Abakhi bomzimba kanye nama-powerlifters batusa umugqa we-barbell njengokunye komnyakazo obaluleke kakhulu wamandla nokuthuthukiswa kwemisipha. Kodwa ungathembi konke okuzwayo egumbini lesisindo, ososayensi benza ucwaningo futhi bathola ukuthi kwakuwukunyakaza okungcono kakhulu kokusebenza kwemisipha jikelele.
Nakuba lezi zinto ezimbili, ngokwengxenye enkulu, ziyefana ngokusetshenziswa nangezinzuzo, kuningi okuzenza zehluke. Ngakho-ke iyiphi engcono ngezinhloso zakho? Ayikho impendulo eqondile, kodwa sizodlula umehluko futhi sikuvumele unqume ukuthi iyiphi okufanele ibe yingxenye yohlelo lwakho lokuqeqesha.
Umehluko phakathi komugqa we-pendlay ne-barbell ucashile kodwa ubalulekile.
Indlela yokwenza umugqa we-barbell?
Umugqa we-barbell, ngezinye izikhathi obizwa ngokuthi agobe phezu komugqao, ingenye yalezo kunyakaza okubonakala kulula kodwa kunzima. Okulandelayo, sikufundisa indlela efanele:
- Yima ngokuhlukana cishe ngobubanzi behlombe, maphakathi nonyawo lwakho ngokuqondile ngaphansi kwebha (okufana nesimo esivamile sokuqeda ukufa).
- Gcoka bese ubamba ibha ngokubambelela okuphakathi.
- Shicilela izinqulu zakho emuva futhi uphakamise ibha kuze kube yilapho isisindo sifinyelela ukuphakama kwamadolo.
- Cindezela umgogodla wakho futhi ugcine umgogodla wakho ungathathi hlangothi.
- Phakamisa isisindo esifubeni sakho esingezansi bese usiphakamisa imizuzwana emi-2 ngenkathi ucindezela amahlombe akho.
- Yehlisa isisindo kuze kube yilapho izingalo zakho sezinwetshiwe ngokugcwele.
Izinzuzo
Umugqa we-barbell udinga isikhathi esingaguquki ngaphansi kwengcindezi. Ngenxa yalesi sizathu, kuvumela ukuthuthukiswa okukhulu kwemisipha nesakhiwo emisipha yangemuva. Ngokulandelayo, kudinga ukuqina okukhulu kwemisipha ye-postural. Ngenxa yokucindezeleka njalo nomthwalo isisindo esibeka phezu kweketanga elingemuva, ukuma kufanele kugcinwe. Lokhu kungakhuthaza ukuthuthukiswa kwemisipha ye-postural efana nama-lats, ama-erectors, ama-gluteals, nama-hamstrings.
Umugqa we-barbell uvumela ububanzi obukhulu bokuhlukahluka. Umuntu angashintsha ukubamba kanye nendawo yokuqala ukushintsha ukusebenza kwemisipha yangemuva. Ukusebenzisa i-over or under grip, nokubeka i-torso ngaphezulu noma kancane evundlile phansi.
Ngaphezu kwalokho, zingenziwa ngezigaba eziphakeme zokuphindaphinda. Lokhu kuvivinya ngokuvamile kwenziwa ngenjongo yokwakha imisipha kanye nezinjongo zokuqinisa. Lokhu kusivumela ukuthi sifinyelele ukugcwala okukhulu sifinyelele kumabanga aphezulu wokuphindaphinda okungu-6 kuya ku-12.
I-Contras
Umugqa we-barbell ukhawulelwe kakhulu umlenze namandla aphansi emuva. Ukuze sifinyelele endaweni yokuqala, sidinga ukukwazi ukuzinzisa umthwalo ngama-glutes, ama-hamstrings, nama-erectors. Kusukela kulesi sikhundla, kufanele sigcine ukuqina komgogodla ukuze sifinyelele ukuphindaphinda okulandelanayo.
