Ufunda kanjani ukudonsa phezulu kubha evundlile - uhlelo ngesinyathelo ngesinyathelo sabaqalayo

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Ngaphambi kokufunda ukudonsa ibha evundlile kusuka ekuqaleni, kufanele ubuze imibuzo emibili elula. Okokuqala - iyini ibha evundlile nokuthi ungayithola kuphi? Futhi owesibili - kungani kudingeka? Ngemuva kokuphendula le mibuzo, ungaqala ukuqeqeshwa.

Manje iyini ibha evundlile? Isakhiwo iyithuluzi lokuzivocavoca lokwenza izivivinyo ezahlukahlukene, kufaka phakathi ukudonsa. Yikhono lemisipha lokuphakamisa isisindo somuntu. Ukuba nebha evundlile, wonke umuntu uzokwazi ukuhlola amandla akhe, futhi uma enganele, yithuthukise. Ibha enezingqimba ilula ngokwakhiwa futhi ingafakwa kalula efulethini. Ezitolo zezemidlalo, igobolondo lingakhethwa kunoma yiliphi ikhaya.

Kuyini ukusetshenziswa kokuvivinya umzimba? Ngisho naseRoma lasendulo, ukunakwa okukhethekile kwakunikezwa isiko lomzimba. Ezemidlalo zisabalulekile nanamuhla. Futhi ngokuzivocavoca njalo kubha, ungafinyelela okulandelayo:

Hlakulela ukukhuthazela futhi wandise amandla emisipha.
Lahla ukukhubazeka kokuzalwa emzimbeni.
Ukuncipha emsimbeni.
Nika amandla imisipha namalunga, kufaka phakathi amandla okuqina.

Futhi okubaluleke kakhulu, ibha evundlile iyaqinisa futhi ithuthukise umgogodla, ukusekelwa okuyinhloko komzimba womuntu.

Ukulungiselela nokuqapha

Noma yiliphi ibhizinisi elisha liqala ngomsebenzi wokulungiselela nokuhlonza izingozi ezingaba khona. Okufanayo kufanele kwenziwe ngaphambi kokuqala ukuqeqeshwa kubha evundlile ekhaya. Kubalulekile ukuthi abaqalayo bathathe isikhathi sabo ukuze bangalimazi umzimba.

Buza nodokotela wakho kuqala ngoba akuwona wonke umuntu ongenza ezemidlalo ezinamandla. Ukuzivocavoca kubha evundlile kuyaphikiswa kubantu abanezifo ezilandelayo:

Ukugoba komgogodla, i-scoliosis.
Ama-discs we-Herniated womgogodla.
Ukuphuma kwe-disc yomgogodla.

Kubantu abaphethwe yi-osteochondrosis, amakilasi kufanele enziwe ngendlela yokulondoloza.
Lapho kutholakala imvume kadokotela, kuqala isigaba sokulungiselela, okubandakanya amaphuzu alandelayo.

Nquma ngokufanele ukuphakama kwe-projectile. Ibha kufanele ibe ukuphakama kwengalo, kucatshangelwa ibanga lokweqa okuncane. Ukuphakama kukhethiwe ukuze ukwazi ukulengiswa ngokukhululekile kubha evundlile ngezingalo ezeluliweyo, ngaphandle kokufinyelela phansi.
Lungisa umzimba ngaphambi kokuqala amakilasi. Hang on the bar enezingqimba for 1.5-2 imizuzu nsuku zonke ngaphandle kokwenza izivivinyo. Ukuze wenze lokhu, okokuqala, ukuphakama kwe-crossbar kufanele kwehliswe ngama-70-90 cm ukusuka phansi. Lokhu kuvivinya kwenziwa endaweni yokuncika. Izandla zithatha ibha, imilenze yelulwa nge-engeli phansi, izithende ziphansi. Kulesi sikhundla, kulula ukuzilengisa, kepha futhi ungazinyusa kancane. Njengoba ukuqeqeshwa kukhuphuka, ukuphakama kwebha kuyashintsha.
Ngemuva kwezinsuku ezingama-3-5, ungaqala ukuqeqeshwa nge-expander. Ukuze wenze lokhu, setha i-crossbar ekuphakameni okujwayelekile, bese unamathisela i-expander ende ngentambo enkulu ezansi kuyo. Faka imilenze yakho kule loop, bese ubamba i-crossbar ngezandla zakho. Kulesi sikhundla, i-expander izolula. Njengoba uqala ukukhuphuka, intwasahlobo ye-expander izodudula umzimba uye phezulu. Ngakho-ke, umthwalo osezandleni uyehla.
Njengokulungiselela, ungasebenzisa ama-push-up kusuka phansi.

