"Umcibisholo weDwala" - ukuvivinya umzimba okuphi iqembu lama-muscle?

"I-Rock-climber" kuyisenzo esiphumelelayo sokugcina umzimba uhlelekile. Okuvamile, kodwa eyaziwa kakhulu emibuthanweni yabachwepheshe, ukuqeqeshwa "Umklami" okuqeqeshwayo akusiyo nje imisipha yomshini. Ngokuzivocavoca, ngaphezu kwalokho, kuhlanganiswa imisipha yemilenze kanye nebhande lehlombe. Njengoba lokhu kuqinisekisa ukushiswa kwama-kilojoule, "i-Rock Climber" iyindlela ephumelelayo yokuzivocavoca ngokulahlekelwa isisindo. Futhi ayidingi imishini ekhethekile namakhono.

Izinzuzo

Kunzima ukugcizelela izinzuzo zalolu hlelo, ngoba cishe yonke imizimba yomzimba ihilelekile ekusebenzeni kwayo. Njengoba wazi, ukusebenza kwemisipha akuxhomekile kuphela ekuhambeni komzimba, kodwa futhi kuzo zonke izinqubo zomzimba zomzimba.

"I-Skalolaz" iyisenzo esenza kahle imisipha ye-cortex, futhi yilo lonke iqembu lezinhlanzi ezijulile ezibhekene nomgogodla nokuqinisekisa ukulungiswa kwalo. Izitho zomzimba ezenza imisebenzi ebalulekile zihilelekile:

• Imisipha yezimpande ze-hip;
• Imisipha yezintambo ezisezintweni ngendlela yemisipha ye-gluteal;
• Imisipha yomzimba: iqondile futhi i-oblique;
• Imisipha ye-extensor ngemuva.

Lokhu kungukuthi, yizona izihluthulelo ezibhekene nesimo somzimba kanye nokuma kwayo. Ukuqinisa imisipha yamagxolo kuyosiza ukugcina umgogodla onempilo nokuhleleka okuhle. Akukhona nje kuphela ukuqinisa umhlane kanye nomshini wokunyathelisa kuyi-"Cliffhanger" yokusebenza ngokuphumelelayo. Inzuzo yalokho ukuthi inikeza imisipha ehlakaniphile neyethoni esetshenziswa ekuphileni kwansuku zonke:

• Ukulinganisa / ukuhamba kwe-scapula - imisipha encane ye-thoracic ne-anterior;
• I-Extensor / flexor yomlenze ophansi - i-quadriceps femoris;
• Izimpande zonyawo - imisipha ye-gastrocnemius;
• I-Flexors yehlombe - i-deltoid muscle ne-thoracic enkulu;
• Izithasiselo ze-forearm - triceps.

Ukuzivocavoca "Umcibisholo weDwala" lapho amaqembu omzimba ehlushwa khona?

I-quadriceps (i-quadriceps femoris muscle) kufanele ithuthukiswe futhi isebenze, njengoba yenza imisebenzi ye-extensor yethanga. "Umcibisholo weDwala" ngumsebenzi osebenza ngokuphumelelayo ngalezi zinhlanzi, okusiza ekuvimbeleni imiphumela eminingi engalungile nokulimala. Vikela abantu abasengozini kakhulu, ama-knee joint bazosiza isiqu se-muscular-ligament corset.

Imisipha yokudumisa (enkulu, ephakathi neyencane) kufanele ithuthukiswe kahle, ngoba ilawula ukulinganisela komzimba. Omkhulu ungomunye wemisipha enamandla, awunaki futhi uphendulela ithanga, ulungise futhi uqondise isiqu. Isilinganiso - susa isifuba, sidonsa futhi siqondise isiqu. Omncani ubamba iqhaza ekuqondeni kwe-trunk nakwe-hip.

Imisipha encane ye-pectoralis ne- muscle ye-cog anterior ikhona engxenyeni engenhla yesifuba. Phakamisa uphinde ulungise ihlombe lehlombe, ukugqugquzela ukuphuza amanzi - uphakamise izimbambo.

I-gastrocnemius muscle kufanele iqeqeshelwe, ngoba yenza imisebenzi ebalulekile: ukunyakaza kwezinyawo, ukuqiniswa komzimba lapho uhamba.

Imisipha ye-deltoid kanye nomswakama omkhulu we-pectoral kuhilelekile ekuxosheni, ukujikeleza nokuhamba kwehlombe.

I-triceps (i-triceps muscle yehlombe) yenza ukubuyiswa kwezandla emuva futhi kuletha izingalo kwisiqu. Ihlanganyela ekunweleni kwe-forearm.

Imiphumela

Ngenxa yemvelo ephindaphindiwe yezinto, "i-Skalolaz" iyisenzo esisiza ukulungisa nokuqinisa imisipha yomzimba ophansi. Lokhu kuyindlela yokuzivocavoca eyintandokazi yabagijimi, njengoba ivuselela ngokushesha ukujikeleza kwegazi futhi ilungiselela umzimba ukuze kuqeqeshwe.

