I-barbell, ithuluzi elibalulekile emhlabeni wokuqeqeshwa kwamandla, inikeza indlela eguquguqukayo yokwakha izicubu, ithuthukise ukukhuthazela, kanye nokuthuthukisa ukuqina komzimba wonke. Lo mhlahlandlela ubheka ngokujulile ingqikithi yokuqeqeshwa kwe-barbell, ukuthandwa kwayo okukhulayo, nokuthi kungaba kanjani ukushintsha umdlalo ohambweni lwakho lokufaneleka. Kungakhathaliseki ukuthi ungumuntu osaqalayo noma umsubathi onolwazi, ukuqonda ama-nuances wokukhetha nokusebenzisa i-barbell ngempumelelo kungakhuphula ukujima kwakho kufinyelele ezingeni eliphezulu.
Okuqukethwe:
1. Iyini i-barbell
2. Ukuthandwa kwe-barbell
3. Ingabe i-barbell ikulungele
4. Indlela yokukhetha i-barbell
5. Isetshenziswa kanjani i-barbell
Iyini i-barbell
I-barbell iyinsimbi ende engalayishwa ngamanani ahlukahlukene esisindo nhlangothi zombili, esetshenziselwa ngokuyinhloko ukuqeqesha isisindo kanye nokuphakamisa amandla. I-barbell evamile icishe ibe ngamafidi angu-7 ubude futhi inesisindo esingamakhilogremu angu-20, kodwa ukuhlukahluka kukhona ngosayizi nesisindo ukuze kuhlangatshezwane nezidingo zokuqeqeshwa ezahlukene kanye nokuthandwayo. Ibha ngokwayo idizayinelwe endaweni egoqekile ukuze inikeze umsebenzisi ukubamba okuphephile, futhi izisindo, noma amapuleti, avikelwa nhlangothi zombili ngamakholomu ukuze avinjwe ukuthi angasheleli phakathi nesikhathi sokuzivocavoca.
Ukuguquguquka kwe-barbell kuvumela izinhlobonhlobo zokuzivocavoca eziqondiswe kuwo wonke amaqembu amakhulu emisipha. Kusukela kuma-squats, ama-deadlift, nokucindezela kwebhentshi kuya kuma-lifts e-Olympic afana nokuhlanzekile nokuxubha noma ukuhlwitha, i-barbell ingasetshenziselwa kokubili ukunyakaza okuhlangene nokuhlukanisa, okuyenza ibe yisisekelo ezinhlelweni zamandla nezimo. Ikhono layo lokulayishwa ngezisindo ezisindayo liyenza isebenze ngokukhethekile ekulayisheni ngokweqile okuqhubekayo, isimiso esibalulekile ekuqeqesheni amandla lapho imisipha ihlale iphonselwa inselele ukuze ikhule ibe namandla ngokukhuphula kancane kancane isisindo esiphakanyisiwe.
Ngaphezu kwalokho, ubulula be-barbell, engenazo izinto eziyinkimbinkimbi noma ama-electronics, buvumela ukugxila emaphethini okunyakaza ayisisekelo kanye nokuthuthukiswa kwamandla aluhlaza namandla. Lokhu kubalula, kuhambisana nokusebenza kwayo kahle, kuqinise indawo ye-barbell ezindaweni zokujima nasezikhungweni zokuqeqesha emhlabeni wonke, kukhanga abasubathi nabathandi bokufaneleka ngokufanayo.
Ukuduma kwe-barbell
I-barbell ibone ukukhula kabusha ekudumeni, sibonga ngokwengxenye ekukhuleni kwemidlalo yamandla efana nokuphakamisa amandla kanye nokuphakamisa izinsimbi kuma-Olympic, kanye nokukhula kokugcizelela ekuqeqesheni amandla emphakathini wokuqina. Isikhalo sokuqeqeshwa kwe-barbell sisendleleni yayo eqondile yokwakha amandla, ukusebenza kahle kwayo ekuqondiseni amaqembu emisipha eminingi ngasikhathi sinye, kanye nokuqina kwayo, okuhlinzekela kokubili abaqalayo nabasubathi abasezingeni eliphezulu.
