Ukuphakamisa noma ukubambelela

Lapho siya ejimini sibheka inqubo yethu yokuzivocavoca futhi izikhathi eziningi kubonakala sengathi sifunda isiShayina. Isimiso sinegama lokuzivocavoca kanye nendlela okufanele ukwenze ngayo. Ukuzivocavoca okufanayo kungahluka ngendlela umzimba osebenza ngayo ngokumayelana nokubamba okusebenzisayo. Impela wake wezwa supine noma ukubambelela kokuthambekela kepha awazi ngempela ukuthi yikuphi nokuthi yikuphi umehluko okukhona phakathi kokubamba i-barbell noma i-dumbbell ngandlela thile.

Kulesi sihloko sizocacisa ukungabaza kwakho mayelana ne-supine noma ukubambelela okuthandekayo futhi sikutshele ngezinye izinhlobo zokubamba ezikhona nokubaluleka kwazo zonke zazo ukwenza ngcono ukusebenza. Ngabe ufuna ukuxazulula ukungabaza kwakho ngakho? Qhubeka ufunde ukuze wazi okwengeziwe.

Umsebenzi wokubamba

Noma yikuphi ukuvivinya umzimba kungaguqula isenzo esinaso emisipheni ngokumane sishintshe indlela esibamba ngayo i-dumbbell, ibha noma ikhebula. Inhloso enkulu yokuthi uma senza ukuzivocavoca ukwenza imisipha isebenze futhi isinike umfutho ukuze ikhule (bheka Ungayandisa kanjani imisipha). Ukuze ukuzivocavoca kwethu kwenziwe kahle, ngaphandle kokusebenza kahle kwalolu hlelo, kufanele sinake ukubamba.

Yize ukwenza i-barbell bicep curl sizosebenza ngama-biceps, Ngokuya ngesibambiso esithatha ngaso ibha, izosebenza ngezindlela ezihlukile. Lokhu kunomthelela oqondile ohlotsheni lwesikhuthazo esisinikeza imisipha, ngakho-ke, emiphumeleni esizoyithola. Okufanelekile ngukuthi kusebenze futhi kutholakale inani elikhulu kunawo wonke lemicu yemisipha yokuvivinya umzimba ngamunye ukuze kubhekwe ukuzivocavoca njengokuqedile.

Futhi, omunye umsebenzi onohlobo lokubamba kuhlobene nokuzinza okunikezwa ukuzivocavoca umzimba. Kunokuzivocavoca umzimba, ngenxa yezici zabo, okudingeka ubambe ibha ngendlela ethile ukukhulisa uzinzo futhi, phela, wenze inqubo kahle. Ngakolunye uhlangothi, sithola ukuzivocavoca okufana nomshini wokucindezela ibhentshi lapho indlela yokubamba ibha ikhawulelwe ngokuma futhi ichazwa ngohlobo lokuzivocavoca nomzamo okufanele wenziwe.

Yize kucatshangwa ukuthi kunezinhlobo eziningi zokubambelela, okuyisisekelo kunazo zonke kungu-3 kuphela. Ukusuka lapho, kuvela okunye okuphuma kokunye okusebenza ngezikhathi ezikhethekile ukwenza ngcono ukusebenza, kugcizelele ukuvuselelwa ezindaweni ezibuyela emuva kakhulu nokulungisa inqubo.

Izinhlobo ezivame kakhulu zokubamba

Izinhlobo ezintathu eziyisisekelo zokubamba laphaya zikhona supine, othambekele futhi isando noma ukubambelela hlangothi. Ukusuka lapho ezinye izithako zazo ziyaziwa ezisebenza ekuzivocavoca umzimba okuthile. Okuvame kakhulu ukuthi axutshwe phakathi kwe-supine noma ukubambelela okujwayele hhayi kokungathathi hlangothi. Sizohlaziya kahle ukuthi yiziphi izinhlobo zokubamba ezivame kakhulu.

