Uma ezikhungweni zokuzivocavoca ezedlule zitholakala emfashini, manje ibhizinisi lithola isivinini esikhulu kakhulu - abesifazane bagijimela e-artillery "ezinzima", futhi ama-barbells athengwa phezulu. I-bar iyona yokusungula kakhulu kunazo zonke ezakhiweni zomzimba. Kodwa-ke, uma kuzinhlelo zakho akukho ukujika okuyi-pitching, lokhu akusho ukuthi ngeke udinga ibha. Ngosizo lwalo "zashchalochki onesisindo" ungakwazi ukufeza okufunayo ngesikhathi esifushane: ubulili, izintambo eziqinisiwe, isisu esiswini kanye nemilenze emihle. Okubaluleke kakhulu - ngaphandle kokushiseka! Ukuzivocavoca okulinganiselwe nge-barbell kuzokwenza umzimba wakho uphelele, futhi ngaphezu kwemisebenzi evamile ... wena ngokwakho uyazi ukuthi kwenzekani kubo.
Ama-Nuances
Kodwa-ke, kunezinkomba eziningana zokuzivocavoca nge-barbell yamantombazane. Okokuqala, izivivinyo zamandla zizosebenza ngokuphumelelayo ngokuzivocavoca kwe-aerobic noma kwe-cardio. Ngosizo lwe-cardio exhalations ushisa amafutha amaningi, futhi ukuqeqeshwa kwamandla kusiza ukuphakamisa ithoni ye-muscle, ngenxa yalokho - ulahlekelwa isisindo, futhi imisipha iqiniswe. Ngaphezu kwalokho, uma ungafuni ukuba nemingcele yomzimba, futhi ukutholakala okubonakalayo akufakiwe kumacebo akho, ungalutholi ukukhangisa mayelana nokudla kwemidlalo. Ukudla kwakho kufanele kuhlale okulinganiselayo, ungangeni emkhakheni we-carbohydrate nokudla kwamaprotheni. Uma kungenjalo, ukudla okunjalo kanye nokuzivocavoca nge-bar, kuzosebenza njengento eyakhayo ekuthuthukiseni imisipha.
Enye into engalungile mayelana nebha: kusukela emisebenzini evamile, izivivinyo eziyisisekelo nge-barbell, awunamatheli izinga le- testosterone , futhi ungabonakali izitshalo ebusweni nasesifuba. Ngikholelwa, ukuze usebenze ohlelweni lwe-endocrine futhi ushintshe inqubo yokukhiqizwa kwe-hormone, udinga ukwenza umzamo omkhulu kunokuthi uqeqeshe ibha. Amanye ama-bodybuilders ama-ladies asebenzisa izithako ezine-testosterone ngalezi zinhloso, ngeke wenze lokho, akunjalo?
Ukuze kungabi khona okwakusetshenziselwa ukwakha imisipha yomzimba futhi izingxenye ezidingekayo zomzimba "zisuswe," landela izivivinyo zethu eziyinkimbinkimbi nge-barbell.
Isiyinkimbinkimbi sokuzivocavoca
- Ake siqale ngokuzivocavoca okulula nge barbell for Wabasaqalayo - squats . Okubaluleke kakhulu yi-amplitude enkulu yokunyakaza, okungukuthi - siyazibeka phansi ngangokunokwenzeka. Siphakamisa ibha (ngaphandle kwesisindo esengeziwe) kusuka phansi bese sibeka emahlombe ethu ngenhloko. Nge-inhalation sibheka ngokujulile ngangokunokwenzeka, kanti umzimba uhamba phambili, futhi izinkinobho zamathambo emuva. Sisebenzela phambili i-pelvis futhi siqondise imilenze. Senza ukuphindaphinda okungu-8 nezindlela ezintathu. Lona ukuzivocavoca okuphelele nge-barbell yezinkinobho, i-quadriceps ne-biceps.
- Qhubeka nesinye sezivivinyo zama-classic kakhulu ne-bar - deadlift . Ukuzivocavoca kancane kuguqulwa kwabesifazane, ukuze bangabi ne-muscular dorsal, kodwa kuqala imilenze. Ngakho, i-barbell isezansi, imilenze iyahlukana, izinzwane zibheke ohlangothini. Ukuze uthathe ibha, qhaqha futhi wenze izandla ezihlanganisiwe noma ezihlangene. I-Hvat kufanele ilingane nobubanzi bamahlombe. Uma sibheke phambili, siphumuza amahlombe, siguqula iminyango yethu. Siphakamisa ibha kuze kube sezingeni lamadolo, khona-ke sigcwalisa uhlelo lokusungula ngokusondeza i-pelvis phambili futhi siqondise imilenze yethu, sidonsa ama-blade ngangokunokwenzeka, sinciphise ibha endaweni. Yenza okuphindwe kabili, izindlela ezimbili.
- Okulandelayo, senza umsebenzi osebenza kahle kakhulu nge-bar - i- push evela esifubeni . Ngenxa yalokhu kuvivinya nge-bar, inani elikhulu lamandla lisetshenziselwa (okusho ukuthi amafutha ahlukaniswa), akusizi kuphela amahlombe akho, kodwa futhi awusizo kuphela kumaphephandaba, nakumhlane nangemilenze. Ekusebenziseni kubalulekile ukuphakamisa ibha kusuka emahlombe kuya esikhundleni ngaphezu kwekhanda. Kulokhu: simile esihlalweni sama squats ngemuva kwebha, siyifaka emisipha ye-deltoid, senza ukuqoqa okudala. Amagundane agxile ububanzi eceleni, amadolo aguqa kancane. Ukuphakamisa, ikhanda libuyiselwa emuva ukuze lingathinti i-barbell. Ukukhuphuka kwenzeka ngenxa ye-jerk, amandla okwandiswa kwemilenze. Ngakho-ke, ukuqondiswa kwezandla kuhlangene nokuqondiswa kwamadolo. Silungiselela ibha ngaphezulu kwamakhanda ethu. Ukuphindaphinda: 5, sondela: 1.