Inkundla yezokuxhumana kanye ne-inthanethi nakho kudlale indima enkulu ekwandiseni izivivinyo ze-barbell. Amapulatifomu afana ne-YouTube ne-Instagram agcwele amavidiyo okufundisa, izinqubo zokujima, nokuqukethwe okukhuthazayo okuvela kubagqugquzeli bokuqina komzimba nabasubathi abangochwepheshe, okwenza i-barbell ifinyeleleke kalula futhi yenze ukuthi isetshenziswe emphakathini uwonke. Lokhu kuba khona ku-inthanethi kukhuthaze umphakathi osekelayo wabathandi be-barbell ababelana ngamathiphu, izimpumelelo, kanye nesikhuthazo, okuqhubeka nokunikela ekwazisweni kwayo.
Ngaphezu kwalokho, ukufakwa kwezivivinyo ze-barbell ekuqeqeshweni kwe-high-intensity interval (HIIT) kanye nezinhlelo zokufaneleka ezisebenzayo kwethule ithuluzi kubabukeli abaningi. Lezi zindlela zokufaneleka zigcizelela ukubaluleka kwamandla, ukubekezela, nokuhamba, lapho i-barbell ifaneleka ngokuphelele. Ngenxa yalokho, abantu abaningi bahlanganisa ukuqeqeshwa kwe-barbell ezinhlelweni zabo, beqaphela amandla ako okuthuthukisa kakhulu ukusebenza komzimba nempilo.
Ingabe i-barbell ikulungele
Ukuqeqeshwa kwe-Barbell kunikeza izinzuzo eziningi, okuyenza ibe isengezo esihle kakhulu kunoma yiluphi uhlobo lokufaneleka. Okokuqala, iphumelela kakhulu ekwakheni kokubili isisindo semisipha namandla ngenxa yokufaneleka kwayo ukuphakamisa okusindayo nokunyakaza okuhlanganisiwe okubandakanya amaqembu amaningi emisipha. Lokhu kuhlanganyela kwemisipha okuphelele akugcini nje ngokuthuthukisa ukusebenza kwezemidlalo kodwa futhi kusekela imisebenzi yansuku zonke ngokuthuthukisa amandla okusebenza jikelele.
Okwesibili, ukuzivocavoca kwe-barbell kukhuthaza impilo yamathambo ngokufaka amathambo ekucindezelekeni, okubuye kukhuthaze amangqamuzana akha amathambo futhi kubambezele ukulahleka kwamathambo. Lokhu kunenzuzo ikakhulukazi njengoba sikhula, kusiza ukunciphisa ingozi ye-osteoporosis kanye nokuphuka. Ukwengeza, ukugxila efomini elifanele kanye namasu adingekayo ekuqeqesheni i-barbell kungathuthukisa ukuma nokulinganisela ngokuqinisa umnyombo kanye nokusimamisa imisipha.
Kodwa-ke, kubalulekile ukuqaphela ukuthi nakuba ukuqeqeshwa kwe-barbell kungase kube nenzuzo emangalisayo, futhi kunengozi yokulimala uma kwenziwa ngokungalungile. Indlela efanele, ukukhula kancane kancane kwesisindo, kanye nokuqonda imikhawulo yomuntu kubalulekile ukuze kuhlanganiswe ngokuphephile izivivinyo ze-barbell esimisweni sokujima. Kwabaqalayo, ukufuna isiqondiso kumqeqeshi oqinisekisiwe kunganikeza isisekelo esiqinile kulezi zisekelo, ukunciphisa ubungozi kanye nokukhulisa izinzuzo zokuqeqeshwa kwe-barbell.
Indlela yokukhetha i-barbell
Ukukhetha i-barbell efanele kuncike ezintweni ezimbalwa, okuhlanganisa nemigomo yakho yokuqeqesha, ileveli yolwazi, kanye nezinhlobo zokuzivocavoca ohlela ukuwenza. I-barbell yama-Olympic ejwayelekile, enesisindo esingamakhilogremu angu-20 futhi ikala cishe ngamafidi angu-7 ubude, iyinketho eguquguqukayo elungele ukuvivinya umzimba okubanzi. Kodwa-ke, labo abasha ukuqeqeshwa kwe-barbell bangase bacabangele ukuqala ngebha yokuqeqesha elula ukuze ugxile efomini nasendleleni ngaphambi kokuqhubekela ezisindweni ezisindayo.
