Luyintoni uqeqesho oluManyeneyo kwaye kutheni lubalulekile?

Umxholo

• Yintoni uQeqesho oluManyeneyo?
• Kutheni le nto ukuQeqesha ngokuBumbeneyo kubaluleke kangaka?
• Vavanya ukungalingani kweMisipha yakho
• UngaluDibanisa njani uQeqesho oluNgalinganiyo kwiNkqubo yakho yokuSebenza
• Uphengululo lwe

Yintoni edibanisa i-doggy style, i-squats yaseBulgaria, kunye nokuphosa i-frisbee? Bonke ke bafanelekile ukuba baqeqeshwe kwelinye icala- isitayile somzimba esingaphantsi, esiluncedo kakhulu sokuzivocavoca esibandakanya ukusebenza kwelinye icala lomzimba wakho ngexesha (musa mna, indawo yesini ibalulekile!).

"Uqeqesho lwe-Unilateral yenye yezona ndlela zoqeqesho zingahoywayo ezikhoyo, kodwa zibaluleke kakhulu," utshilo u-Alena Luciani, M.S., C.S.C.S. "Ewe, inokwakha umzimba olinganayo, kodwa ikwanokunceda ukuthintela ukwenzakala, ikunike amandla ongezelelweyo owafunayo ukuze ugqobhoze ithafa, kwaye uphucule uzinzo kunye namandla ecandelo eliphakathi." Hayi kakhulu.

Kodwa, yintoni kanye kanye i-unilateral training kwaye kutheni isebenza kakuhle kangaka? Apha, uLuciani kunye nezinye iingcali zamandla babelana ngama-411 kuqeqesho lwe-unilateral-kubandakanya nendlela yokongeza kulawulo lwakho lomsebenzi.

Yintoni uQeqesho oluManyeneyo?

Ukuba uthathe isiLatin kwisikolo samabanga aphakamileyo-okanye uyazi ukuba yeyiphi i-unicycle- uyayiqonda into yokuba u-"uni "uthetha enye, kwaye ke ngenxa yoko unokuqonda ukuba uqeqesho lwe-unilateral lubandakanya ukusebenzisa enye into ethile.

"Lulo naluphi na uqeqesho olubandakanya ukwahlula nokusebenzisa izihlunu kwelinye icala lomzimba ngexesha-ngokuchasene nokusasaza ukuzilolonga ngokulinganayo phakathi kwamacala omabini njengokuba usenza ngokwesiko, uqeqesho lwamazwe amabini," ucacisa uLuciani.

Umzekelo, i-pistol squat (ekwabizwa ngokuba yi-squat-leg squat) kubandakanya ukugcina umlenze omnye uphakanyiswe emoyeni, emva koko uchopha yonke indlela ukuya emgangathweni usebenzisa amandla omlenze omnye, omileyo. Yintshukumo enye. Elinye icala, i-squat yomoya esisiseko okanye i-barbell back squat ziintshukumo ezimbini ezisebenza omabini amacala ngexesha elinye.

Kutheni le nto ukuQeqesha ngokuBumbeneyo kubaluleke kangaka?

Phakamisa isandla sakho ukuba unecala elibalaseleyo lomzimba wakho. Ukhohlisiwe! Wonke umntu unecala elilawulayo (elinamandla) nelingengomandla (omelele kancinci kancinci) lomzimba-nayiphi na ingalo oyiphakamisile kusenokwenzeka ukuba yeyongamileyo.

"Sonke somelele ngokwendalo kwelinye icala lomzimba wethu kunelinye," ucacisa watsho uLuciani. Ngokomzekelo, "ukuba ubhala ngesandla sakho sokunene, ingalo yakho yasekhohlo ibuthathaka kwaye ukuba uhlala uthatha isinyathelo sakho sokuqala phezulu ngomlenze wakho wokunene, umlenze wakho wasekhohlo ubuthathaka."

Oku kungalingani kwamandla kubonakala ngakumbi kubadlali, utshilo uLuciani. Umzekelo, ukuba uyimbaleki, umlenze owukhawulezayo ukusuka kuwo womelele kunomnye. Ngelixa, ukuba uyimbiza okanye umdlali wentenetya, ingalo oyisebenzisayo ukuphosa okanye ukukhonza iya kuphuculwa ngakumbi.

Ewe kuyenzeka ngokwendalo, kodwa ingxaki yi-asymmetry ye-muscular ayifanelekanga. U-Erwin Seguia, DPT, CSCS, uqinisekiswe yibhodi ingcali kunyango lomdlalo wezemidlalo kunye nomsunguli womdlalo ofanelekileyo.