Izincomo zevidiyo

Ukukhetha nokubamba imithetho

Ukubamba kuyindlela yokudonsa kubha evundlile. Kunezinhlobo eziningi zalo. Ukwehluka ngakunye kuba nemisipha ehlukene, ngakho-ke kunconywa ukuthi ushintshe ukubamba ngesikhathi sokuzivocavoca. Ngizoklelisa izinhlobo ezithandwa kakhulu.

Qondile. Izandla zibekwe ngendlela yokuthi intende iphendukele ebhaleni, futhi ingambozwa ngaphezulu. Ngale nketho, umthwalo omkhulu kakhulu usemisipheni yangemuva nasemahlombe.
Emuva. Izintende zezandla ziphendukele ebusweni, futhi isiphambano sigoqiwe kusuka ngezansi. Ngalokhu kudonsa, umthwalo omkhulu ukwedlula ama-biceps.
Kuhlanganisiwe. Lapho udonsa phezulu, isandla esisodwa sithatha ibha ngokubamba okuqondile kanti esinye sibambe ngokuhlehla.

Lapho udonsa phezulu, ibanga phakathi kwezingalo kubha libaluleke kakhulu. Ngokuya ngaleli banga, ukubambeka kuhlukaniswe kwaba mncane futhi kubanzi. Lapho lincane, ibanga eliphakathi kwezingalo linqunywa ububanzi bamahlombe omenzi. Uma libanzi, ibanga lihlale likhulu kunobubanzi behlombe. Ngobubanzi obuhlukile bokubamba, imisipha ehlukene iyakhula. Ngakho-ke, ngokuhlukahluka kobubanzi, ungaqeqesha yonke imisipha engalweni nasemuva.

Uhlelo lwesinyathelo ngesinyathelo sabaqalayo

Isigaba sokuqala - 1-5 ukudonsa

Qhubeka esigabeni sokuqala lapho uqedela isigaba sokulungiselela futhi ungadonsa kanye. Umsebenzi walesi sigaba ukuthuthukisa imisipha kusukela ekuqaleni ukuze ukhulule ngokukhululeka amahlandla ama-5 ngendlela eyodwa.

Ukufeza le nhloso, ama-turnstiles ancoma uhlelo lwesifundo olulandelayo.

Ngenqubo yokuqeqesha, khulisa inani lezindlela. Qala ngamasethi ayi-10-15 we-1-2 ukudonsa ngakunye. Ukuhlukana phakathi kwamasethi kufanele kube kusuka kumasekhondi angama-20 kuye kwangama-40.
Donsela phezulu ngokubamba okuhlukile.

ULWAZI! Ungazuza ukudonsa okugcwele oku-5 kusethi eyodwa enyangeni engu-1 yokuqeqeshwa ekhaya.

Isigaba sesibili - ukudonsa okungu-5-10

Uma isigaba sokuqala siphothulwe ngempumelelo futhi ukudonsa okungu-5 kungasekho inkinga, dlulela esigabeni sesibili, inhloso yaso ukuzuza ukudonsa okugcwele oku-10 kusethi eyodwa.

Ukufeza inhloso, ungasebenzisa ukuzivocavoca okubizwa nge- "ladder". Wenziwa kanje.

Okokuqala, ukudonsa okukodwa kwenziwa ngendlela eyodwa, kulandelwe ukuphuka kwemizuzwana emi-5.
Ngemuva kwekhefu, kudonswa kabili kwenziwa ngendlela eyi-1.

ULWAZI! Ngakho-ke, ngokwandisa kancane kancane inani lokudonswa, ungafinyelela ezikhathini eziyishumi ezinyangeni ezi-1-2 zokuqeqeshwa.