Umugqa we-barbell ogobile ungabeka ingcindezi engafanelekile emhlane wakho ongezansi. Uma uhlushwa ubuhlungu obuphansi emuva, lo msebenzi ungandisa ubuhlungu. Ikakhulukazi uma kwenziwa ngokungalungile, kubeka ukungezwani okuqhubekayo nokucindezeleka emgodleni we-lumbar. Kudinga nokunyakaza kancane. Ngokungafani nomugqa we-pendlay, umugqa ogobile uzodinga ukushuba njalo nokuphindaphinda okunensa.
Indlela yokugwedla uPendlay?
Ukuma komugqa we-Pendlay kuzofana kakhulu nomugqa we-barbell, kodwa ukukhishwa kuhlukile.
- Yima cishe ngobubanzi behlombe ngokuhlukana, phakathi konyawo lwakho ngqo ngaphansi kwebha (njengangaphambili).
- Gcoka bese ubamba ibha ngokubambelela okuphakathi, bese ubeka i-torso yakho iqondane nomhlaba.
- Jikela ama-hips akho emuva, ubambe imisipha yakho yangemuva, bese uphakamisela umugqa esifubeni sakho.
- Bamba indawo imizuzwana emibili ngenkathi ucindezela amahlombe akho.
- Yehlisa ibha phansi.
Izinzuzo
Lo msebenzi uthuthukisa ukuphuma kwamandla. Indawo yokuqala engaguquki yebha kulokhu kuhluka ikhuthaza izinga eliphezulu lokuthuthukiswa kwamandla lapho uhambisa ibha elayishiwe endaweni yokugcina. Futhi, unokudluliswa okuphezulu ebhentshini kanye ne-deadlift. Izinga lokuthuthukiswa kwamandla liyingxenye ebalulekile yokuzivocavoca njengebhentshi kanye ne-deadlift. Ukwengezwa kwemigqa ye-pendlay kuzosiza ukukhuthaza amandla kulezi zivivinyo ezibalulekile.
Ngaphezu kwalokho, kudinga ukwakha kabusha ukungezwani kwama-lats phakathi kokuphindaphinda. Ukusetha ama-lats omugqa we-pendlay kufana kakhulu ne-squat, ibhentshi, kanye ne-deadlift. Ngalesi sizathu, ukuthuthukisa leli khono kungaba nomthelela omkhulu ekudaleni ukungezwani kunoma iyiphi i-lift.
Ngakolunye uhlangothi, iqinisa amasu nokwenza. Inqubo efanele kanye nokusebenza kuyadingeka ukuze kufezwe ngempumelelo lo msebenzi. Ngalesi sizathu, umugqa we-pendlay ungathuthukisa nendlela yezinye izivivinyo.
I-Contras
Iqiniso liwukuthi akuwona umsebenzi ongcono kakhulu wokuthuthukisa imisipha ngemuva. Ngokungafani nezinye izivivinyo zasemuva, ukudonsa ngamandla komugqa we-pendlay akubeki ingcindezi enkulu emisipha yangemuva.
Futhi, kudinga ukuguquguquka kuma-hamstrings kanye ne-hip. Ukuze kuzuzwe isikhundla sokuqala salokhu kuvivinya umzimba, umuntu kufanele akhulume okhalweni kuze kube yilapho yonke i-torso i-perpendicular phansi. Uma sintula ukuhamba, indawo yokuqala yalo msebenzi ingaba nzima. Futhi kufanele kuqashelwe ukuthi inselele kakhulu kunomugqa we-barbell. Ngenxa yesimo esinqunyiwe sokuqala, isisindo esincane singasuswa phansi.
Zifana kanjani?
Omunye umehluko omkhulu phakathi kwamakheshi amabili indawo yokuqala ngakunye: umugqa we-barbell wenze wehlise ibha kuze kube yilapho izingalo zakho sezinwetshiwe ngokugcwele, kodwa ibha isemoyeni. Nge Pendlay, ubuyisela ibha phansi.
