Ziningi izindlela zokuthuthukisa ukuqeqeshwa kwakho. Ngokwesibonelo, ukuhamba kungaba yinzuzo enkulu kunoma ubani wethu, ikakhulukazi uma siphethe izisindo ezandleni zethu. Cha, ungahambi ngokushesha; sikhuluma ngezinyathelo zomlimi. Ngezansi sizokutshela ngezinzuzo zeFarmer Walk kanye nezinzuzo zayo.
Yiziphi izinyathelo zomlimi?
I-Farmer's Step, eyaziwa nangokuthi i-Farmer Walk, Suitcase Walk, noma i-Carry Step, iwuhlobo lokuzivivinya amandla okujwayelekile lapho ubamba khona isisindo noma umthwalo osindayo ngenkathi uhamba umugqa oqondile. Kubonakala kulungile okuyisisekelo? Nokho, izinto eziyisisekelo azisizi ngaso sonke isikhathi.
Ukuzivocavoca okulula kakhulu, kodwa okusebenzayo. Okudingayo i-dumbbell eyodwa noma amabili kanye nendawo yokuhambahamba. Ungasebenzisa ngisho nezinto zasendlini, njenge amabhodlela amanzi noma ipotimende Igcwele izincwadi uma ungenazo izisindo. Lokhu akuthuthukisi kuphela izindawo ezithile zemidlalo, kodwa futhi kusiza ukubhekana nobuthakathaka empilweni yakho yansuku zonke.
Isinyathelo Somlimi futhi siwumsebenzi osebenzayo ngoba siphindaphinda umsebenzi wansuku zonke wabantu abaningi. Kuyafana nokuba negrosa enzima ngemva kokuthenga, ukuhamba nepotimende elisindayo, noma ukuthutha ingane ngemoto ethwala izingane ingena noma iphuma emotweni. Zonke lezi zithathwa njengezinyathelo zomlimi endle.
Lokhu kuvivinya umzimba okugcwele kuqondise amaqembu amaningi emisipha futhi kunikeza umfutho wenhliziyo nemithambo yegazi. Nakuba kwaduma amadoda nabesifazane abanokuncintisana, uhambo lomlimi selusetshenziswa kakhulu abasubathi nabahamba ejimini ngokufanayo.
Lokhu kuthutha kungafakwa ohlelweni lokuqeqesha amandla noma kwenziwe ngokwalo njengomsebenzi wokulungisa.
Kwenziwe kanjani?
Ifomu nokusebenza yilokho okudingeka ugxile kukho lapho wenza lo msebenzi. Kuhlale kunezingozi lapho uphakamisa izinto ezisindayo, okuyisici esiyinhloko sezinyathelo zomlimi, ngakho-ke kufanele uphakamise izinto ezisindayo ngendlela efanele. Uma usuvele ulimele, kungcono uzihlole ngokuzivocavoca umzimba kuqala ukuze uqiniseke ukuthi akubangeli buhlungu ngaphambi kokwengeza izinto ezisindayo.
- Zungezisa ezinqulwini bese ugoba emadolweni ukuze uphakamise isisindo phansi.
- Sebenzisa imilenze yakho (hhayi umhlane wakho!) ukuze uphakamise isisindo futhi ubuyele endaweni yokuma.
- Bamba ama-dumbbell eceleni kwakho izingalo zakho ziqonde. Izisindo ezimbili zizogxila kakhulu ezicupheni zakho, kanti isisindo esisodwa sizofaka inselele kuma-oblique akho ukuze uzinze. Ungakwazi ukugoba ingalo yakho yamahhala ibe isibhakela ukuze ikusize ubhalanse.
- Yima mude namahlombe akho ehlehle naphansi, isifuba sakho sibheke phansi kancane, futhi ukhalo lwakho lutshekele phambili kancane ngokutshekisa kwe-pelvic ngemuva.
- Bese uhamba kancane uye phambili nezisindo.