Isigaba sesithathu - 10-30 ukudonsa

Lapho izinhloso zesigaba sesibili sezifeziwe, ungadlulela kwesesithathu. Isigaba sesithathu ukufeza ukudonsa okungu-30 ngendlela eyodwa. Akuwona umsebenzi olula. Ngenxa yalokhu, kunconywa ukudonsa ngesisindo esingeziwe. Zingasetshenziswa njengesigqoko esikhethekile sesisindo. Uma ingekho, ungafaka uhlobo oluthile lomthwalo esikhwameni, ngokwesibonelo, ibhodlela lamanzi noma ama-dumbbells. Kulokhu, inani eliphansi lokudonswa ngendlela eyodwa izikhathi ezili-10, ngokunyuka okulandelayo ngo-1.

ULWAZI! Ukufeza umphumela, kuzothatha izinyanga eziyi-1-3 zamakilasi ansuku zonke.

Isigaba sesine - ukudonsa ngaphezulu kwama-30

Isigaba sesine sibandakanya ukwanda kokudonswa ngaphezulu kwezikhathi ezingama-30. Ngalokhu, kwenziwa uhlelo lokuqeqesha, kufaka phakathi umjikelezo wezinsuku eziyisithupha ngesonto. Usuku olulodwa lokuphumula. Ngesikhathi sokuqeqeshwa, okunye okusele kufanele kube imizuzu engu-2-3. Amakilasi abanjwa ngokuqhubekayo. Noma ngabe bekukhona ukudlula, lapho-ke lapho uqala kabusha, udinga ukulwela ukukhipha izikhathi eziningi njengoba uhlelile. Uma lokhu kwehluleka, kufanele uqale esontweni eledlule bese uhlangabezana.

ULWAZI! Isikhathi sokufinyelela umgomo sithonywa iminyaka, isimo somzimba, ukuba khona kwezifo, ukuqina komzimba okuyisisekelo. Abanye abaqeqeshi bokuqina bathi ungafunda ukudonsa izikhathi ezingama-30 emavikini angama-30.

Isifundo sevidiyo

Izinhlobo zokuzivocavoca kubha evundlile ekhaya

Uma kungenakwenzeka ukuvakashela ijimu, khona-ke ibha evundlile ingafakwa ekhaya. Akunzima kangako ngoba imishini ingathengwa ezitolo zezemidlalo futhi ifakwe wedwa. Ngokuzijwayeza ekhaya, ungasebenzisa izinhlobo ezilandelayo zokuzivocavoca umzimba.

Ukudonsa okuvamile. Uhlobo olujwayelekile lokudonsa lwenziwa ngokubamba okuqondile. Ububanzi bokubamba kwezingalo bukhulu kunobubanzi behlombe. Lokhu kuvivinya umzimba kwenziwa ngaphandle kokunyakazisa umzimba nokujeqeza. Kunconywa ukweqa imilenze yakho ukuze kube lula ukuyenza. Ukuphakanyiswa kwenziwa kuphela yimisipha yezingalo nangemuva. Ukuphakanyiswa okuphumelelayo kubhekwa lapho i-chin ilungiswa isikhashana ngaphezu kwe-crossbar. Ngemuva kwalokho, ungehla bese ubuyela endaweni yokuqala.
Ukudonswa kokubuyela emuva. Inqubo yokuzivocavoca iyafana neyakudala, ukushintsha kokubamba kuphela - izintende ziphendukela kuwe.
Ukudonsa okubanzi. Ukuzivocavoca kuhlinzeka ngesikhundla sokuqala kwezandla, lapho kunebanga eliphakeme kakhulu phakathi kwabo. Kulokhu, ukubamba kufanele kuqonde. Ukuphakamisa kwenzeka ekuphefumuleni futhi ngosizo lwezandla kuphela. Yehlela endaweni yokuqala ngenkathi uhogela.
Ukudonsa okufile. Iyaqhubeka kuze kube yilapho ikhanda lomculi lithinta i-crossbar. Ngemuva kokulungisa umzimba kulesi sikhundla, ungazithoba kancane uye endaweni yokuqala lapho izingalo zakho zinwetshiwe ngokuphelele.
Ukudonswa kwengxenye yenyanga. Lokhu kubukeka kulungiselela umlingisi ukuthola ingalo eyodwa. Kwenziwa ngokubamba okubanzi. I-lift yokuqala yenziwa ngokushintshwa komzimba uye ngakwesokudla, okwesibili - kwesobunxele. Qedela ilifti kuphela lapho isilevu sithinta isandla. Ngemuva kokulungisa ukuthinta, ungaya phansi.
Isilevu sengalo eyodwa. Ukuzivocavoca kunzima. Imisipha eqinile iyadingeka ukwenza. Le nketho ayiyona ukunambitheka kwawo wonke umuntu, kodwa ngokubanzi, ayidingeki. Kepha uma ukwazi ukuyazi kahle, khona-ke unamandla amahle nokukhuthazela.

