Umugqa we-barbell ongaphezulu uwumsebenzi omuhle wokuzivocavoca kwe-latissimus dorsi muscle, egxile kakhulu ekugqileni kwe-latissimus dorsi muscle nokusebenza ingxenye engezansi ye-latissimus dorsi muscle.Uma wenza i-barbell rowing, udinga ukugoba ukuze ube ne-engeli ethile ukuze ube nokujima okungcono, kodwa kubantu abanokungaqini kahle komgogodla we-lumbar noma abalimele ethangeni, ukugwedla kwe-barbell egobile kuwumnyakazo onzima kakhulu ukuwuqeda.
Uma unenkinga nge-lumbar spine, kungcono ukugwedla i-barbell ephezulu, ikakhulukazi uma unenkinga enkulu yomgogodla we-lumbar.Uma unobuhlungu obuncane kuphela emisipha yakho ye-lumbar, uzodinga ukushintsha imininingwane ethile yokunyakaza noma usebenzise ibhentshi elibheke phezulu ukuze uqedele ukunyakaza lapho wenza lokhu kunyakaza.
Okokuqala, ngithanda ukwethula ukuthi kungani uzwa ubuhlungu obungezansi lapho ugobela phezu kwe-barbell rowing.
1. Ukhalo aluqondile.Umugqa we-barbell ongaphezulu udinga umhlane ophansi ukuthi uqonde ngokuphelele futhi uhlale umile.Lapho umhlane ophansi ungaqondile noma uhamba kakhulu, umgogodla we-lumbar ufakwa ngaphansi kwengcindezi eyengeziwe, okungaholela ebuhlungu obuphansi emuva kwesikhathi.
I-lumbar spine ayiqondile, ikakhulukazi ukuvivinya umzimba ngaphandle kokunaka ukuma komzimba, ingxenye yokutsheka kwe-pelvic yangaphambili yomuntu ovivinya umzimba ekugwedleni okujwayelekile kwe-barbell kungenxa yokuthi akukho ukulungiswa okufika ngesikhathi kwe-angle ye-pelvic, okuholela ekusebenziseni i-lumbar. umgogodla udlulele phambili, uzophinde uholele ebuhlungu obuphansi emuva.
2. I-barbell yokuzivocavoca endaweni ephansi ikude kakhulu nemilenze, okuholela ekutheni i-lumbar spine ithwale ingcindezi eyengeziwe.Ephuzwini eliphansi lapho izingalo nomhlabathi ngokuyisisekelo ku-perpendicular, ibanga phakathi kwe-barbell nomzimba kanye ne-engeli encikile lihlobene eduze ne-engeli encike, iba nkulu i-engeli encike, i-barbell iqhelelene nemilenze.Kodwa-ke, abanye abavivinya umzimba ukuze baphishekele ukushaywa kwesenzo esikhulu, ku-angle yokuncika akuyona enkulu kakhulu kuzokwenza ngamabomu i-barbell isuke emilenzeni, okuholela ekucindezelweni okukhulu emgodleni we-lumbar, okuyinto ngokuhamba kwesikhathi eholela ebuhlungu obuphansi emuva.
3. Isisindo se-barbell sikhulu kakhulu, singaphezu komthamo we-lumbar spine.Endabeni yokunyakaza okujwayelekile nomuzwa oqinile wamandla emisipha, isisindo sikhulu, umphumela wokujima ungcono.Abantu abaningi ukuze bathuthukise umphumela wokuzivocavoca, ukuphishekela isisindo, ukungazinaki izinga lokunyakaza namandla emisipha.Isisindo se-barbell lapho ukugwedla sidlula umthamo we-lumbar spine nemisipha, okuzoholela ebuhlungu be-lumbar ngokuhamba kwesikhathi.
Ngaphandle kwesisindo esiningi uma usebenza, ukuqina nobude besikhathi sokuzivocavoca kungase kuholele ebuhlungu emhlane ophansi.
