Ngoku abantu abaninzi kwindawo yokuzivocavoca bakhetha ukuphakamisa ii-barbells xa bezilolonga, kwaye sonke siyazi ukuba kuyimfuneko ukunxiba amabhanti obuchule xa uziqhelanisa.ukwenyusa iintsimbi.Makhe sithethe malunga nendlela yokukhetha ibhanti lobunzima.Ibanzi ibhanti lobunzima, ngcono?
Ukukhethwa kwebhanti yokuphakamisa izisindo kubaluleke kakhulu kwaye kudlala indima ebalulekileyo ekuqeqesheni ukuphumelela kunye nokukhuselwa komzimba.
Okokuqala, isetyenziselwa ukuzivocavoca kwesakhiwo kunye nemithwalo enzima.Ukunyakaza kwesakhiwo kubhekisela kwiintshukumo apho umqolo ugxininiswe ngokuthe ngqo kwaye uphantsi koxinzelelo olubalulekileyo okanye amandla okucheba, njenge-squats, i-deadlifts, i-sprints, njl njl. Ukongezelela, imithwalo enzima ihlala ithetha imithwalo engaphezu kwe-80% okanye i-85% ye-1RM efuna. ingakumbi ezinzile kwaye ngokuqinileyo torso-spine kunye neharness care.Kuyabonakala ukuba akukho bhanti ukusuka ekuqaleni ukuya ekupheleni koqeqesho.Kwi-single-joint, i-muscle-group-group, okanye i-exercises-free exercises for the spine (umzekelo, ukugoba, i-pulldowns, i-triceps presses), ibhanti ayifuni.
Okwesibini, ububanzi bebhanti, ngcono.Ububanzi besinqe bukhulu kakhulu (ngaphezu kwe-15cm), buya kunciphisa imisebenzi ye-torso, inefuthe elibi kwi-bending eqhelekileyo ye-physiological, nje ngokuba ububanzi bunokukhusela iindawo eziphambili ze-back back.Amanye amabhanti kwiimarike afakwe phakathi ukuze anike inkxaso engaphezulu esinqeni.Ngale ndlela, ububanzi obuphakathi (12-15cm) kunye ne-cushion ephakathi kunokukhusela ngokufanelekileyo isinqe esisezantsi.
Ngaba kufuneka ndibophe ibhanti xa ndiphakamisa iintsimbi?
Kwindawo yokuzivocavoca, sihlala sibona abanye abantu benxibeamabhanti obunzimangelixa uqeqesho.Iluncedo ngantoni?Isizathu sokuba ibhanti isetyenziswe kukuba isinqe siya kuba buhlungu xa sinzima.Uzinzo olungundoqo lubaluleke kakhulu ekuqeqesheni ubunzima.Kuphela ngokuzinza okwaneleyo kunye namandla angundoqo aqinileyo, siya kuba namandla ngakumbi kuqeqesho, kwaye kwangaxeshanye, asiyi kwenzakala lula!Sebenzisa uxinzelelo ukuqinisa indawo yethu engundoqo, ukuphucula ukuzinza kwethu okungundoqo, ukunciphisa uxinzelelo kwi-disc intervertebral, ukukhusela umqolo kunye nokukhusela ukulimala.
Lungisa ukuma kwakho --Iintshukumo ezisemgangathweni ekuphakamiseni ubunzima lolona khuselo lubalaseleyo kukwenzakala.
Gcina umqolo wakho ugxile ngamaxesha onke, nokuba wenza imithambo okanye ubeke izixhobo phantsi, kwaye ugxininise ekusebenziseni imisipha yomlenze endaweni yemisipha yakho yangasemva.
Kuphephe ukuba wedwa xa uziqeqesha.Xa uphakamisa iintsimbi, kungcono ukuba nomntu ohamba nawe.
Qinisekisa ukuba unxiba iimpahla ezifunxa ukufuma kwaye ungaphazamisi uqeqesho lwakho.Izicathulo kufuneka zibambe kakuhle ukuze iinyawo zakho zithintele ngokupheleleyo umhlaba kwaye ugcine umzimba wakho uzinzile ngexesha loqeqesho.
Ixesha lokuposa: May-16-2023