Isixhobo esiKhethiweyo vs. Ubunzima obuMahala: Yeyiphi eLungileyo?

Hamba kuyo nayiphi na indawo yokuzivocavoca, kwaye uya kubona ukwahlula okucacileyo. Kwelinye icala, ukubethelwa kweedumbbells zentsimbi kunye neebarbells (Ubunzima baMahala). Kwelinye icala, intshukumo ethambileyo, ekhokelwayo yeSixhobo esiKhethiweyo.

Kangangamashumi eminyaka, impikiswano ibigquba kwindawo yokomelela: Yeyiphi engcono?

Abakhi bomzimba abafayo banokufunga ngee-squats ezinzima, ngelixa iingcali zonyango zixhasa ukhuseleko koomatshini. Inyani? Zombini zinendawo yazo.

Kwesi sikhokelo, siqhekeza iinzuzo kunye neengozi zoomatshini boQeqesho lwaMandla ngokuchasene nezisindo zasimahla ukukunceda wenze isigqibo sokuba sesiphi isixhobo esilungele iinjongo zakho ezithile.

1. Ityala leSixhobo esiKhethiweyo

Isixhobo esiKhethiweyo sibhekisa koomatshini abanesitaki sobunzima apho ukuxhathisa kulungiswa ngokuhambisa ipini. Nasi isizathu sokuba zisisiseko kwizibonelelo zanamhlanje.

A. Ukhuseleko kunye nokuzimela

Inzuzo enkulu kukhuseleko. Ngomatshini, ubunzima bunyanzeliswa kwindlela emiselweyo.

• Akukho Spotter efunekayo: Unokucinezela ubunzima obunzima kumatshini we-Chest Press ngaphandle kokwesaba ukuba ibha iyakutyumza ukuba uyasilela.

• Ukunciphisa Umngcipheko Wokulimala: Ngenxa yokuba umatshini uzinzisa umthwalo, kukho umngcipheko omncinci wokulahla iintsimbi okanye ukujija ngokubambisana ngokungahambi kakuhle. (Sixoxa ngale nto ngokubanzi kwinqaku lethu Ukubuyisela kwisimo sangaphambili kunye noThintelo lokulimala ).

B. Ukwahlulwa Kwezihlunu

Ukuba ufuna ukukhulisa isihlunu esithile, oomatshini baphezulu.

• Uxinzelelo olujolisiweyo: kwahlula Ukwandiswa komlenze i-quadriceps ngokupheleleyo. Nge-barbell squat, umva wakho ophantsi okanye i-glutes inokudinwa ngaphambi kokuba i-quads yakho yenze.

• I-Tension Constant: Ndiyabulela kwiinkqubo zekhamera kumatshini ophezulu, ukuchasana kuhlala kuhambelana kuyo yonke intshukumo, ngokungafaniyo nezisindo zamahhala apho ubunzima bulawula umthwalo.

C. Ukusebenziseka lula kwabaqalayo

Kwi-novice, i-barbell snatch iyoyikisa kwaye ichwephesha. Umatshini okhethiweyo unomzobo, isihlalo, kunye nendlela emiselweyo. Inciphisa umqobo ekungeneni, ivumela abaqalayo ukuba baqale ukuphakamisa ngokukhawuleza.

2. Ityala lobunzima obusimahla

Ubunzima basimahla bubandakanya iidumbbells, iibarbells, iikettlebells, kunye neebhola zamayeza.

A. Intshukumo esebenzayo

Ubunzima obukhululekile bukuvumela ukuba uhambe kwimilinganiselo emithathu. Oku kulingisa imisebenzi yokwenyani (ukuphakamisa ibhokisi, ukuthwala igrosari).

• Ukuqeshwa kwe-Stabilizer: Kuba kufuneka ulungelelanise ubunzima ngokwakho, ubandakanya izihlunu ezingenakubalwa ezincinci zokuzinzisa ezinokuhoywa koomatshini.

