Zeziphi iiMithambo eziQhelekileyo kwaye kutheni zibaluleke kangaka?

Umxholo

• Zintoni iiCompound Exercises?
• IiNzuzo zokuSebenza okuDityanisiweyo
• Ngaba kukho naziphi na izinto ezisezantsi zokuzivocavoca umzimba?
• Uluhlu lweZinto eziQinisekayo zoQeqeshiso lokuzibandakanya kwiRoutine yakhoUkuba ufuna ukukhulisa amandla kunye nekhalori yokutshisa izibonelelo zeseshoni yokuzivocavoca emfutshane, iindlela ezimbalwa zokuzilolonga zinokukunceda wakhe amandla okusebenza kuyo yonke indawo.
• Uphengululo lwe

Akukho nto iphazamisayo ngaphezu kokusebenza nzima kwindawo yokuzivocavoca imihla ngemihla, kodwa uzive ngathi awuboni iziphumo.Into kukuba, ukubona ngokwenene (kwaye uzive) utshintsho olukhulu, kufuneka ugxile ekusebenzeni kwakho ngobulumko.

Ukuzivocavoca okuhlanganisiweyo akwenzeli ukuba ixesha lakho lokuzivocavoca lisebenze ngakumbi, kodwa likuncede womelele kwaye ulunge ngexesha elincinci. Yiyo le nto, kunye nayo yonke enye into ekufuneka uyazi malunga nokuzilolonga okuhlanganisiweyo, kubandakanya uluhlu lweyona midlalo mihle yokwenza kunye nendlela yokongeza ekusebenzeni kwakho.

Zintoni iiCompound Exercises?

Ukuqonda imithambo edibeneyo, kufuneka uqonde umahluko phakathi kwemithambo edibeneyo kunye neyodwa. (Idibeneyo: Imibuzo yokuPhakamisa isisindo esiqhelekileyo yaBasaqalayo abakulungeleyo ukuQeqesha kakhulu)

Imithambo edibeneyo Ukuzivocavoca okusebenzisa amaqela amaninzi emisipha kwaye afuna amajoyina amaninzi ukuba ahambe kulo lonke i-rep, uchaza umqeqeshi kunye nonyango lomzimba uBill Kelley, D.P.T., ATC, CSCS, umnini we-Aeries Physical Therapy eMzantsi Florida.

Kwi-squat, umzekelo, yomibini imilenze yakho kunye nomlilo ongundoqo xa ususa i-hip, idolo, kunye namaqatha amaqatha ukuhla uye ezantsi kweso sikhundla kwaye ubuye ume.

UkuzilolongaNgakolunye uhlangothi, sebenzisa iqela elilodwa le-muscle kwaye ufuna enye idibeneyo ukuhamba ukuze wenze i-rep.

Umzekelo ogqibeleleyo: Biceps curls. Udibanisa izihlunu zakho ze-biceps ukuhambisa amalungu akho e-elbow kwaye ugobe ii-dumbbells phezulu, kodwa akukho malungu angena kwisenzo.

IiNzuzo zokuSebenza okuDityanisiweyo

Umthambo wokuziqhelanisa wedwa ulungile ukuba ufuna ukuziphucula ngokwenyani kwiqela elinye lezihlunu, nokuba kungenxa yokuba ufuna ukuphepha ukusebenzisa izihlunu ezonzakeleyo okanye ukukhulisa elo qela lezihlunu ngokukodwa; Nangona kunjalo, imithambo ehlanganisiweyo lutshintsho olupheleleyo lokuzilolonga kwakho kunye nokomelela ngokupheleleyo.

Xa usebenzisa amaqela amaninzi emisipha kunye ukwenza umthambo odibeneyo, "udala amandla amakhulu okusebenza, amandla amakhulu, kunye namandla, kwaye ufumane i-bang enkulu kwi-buck yakho kwindawo yokuzivocavoca," kusho uKelley.

Ngapha koko, uphononongo luka-2017 olupapashwe kwi- Imida kwiPhysology xa kuthelekiswa nokuzivocavoca umzimba abasebenzisa ikhompawundi xa kuthelekiswa nokuzilolonga bodwa kwiiveki ezisibhozo zokuzilolonga ngendlela elinganayo, kwaye bafumanisa ukuba iqela elijolise kwimithambo yeekhompawundi lenze inzuzo enkulu kuwo omabini amandla kunye ne-VO2 max (uphawu lwempilo yomzimba).

Ngethuba elifutshane, ukusebenzisa amaqela amaninzi emisipha ndawonye kufuna amandla amaninzi emzimbeni wakho, oku kuthetha ukuba utshisa iikhalori ezingaphezulu. Kwixesha elide, olo phuculo kumandla okusebenza, amandla, kunye namandla athetha ukuba awusebenzi nje ngcono kwindawo yokuzivocavoca kodwa unokusingatha imisebenzi yemihla ngemihla (efana nokuthwala isutikheyisi yakho kwisikhululo seenqwelomoya esaphukileyo) ngokulula ngakumbi.

Iintshukumo ezintsonkothileyo zifuna ulawulo olungcono kunye nexesha lamaqela ezihlunu ezininzi-kunye namalungu asebenza kuwo, utshilo uKelley. "Kwaye oko kulungelelaniswa kunye nolawulo kuguqulela kwezinye izinto, kukunceda womelele kwaye ulungelelanise emhlabeni." (La mandla ahamba nawo aya kukunceda ukuthintela ukungalingani kwemisipha okuqhelekileyo.)

