Indlela enhle yokulondoloza impilo yakho - ke Nyakazisa nge barbell emahlombe akho

Njalo inombolo engu elikhulayo yizifo ezihlobene nokungabikho isimo eguqa. Izazi zithi lokhu kungenxa computerization sokuphila ukuthi ngokushesha ikhula ngesivinini, ngisho emazweni ampofu.

Ubuhlungu emgogodleni - panacea for lendoda wanamuhla

Noma ubani lihlotshaniswa umsebenzi ikhompyutha, manje noma ngokuhamba kwesikhathi sibhekene yobuhlungu beqolo, emgogodleni nomgogodla wesibeletho. Kunzima kakhulu ukuhlala endaweni eyodwa ukuze 8 amahora zonke ngenkathi ugcina ngqo yakho emuva. Ngaphezu kwalokho, hhayi ihlonishwe isimo lesifanele. Konke lokhu kunomthelela ekubeni buthakathaka imisipha emuva, okuyinto luhambisana nomthwalo kwandisa nobuso esikhathini esizayo esiseduze ababenezinkinga ezinkulu emuva.

Ukuze ulondoloze impilo yakho, umane kudingeka emzimbeni ukulayisha emzimbeni. Kungenjalo, uhlelo kwemisipha buthakathaka nge sikhathi, elibangela ubuhlungu obukhulu emhlane. Omunye izivivinyo enkulu ukuthi engenziwa kokubili abantu abasha kanye nabantu abadala, kukhona emithambekeni nge barbell emahlombe akho.

Ngokuvamile kutuswa ukuba sifeze amantombazane, ngoba umthwalo incane, futhi kungenziwa kalula kushintshwe ngaphandle oqeda pancake esindayo 25 kg. Abesilisa basamthanda ngaphezulu amandla ukuzivocavoca ezifana deadlift.

Ukuze enze le mithambeka, uzodinga nempilo enhle, isigaxa nokulangazelela ukuqinisa impilo yabo. Yiqiniso, ekhaya kungelula ukuba afeze, njengoba isidingo sokuqaphela esifanele wokugubha futhi isamba elanele Isikhala free on the ifenisha. Ngokuvamile thiya nje ukuntuleka kwesikhathi. Ikhaya kunzima kakhulu ukuletha ngokwami ukuba "izithukuthuku" futhi ithambekele nge barbell emahlombe akho.

Yini amasayithi ayalayisha?

Uma wenza lokhu, zisetshenziswa amaqembu amathathu ezinkulu muscle:

• buttock;
• erectors;
• hamstrings.

Ngakho, indlela efanele yokwenza lokhu emithambekeni nge barbell emahlombe akho?

ukusebenza inqubo

Ukuphepha iyingxenye yanoma yimuphi umsebenzi. Ukuze extricate uqobo kusukela ukulimala, kubalulekile ukugcina ukuqaliswa efanele inqubo. Umthwalo esiningi emuva - lokhu ingenye imisebenzi eyingozi kunazo sawo esiningi kanye nezinye ezemidlalo amandla.

Njengoba kushiwo ngaphambili, nemithambeka nge barbell emahlombe yakho - uzivivinye ukuthi ungenza njengoba izingane (uma ukuqina noma ibaphi abantwana engasindi noma izinduku), kanye nabantu abadala ngaphezulu. Ngaphezu kwalokho, ngenxa imishini elula amazinga aphansi umthwalo kungaba ukweluleka abantu abadala.

Ngakho, thatha entanyeni. Isisindo sayo akufanele zikubangele uvalo nokwesaba. Sibambe ke, kufanele beqiniseka amakhono abo siqu. Ngokuvamile, emahholo, kukhona Racks ekhethekile kuyoba esisemqoka ukuziphatha okuphephile umsebenzi. Usizi kufanele uqale ufake nabo ngaso emahlombe abo.

Ithambekele nge barbell emahlombe akho, ukhiphe kuqala ibha kusukela yokubeka, ngiyibeke phezu emgogodleni wesibeletho ukuze itholakala endaweni imisipha trapezius bese uthinta ukhululekile emahlombe. ungafaka ithawula ngaphansi entanyeni ukuvimbela ubuhlungu.

Imilenze akufanele waqonda ngokugcwele futhi amasokisi kungenzeka kancane ukwandisa kwangaphandle. Kancane kancane wehlise umzimba wakho phansi, ngifuna ukubaleka ngesikhathi ukhalo emuva ukulinganisela kwakhe nokuma komzimba elifanele. Ukwenza emithambekeni nge barbell emahlombe akho, ungakhohlwa mayelana inqubo efanele ukukhishwa: uma ezaziwazungezile ngemuva, ke kungase kubabangele ukulimala umgogodla, okungaba buhlungu ngempela.

Uma usuyifinyelele iphuzu isiqongo, futhi emuva wakho kufana ngokuphawulekayo nalokho okwenzeka isikhundla kwisitezi - ukuqala kancane abaluphakamisela phezulu kuya indawo yokuqala.

Indlela ukuphefumula senziwa enalokho kuthambekela nge barbell emahlombe akho?

Lapho tilting phambili kuyadingeka kanjani ukuphefumula umoya kancane, futhi lapho aba noma ukubamba umoya noma ukuphefumula ngaphandle ngesikhathi ephakamisa. Khumbula ukuthi okungalungile uhlelo umoya futhi zibangelwa ukuphefumula ngesikhathi umsebenzi ejimini, ezingapheli zingayilimaza inhliziyo, okuzokwenza ukuhlangabezana umthwalo ngokweqile futhi ibeke.

Ezemidlalo kufanele ulethe impilo hhayi ukukhetha kwakhe. Ngakho-ke zihlobene ngokunaka amathiphu Umqeqeshi yakho, ohlale ekulungele ukusiza futhi aveze amaphutha.

Hhayi beqiniseka imilenze yakho? Ingabe uhleli!

Emithambekeni nge barbell emahlombe akho ehlezi ezihlukahlukene version zakudala, okuyinto ayenza bemile. Lona ethandwa kakhulu umsebenzi emhlane, ngemuva hyperextension phakathi kwalabo banezinkinga ehlanganyelwe noma kunemisipha yomlenze. Ukuze ususe kubo kusukela umthwalo ngokwanele ukuba ahlale ebhentshini nge isitembu futhi enze encike phambili kulesi sikhundla.

Watadisha ngaphansi kokuqondisa nomqeqeshi afanelekayo

Kunoma ikuphi, ngaphambi kokuthi enze lokhu, sicela uxhumane ofundisa professional kanye ungangabazi ukuxoxa ngezinkinga zabo nemihlane yawo, uma ikhona, njengoba lokhu kuzoya umphumela ukuqeqeshwa. Phela, uma unenkinga, isibonelo, une disk washelela kabuhlungu emgogodleni, khona-ke wathi ukugoba ukwenza nge barbell emahlombe kuyadingeka kuphela ngaphansi kokuqondisa esiqinile uchwepheshe, uma ngaso sonke uvunyelwa ukwenza.

Uma nenza ngaphandle umqeqeshi ke ngokucophelela esibukweni, ukuzijayeza nenhlangano yonkana ilahlekelwe indlela kanye okuzokwenza oshukumisa ngayo umzimba wakho lapho uvivinya umzimba. Phela, uma enza emithambekeni nge barbell emahlombe akho, imishini kumele usondelane Ilungile. Ngamanye umsebenzi ungenza kungalimaza kakhulu kunokuba kusize.