Isakhiwo sevidiyo

Izici zokudonsa kwamantombazane

Ukufunda ukukhuphuka emugqeni ovundlile kunzima kakhulu entombazaneni kunowesilisa. Lokhu kungenxa yokuthi abesifazane bane-physiology ehlukile, isisindo esincane namandla. Imisipha yebhande lehlombe ibuthakathaka ikakhulukazi, ngakho-ke imvamisa abesifazane abasuki.

Uma ufuna ngempela, ama-turnstiles ancoma ukunamathela kuhlelo olulandelayo. Ekuqaleni, vele u-bar. Akukhathalekile ukuthi unamandla okuzidonsela phezulu noma cha. Vele uthathe ibha bese ulengisa. Khetha ibha ephansi - imilenze yakho ingathinta phansi noma ifakwe ngaphakathi.

Ngemuva kwamasonto amabili kuya kwamathathu elenga nsuku zonke, ungazama ukuqinisa imisipha yezingalo bese ulwela ukukhuphuka. Zonke izivivinyo kufanele ziphishekele umgomo owodwa - ukudonsa isikhathi esingu-1. Ngemuva kokufinyelela umgomo, kubalulekile ukuthuthukisa uhlelo lokukhulisa kancane kancane inani lokudonswa.

Yeka ukuthi ama-turnstiles ochwepheshe azidonsela kanjani phezulu

Ukuqeqeshwa kwama-turnstiles ochwepheshe kuhloswe hhayi kuphela ekuzivocavoca amandla, kodwa futhi nasekuthuthukiseni inqubo yokwenza ngokusebenzisa izinto zokuzivocavoca. Uhlelo lokuqeqesha luqukethe izigaba ezilandelayo:

Kulungele. Ukuze kufudumale, kwenziwa izivivinyo ezahlukahlukene ukulungiselela imisipha yemithwalo elandelayo. Ukuzijwayeza kukhombisile ukuthi ukufudumala okuhle kwemisipha kukhuphula izinga lokuqeqeshwa ngekota.
Ukunqunywa kohlu lokuzivocavoca nokulandelana kwazo kokusebenza kubha evundlile.
Ukunquma inani lamasethi wokuvivinya ngakunye.
Ukubalwa kwesikhathi samakilasi. Isikhathi sincike kwinani lokuzivocavoca nokusetha. Ukubalwa kususelwa esikhathini sokuphumula phakathi kwamasethi nokuvivinya umzimba okuhlukile.
Ukunqunywa kwemvamisa yamakilasi. Imvamisa ikhethelwa umenzi ngamunye ngamunye. Kunqunywa ukushuba kwemithwalo emakilasini adlule, kanye namandla emisipha yokululama.
Ukwenza umdwebo nohlu lokudla okudingekayo.

Amathiphu awusizo

Nawa amanye amathiphu awusizo ongawalandela ngesikhathi sokuzivocavoca kwakho.

Donsela phezulu usebenzisa amandla emisipha ukuze umzimba wakho ungantengantengi.
Khuphuka ngokushelela, ugweme ama-jerks ne-inertia.
Cabanga ukuthi ukuphakanyiswa kuqedile lapho isilevu sakho singaphezu kwebha.
Yehla phansi ngokushelela. Qiniseka ukuthi izikhathi zokwenyuka nezokwehla ziyefana.
Phefumula ngokulinganayo nangokuzola. Umphunga kufanele ukhuphuke futhi uhogelwe ekwehleni.
Gcina umzimba ume mpo.
Yenza konke ukuzivocavoca kancane.

Ukudonsa ibha akudingekile kwabaningi empilweni, kepha masikhumbule isaga sasempumalanga esithi "uma wazi ukuthi inkemba yakho izokusiza kanye kuphela, yigqoke impilo yakho yonke." Cabanga ngokuqinisa umzimba wakho. Lokhu kunjalo ikakhulukazi ezinsizweni. Ukuba namandla, ukushesha nokuma kahle komzimba akumisanga muntu okwamanje.

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