Lapho wenza uhambo lomlimi, kubalulekile ukuma umude ngokuma okuhle futhi uhambe kancane ngobuqotho nangenhloso. Lokhu akuwona ukuzivocavoca lapho uzama ukugijima noma ukuhamba ngokushesha ngoba ukuma kubalulekile lapha, futhi uma uhamba ngesivinini kakhulu imishini yakho ingaqala ukushintsha.
imisipha yasebenza
Lo msebenzi ungase ubonakale sengathi usebenza izingalo zakho ngoba ubambe izisindo, kodwa empeleni ulayisha umgogodla wakho nemilenze futhi ngokuyinhloko usebenza lezi zindawo. Ilungele amandla ajwayelekile ngaphambi kokuzivocavoca okuqondene nezemidlalo noma iziqhumane, njengoba iqinisa cishe wonke umzimba. Futhi njengoba kwenziwa ngenkathi uhamba, kuwumsebenzi osebenza kakhulu ongathuthukisa ukuzinza kwe-postural namandla ayisisekelo.
I-Farmer's Walk iyisivivinyo somzimba ogcwele esakha amandla emisipha nokubekezela. Lokhu kushiwo, amanye amaqembu emisipha ahloswe kakhulu kunabanye, ngenxa yesimo sephethini yokunyakaza.
- Ama-Quadriceps. I-quadriceps inesibopho sokunwetshwa kwamadolo. Basiza ukuphakamisa ama-dumbbell phansi, basize ukuqalisa ukunyakaza okuya phambili, futhi baqinise idolo elihlangene kulo lonke.
- umsipha Ama-hamstrings anesibopho sokugoba kwamadolo kanye nokwandiswa kwe-hip. Badlala indima ebalulekile ku-dumbbell deadlift kusukela phansi, bephakamisa imilenze ngesinyathelo ngasinye futhi bazinzise amalunga e-hip namadolo.
- Izinqe. I-gluteus maximus, i-medius, ne-minimus ibophezele ngokuyinhloko ekwandiseni ukuhlangana kwe-hip. Zibalulekile ku-dumbbell deadlift ukusuka phansi futhi zinzinzise i-hip joint kuyo yonke inhlangano.
- Amawele. Le misipha yemilenze engezansi isiza ukusimamisa ilunga leqakala ngenkathi enza uhambo lomlimi.
- Amabhibhi. I-latissimus dorsi, noma i-lats, iyona enkulu kunazo zonke emisipha yangemuva futhi inesibopho sokugcina umgogodla ongathathi hlangothi kanye nokuma okuqondile kulo lonke ukunyakaza.
- Ama-Erectors. Ama-erectors, awaziwa nangokuthi imisipha ye-paraspinal noma erector spinae, imisipha ezungeza umgogodla futhi isiza ekwandiseni umgogodla kanye nokuqiniswa komgogodla ngenkathi yenza umsebenzi.
- Upper emuva kanye trapezius. Imisipha yangemuva engenhla, kuhlanganise ne-trapezius muscle, noma i-trapezius, isebenza ukugcina ukuma okuqondile kulo lonke umsebenzi ngokuhlehlisa amahlombe phezulu nangemuva.
- U-Abs. Imisipha yesisu isiza ukugcina umgogodla uqinile phakathi nokunyakaza, ukuvikela umgogodla.
- Ama-biceps. Ama-biceps anomthwalo wemfanelo wokugoba ingalo futhi abambe iqhaza emandleni okubambelela. Endabeni yokuhamba komlimi, ama-biceps asiza ukubamba i-dumbbell phakathi nokunyakaza futhi azinzise i-elbow joint.
- Ama-triceps Imisipha ye-triceps inikeza ukunwetshwa kwengalo endaweni ehlangene yendololwane. Phakathi nokuhamba komlimi, bagcina izingalo zabo zelule futhi basebenze ama-biceps abo ukuze baqinise izingalo zabo.
- Izingalo nemisipha yezandla. Imisipha yamangalo nezandla idlala indima ebalulekile ekuqiniseni ukubamba ngesikhathi sohambo lomlimi. Zisivumela ukuthi sibambe ama-dumbbells ngokuqinile phakathi nokunyakaza.
