I-barbell, isixhobo esibalulekileyo kwihlabathi loqeqesho lwamandla, ibonelela ngendlela eguquguqukayo yokwakha izihlunu, ukomeleza unyamezelo, kunye nokuphucula ukomelela okupheleleyo. Esi sikhokelo sijonga nzulu kwisiseko soqeqesho lwe-barbell, ukuthandwa kwayo okukhulayo, kunye nokuba ingatshintsha njani umdlalo kuhambo lwakho lokufaneleka. Nokuba ungumntu oqalayo okanye ungumdlali onamava, ukuqonda ama-nuances okukhetha kunye nokusebenzisa i-barbell ngokufanelekileyo kunokunyusa ukusebenza kwakho kwiindawo eziphakamileyo.
Isiqulatho:
1. Yintoni intsimbi yentsimbi
2. Ukuthandwa kwe-barbell
3. Ngaba intsimbi yentsimbi ilungile kuwe
4. Indlela yokukhetha intsimbi yentsimbi
5. Isetyenziswa njani intsimbi
Yintoni i-barbell
I-barbell yintsimbi ende enokuthi ilayishwe ngezixa ezahlukeneyo zobunzima kuzo naziphi na isiphelo, isetyenziselwa ukuqeqeshwa kobunzima kunye nokuphakamisa amandla. Ibarbell eqhelekileyo imalunga neenyawo ezisi-7 ubude kwaye inobunzima obumalunga neekhilogram ezingama-20, kodwa kukho umahluko kubungakanani kunye nobunzima bokuhlangabezana neemfuno ezahlukeneyo zoqeqesho kunye nezinto ezikhethwayo. Ibha ngokwayo iyilwe ngomphezulu onamaqhina ukubonelela ukubamba okukhuselekileyo kumsebenzisi, kwaye iintsimbi, okanye iipleyiti, zikhuselwe nakweyiphi na isiphelo ngeekhola ukuthintela ukutyibilika ngexesha lokuzilolonga.
Ubuninzi be-barbell buvumela uluhlu olubanzi lweendlela zokuzivocavoca ezijoliswe kuwo onke amaqela amakhulu emisipha. Ukusuka kwi-squats, i-deadlifts, kunye nokushicilela ibhentshi ukuya kwii-Olimpiki zokunyuswa njenge-clean kunye ne-jerk okanye i-snatch, i-barbell ingasetyenziselwa zombini ukunyakaza kunye nokunyakaza okuzimeleyo, okwenza kube yinto esisiseko kumandla kunye neenkqubo zokumisela. Ukukwazi kwayo ukulayishwa ngobunzima obunzima buyenza isebenze ngokukodwa ekugqithiseni okuqhubekayo, umgaqo ongundoqo kuqeqesho lwamandla apho izihlunu zihlala zicela umngeni ukuba zikhule zomelele ngokunyusa ngokunyukayo ubunzima obuphakanyisiweyo.
Ngaphezu koko, ukulula kwe-barbell, engenazo iindlela ezinzima okanye i-electronics, iboleka ekugxininiseni kwiipateni eziphambili zentshukumo kunye nophuhliso lwamandla akrwada kunye namandla. Oku kulula, kukhatshwa nokusebenza kwayo, kuqinise indawo yebarbell kwiindawo zokwenza umthambo kunye neendawo zoqeqesho kwihlabathi liphela, inomtsalane kwiimbaleki nakubathanda ukomelela ngokufanayo.
Ukuthandwa kwe-barbell
I-barbell ibone ukuphindaphinda ekuthandeni, ngokuyinxalenye yokunyuka kwezemidlalo zamandla ezifana ne-powerlifting kunye ne-Olympic weightlifting, kunye nogxininiso olukhulayo kuqeqesho lwamandla kuluntu lokufaneleka. Isibheno soqeqesho lwe-barbell silele kwindlela yayo ethe ngqo yokwakha amandla, ukusebenza kwayo ekujoliseni amaqela amaninzi emisipha ngaxeshanye, kunye nokuqina kwayo, ukulungiselela zombini ii-novices kunye nabadlali be-elite.