Ukuzungezisa kwemikhono ye-barbell kungenye into ebalulekile, ikakhulukazi kulabo abanentshisekelo yokuphakamisa izinsimbi zama-Olympic. Ama-bearings noma ama-bushings ngaphakathi kwemikhono avumela izisindo ukuthi zijikeleze ngaphandle kwe-bar, ukunciphisa i-torque kanye nokucindezeleka ezihlakaleni nasemahlombe ngesikhathi sokuphakamisa njengokuhlwitha nokuhlanza nokuxubha. Nakuba ama-bearings ngokuvamile ehlinzeka ngokuzungezisa okushelelayo futhi ekhethwa ukuphakamisa ama-Olympic, ama-bushings anikeza isixazululo esingabizi kakhulu esifanele ukuqeqeshwa kwamandla okuvamile.
Okokugcina, iphethini ye-knurling kanye nobubanzi bokubamba kufanele kucatshangelwe. I-knurling enamandla kakhulu ihlinzeka ngokubamba okungcono kwama-lifts anzima, kuyilapho iphethini ecolekile ingase ibe intofontofo ekusebenzeni okuphindaphindayo okuphezulu. Ububanzi bokubamba buthinta ukubamba kalula kwebha, ngebha ewugqinsi ekhulisa izimfuno zamandla okubambelela. Ukucabangela lezi zici kuzokusiza ukuthi ukhethe i-barbell ehlangabezana nezidingo zakho ezithile nokuncamelayo, kuthuthukise ulwazi lwakho lokuqeqeshwa.
Indlela yokusebenzisa i-barbell
Ukusebenzisa i-barbell ngendlela efanele kubalulekile ukuze uthole izinzuzo zayo kuyilapho unciphisa ingozi yokulimala. Ukuqala ngezinto eziyisisekelo, hlala uqinisekisa ukuthi izisindo ziboshwe ngokuphephile ngamakholomu ukuze uzivikele ekusheleleni phakathi nokujima kwakho. Lapho wenza noma yikuphi ukuvivinya kwe-barbell, ukugcina isimo esifanele nendlela yokusebenza kubalulekile. Lokhu kusho ukubandakanya umgogodla wakho, ukugcina umhlane wakho uqondile, futhi ugweme noma yikuphi ukunyakaza okunyakazayo noma umfutho wokuphakamisa isisindo.
Kwabaqalayo, ukwazi ukunyakaza kwe-barbell okuyisisekelo ngezisindo ezilula noma ngisho nebha kuphela kuhle ngaphambi kokwengeza isisindo esibalulekile. Lesi sigaba esiyisisekelo sikuvumela ukuthi ugxile efomini, ekuphefumuleni, nasekubandakanyekeni kwemisipha ethile edingekayo ekusebenzeni ngakunye. Ukuqhubekela phambili okukhulayo kuyisihluthulelo; ukwandisa isisindo kuphela lapho ungenza isisindo samanje ngefomu elifanele futhi kalula.
Ukwengeza, ukuhlanganisa inhlanganisela yokuzivocavoca okuhlanganisiwe nokuzihlukanisa ohlelweni lwakho lwe-barbell kungaqinisekisa indlela elinganiselayo yokuqeqeshwa kwamandla. Ukuzivocavoca okuhlanganisiwe okufana nama-squats, ama-deadlift, nokucindezela kuqondise amaqembu emisipha eminingi ngesikhathi esisodwa, okunikeza ukujima okuphumelelayo kanye nezinzuzo zamandla okusebenza. Ukuzivocavoca kwe-Isolation, nakuba ngokuvamile kwenziwa ngama-dumbbell noma imishini, kungenziwa futhi nge-barbell ukuze kugxilwe emisipha ethile, amandla okucwenga kanye nokulinganisa kwemisipha.
Isiphetho
I-barbell ime njengetshe legumbi lokuqeqeshwa kwamandla, ihlinzeka ngezindlela eziqondile kodwa ezisebenza kahle kakhulu zokwakha imisipha, ukuthuthukisa ukusebenza kokusubatha, kanye nokwenza ngcono impilo yonke. Ukuguquguquka kwayo kanye nokuqina kwayo kuyenza ifanele abantu banoma yiliphi izinga lokuqina, kusukela kwabaqalayo ukuya kubasubathi abaphambili. Ngokuqonda indlela yokukhetha nokusebenzisa i-barbell ngendlela efanele, ungakwazi ukuhlanganisa ngokuphephile leli thuluzi elinamandla ohlelweni lwakho lokufaneleka, uvule amazinga amasha wamandla nekhono. Ukuthi inhloso yakho ukuthola izicubu zomzimba, ukukhulisa amandla, noma ukumane uthuthukise impilo yakho, i-barbell ingaba umsizi wakho kulolu hambo.
