludongeni ujika umzimba wakho ecaleni kwentshukumo ejikelezayo ecela umngeni kumbono wakho-ngakumbi ii-oblique- isifuba namagxa.

1. Bamba ibhola ezandleni zakho, phezulu.
2. Yima ngokujikeleza eludongeni, igxalaba lasekunene lijonge eludongeni, malunga neenyawo ezintathu.
3. Ngena kwindawo ye squat, uguqe ngamadolo, nebhola ngaphandle kwethanga lakho lasekhohlo.
4. Ngelixa wolula imilenze yakho ukuze ume, jika unyawo lwakho lwasekhohlo, ujikeleze, kwaye uyilahle ibhola eludongeni.
5. Hlala kule ndawo ukubamba ibhola. Buyela kwindawo yokuqala kwaye uphinde.
6. Phinda-phinda kali-10 kwicala ngalinye.

Ukuba le ntshukumo inzima kakhulu, qalisa ujikeleze umboko wokuma. Bamba ibhola kwinqanaba lesifuba, kufutshane nomzimba wakho, kwaye ujikeleze umzimba wakho ekunene nasekhohlo.

Phosa phambili ukuphosa

Kwisikwere esinzulu esisebenza ngakumbi sabengezelelweyo, zama ukubuyela phambili ukuphosa. Ngokukhomba iinzwane zakho, uqesha izihlunu zethanga langaphakathi kwaye uthembele ngakumbi kumandla akho ombane.

Ukuphosa ngesandla inxenye yentshukumo kutsala kwi-biceps yakho nasesifubeni.

1. Jongana nodonga, ngokungathi wenza umthambo webhola yodonga oluqhelekileyo.
2. Bamba ibhola ezandleni zakho, emva koko uyibeke phakathi kwemilenze yakho.
3. Hambisa kwindawo ebanzi yeskat.
4. Yenza i-glutes, yima, kwaye uphonsa ibhola phezulu eludongeni.
5. Yibambe ibhola ze uhlale phantsi kwindawo yokuqala.
6. Phinda amaxesha ali-10.

Ukuguqula ukujikeleza

Le ntshukumo ifuna amandla asisiseko kunye namandla okujikeleza macala omabini. Yenza kuphela ukujikeleza okubuyela umva ukuba ubusazi umthambo webhola osisiseko, uneempawu ezomeleleyo zokuhamba, kwaye unokuhamba okuhle emzimbeni wakho ongasentla.

Lo msebenzi usebenza ngamagxa akho, umva wangasemva, i-biceps, isifuba, isiseko, ii-quads, i-hamstrings, kunye ne-glutes.

1. Bamba ibhola ezandleni zakho, phezulu, kunye nomqolo ujonge eludongeni.
2. Nyathela kude nodonga kude ube ubuncinci ubude bomzimba kude. Umzekelo, ukuba uneenyawo ezi-6 ubude, qiniseka ukuba kukho iinyawo ezi-6 ubuncinci zesithuba phakathi kwakho nodonga.
3. I-squat phantsi, ujikeleze kwicala lasekunene, kwaye uphonsa ibhola eludongeni. Uya kujonga ngaphezulu kwegxalaba lakho lasekunene eludongeni.
4. Bamba ibhola emva kokuba iphume eludongeni, kwaye uphinde kwelinye icala.
5. Phinda-phinda kali-10 kwicala ngalinye.

Umgca wezantsi

Ukuzilolonga kwebhola eludongeni kukuhamba okuphakathi ukuya kwinqanaba elinokuncedisa nakuphi na ukuzilolonga okanye isekethe yoqeqesho lwamandla.

Ukucoca iiseti ezimbalwa zemidlalo yebhola eludongeni kunokunyusa izinga lokubetha kwentliziyo yakho, ukuphucula impilo yentliziyo, kunye nokuguqula umzimba wakho ube ngumatshini otyumza ikhalori. Ikwanokomeleza uninzi lwamaqela emisipha emzimbeni wakho.

Ukuba ufuna ukucela umngeni kwimisipha yakho ngakumbi, ungazama ukwahluka kwebala eliqhelekileyo lebhola edongeni okanye ngokuthe chu ukonyusa ubunzima bebhola.