Imithombo yeendaba zentlalo kunye ne-intanethi zikwadlale indima ebalulekileyo ekwaziseni umthambo we-barbell. Amaqonga afana neYouTube kunye ne-Instagram azele ziividiyo ezifundisayo, iindlela zokuzilolonga, kunye nomxholo okhuthazayo ovela kwabaphembeleli bokuqina komzimba kunye neembaleki eziqeqeshiweyo, nto leyo eyenza ukuba i-barbell ifikeleleke ngakumbi kwaye yenza ukuba ukusetyenziswa kwayo kuluntu ngokubanzi. Obu bukho be-intanethi bukhuthaze uluntu oluxhasayo lwabathandi be-barbell ababelana ngeengcebiso, impumelelo, kunye nenkuthazo, inegalelo ngakumbi ekuthandeni kwayo.
Ngaphezu koko, ukubandakanywa kokuzivocavoca kwe-barbell kwi-high-intensity interval training (HIIT) kunye neenkqubo zokufaneleka ezisebenzayo ziye zazisa isixhobo kubaphulaphuli ababanzi. Ezi ndlela zokufaneleka zigxininisa ukubaluleka kwamandla, ukunyamezela, kunye nokuhamba, apho i-barbell ifaneleka ngokugqibeleleyo. Ngenxa yoko, abantu abaninzi babandakanya uqeqesho lwe-barbell kwiinkqubo zabo, beqonda amandla ayo okuphucula kakhulu ukusebenza komzimba kunye nempilo.
Ngaba i-barbell ilungile kuwe
Uqeqesho lweBarbell lubonelela ngeenzuzo ezininzi, luyenza ibe yongezo olugqwesileyo kuyo nayiphi na irejimeni yokomelela. Okokuqala, iyasebenza kakhulu ekwakhiweni kobunzima bezihlunu kunye namandla ngenxa yokufaneleka kwayo kwizinyusi ezinzima kunye neentshukumo ezidityanisiweyo ezibandakanya amaqela emisipha emininzi. Olu nxibelelwano lubanzi lwemisipha alugcini nje ukwandisa ukusebenza kwezemidlalo kodwa luxhasa imisebenzi yemihla ngemihla ngokuphucula amandla okusebenza ngokubanzi.
Okwesibini, umthambo we-barbell ukhuthaza impilo yamathambo ngokubeka amathambo kuxinzelelo, nto leyo, evuselela iiseli ezenza amathambo kwaye icothise ukulahleka koxinzelelo lwamathambo. Oku kunenzuzo ngakumbi njengoko sikhula, kunceda ukunciphisa umngcipheko we-osteoporosis kunye nokwaphuka. Ukongezelela, ukugxila kwifomu efanelekileyo kunye nobuchule obufunekayo ekuqeqesheni i-barbell kunokuphucula i-posture kunye nokulinganisela ngokuqinisa i-core kunye nokuzinzisa imisipha.
Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ngelixa uqeqesho lwe-barbell lunokuba luncedo kakhulu, lunomngcipheko wokulimala xa lwenziwa ngokungalunganga. Ubuchule obufanelekileyo, ukuqhubela phambili kancinci kubunzima, kunye nokuqonda imida yomntu kubalulekile ekubandakanyeni ngokukhuselekileyo umthambo we-barbell kwindawo yokuzilolonga. Kwabaqalayo, ukufuna isikhokelo kumqeqeshi oqinisekisiweyo kunokubonelela ngesiseko esiluqilima kule miqobo, ukunciphisa umngcipheko kunye nokwandisa inzuzo yoqeqesho lwe-barbell.
Indlela yokukhetha i-barbell
Ukukhetha i-barbell elungileyo kuxhomekeke kwizinto ezininzi, kubandakanya iinjongo zakho zoqeqesho, inqanaba lamava, kunye neentlobo zomthambo oceba ukuwenza. Intsimbi ye-Olimpiki eqhelekileyo, enobunzima obuziikhilogram ezingama-20 kwaye inobude obuziimitha ezisi-7 ubude, lukhetho oluguquguqukayo olufanelekileyo kuluhlu olubanzi lwemithambo. Nangona kunjalo, abo basanda kuqeqeshwa kwi-barbell banokucinga ngokuqala ngebar yoqeqesho elula ukugxila kwifom kunye nobuchule ngaphambi kokuqhubela phambili kwiisisindo ezinzima.