Izinzuzo
Ukuhamba komlimi kuwukunyakaza komzimba wonke okunemiphumela eminingana enenzuzo.
Ithuthukisa impilo yenhliziyo nokukhuthazela
Ukuhamba komlimi kuwumsebenzi onzima oqinisekisa ukuthi uzokhokha intela ohlelweni lwenhliziyo futhi usenze siphefumule kanzima. Ukuzivocavoca okunamandla, okufana nokuhamba komlimi, kuye kwaboniswa ukwandisa umthamo we-aerobic futhi, ngokulandelayo, kunciphisa ingozi yezifo ezihlukahlukene zenhliziyo nemithambo yegazi, njengokuhlaselwa yinhliziyo nokushaywa unhlangothi.
Ukwengeza, umthamo we-aerobic uyinkomba yokusebenza kwezemidlalo ehlukahlukene yokuqina, njengokugijima, ukugibela ibhayisekili, ukubhukuda, nokushushuluza. Lokhu kusho ukuthi labo abanomthamo we-aerobic ephakeme bazokwazi ukugcina amazinga aphezulu okusebenza isikhathi eside.
Ikhuthaza amandla emisipha namandla
Izinyathelo Zomlimi zidinga ukuqashwa kwezicubu zomzimba ngokugcwele. Ngakho-ke, inamandla okwandisa amandla emisipha namandla. Imisipha esetshenziswa kakhulu yiFarmer Walk ihlanganisa ingemuva elingaphezulu, lats, trapezius, forearms, quadriceps, hamstrings, nama-glutes.
Lo msebenzi uphumelela kakhulu ekuthuthukiseni amandla okubamba, njengoba udinga ukubamba kahle izisindo phakathi nokunyakaza ukuze uzivimbele ukuthi zingawi. Ukwengeza, lokhu kuthuthukiswa kwamandla emisipha namandla kungadluliselwa kweminye imidlalo efana nebhola lezinyawo, i-basketball, i-baseball, nethenisi, phakathi kwabanye.
Ngakho-ke, kuhlanganise nezinyathelo zomlimi njengengxenye yendlela yokuqeqesha kungasiza ukukhulisa ukusebenza kahle kwezemidlalo.
ngcono ukuma
Lapho abaningi bethu behlezi emisebenzini yedeski amahora angaphezu kwangu-8 ngosuku, akumangazi ukuthi siba nemikhuba emibi ngokwendlela yethu yokuphila kanye nendlela esiphatha ngayo imizimba yethu.
Ukungami kahle kuyinkinga esiyibona ingena ezimpilweni zabantu abaningi, kodwa futhi yinto engalungiswa ngemikhuba efanele yokuzivocavoca.
Izinyathelo Zomlimi zizuza ukuma ngokwandisa ukuqwashisa ngemisipha nomzimba uwonke futhi kusiphoqa ukuthi sicabange ngokuma. Ngaphezu kwalokhu, kudala ukuzinza futhi kuqede ukungalingani emzimbeni (ikakhulukazi uma izisindo ezimbili zisetshenziswa ngesikhathi esisodwa), okuholela ekumeni okuzenzakalelayo okungcono.
kuqinisa ukubamba
Ukubamba okubuthakathaka kuyinto esifuna ukuyilungisa ngaphambi kokuthi siqale ukuthatha izinyathelo ezinqala mayelana nokubulala noma ezinye izindlela zokuqeqesha amandla. Uma singagxili ekubambeni, ngeke size sikwazi ukufinyelela amandla ethu aphelele ngezisindo zamahhala.
Ngenhlanhla, uhlu olubanzi lwezinzuzo zezinyathelo zomlimi luhlanganisa amandla okubambelela akhulisiwe. I-Farmer Walk iqinisa ukubamba kwakho ngokusebenzisa izihlakala, izandla, izingalo, amahlombe, nomhlane kanye kanye, njengoba yonke le misipha ingenza umthelela futhi isekele amandla okubambelela lapho iqeqeshwe kahle.
