Uma kuqhathaniswa nemishini yokuqeqesha isisindo yendabuko, amabhande okumelana nawo awalayishi umzimba ngendlela efanayo.Amabhendi okumelana akhiqiza ukumelana okuncane aze anwetshwe.Ukunwetshwa okwengeziwe kubekwa, kukhulu ukumelana.Ukuzivocavoca okuningi kudinga ukuphikiswa kusenesikhathi, ngakho-ke ukuze sifake ibhande lokumelana nezivivinyo, kufanele sibeke ibhande endaweni enwetshiwe, futhi silondoloze ukunwebeka okukhulu ngangokunokwenzeka phakathi nokunyakaza.Ukwengeza, ukumelana kushintsha ngokusebenzisa uhla olugcwele lokunyakaza kokuzivocavoca - uma ukwelula kukhona ebhendini, kuyanda ukumelana.
Ibanga Lokunyakaza, I-Tempo kanye Nesikhathi Esingaphansi Kwengcindezi
Ngomkhawulo wokufuna ukugcina ukwelula ebhendini ukuze kukhiqizwe ukumelana, ububanzi bokunyakaza kokuzivocavoca okwenziwa ngebhande lokumelana nakho kuzoshintshwa.Ibhendi yokumelana izoba seqophelweni eliphezulu ngesikhathi sokuphela kwesigaba sokugxilisa sanoma yikuphi ukunyakaza, ngaleyo ndlela ibe sezingeni eliphezulu lokushubaza/ukumelana.
Ukuze ukhulise isikhuthazo esinikezwa ibhendi yokumelana, yenza i-pulse reps uma ibhendi isezingeni eliphezulu lokunwebeka/ukumelana kwayo.Ukuze usebenzise le nqubo yokuqeqesha, yenza ingxenye egxilile yokuzivocavoca njengokujwayelekile, yenza u-¼ wengxenye ye-eccentric yokunyakaza bese uphinda unciphe futhi, okungukuthi ishayela elilodwa.rep.Lokhu kungabuye kubhekwe njenge-rep eyingxenye, njengoba ukuphindaphinda okugcwele kungaba uhla olugcwele lokunyakaza, izingxenye eziphelele ezigxile kanye ne-eccentric zokunyakaza.Yenza ukuphindaphinda kwe-pulse okungu-12 kuya kwangu-20 kumasethi ama-3.
Ngokwenza ukuphindaphinda ngale ndlela, singaqinisekisa ukuthi ukumelana okuphezulu kubekwa emisipha, ngaleyo ndlela kube nesikhuthazo esikhulu.Enye indlela elula yokuvuselela imisipha ngesikhathi esengeziwe ngaphansi kokucindezeleka ukwenza ukubamba kwe-isometric endaweni ephakeme yebhande ngesikhathi sokunyakaza.Ukubamba indawo engezansi ye-squat yisibonelo esiphelele sokubamba kwe-isometric.Yenza imizuzwana engu-5-10 yokubamba kwe-isometric ngokuphindaphinda, isethi engu-3 yokuphindaphinda okungu-12-20.
Ukuphumula/Amasethi/Ama-Reps
Ngebanga elilinganiselwe lokunyakaza, isikhuthazo esisithola ebangeni lokunyakaza sincipha kakhulu.Ukuze ugcine ukuqina kokuzivocavoca, ngincoma ukuphumula okuncane, ama-0-45s phakathi kwamasethi, nokuzivocavoca, zama ukuqhubeka nokunyakaza, ukusetha okuphezulu ukunyakaza okuhlangene kuyindlela enhle yokugcina umzimba uhamba, njengoba wenza izivivinyo ezi-4. kusethi enkulu engu-1.Yenza amasethi angu-3-5 kukho konke ukuvivinya umzimba, amasethi angu-1-2 okufudumala, 3-4 njengamasethi asebenzayo.
1. I-Single Leg Hip Thrust
Beka unyawo olungasebenzi phakathi kwebhande lokumelana, ubambe iziphetho ezimbili ezandleni zakho.Hlehlisa futhi ucindezele ihlombe lehlombe, donsa ibhande ukuze udale ukungezwani, phusha phakathi nonyawo lomlenze osebenzayo, ibhande lizokwenza ukumelana nomlenze osebenzayo.Nweba inqulu yomlenze osebenzayo ngokufinyeza i-glute ne-hamstring, gcina i-torso eqinile ngokudonsa inkinobho yesisu ngasemgogodleni.
2. I-Single Leg Deadlift
Shiya maphakathi nebhendi, fika phansi bese ubamba ibhande.Lapho ubamba eduze onyaweni olusebenzayo, kukhulu ukumelana.Yenza ukuphindaphinda ngokufinyeza i-glute ne-hamstring ukuze ume uqonde.Gcina i-torso eqinile, gcina amahlombe ehlombe ehlehlisiwe futhi ecindezelekile phakathi nokunyakaza.
3. Ingalo Eyodwa Egobe phezu Komugqa
Qala ngokubeka izinyawo ngaphakathi kwe-loop, beka izinyawo ububanzi behlombe noma banzi kancane, uncike ezinqulwini.Ukugcina i-glute nama-hamstrings ehlangene, hlehlisa futhi ucindezele ihlombe lehlombe bese ubuyisela indololwane ngemuva kwakho ukuze uqedele umugqa.
4. I-Single Arm Cuban Press
Yima kuluphu yebhendi, hlehlisa futhi ucindezele ihlombe, bese uzungezisa ingalo yakho phezulu ukuze amaqupha abheke phezulu, bese ushaya isibhakabhaka ukuze uqedele i-rep.
5. Hlukanisa i-Squat
Ngemuva kokubeka unyawo phakathi kwebhande, finyelela phansi futhi wenze i-bicep curl yamazwe amabili, ubambe leso sikhundla ngokuhlehlisa futhi ucindezele i-scapula.Yehlela ku-squat ehlukanisiwe ngenkathi wenza i-isometric bicep curl.Inhloso ye-bicep curl ukukhiqiza ukwelula ebhendini ukuze kusetshenziswe ukumelana nokunyakaza.
Zama ukufaka lezi zivivinyo emsebenzini wakho olandelayo wasekhaya, amasethi ama-3 kuye kwayi-5, izimpinda eziyi-12-20 zokuzivocavoca ngakunye, imizuzwana engu-0-45 yokuphumula phakathi kokuzivocavoca namasethi.
Isikhathi sokuthumela: Jun-03-2019