Kutheni Sithanda Ukuba UMichael Phelps Uthathe iBarre Class

Umxholo

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I-Olimpiki ehonjiswe kakhulu kwimbali ithathe iklasi yokuthambisa izolo. Ewe. Ilungile lo nto. UMichael Phelps wajoyina isoka lakhe uNicole Johnson kukulunga kokungcangcazela kane eBarre3 eArizona. UJohnson waphawula kwi-caption yakhe ukuba ukonwabele ukubukela uPhelps edlula eklasini-kwaye njengoko nawuphi na umntu oqalayo usazi, ukuba awuzange ukwenze oko ngaphambi kokuba kube njalo. uphambene nzima, nokuba ufanelekile kangakanani na. Kodwa nangona wayenyamezele eklasini, uPhelps wayekhangeleka onwabile.

IBarre yaziwa ngokuhamba kwayo okuncinci kwe-isometric kunye nokuphindaphinda. Kumntu oqhele ukwenza umthambo onamandla ngakumbi njengokuqubha okanye ukubaleka, ngokuqinisekileyo luhlengahlengiso. Ngelixa uninzi lwabantu lusebenzisa iiklasi ze-barre ukuze zihlale zimilo, oko kusenze sazibuza: Ngaba iiklasi ze-barre ziluncedo olufanelekileyo kuqeqesho lomzimba olunamandla? Sincokole noShalisa Pouw, uMqeqeshi oMqeqeshi oMkhulu kwi-Pure Barre ukufumanisa. (Jonga kwakhona: Eyona mithambo mibi kunye neyona mibi.)

Pouw uqaphele ukuba i-barre iyamangalisa iimbaleki zalo naluphi na uhlobo ngezizathu ezininzi. Okokuqala, i-isometric kunye ne-isotonic contractions ebonakaliswe ekusebenzeni kwe-barre "ibonakalisiwe ukuba isebenze kwimicu yakho yemisipha ecothayo, kwaye loo micu yokuhamba kancinci inceda ukwandisa amandla kunye nokuphucula unyamezelo, oluluqeqesho olukhulu lomnqamlezo kuye nawuphi na umdlali." Ukwathi "ngelixa uninzi lwezemidlalo kunye nokuzilolonga kujolise kumaqela amakhulu emisipha, iiklasi ze-barre zinceda ukujolisa kwamanye amaqela emisipha ahlala engasebenzi, enceda ukomeleza ukwakheka komzimba wakho. Iimbaleki, umzekelo, zenza okuphindayo Ukunyakaza okusebenza i-quads kunye ne-hamstrings. Ngokongeza kwiiklasi ze-barre ukomeleza inyonga zabo, isihlalo sangaphandle, kunye namathanga angaphakathi, bayakwazi ukudubula kwimisipha emininzi njengoko bebaleka, bencedisa ukwandisa isantya kunye nomgama wabo.

Iiklasi zeBarre zikwagxininisa ukolula ngokukhawuleza emva kweseti nganye yokuzivocavoca, ongayi kuyifumana kwezinye iiklasi zokuzilolonga. U-Pouw uthi, "Ukuguquguquka kubalulekile nakweyiphi na imbaleki, njengoko inceda ekuphuculeni uluhlu lokuhamba kunye nokuthintela umngcipheko wokwenzakala. Kwabadlali abaninzi behardcore, iiklasi ze-barre ziyabavumela ukuba baqeqeshe-ukuqeqesha ngendlela ebanceda bakhe amandla nokuba bhetyebhetye ngaxeshanye. " Kwaye ukuba ukhe waya eklasini, uyazi ukuba awungekhe ulibale undoqo. "Iiklasi zeBarre zilayishwe ngumsebenzi ongundoqo, onceda iimbaleki ngokuzinza, ukulinganisela kunye namandla onke," utsho.