Ukujikeleza komkhono we-barbell yenye into ebalulekileyo eqwalaselwayo, ngakumbi kwabo banomdla wokuphakamisa iintsimbi kwi-Olimpiki. Iibhere okanye iibhuthi ngaphakathi kwemikhono zivumela izisindo ukuba zijikeleze ngokuzimeleyo kwi-bar, ukunciphisa i-torque kunye noxinzelelo kwizandla kunye namagxa ngexesha lokunyuswa njenge-snatch kunye nokucoca kunye ne-jerk. Ngelixa iibheringi zibonelela ngokujikeleza okucolekileyo kwaye zikhethwa ngokuphakamisa iiOlimpiki, iibhutsi zibonelela ngesisombululo esinexabiso elithe kratya esilungele uqeqesho lwamandla ngokubanzi.
Ekugqibeleni, ipateni ye-knurling kunye ne-diameter yokubamba nayo kufuneka ithathelwe ingqalelo. I-knurling endlongondlongo ibonelela ngokubamba ngcono kwizinyusi ezinzima, ngelixa ipateni ecolekileyo inokuba mnandi ngakumbi kuphindaphindo oluphezulu lokuzilolonga. Idayamitha yokubamba ichaphazela ukukhululeka kokubamba ibha, kunye nebar etyebileyo eyandisa iimfuno zamandla okubambelela. Ukuthathela ingqalelo le miba kuya kukunceda ukhethe ibarbell ehlangabezana neemfuno zakho ezithile kunye nezinto ozikhethayo, iphucula amava akho oqeqesho.
Indlela yokusebenzisa i-barbell
Ukusebenzisa i-barbell ngokuchanekileyo kubaluleke kakhulu ekuvuneni izibonelelo zayo ngelixa unciphisa umngcipheko wokulimala. Ukuqala ngezinto ezisisiseko, soloko uqinisekisa ukuba iintsimbi zibotshelelwe ngokukhuselekileyo ngeekhola ukuze zithintele ukuba zingatyibiliki ngexesha lokuzilolonga. Xa usenza umthambo we-barbell, ukugcina imo kunye nobuchule obufanelekileyo kubalulekile. Oku kuthetha ukubandakanya umbindi wakho, ukugcina umqolo wakho uthe tye, kwaye unqande nakuphi na ukushukuma okanye umfutho wokuphakamisa ubunzima.
Kwabaqalayo, ukuqonda iintshukumo ezisisiseko ze-barbell ezinobunzima obulula okanye ibar nje iyacetyiswa ngaphambi kokuba wongeze ubunzima. Esi sigaba sesiseko sikuvumela ukuba ugxininise kwifom, ukuphefumla, kunye nokuzibandakanya kwemisipha ethile efunekayo kumsebenzi ngamnye. Inkqubela phambili eyongezelelweyo ngundoqo; ukwandisa kuphela ubunzima xa unokwenza ubunzima bangoku kunye nefomu efanelekileyo kunye nokulula okuhambelanayo.
Ukongeza, ukubandakanya umxube wokuziqhelanisa kunye nokuzilolonga kwi-barbell yakho yesiqhelo kunokuqinisekisa indlela elungeleleneyo yoqeqesho lwamandla. Imithambo edibeneyo efana ne-squats, i-deadlifts, kunye nocinezelo lujolise kumaqela amaninzi emisipha ngaxeshanye, ibonelela ngokuzilolonga okusebenzayo kunye nokuzuza amandla okusebenza. Ukuzivocavoca kwe-Isolation, nangona kaninzi kwenziwa ngee-dumbbells okanye oomatshini, kunokwenziwa kwakhona nge-barbell ukugxila kwimisipha ethile, ukucokisa amandla kunye ne-muscle symmetry.
isiphelo
I-barbell ime njengelitye lembombo loqeqesho lwamandla, inikezela ngeendlela ezithe ngqo kodwa ezisebenzayo zokwakha izihlunu, ukuphucula ukusebenza kwezemidlalo, kunye nokuphucula impilo yonke. Ukuguquguquka kwayo kunye nokuqina kwayo kuyenza ilungele abantu kulo naliphi na inqanaba lokuqina, ukusuka kwabaqalayo ukuya kwiimbaleki ezikumgangatho ophezulu. Ngokuqonda indlela yokukhetha kunye nokusebenzisa i-barbell ngokuchanekileyo, unokusifaka ngokukhuselekileyo esi sixhobo sinamandla kwirejimeni yakho yokomelela, uvule amanqanaba amatsha amandla kunye nokukwazi. Nokuba injongo yakho kukufumana izihlunu, ukonyusa amandla, okanye ukuphucula impilo yakho, ibarbell inokuba ngumhlobo wakho kolu hambo.