• Ukubamba okuphezulu. Yilokho okwenziwa lapho sibeka izintende zezandla phezulu. Kokubili ukubamba imigoqo nama-dumbbells. Kuyinto esetshenziswa kakhulu ekuvivinyeni okusebenza ama-biceps nama-deltoids. Kungabuye kubhekwe nakwezinye izivivinyo.
• Ukubambelela okujwayele. Kuphambene nokubanjwa okuphezulu. Kulokhu, i-barbell noma i-dumbbell ibanjwa izintende zezandla zibheke phansi. Kuyinto yokubamba ephelele ukusebenza ingalo ngasikhathi sinye neminye imisipha. Isetshenziselwa ukuzivocavoca okunjengemigqa yangemuva, ama-chin-ups nezicupho, yize kusetshenziselwa nezinye izinhlobo zokuzivocavoca.
• Isando noma ukubambelela kokungathathi hlangothi. Lokhu kusetshenziselwa ukuzivocavoca okuthile lapho izintende zezandla zibhekene ubuso nobuso. Izandla zibekwe ngokufana futhi zilungele ukuzivocavoca okufana ne-bicep hammer curls, okunye ukuvivinya kosonkontileka kanye ne-triceps.
• Ukubamba okuhlukile noma okuxubekile. Lona nguyena esishilo ukuthi kuyizinhlobonhlobo ze-supine noma i-prip grip. Kuyinhlanganisela yakho kokubili lapho kubekwe khona intende yesandla eyodwa bese enye phansi. Yize kungavamile kakhulu ekuzivocavoca njalo, kusetshenziselwa ukunika ukuzinza kokuzivocavoca okukhulunywa ngakho. Isibonelo, lolu hlobo lokubamba lusetshenziswa kancane ekubulaleni.

Ukubaluleka kokusebenzisa i-supine noma ukubambelela kokuthambekela

Uma sisejimini sifuna ukwenza i-100% futhi sithole imiphumela ngesikhathi esifushane. Ukuze wenze lokhu, akwanele ukuphakamisa ama-kilos amaningi futhi ubukeke njengonamandla kakhulu ekamelweni. Into ebaluleke kakhulu ukwenza izivivinyo ngenqubo enhle ukuze imisipha ithole umfutho ofanele futhi sigweme ukulimala okungenzeka.

Kubalulekile ukuthi masingakwenzi konke ukuzivocavoca esimisweni sethu ngokubamba okufanayo. Okuthile okulula ukuthuthukisa amandla ethu okuthola imicu ukuthi sithuthukise labo bengalo. Ekupheleni kosuku, yiyona protagonist eyinhloko ezinkulungwaneni zokuzivocavoca, noma ngabe akuyona imisipha esetshenziswayo. Ukubuyela esibonelweni se-deadlift, lapho sibambe ibha elayishwe isisindo, noma sisebenza imilenze nomgogodla wethu, izingalo zisebenza njengemoto ukuphakamisa ibha nokuyishukumisa nayo.

Uma sihlukahluka ngezinhlobo zokubambelela njengoba senza izivivinyo ezahlukahlukene enkambisweni yethu, sizobe sithuthukisa yonke imicu enengalo yethu futhi sizothola ukuqashwa kangcono. Yize izivivinyo ze-biceps ne-triceps zihlala zifana, uma ngokwesibonelo sisebenza ama-biceps ngesando sokubamba, sizobe sigxila kakhulu ekufunweni kwezintambo zengxenye engaphandle yama-biceps. Lokhu kusiza ukuthola ukwakheka okungcono kwemisipha yethu.

Ngokuphambene nalokho, uma senza izivivinyo ze-triceps nge-supine grip esikhundleni sokuthambekela, sizobe sisebenza kangcono imicu yangaphakathi futhi bazokwazi ukuthuthukisa okuningi. Ukwehluka okukhona kokuzivocavoca, kungatholakala imiphumela engcono.

Ekugcineni, kufanele sikhumbule ukuthi kubaluleke kakhulu ukwenza inqubo enhle yokuzivocavoca ngaphambi kwesisindo esisinyakazayo. Qiniseka ukuthi uqhubeka nokwenza inqubo ngendlela efanele noma ngabe usebenzisa i-supine noma i-prip grip.