Kwaye ukuba akunjalo? Ewe, zimbini izinto ezinokwenzeka. Okokuqala, icala elomeleleyo linokuhlawula ngaphezulu kwelinye, likhulise ngakumbi umsantsa wamandla phakathi kwamacala amabini. Rhoqo, ngexesha lokuhamba kwamazwe amabini njengebhentshi yokushicilela, ukutyhala, ukubulala, okanye ibarbell back squat, icala elinamandla liya kwenza kancinci ngaphezulu kwamashumi amahlanu eepesenti omsebenzi, ucacisa uAllen Conrad, BS, D.C., C.S.C.S. Ukuba ukhe waqhekeza ubunzima kwaye ubukrakra kwelinye icala xa kuthelekiswa nelinye, kungenxa yokuba elo cala kungenzeka ukuba lenze umsebenzi ongaphezulu. Ngokusisiseko, icala eliphambili lithathe i-slack. Oku kunokuthintela icala elibuthathaka ekubambeni, amandla anobulumko.

Okwesibini okunokwenzeka kukuba endaweni yecala elomeleleyo elingaphezulu, izihlunu ezahlukeneyo kwicala elibuthathaka ziyagaywa (ukuba akufunekanga ukuqeshwa kwakhona) ukunceda ukugqibezela intshukumo. Masisebenzise umatshini osindayo wokucinezela umzekelo: Isebenza ikakhulu isifuba kunye neetriceps, ngamagxa nangasemva zisebenza njengezihlunu zesibini. Ukuba ngexesha lokuphela kwentshukumo, elinye icala lisilela ngasemva-nokuba liyi-intshi okanye ezimbini-umzimba wakho unokufumana amaninzi amagxa akho okanye umva (kwaye mhlawumbi nokuba, yikes, umva wakho ophantsi) ukugqiba i-rep. (Idibeneyo: Ngaba kulungile ukuba neentlungu ezisezantsi emva kokuzivocavoca?)

Ngelishwa, iziphumo zokungalingani zinkulu. "Imisipha esecaleni elomeleleyo inokuba lixhoba lokonzakala okugqithisileyo," utshilo uLuciani. "Kwaye amalungu kunye nezihlunu kwicala elibuthathaka lomzimba ziye zibe sesichengeni sokwenzakala."

Kukho enye i-v ebalulekileyo isibonelelo soqeqesho lwelinye: Ukuphuculwa kwamandla asisiseko. “Ukuze uhlale uzinzile ngelixa usenza ezi ntshukumo zinomlenze omnye, umboko wakho kufuneka ungene kwi-overdrive,” utshilo uLuciani. "Nangaliphi na ixesha ulayisha icala elinye lomzimba, liza kusebenza kwaye lomeleze umxholo." (Undoqo owomeleleyo unexabiso eliphambeneyo leenzuzo-ngaphaya kwendawo eqhekekileyo.)

Vavanya ukungalingani kweMisipha yakho

Ukuphinda-phinda, phantse wonke umntu unenqanaba elithile lokungalingani kwezihlunu ngenxa yemidlalo okanye ubomi nje. (#Uxolonoxolo. Singabathunywa nje!). Ukuba unenkxalabo malunga nokungalingani, unokuhlala udibana nomqeqeshi okanye umnyangi wenyama ukuze uvavanye. Kungenjalo, nantsi indlela esisiseko yokubona ukuba awulungelelananga kangakanani kwaye ufunde ukuba ungazuza kangakanani kuqeqesho olucalanye.

Masithi ungacinezela ibhentshi 100 lbs. Unokucinga ukuba kufanelekilengokwethiyori Uyakwazi ukucofa isiqingatha sobunzima ngesandla sakho sasekunene nesasekhohlo ngokukodwa, kodwa akusebenzi njalo, utshilo uGrayson Wickham, DPT, CS.S.C.S. "Kufuna okuninzi kwimisipha yakho yokuzinzisa ukuhambisa ubunzima kwicala elinye njekwaye kufuna ulungelelwaniso olungakumbi ngengalo enye ngexesha, ngokuchasene nezimbini,” utsho uWickham. “Abantu abaninzi banokunyuka basondele kuma-30 ekhulwini xa besenza umthambo womlenze omnye wokwenza umthambo ngokuchasene nenguqulelo yemilenze emibini.”

Ke, njaniyenza Uvavanya ukungalingani kwemisipha yakho? Vavanya icala ngalinye ngokwahlukileyo. Zama uhlobo lwelungu elinye lokuhamba, ukwakha ubunzima kakhulu, ngokucotha kakhulu ukubona ukuba leliphi icala elinamandla, utshilo uWickham.

Zama olu vavanyo nge-deadlift yomlenze omnye, njengomzekelo:

• Qala nge-barbell engenanto okanye i-dumbbell elula kwaye wenze ii-reps ezintathu ngokulandelelana, kwicala ngalinye.
• Ukuba zonke ii-reps kumacala omabini zenziwe ngendlela elungileyo, yenyuka ngokobunzima, utshilo uWickham.
• Emva koko, phinda. Qhubeka ukongeza ubunzima kude kube icala elinye lingenakuhamba nangaphezulu kwifom yesandi.