B. Uluhlu lweSindululo

Ubungakanani obunye abusoloko bungena kuzo zonke. Ngelixa oomatshini abalungelelaniswayo bebahle, iintsimbi zasimahla zivumela umzimba wakho ukuba uhambe kwindlela yawo yendalo ye-anatomical, enokuba luncedo kwiimbaleki ezinezakhiwo zomzimba ezizodwa.

C. Ukuguquguquka

Ipere enye yeedumbbells inokusetyenziselwa amakhulu emithambo, ngelixa umatshini uqhelekile uyilelwe intshukumo enye okanye ezimbini.

3. Isigwebo: Ukukhetha njani?

Ukhetho alukho 'nokanye/okanye'-lumalunga nokuthelekisa isixhobo ukuya kumgomo.

Unokukhetha nini oomatshini:

• Ungumqali wokufunda iipatheni zentshukumo.

• Uqeqeshelwa i- Hypertrophy (Ukukhula Kwemisipha) kwaye ufuna ukukhupha isihlunu ngokukhuselekileyo (umzekelo, i-Drop Sets).

• Uchacha kukwenzakala.

Unokukhetha nini Ubunzima baMahala:

• Uqeqeshelwa Amandla aqhushumbayo (umzekelo, ukuphakamisa iOlimpiki).

• Ufuna ukuphucula ukulinganisela kunye nokulungelelanisa.

4. Indlela ethi 'Hybrid': Eyona ibalaseleyo kuwo omabini amaHlabathi

Uninzi lweengcali zokuqina komzimba ziyavumelana: eyona ndlela ilungileyo idibanisa zombini.

Isicwangciso:

1. Qala ngeZisindo eziMahala: Yenza iintshukumo zakho ezinzima, ezidibeneyo (ezifana ne-Squats okanye i-Overhead Press) kuqala xa amandla akho aphezulu kwaye izinzile zakho zintsha.

2. Gqibezela ngeSixhobo esiKhethiweyo: Nje ukuba izihlunu zakho zokuzinza zidiniwe, tshintshela koomatshini ukuze utyhale ngokukhuselekileyo izihlunu zakho eziphambili ukuba zingaphumeleli ngaphandle kokubeka umngcipheko wokwenzakala.

Ukuqonda Ingcali: Iklinikhi yaseMayo icebisa ukuba kuninzi lwabantu abadala, ukudibanisa koomatshini kunye nezisindo zamahhala zinika eyona ndlela ilungeleleneyo yokuqina kunye nokuzinza.

5. Inqaku lobunini

Ukuba ungumnikazi wejim okanye umntu othanda umthambo wasekhaya, kukho enye into: Ulungiso..

Iintsimbi zasimahla azinakugcinwa (intsimbi ayiqhekeki). Nangona kunjalo, oomatshini bafuna ukukhathalelwa.

• Ukugcina i-'mtyibilizi' inzuzo yoomatshini, kufuneka wenze uLondolozo lweSixhobo esikhethiweyo rhoqo..

• Oku kubandakanya ukosula iintonga zesikhokelo kunye nokuhlola iintambo. Ngelixa ifuna ingqwalasela ethe kratya, iinzuzo zokhuseleko kumalungu akho zikholisa ukodlula ixesha lolondolozo. (Jonga wethu Isikhokelo soLondolozo samacebiso).

Ukuqukumbela

Ke, yeyiphi ekulungeleyo?

Ukuba uxabisa ukhuseleko, ukujoliswa kwemisipha echanekileyo, kunye nokukwazi ukuqeqesha ukungaphumeleli ngaphandle kweqabane, Izixhobo ezikhethiweyo ziphumelele ngokucacileyo. Ukuba ufuna ukwakha ulungelelwaniso lweembaleki ekrwada, iintsimbi zasimahla zibalulekile.

Ngokufanelekileyo, indawo yakho yoqeqesho kufuneka ibonelele zombini.

Phucula uMmandla Wakho Wamandla Kwi-XYS Fitness, siyila oomatshini abalingisa imvakalelo yendalo yobunzima obukhululekileyo ngokhuseleko lwesitaki esikhethiweyo. Khangela eyethu Uluhlu olukhethiweyo lokufumana izixhobo ezibonelela ngezona zinto zibalaseleyo zehlabathi.