Ngelixa uPouw ecebisa ngokuthatha iklasi ye-barre ukufumana amava apheleleyo kunye nokuqinisekisa ifom efanelekileyo, nazi izindululo zakhe zokuxhasa uqeqesho lwakho wedwa ekhaya:

1. Amakhulu

Qala ngokulala ngomqolo kwaye wandise imilenze yakho kwi-angle ye-45-degree kunye nomqolo wakho ophantsi ucinezele emgangathweni. Jika isilevu sakho esifubeni sakho kwaye ufikelele ezingalweni zakho ngamacala akho zijongise izandla zakho phantsi. Qalisa ukumpompa iingalo zakho phezulu naphantsi (njengokungathi uqhwaba amanzi) kwaye uqale umphefumlo wakho. Tsala imipompo emi-4 uze uphefumle iimpompo ezi-4, ukrwaqula ezantsi ukuzama ukugcina inkaba yakho itsaliwe. Phinda-phinda ukuphefumla oku-10.

2. Indawo eQhelekileyo yePlanga

Yiza kwiplanga ephakamileyo kwaye uthathe izandla zakho banzi kancinci kunamagxa akho. Tsala i-abs yakho ukuze ucofe umqolo wakho kwaye uthambise iingqiniba zakho. Thatha iinzwane zakho zasekunene kwaye utsale idolo lakho emzimbeni wakho ukuya egxalabeni lakho lasekhohlo kwaye ulifikelele egxalabeni lakho lasekunene. Enye into etsala idolo ukusuka egxalabeni ukuya egxalabeni amaxesha ali-10. Emva koko phinda ngedolo lasekhohlo. Phinda iiseti ezi-3 ngomlenze ngamnye.

3. Ulwandiso lweeTriceps

Ukwenza lo mthambo (olungele abantu abaqubhayo) yima iinyawo zakho ziqelelene ngobubanzi be-hip kwaye unxusene. Jika kancinci umzimba ophezulu ukuya phambili kwi-angle ye-45-degree, ugcine umqolo wakho uvulekile. Gobela iingqiniba ngamacala akho kwaye wandise iingalo zombini ukuya kwindawo ephezulu. Qala nge-15 ukuya kwi-20 yokunyusa okuncinci kweengalo kwaye emva koko uye kwi-15 ukuya kwi-20 encinci encinci ukuya kumgca ophakathi. Sebenzela iingalo zakho ezithe tye, eziphezulu. Phinda iiseti ezi-3.

4. Amathanga angaphakathi kunye nokuSebenza kwesihlalo esingaphandle

Qala ngokubamba ngasemva kwisitulo senkxaso. Hamba iinyawo zakho zibanzi kunesinqe sakho kwaye ujike iinzwane zakho kancinci. Phakamisa phezulu kwii-tiptoes zakho kwaye ugobe amadolo akho ukutshonisa isihlalo sakho ukuya kwinqanaba lamadolo, ugcine amagxa akho ebekwe phezu kwamaqatha akho kunye namadolo phezu kwamaqatha akho. Qala ngokucinezela amadolo akho umva kancinci amaxesha ali-10 ukuya kweli-15. Emva koko bamba umatshini wokushicilela kwaye ubambe isinqe sakho ngaphantsi, ucofe ukuqaqamba kwakho amaxesha ali-10 ukuya kwali-15. Phinda uthotho lwamaxesha ama-3, ngaphandle kokuphuma kwindawo phakathi kweeseti, kwaye uyisebenzele loo ndawo. Lo msebenzi uyamangalisa iimbaleki.

5. Ukuma Umsebenzi wesihlalo esingaphandle

Bambelela ngasemva kwesitulo ukuze ufumane inkxaso. Thatha izithende zakho kunye neenzwane ngaphandle. Yandisa umlenze wakho wasekunene ngqo ngasemva ngase diagonal ekunene kwaye uguqule unyawo lwakho iinzwane zakho zijikile kancinci. Thambisa idolo lakho lokuma uze ubambe isinqe sakho phantsi ukuze ubambe isihlalo sakho sangaphandle ngelixa ugcina umzimba uphezulu. Qala ngokulanda izangqa zobukhulu be-dime ngesithende sakho amaxesha angama-20, kwaye emva koko ujike izangqa zakho kangangezihlandlo ezingama-20. Bamba umlenze phezulu uze ucofe isihlalo sakho sangaphandle ukuze uphakamise umlenze amaxesha angama-20. Yalatha ubhontsi wakho wasekunene kwaye uphinde izangqa zakho kunye nokuphakamisa ngaphandle kokulahla umlenze. Phinda uthotho olupheleleyo kwicala lasekhohlo.

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