Njengoba ugwedla usuka lapho umile, umugqa we-Pendlay nawo udinga uhla olugcwele lokunyakaza njengoba impinda ngayinye iqala phansi. Ngomugqa we-barbell, ibha isivele ingekho phansi ngaphambi kokuthi uqale ukuphakamisa. I-Pendlay idinga, ngakho-ke ikhiqiza amandla engeziwe. Uzokwenza izimpinda ezimbalwa nge el pendley njengoba uzosebenzisa (ngokuvamile) isisindo esiningi.
Uhlale uncike kukho kokubili ukunyakaza (yize irowu ye-barbell ikwenza ube nesisindo kuyo yonke isethi yakho). Lesi sikhundla se-hip hinge esilayishiwe sizoshaya i-back back, ikwenze kube a ukuzivocavoca okukhulu kwe-accessory ye-deadlift.
Kungakhathaliseki ukuthi ukhetha yiphi indlela, qiniseka ukuthi ukuma kwakho kuyafaneleka. Gweba ibha kuze kube yilapho izindololwane zakho zifika ku-torso yakho, ugcine ingemuva lakho liqinile phakathi nokunyakaza.
Yikuphi okungcono ekusebenzeni?
Nakuba kunokufana phakathi kwazo, kufanele kucace ukuthi iyiphi okufanele siyisebenzise kuye ngomgomo wethu.
Imisipha hypertrophy
Kokubili ukunyakaza kusebenza imisipha yangemuva (i-trapezius ephakathi, i-trapezius ephansi, i-latissimus dorsi, i-infraspinatus, ne-erector spinae), ngakho-ke akukho mehluko emisipha esebenzayo. Noma kunjalo, umugqa we-barbell uthola ukuwina okuncane lapha.
Lokhu kungenxa yokuthi ungenza ama-reps amaningi ngomugqa ogobile kunalokho ongakwenza ngomugqa we-Pendlay, futhi uma kuziwa ekwakheni imisipha, ivolumu ibalulekile. Njengoba sixoxile ekuqaleni, uhla olugcwele lokunyakaza nokuphindaphinda kwenza i-Pendlay ibe nzima ukwenza ukuphindaphinda okwengeziwe. Uma umgomo wakho kuwumgogodla opholile, bese ukhetha irowu nciphao.
amandla jikelele
El susa pendley Kungumsebenzi omuhle wokwakha amandla ngoba uqala irep ngayinye phansi. Lokhu kusho ukuthi uzodinga amandla aqhumayo ukuze ushayele ibha ifike esifubeni sakho, njengoba ungenawo umfutho osebenzela wena njengoba wenza komunye umsebenzi. Lokhu futhi kwenza kube nzima kakhulu ukukopela ekudlalweni kabusha ngakunye.
Ukuhlela imigqa ye-pendlay yamandla ngokuvamile kuzodinga ukuthi sisebenzise umthwalo ongaphansi kobukhulu. Noma yikuphi ukusuka ku-50 kuya ku-70% we-1-RM ngenhloso yokuzuza isivinini esikhulu nokuqhuma kumugqa we-pendlay.
Yini engcono ukuqinisa?
Umugqa we-Pendlay wenza umsebenzi omuhle kakhulu wokukhulisa amandla amile futhi agxile, kokubili okudingekayo ngesikhathi sokuhlwitha nokuhlanza & nokujeqeza. Ngokuphakamisa amandla, i-Pendlay ingasiza futhi nge-back squat kanye ne-deadlift, njengoba yakha amandla aphansi nangaphezulu.
Iphinde ibe umakhi omuhle wokuphakamisa ngoba ibha iqala phansi, efana nanoma iyiphi i-powerlifting noma i-Olympic lift ongase uzama ukuyithuthukisa.