Umgca we-barbell ongaphezulu ngumsebenzi omkhulu we-latissimus dorsi muscle, ugxininise ngakumbi kwi-thickness of the latissimus dorsi muscle kunye nokusebenza inxalenye engezantsi ye-latissimus dorsi muscle.Xa usenza i-barbell rowing, kufuneka ugobe phantsi kwi-engile ethile ukuze ube nomsebenzi ongcono, kodwa kubantu abanozinzo olubi lwe-lumbar spine okanye ukwenzakala kwe-lumbar, i-barbell egobileyo yintshukumo enzima kakhulu ukuyigqiba.
Ukuba unengxaki nge-lumbar spine, kungcono ukuba ungakwenzi ukuroqa ngaphezulu kwe-barbell, ngakumbi ukuba unengxaki enkulu ye-lumbar spine.Ukuba unentlungu encinci kuphela kwimisipha yakho ye-lumbar, kuya kufuneka utshintshe ezinye iinkcukacha zentshukumo okanye usebenzise ibhentshi ethambekele phezulu ukugqiba ukunyakaza xa usenza le ntshukumo.
Okokuqala, ndingathanda ukwazisa ukuba kutheni usiva iintlungu ezisezantsi zomqolo xa ugoba phezu kwe-barbell rowing.
1. Isinqe asithe tye.Umqolo wentsimbi engaphezulu ufuna umqolo osezantsi uthe tye ngokupheleleyo kwaye uhlale umile.Xa umqolo osezantsi ungekho ngqo okanye uhamba kakhulu, i-lumbar spine ifakwe phantsi koxinzelelo olungakumbi, olunokubangela intlungu ephantsi emva kwexesha.
I-lumbar spine ayithanga tye, ubukhulu becala yenza umthambo ngaphandle kokunikela ingqalelo kwi-posture yomzimba, inxalenye ye-pelvic yangaphambili ye-pelvic yalowo uzilolongayo kwi-barbell ye-prone yokukhwela ngenxa yokuba akukho luhlengahlengiso lwangexesha lwe-angle ye-pelvic, okukhokelela ekusebenzeni kwe-lumbar. umqolo ugqithise phambili, kuya kukhokelela kwiintlungu ezisezantsi.
2. Ukuzivocavoca i-barbell kwindawo ephantsi ikude kakhulu nemilenze, okubangela ukuba i-lumbar spine ithwale uxinzelelo olungakumbi.Kwinqanaba eliphantsi xa iingalo kunye nomhlaba ngokusisiseko ku-perpendicular, umgama phakathi kwe-barbell kunye nomzimba kunye ne-angle encibilikayo inxulumene ngokusondeleyo ne-angle yokuyama, i-angle enkulu ye-angle, i-barbell ikude kude nemilenze.Nangona kunjalo, abanye abenzi bokuzivocavoca ukuze baqhubele phambili i-stroke enkulu, kwi-angle encibilikayo ayinkulu kakhulu baya kwenza ngamabomu i-barbell kude nemilenze, okubangela uxinzelelo olukhulu kwi-lumbar spine, ekuhambeni kwexesha okukhokelela kwiintlungu ezisezantsi.
3. Ubunzima be-barbell bukhulu kakhulu, ngaphezu komthamo we-lumbar spine.Kwimeko yokunyakaza okusemgangathweni kunye nengqiqo eqinile yamandla emisipha, ubukhulu bobunzima, ngcono umphumo wokuzilolonga.Abantu abaninzi ukwenzela ukuba kuphuculwe umphumo wokuzilolonga, ukufuna ubunzima, ukungawuhoyi umgangatho wokuhamba kunye namandla emisipha.Ubunzima be-barbell xa ukukhwela kudlula umthamo we-lumbar spine kunye nezihlunu, eziya kukhokelela kwiintlungu ze-lumbar ekuhambeni kwexesha.
