Manje abantu abaningi ejimini bakhetha ukuphakamisa ama-barbell lapho bezilolonga, futhi sonke siyazi ukuthi kuyadingeka ukuthi ugqoke amabhande ochwepheshe lapho uzilolongela.Phakamisa izinsimbe ezisindayo.Ake sikhulume ngendlela yokukhetha ibhande lesisindo.Uma ibhande lesisindo libanzi, lingcono?
Ukukhethwa kwebhande lokuphakamisa izisindo kubaluleke kakhulu futhi kudlala indima ebalulekile ekuqeqesheni ukuphumelela nokuvikela umzimba.
Okokuqala, isetshenziselwa ukuzivocavoca kwesakhiwo ngemithwalo esindayo.Ukunyakaza kwesakhiwo kubhekisela ekunyakazeni lapho umgogodla ugcizelelwe ngokuqondile futhi ungaphansi kwengcindezi enkulu noma amandla okugunda, njengama-squats, ama-deadlift, ama-sprints, njll. Ukwengeza, imithwalo esindayo ngokuvamile isho imithwalo engaphezu kuka-80% noma 85% we-1RM edinga. ikakhulukazi ukunakekelwa okuqinile nokuqina kwe-torso-spine kanye namahhanisi.Kuyabonakala ukuthi alikho ibhande kusukela ekuqaleni kuze kube sekupheleni kokuqeqeshwa.Ngokuzivocavoca kwejoyinti elilodwa, imisipha emincane, noma ukuzivocavoca okungenasisindo somgogodla (isb., ukugoba, ukudonsa, ukucindezela kwe-triceps), ibhande alidingeki.
Okwesibili, ibhande elibanzi, lingcono.Ububanzi bokhalo bukhulu kakhulu (ngaphezu kuka-15cm), buzokhawulela imisebenzi ye-torso, bunomthelela omubi ekugobeni okujwayelekile komzimba, inqobo nje uma ububanzi bungakwazi ukuvikela izingxenye ezibalulekile zomhlane ophansi.Amanye amabhande emakethe afakwe phakathi nendawo ukuze anikeze ukwesekwa okwengeziwe okhalweni.Ngale ndlela, ububanzi obulinganiselwe (12-15cm) kanye ne-cushion elinganisiwe ingavikela ngokuphumelelayo ukhalo oluphansi.
Ingabe kufanele ngifake ibhande ukuze ngiphakamise izinsimbi?
Ejimini, sivame ukubona abantu abathile begqokeamabhande esisindongenkathi ukuqeqeshwa.Kuyini ukusetshenziswa?Isizathu esenza ukuthi ibhande lisetshenziswe yingoba ukhalo luzoba buhlungu uma lusindwa.Ukuzinza okubalulekile kubaluleke kakhulu ekuqeqesheni isisindo.Kuphela ngamandla ayisisekelo azinzile futhi aqinile, sizoba namandla kakhulu ekuqeqesheni, futhi ngesikhathi esifanayo, ngeke silimale kalula!Sebenzisa ukucindezela ukuqinisa indawo yethu eyinhloko, ukuthuthukisa ukuzinza kwethu okuyisisekelo, ukunciphisa ingcindezi ku-intervertebral disc, ukuvikela umgogodla nokuvimbela ukulimala.
Lungisa ukuma kwakho -- Ukunyakaza okujwayelekile ekuphakamiseni isisindo kuyisivikelo esingcono kakhulu ekulimaleni.
Gcina umgogodla wakho ugxile ngaso sonke isikhathi, kungakhathaliseki ukuthi wenza izivivinyo noma ubeka izinsimbi phansi, futhi ugxile ekusebenziseni imisipha yomlenze esikhundleni semisipha yakho yangemuva.
Gwema ukuba wedwa ngenkathi uziqeqesha.Uma uphakamisa izinsimbi, kuhle ukuba nomuntu okanye nawe.
Qinisekisa ukuthi ugqoka izingubo ezimunca umswakama futhi aziphazamisi ukuqeqeshwa kwakho.Izicathulo kufanele zibambe kahle ukuze izinyawo zakho zithinte ngokugcwele phansi futhi ugcine umzimba wakho uzinzile ngesikhathi sokuqeqeshwa.
Isikhathi sokuthumela: May-16-2023