Ibhonasi eyongeziweyo: "Ekubeni i-compound exercises ibandakanya inani elikhulu lemisipha ukuya kwikhontrakthi, idala ukuxhathisa okukhulu kwintliziyo njengoko impompa igazi, ekugqibeleni liqinisa intliziyo yakho," kuchaza uKelley. Emva kwayo yonke loo nto, intliziyo yakho sisihlunu, nayo! (Le yenye yeenzuzo ezininzi zokuphakamisa iintsimbi.)

Owu, kwaye kwinqanaba elifanelekileyo, kuba umthambo wokuzilolonga usebenza izihlunu ezingaphezulu ngaxeshanye, ungadibanisa kunye nje ezimbalwa zokwenza umthambo opheleleyo, wongeza uKelley. (Ukutshisa umzimba ngokupheleleyo ekuzihlukaniseni uhamba wedwa kungathatha ixesha eliphindwe kabini.) Ke ukuba uxakekile ixesha kodwa usafuna ukuvuna izibonelelo ezininzi ngokuzilolonga kwakho ngangokunokwenzeka, iintshukumo ezimbaxa zinokukusa apho.

Ngaba kukho naziphi na izinto ezisezantsi zokuzivocavoca umzimba?

Ngelixa kungekho nto ingako yokutshisa iikhalori ezininzi, ukomelela ngokukhawuleza, kwaye ube ngumntu ombi ngokwasemzimbeni, kukho into enye ekufuneka ihlale engqondweni yabantu abaqalayo ukwenza umthambo.

Ukuzilolonga okuhlanganisiweyo ngokubanzi kuhambele phambili kwezobuchwephesha, utshilo uKelley. "Ngokuyintloko, bafuna ubuchule ngakumbi ukugcina ifomu efanelekileyo-ngakumbi xa uqala ukuziva udiniwe okanye wandise ubunzima obusebenzisayo."

Ngaphandle kolawulo olululo lwemoto kunye nokwazisa ngexesha lokuzilolonga okuhlanganisiweyo, uyawongeza umngcipheko wokwenzakala. Ngelixa kunzima kakhulu ukumosha i-biceps curl (kwaye ingesiso isoyikiso esikhulu emzimbeni wakho ukuba uyenzile), ukwenza i-squat ngokungafanelekanga kunokubeka umzimba wakho (funda: umva ezantsi) kwindawo entle ezoba ngumzobo-ingakumbi ukuba usebenzisa. ubunzima obunzima. (Kungenxa yoko le nto kufuneka usoloko usenza imithambo ye-compound kuqala ngexesha lokuzilolonga kwakho (xa unamandla kakhulu) kwaye ugcine ukwahlulwa kukwahamba kamva.)

Njengayo nayiphi na into esempilweni, nangona kunjalo, "qala ucotha kwaye ukhaphukhaphu kunye nenkqubela phambili njengoko amandla kunye nobuchule bakho buvumela," utshilo uKelley. Kwaye ayikhe ibe ngumbono ombi ukuba umqeqeshi akunike uhlobo lokutshekisha okanye akuhambise ngeendlela ezifanelekileyo zokuhamba wedwa okanye ngexesha leklasi.

Uluhlu lweZinto eziQinisekayo zoQeqeshiso lokuzibandakanya kwiRoutine yakhoUkuba ufuna ukukhulisa amandla kunye nekhalori yokutshisa izibonelelo zeseshoni yokuzivocavoca emfutshane, iindlela ezimbalwa zokuzilolonga zinokukunceda wakhe amandla okusebenza kuyo yonke indawo.

Iisquats: Izikwere zibandakanya iqatha lakho, idolo, kunye namalungu e-hip, ubeka yonke into ukusuka kwii-quads zakho kunye ne-hamstrings ukuya kwi-glutes yakho kunye nomongo wokusebenza. Lo mthambo usisiseko uyakunceda ukuba usuke ekugobeni uye ekumeni kwaye yintshukumo oyisebenzisayo kuyo yonke imidlalo (nokuba ukhwele okanye uphume esofeni), utsho uKelley.

Ukufa: "Oku kukhulu kwikhonkco lakho elingasemva [umva womzimba] izihlunu, njenge-hamstrings, i-glutes, kunye ne-back extensors," kusho uKelley. I-Deadlifting ibandakanya amadolo akho, isinqe, kunye nomva, ukuphuhlisa amandla akho okuthabatha izinto emhlabeni (kunye nokunyusa amandla akho okubamba).

Imiphunga: Utshintsho lwe-lunge umahluko ngaphandle apho zonke zifuna isiseko esizinzileyo kwaye somelele, imilenze elungeleleneyo njengoko ugoba esinqeni, emadolweni, nasezinqeni ukuhla usiya emhlabeni emva koko unyuse umva uye phezulu.

Ocinezelo bamahlombe: Unokucinga ukuba ucinezelo oluphezulu lusebenzisa izihlunu zakho zamagxa kuphela, kodwa undoqo wakho uvutha umlilo ukuze ugcine i-torso yakho izinzile, isifuba sakho kunye ne-triceps zikunceda ukuba utyhale ubunzima phezulu, kwaye i-lats yakho kunye ne-biceps zikunceda ukuba uzithobe phantsi. Ngaba ufuna ukubeka into enzima kwishelufu ephezulu? Oomatshini bokushicilela amahlombe bafumana i-cover.

Izicinezeli zebhentshi: Ukudubula kakuhle kakhulu kuyo yonke imisipha emzimbeni wakho ophezulu (kwaye usebenzisa onke amalungu ukusuka emagxeni akho ukuya kwiminwe yakho), umatshini wokushicilela webhentshi kukuhamba komzimba okuphezulu.

Uphengululo lwe