Izihlakala, izandla nezingalo, ikakhulukazi, zizoqina ngokushesha ngokuzivocavoca okuvamile ngenxa yokucindezela okubekwe kuzo (ngefomu elifanele).
thuthukisa i-abs
I-abs ne-oblique yizimpokophelo ezimbili ezifunwa kakhulu kulabo abathanda ukufaneleka. Inkinga ngokuyifinyelela ukuthi abantu abaningi benza yonke imizamo yabo ekuqeqesheni imisipha yabo ngokungalungile. Lokhu kuholela ekudumazekeni kanye nemiphumela emincane yokungabikho.
Ngenhlanhla, kulapho izinzuzo zezinyathelo zomlimi ziqala khona ukusebenza, ikakhulukazi ngokuhambisana nesimiso esihlukahlukene sokuqeqesha amandla. Isici esibaluleke kakhulu sokuqeqesha i-abs yakho nama-oblique lapho wenza uhambo lomlimi ukuqinisa umgogodla wakho. Uma singabandakanyi umnyombo, le ndawo ngeke ithole ukushuba okukhulu futhi izolahleka ekuqeqeshweni.
Ithoniza imikhono
Akuvamile ukuthi sibone ukuvivinya umzimba okuningi okunomthelela obalulekile ezimpahleni zangaphambili. Ikakhulukazi abantu bavele bagxile kuma-biceps kanye ne-triceps futhi bavumele izingalo zizinakekele.
Izinyathelo zomlimi zizuzisa izingalo ngokufaka ingcindezi eyengeziwe kuzo uma kuqhathaniswa nezinye izivivinyo ezithwala isisindo ezifana nokuphakamisa izinyawo noma ukucindezela phezulu, ikakhulukazi ngenxa yokuthi ibamba kakhulu kune-lift futhi isebenza ngendlela ye-gravity.
Ukwakha izingalo ngokuhamba komlimi kuzoba yinzuzo kwezinye izivivinyo, njengoba amandla okubamba azothuthuka ngezingalo eziqinile.
amaphutha avamile
Ukugcina ukunyakaza kuphephile futhi kusebenza kahle, sizogwema ukwenza noma yimaphi kulawa maphutha ajwayelekile.
- Ukusebenzisa isisindo esingalungile. Nakuba akufanele sesabe ukusebenzisa isisindo esisindayo, uma inqubo isengozini, isisindo esiningi kakhulu. Sizogcina isisindo sisinda kakhulu uma sigibela amabanga amafushane futhi silula uma sigibela ibanga elide, njengamamitha angu-40 ukuya kwangu-60.
- Ukungasigcini isisu sisebenza. Ngaso sonke isikhathi lapho siqondile futhi sihamba, sibamba imisipha yesisu. Amandla, ukuzinza, nokusekelwa okukhiqizwa yile misipha kuzosisiza ukuthi sihambe ngokushesha futhi sivikele umhlane ongezansi ekulimaleni.
- ncika phambili. Ukwenza isinyathelo somlimi othambekele kubangela ubuhlungu nokungakhululeki emhlane ongezansi. Lokhu kungenzeka lapho sikhathala futhi inqubo iqala ukuhlupheka. Ukwenza kahle lokhu kunyakaza, sizoqinisa umnyombo, sizohlala siqondile futhi sizobheka phambili phakathi nesikhathi sokuzivocavoca.
- phakamisa amahlombe. Phakathi nalokhu kusebenza, amahlombe kufanele adonswe phansi futhi abuyele emuva. Lokhu kungaba inselele kubantu abanokuthambekela kokuhamba (noma ukwenza ezinye izinhlobo zemisebenzi) begobe amahlombe phezu kwezindlebe zabo. Ukuhamba nge-slouched posture ngenkathi ubambe ama-dumbbell noma ama-kettlebell kubangela ukungakhululeki kwentamo nehlombe.