Ukongeza kubunzima obuninzi xa usebenza, ukuqina kunye nobude bexesha lokuzilolonga kunokukhokelela kwiintlungu ezisezantsi.
Nazi ezinye iindlela zokuzilolonga ezikhethekileyo.
1. Yenza umgangatho wokunyakaza.Umva ophantsi othe tye kufuneka anikele ingqalelo kwindawo ehambelanayo ye-lumbar spine kunye ne-pelvis, icala elijongene nesipili ukujonga umqolo wabo ophantsi uthe tye, unokukhangela abaqeqeshi abanamava ngaphambili kunye necala ukuze baqaphele umqolo wabo ophantsi uthe tye.
2. Lungisa i-angle yokugoba.Abaqalayo banokugoba i-30-45 degrees, abaqeqeshi abanamava bagoba phantsi kwe-45-60 degrees, abaqeqeshi abanamava kakhulu banokusebenzisa i-angle enkulu yokugoba, njengokufutshane ne-90 degrees.Iintlungu ezisezantsi okanye ukungahambi kakuhle kunokufaneleka ukuphakamisa umzimba ukunciphisa uxinzelelo kumqolo ophantsi.
3. Zisa i-barbell ngokusondeleyo emzimbeni ngokusemandleni ukunciphisa uxinzelelo kumqolo ophantsi.Nangona umgama phakathi kwe-barbell kunye nemilenze kwindawo ephantsi ihambelana ne-angle ye-dip, xa kukho ukuphazamiseka kwe-lumbar okanye intlungu, ukunciphisa ngokufanelekileyo umgama phakathi kwe-barbell kunye nemilenze kunokunciphisa kakhulu intlungu ye-lumbar kunye nokukhathazeka.Nangona abanye abantu bakholelwa ukuba ukunyuka okufanelekileyo kumgama phakathi kwe-barbell kunye nemilenze kwindawo ephantsi kunokunyusa ukusebenza komsebenzi, kodwa isiseko sokwandisa umgama kufuneka sibe ngumgangatho wentshukumo, isinqe sinokumelana nolu xinzelelo, kwaye ukunyakaza kusemgangathweni, kwaye ukuvakalelwa kwamandla emisipha kubonakala kakhulu.Ngaphandle koko kuya kukhokelela ekulimaleni komntu owenza umthambo.
4. Ukunciphisa ngokufanelekileyo ubunzima be-barbell okanye ukubuyisela isenzo.Ngokuqhelekileyo ukunciphisa ubunzima bezixhobo kuya kunciphisa umphumo wokuzivocavoca, kodwa esinqeni kuye kwaba yintlungu okanye ukungahambi kakuhle komthambo, ukunciphisa ubunzima besixhobo yindlela yokugqibela.
Ukutshintsha iintshukumo kukwayindlela elungileyo yokuhamba.Umgca we-barbell yintshukumo yokwandisa i-elbow, kunye nokunyakaza okufanayo kubandakanya umqolo ohleliyo, njl.
5. Sebenzisa ibhentshi ejonge phezulu ukuncedisa kumqolo webarbell.Nangona kunjalo, ibhentshi yokutyekela iya kunciphisa i-stroke kwaye inciphise umphumo wokuzilolonga.Ngeli xesha, ungasebenzisa iidumbbells endaweni yeebarbells.
6. Umthambo wolula ngokupheleleyo imisipha ye-lumbar kwaye uhambisa i-lumbar spine ngaphambi kokuzivocavoca ukuze ugweme ukuxinana okugqithisileyo kwemisipha ye-lumbar.Yenza umsebenzi omhle wokufudumeza izixhobo ngexesha lokuzilolonga.Ungasebenzisa ubunzima obuncinci ukwenza iseti ye-barbell ukuroqa njengesenzo sokufudumala, kwaye emva koko uqalise ngokusemthethweni ukwenza i-barbell rowing.
Ixesha lokuposa: Aug-19-2023