Akuqinisi nje amathole, kodwa futhi nemisipha emihle kanye nemisipha yezintambo. Iphakamisa isilinganiso senhliziyo, ngokulandelana, ukuthuthukisa ukujikeleza kwegazi. Ukwandisa amandla ngesikhathi sokuzikhandla ngokomzimba, kuqinisa imisipha yomzimba ophansi, kushisa amakholori. "Umcibisholi weDwala" ngumsebenzi oshisa ama-calories amaningi kunezinye izinhlobo zokuzivocavoca emaqenjini angaphansi.

Aqiniswanga nje kuphela imisipha yemilenze, kodwa futhi ama-tendon kanye nemigqa yezingxube zamagxathu namadolo. Imisipha eyenziwa ngemisebenzi yansuku zonke iqala. Ubuningi besithambo samathambo landa. Ukuqiniswa okukhulu kwamalungu kusiza ukunciphisa amathuba okulimala kokuwa. Kukhona ukuthuthukiswa ekuthumeni. Imisipha eyinhloko yomgogodla iqiniswa futhi ithuthukiswe ukusimama. Ukuzivocavoca kuqinisa, kwenza imisipha yesisu ihlale ihlala isikhathi eside.

Indlela yokwenza umsebenzi "Abaqhamuka". I-Technique

1. Esikhundleni sokuqala, isisindo phakathi kwezikhali ezimbili nemilenze sisatshalaliswa ngokulinganayo.
2. Lapho uhambisa imilenze ayikho indawo yokuhamba endaweni efanele noma kwesobunxele.
3. Isisu siqinisiwe, futhi kulo lonke lo mkhuba imisipha kudingeka igcinwe ngokumangalelwa.
4. Isikhumba asikwazi ukushintsha ngesikhathi sokuvivinya umzimba.
5. Amahlombe athulwe kulo lonke umsebenzi.
6. Izindwangu zincane kancane, kungenjalo ngesikhathi sokusebenza umhlanganiso we-elbow uzosebenza kwimodi yokulayisha ngaphezulu.
7. Izinsizwa zihlelwe ngokucacile.
8. Ukuphefumula kukhululekile ngisho.

Izinketho zokuqalisa

Abaqalayo bangaqala ngezivivinyo, lapho izingalo zikhona khona, hhayi phansi. Bangakwazi futhi ukwenza umsebenzi ngokuhamba okufishane, ukuze amadolo angafinyeleli esifubeni.

Ukuze ukhumbule ukulandelana kokunyakaza emisebenzini edinga ukubulawa okuhlukile ngemilenze ehlukene, ungenza okuphindaphindiwe ekuqaleni ngezinyawo, bese omunye. Qala izenzo kancane kancane, bese ukwandisa kancane kancane ijubane.

Indlela yokwenza kahle umsebenzi "Abaqhamuka"? Izithombe zikhombisa zonke izigaba zezivivinyo.

"I-Rock-climber" - ukuzivocavoca okuyisisekelo

Ikhono lokubulawa:

• Ukugcizelelwa ngokuqamba amanga: ukuphumula phansi ngezandla zakho, izintende zezandla zakho emaphethelweni akho; Ukuphakama ezandleni; Ukubamba kancane kancane; Izinzwane ezinyaweni ziphumula phansi; Umzimba ulayini oqondile kusuka ekhanda kuya ezinyaweni;
• I-Exhale - faka imisipha yomzimba; Gudla idolo elifanele esifubeni njengalokusemandleni;
• Ukuphefumula endaweni yokuqala; Futhi yenza inyawo lesokunxele.

Imisipha ehlosiwe: cindezela.

Okusizayo: isifuba namathambo.

Ngokuphikisana

Ukuzivocavoca "Umkhumbi" we-press. Ikhono lokubulawa:

• Ukugcizelelwa ngokuqamba amanga: ukuphumula phansi ngezandla zakho, izintende zezandla zakho emaphethelweni akho; Ukuphakama ezandleni; Ukubamba kancane kancane; Izinzwane ezinyaweni ziphumula phansi; Umzimba ulayini oqondile kusuka ekhanda kuya ezinyaweni;
• I-Exhale - faka imisipha yomzimba; Donsela ibhande elifanele esifubeni, kuyilapho, njengokungathi, ukuguqa esikhweni, ukhomba amadolo ngakwesokunxele;
• Ukuphefumula endaweni yokuqala; Futhi yenza inyawo lesokunxele.

Imisipha ehlosiwe: cindezela.

Okusizayo: isifuba namathambo.

Nge-expander

Nge-escalator "Skalolaz" - ukuzivocavoca okunikeza umthwalo owengeziwe emilenzeni nasezintweni.