Nazi ezinye izindlela eziqondile zokuzivocavoca.
1. Yenza ukunyakaza kube okujwayelekile.I-Low back iqonde kufanele inake isikhundla esihlobene somgogodla we-lumbar kanye ne-pelvis, ohlangothini olubheke esibukweni ukuze ubone i-back back yabo ephansi iqondile, ungase futhi ubheke abavivinya umzimba abanolwazi ngaphambili nangaseceleni ukuze bagcine i-back back yabo ephansi iqondile.
2. Lungisa i-engeli yokugoba.Abaqalayo bangakwazi ukugoba amadigri angu-30-45, abavivinya umzimba abanolwazi bagoba phansi amadigri angu-45-60, abavivinya umzimba abanolwazi kakhulu bangasebenzisa i-engeli enkulu yokugoba, njengokusondela kuma-degree angu-90.Ubuhlungu obuphansi emuva noma ukungakhululeki kungase kube okufanelekile ukuphakamisa umzimba ukuze unciphise ukucindezela emhlane ophansi.
3. Letha i-barbell eduze nomzimba ngangokunokwenzeka ukuze unciphise ingcindezi emhlane ongezansi.Nakuba ibanga eliphakathi kwe-barbell nemilenze endaweni ephansi lihlobene ne-angle ye-dip, lapho kukhona ukungahambi kahle kwe-lumbar noma ubuhlungu, ukunciphisa ngokufanele ibanga phakathi kwe-barbell nemilenze kungakhulula kakhulu ubuhlungu be-lumbar nokungahambi kahle.Nakuba abanye abantu bakholelwa ukuthi ukwanda okufanelekile kwebanga phakathi kwe-barbell nemilenze endaweni ephansi kungandisa ukusebenza kahle kokuzivocavoca, kodwa isisekelo sokwandisa ibanga kufanele kube yizinga lokunyakaza, okhalweni lungakwazi ukumelana nalokhu kucindezela, futhi ukunyakaza kujwayelekile, futhi umuzwa wamandla emisipha usobala kakhulu.Ngaphandle kwalokho kuzoholela ekulimaleni kozivocavoca.
4. Yehlisa ngokufanelekile isisindo se-barbell noma buyisela isenzo.Ngokuvamile ukunciphisa isisindo semishini kuzonciphisa umphumela wokuzivocavoca, kodwa okhalweni kube nobuhlungu noma ukungakhululeki kokuzivocavoca, ukunciphisa isisindo semishini kuyindlela yokugcina.
Ukushintsha ukunyakaza nakho kuyindlela enhle yokuhamba.Umugqa we-barbell ukunyakaza kokunwetshwa kwendololwane, futhi ukunyakaza okufanayo kufaka phakathi umugqa ohlezi, njll. Umugqa we-T-bar ufana nomugqa we-barbell, futhi awuyona indawo efanelekile yomugqa we-barbell kulabo abanobuhlungu obuphansi emuva noma abangaphathekile kahle.
5. Sebenzisa ibhentshi elibheke phezulu ukusiza ngomugqa we-barbell.Kodwa-ke, ibhentshi elithambile lizokhawulela ukushaywa futhi linciphise umphumela wokuzivocavoca.Ngalesi sikhathi, ungasebenzisa ama-dumbbells esikhundleni sama-barbells.
6. Umuntu ovivinya umzimba welula ngokugcwele imisipha ye-lumbar futhi uhambisa i-lumbar spine ngaphambi kokuzivocavoca ukuze agweme ukucinana ngokweqile kwemisipha ye-lumbar.Yenza umsebenzi omuhle wokufudumala imishini ngesikhathi sokuzivocavoca.Ungasebenzisa isisindo esincane ukwenza isethi yokugwedla kwe-barbell njengesenzo sokufudumala, bese uqala ngokusemthethweni ukwenza i-barbell rowing.
Isikhathi sokuthumela: Aug-19-2023