Esikhathini sokuzivocavoca, ungenza isethi ephumelelayo yokuzivocavoca emhlane, okusiza ukwenza umzimba ube mnye kakhulu futhi ulingane. Kunezinyathelo eziningi ongenza ngazo uhlelo olukuvumela ukuba uzuze imiphumela emihle. Ngaphezu kwalokho, emuva okuqeqeshiwe kusiza ukugcina ukuma, okubaluleke kakhulu ubuhle bentombazane.
Ungayigodla kanjani imoto yakho ejimini?
Ngaphambi kokuqhubeka nenqubo yokubulawa, sizoqonda kwezinye izimo eziningana. Udinga ukuzivocavoca njalo, izikhathi 3-4 ngesonto. Ochwepheshe abayincoma ukuthi benze njalo nsuku zonke, ngoba imisipha ikhulisa ivolumu hhayi ngesikhathi sokuthola umthwalo, kodwa uma iphumula. Ngokuqondene nokuphindaphinda, kunconywa ukuba wenze izikhathi ezingu-12-15 ngezinyathelo ezintathu. Kwabaqalayo, ukuqeqeshwa emuva ekuzivocavoca kufanele kwenziwe ngesisindo esincane futhi emva kwesikhashana ukwandisa umthwalo. Uma umgomo kungukuthi ulahlekelwe isisindo bese usula imisipha, kuyadingeka ukuba uhlanganyele ngokuphindaphindiwe ekwenzeni okuphindaphindiwe okuningi ngokuphumula okuncane. Uma ukuqeqeshwa kuhloswe ukwandisa ivolumu yomzimba, kuyadingeka ukuthi wenze izivivinyo eziyisisekelo ngesisindo, ukwenza inombolo encane yokuphindaphinda. Ukuqonda indlela yokuphambanisa intombazane ejimini lokugcoba, kubalulekile ukwenza izivivinyo, ukubuka yonke imiyalezo ye-nuances, esizoxoxa ngayo.
- Ukudonsa . Ukuzivocavoca okuvame kakhulu okwenziwe ku-crossbar. Ukuze uhlukanise futhi ukwandise umthwalo, ungenza ukudonsa ngezindlela ezahlukene. Ukuze kusetshenziswe imisipha yangemuva ukuze kuphakanyiswe kuyadingeka ngezindleko zabo, ngangokunokwenzeka kungabandakanyi izandla. I-IP - bamba umgqamuko ngesigqoko esijwayelekile, bhonqa amadolo bese uwawela ukuze umzimba ungakhululi. Ingemuva kufanele izimisele ukukhulula ukucindezeleka. Umsebenzi ukukhipha, ukudonsa amahlombe, ukuzama ukuthinta i-crossbar ngenxenye engenhla yesifuba. Khiya isikhundla bese uphonsa phansi, uqondise ngokugcwele izingalo ukuze welula imisipha.
- I-Deadlift . Enye yezindlela ezingcono kakhulu zokuzivocavoca ezisemuva e- gym , futhi sizokwenza nge-barbell. Kumele uqaphele ukuthi phakathi nokuqaliswa kwalo, lo mthwalo uthola nezinye izinhlangano ezinkulu zomzimba. Faka - faka izinyawo zakho ezingeni lehlombe, uhlale phansi kuze kube yilapho ibanga elifanele lenziwa emadolweni bese uthatha i-barbell ngokubamba okujwayelekile ukuze ibanga phakathi kwezintende zifanane nobubanzi bamahlombe. Gcina imhlane yakho iqonde ngaphandle kwe-sag, usakaze isifuba sakho, futhi uhambise umzimba phambili. Yenza lo msebenzi kancane kancane ngaphandle kokugxila. Umsebenzi - qala ukuvuka, ukugoqa imilenze emadolweni nokuphakamisa ibha, bese uqondisa ngokuphelele umzimba. Qaphela ukuthi udinga ukuguqula amadolo ekugcineni. Ngemuva kokulibaziseka okufushane, wehlisa ibha phansi, ubheke umzila wokuhamba.
- Thrust rod in the slope . Ekuqeqesheni, emuva kwamantombazane e-gym kufanele kube ukuvivinya umzimba okuphumelelayo, okunikeza umthwalo emisipha emikhulu nakwe "amaphiko". I-IP - vuka ngokuqondile, uthathe ibha ukuze izintende zibheke phansi futhi zibheke ezandleni ezithunyelwe. Gcina imilenze yakho yaguqa kancane emadolweni futhi incike phambili. Kubalulekile ukulawula ukuthi ngemuva kudala umugqa oqondile, futhi ubheke phambili. Ukuze wenze lokhu kusetshenziselwa emuva ejimini lokuzivocavoca, udinga ukuphuma ukuze uphakamise ibha, ukugoqa izingalo zakho ezinhlangothini, uzigcine usondelene nomzimba. Endaweni ephezulu, hlala imizuzwana embalwa, bese-ke, wehlisa kancane phansi ibha.
Lezi zivivinyo eziyisisekelo, eziyinkimbinkimbi zinganezelwa, isibonelo, yi-T-pull on the simulator, thrust of block ephansi, hyperextension, thrust of the upper block, njll.