Ikhono lokubulawa:

• Thepha imilenze emilenzeni kancane ngaphezu kwamadolo;
• Ukugcizelelwa ngokuqamba amanga: ukuphumula phansi ngezandla zakho, izintende zezandla zakho emaphethelweni akho; Ukuphakama ezandleni; Ukubamba kancane kancane; Izinzwane ezinyaweni zihlala phansi; Umzimba ulayini oqondile kusuka ekhanda kuya ezinyaweni;
• I-Exhale - faka imisipha yomzimba; Gudla idolo elifanele esifubeni njengalokusemandleni;
• Ukuphefumula endaweni yokuqala; Futhi yenza inyawo lesokunxele.

Imisipha ehlosiwe: gluteus.

Okusizayo: ama-hamstrings.

Izandla ebhentshini

Ikhono lokubulawa:

• Ukugcizelelwa kokuqamba amanga: ukusekela izandla zakho eziqondisiwe ebhentshini; Amapulangwe ububanzi buhlangene; Ukubamba kancane kancane; Izinzwane ezinyaweni ziphumula phansi; Umzimba ulayini oqondile kusuka ekhanda kuya ezinyaweni;
• I-Exhale - thinta imisipha yomzimba; Gudla idolo elifanele esifubeni njengalokusemandleni;
• Ukuphefumula endaweni yokuqala; Futhi yenza inyawo lesokunxele.

Imisipha ehlosiwe: gluteus.

Okusizayo: ama- deltas, imisipha ye- cortex.

On ibhola

Ukuzivocavoca "Umkhumbi" wezintambo.

Ikhono lokubulawa:

• Iphuzu lokuqamba amanga: faka izandla zakho ebhola; Amapulangwe ububanzi buhlangene; Ukubamba kancane kancane; Izinzwane ezinyaweni zihlala phansi; Umzimba ulayini oqondile kusuka ekhanda kuya ezinyaweni;
• I-Exhale - thinta imisipha yomzimba; Gudla idolo elifanele esifubeni njengalokusemandleni;
• Ukuphefumula endaweni yokuqala; Futhi yenza inyawo lesokunxele.

Imisipha ehlosiwe: gluteus.

Okusizayo: ama-deltas, imisipha ye-cortex.

"I-Rock Climber" inemilenze emibili

Ikhono lokubulawa:

• Ukugcizelelwa ngokuqamba amanga: ukuphumula phansi ngezandla zakho, izintende zezandla zakho emaphethelweni akho; Ukuphakama ezandleni; Ukubamba kancane kancane; Izinzwane ezinyaweni ziphumula phansi; Umzimba ulayini oqondile kusuka ekhanda kuya ezinyaweni;
• I-Exhale - faka imisipha yomzimba; Uma usuka, gxumela amadolo akho esifubeni sakho ngokuqondile ngangokunokwenzeka;
• Ukuphuza - endaweni yokuqala.

Imisipha ehlosiwe: cindezela, izingalo, emuva.

Okusizayo: ama-deltas, imisipha ye-cortex.

Ungaqala kanjani ukutadisha ekhaya?

Ukuzivocavoca "Umkhumbi" yiyona efaneleka kakhulu ekutadisheni ekhaya. Akudingi amakhono noma imishini ekhethekile, kusebenza kahle leyo misipha edingekile ukuze kube nesibalo esincane, esithwetshiwe. Akusiyo imfihlo ukuthi i-kilogram yezinkinga ibonakala kaningi ematheni nasemathangeni. Kulezi zincenye zomzimba ukuthi umthwalo omkhulu wokusebenzisa umzimba uqondiswa. Inikeza imisipha umthwalo omkhulu, ophinde uphinde uqinisekise ukusebenza kwawo ekulwa nama-fat stores.

Ukuzivocavoca okulula futhi ngesikhathi esifanayo kudonsela futhi ukuthi kungenziwa ngokubili ngokuhlukene futhi kuhlangene nezinye izivivinyo. Into eyinhloko emakilasi asekhaya yisimo sengqondo esifanele, ukunyuka kancane kancane emithwalweni nokuhlala njalo kokuqeqeshwa.

Kudingekile ukukhetha okuhlukile kokusebenza. Izinsuku ezimbalwa, yenze ngokuhamba kancane. Isikhathi samakilasi esigabeni sokuqala asikho imizuzu engaphezu kweyishumi. Ukwandisa isikhathi sokuqeqesha nokulayisha isidingo kancane kancane.

Ungakwazi ukwandisa imisipha futhi usekele umzimba ngesimo ngokuqhuba njalo umsebenzi "Umklami". Izibuyekezo ziqinisekisa futhi ukuthi lo msebenzi olula unganciphisa ubuhlungu emuva, uqinise imisipha futhi ubuyisele ukuguquguquka komgogodla. Ngaphezu kwalokho, ukuvivinya umzimba kwansuku zonke kwenza ngcono ukujikeleza kwegazi futhi kusebenze umzimba we-metabolism. Ukukhipha "i-Climber" njalo, uzozizwa ukhululekile wamandla namandla.