Ngaphezu koko, uya kukwazi ukusebenzisa ubunzima obunzima kwelinye icala kunelinye. "Ukuba usenayo igesi eseleyo kwitanki kwelinye icala kwaye ucinge ukuba unokuphakamisa ubunzima ... musa," kusho uWickham. Endaweni yokuba, kwakamsinya nje ukuba ifom yakho iqale ukonakala, yima kwaye uqaphele ukuba zingaphi iipawundi okwazileyo ukuphakamisa kwaye leliphi icala elaziva lomelele. Musa ukumangaliswa ukuba obu bunzima buphantsi kunokuba ubulindele. "Ukufa komlenze omnye kubangela umngeni ngakumbi kunokubulala apho zombini iinyawo zakho zisemhlabeni ngenxa yemilinganiselo efanelekileyo," utshilo. Kunokutshiwo okufanayo kwimithambo emininzi esecaleni efana ne-pistol squats, imiphunga, kunye ne-step-ups, phakathi kwabanye.

Injongo apha ayithethi ukuba yi-PR, kodwa kukubona ukuba amandla kwicala ngalinye lomzimba wakho ayalingana. Ukuba awuphakamisi rhoqo, unokuvavanya icala ngalinye lomzimba wakho ngokuhamba komzimba, ukugcina iithebhu ukuba zingaphi ii-reps onokuzenza kwicala ngalinye. (Oko kuyakuvavanya ngakumbi ukunyamezeleka kwakho kwemisipha ngokuchasene namandla emisipha.) Khumbula: injongo yolu vavanyo kukuba unganakho njani ukuxhamla ngokwenza iintshukumo ezingahambelaniyo- awufuni kwenzakala kwinkqubo.

UngaluDibanisa njani uQeqesho oluNgalinganiyo kwiNkqubo yakho yokuSebenza

Iindaba ezimnandi: Ayisiyenzululwazi yerokethi. Nakuphi na ukuhamba okubandakanya ukuhambisa icala elinye lomzimba wakho ngexesha elinye kukuzilolonga kwaye, xa kwenziwe ngendlela elungileyo, kunokunceda ukulungisa oku kungalingani.

Ukuzivocavoca umzimba okungaphezulu: USeguia ucebisa ukuba ucinezelwe ngengalo enye, ucinezele ingalo enye, ucinezelo lwengalo enye.

Umthambo osemazantsi woMzimba osecaleni: Ukongeza kwi-squats yomlenze omnye kunye ne-deadlifts, uthi, "Nawuphi na umbhobho lukhetho olukhulu." Zama ukwenza ulinge ngemiphunga yokuhamba umva, imiphunga ebuya umva, imiphunga engaphambili, imiphunga ephakame ngasemva (ekwabizwa ngokuba yi-split squats), kunye nemiphunga egoso. U-Luciani wongezelela ukuba i-step-ups yomlenze omnye, i-step-ups-ups-ups, kunye neebhulorho ze-glute zomlenze owodwa ziyasebenza.

Ukuzivocavoca umzimba ngokupheleleyo Zama i-Turkish get-ups, windmills, kunye nokuhamba ngengalo enye ngaphambili kwirack. "Andinakubancomela ngokwaneleyo, kuba bayarhafu kwaye bomeleza umzimba wonke, icala elinye ngexesha," utshilo uSeguia. (Jonga ngakumbi: Ii-7 Dumbbell Strength Training Iintshukumo ezilungisa ukungalingani kwemisipha yakho).

Xa uqala ukuqalisa ngoqeqesho olusecaleni, hlala ngaphakathi koluhlu lwe-5-12 kwaye uvumele icala lakho elibuthathaka lichaze ubunzima obusebenzisayo, utshilo. "Injongo apha kukunceda elona cala libuthathaka ukuba linyukele kwelomelele ngakumbi, akunyanzelekanga ukuba lenze elomelele ngakumbi." Qaphela.

Iingcebiso ezimbini ezingakumbi: Qala ngecala lakho elingalawulekiyo. “Layisha icala lakho elingenamandla kuqala ukuze ujongane necala elibuthathaka xa umzimba wakho umtsha,” utshilo uLuciani. Kwaye ugcine inani leempendulo ezifanayo kwicala ngalinye, utsho. (Jonga kumhlathi ongentla ngesikhumbuzo sokuba kutheni).

NgokoNjani ukumilisela ezi ntshukumo kwinkqubo yakho yesiqhelo? Ayenzi njaloyinyani umcimbi, ngokukaLuciani. "Inyaniso, uqeqesho olwahlukeneyo lungathatha lonke uqeqesho lwakho lwamazwe amabini kuba luza kukwenza ube ngcono nakwimibutho yamazwe amabini," utshilo. Ke, "akukho ndlela ichanekileyo okanye iphosakeleyo yokubandakanya uqeqesho kwelinye, ingakumbi ukuba awukwenzi kwaphela," utshilo. Yipoyinti elungile.

Ukuba ufuna isikhokelo, cinga ngokuguqula ezi ntshukumo zingentla kwisekethe iintsuku ezimbini ngeveki. (Idibeneyo: Uyakha njani uMsebenzi oSebenzayo weSekethe)

Uphengululo lwe