Ukuzivocavoca kwemilenze nezinqe zabesifazane ejimini

Njalo intombazane yesimanje izama ukulandela isibalo sayo. Ukudla ngendlela edlayo kuyalimaza umzimba, futhi ngaphandle kokuzivocavoca umzimba, ngisho nokudla okuqinile kakhulu ngeke kusebenze kahle.

Ngokuvamile asikho isikhathi esanele sokuvakashela ijimu. Ukuzivocavoca okulula kodwa okusebenzayo okungathathi isikhathi esiningi kuzosiza.

Ukuqeqesha imilenze ejimini yamantombazane - izincomo eziyisisekelo

Abesifazane kufanele banake ngokukhethekile imilenze yabo. Uhlelo lwe-musculoskeletal luthumela ithoni kuwo wonke umzimba nobunzima bemisipha, futhi uma uqeqesha umzimba ongezansi, wonke umthungo uzothanjiswa. Okunye ukuzivocavoca kubhekwa njengendawo yonke.

Isibonelo, ama-squats awaqeqeshi imilenze kuphela, kepha futhi namathole, imisipha ekhazimulayo, emuva ne-abs. Yingakho iqoqo lokuzivocavoca lakhiwe elizokuvumela ukuthi uthole i-silhouette encane.

Ngaphambi kokufunda incazelo yokusebenza, kufanelekile ukuxoxa ngezincomo eziwusizo. Kunemithetho yensimbi enqubeni yokuqeqesha okufanele ilandelwe.

Cabanga ngemithetho eyisisekelo namaphutha ajwayelekile:

1. Ukuzivocavoca kufanele kube njalo. Isikhathi sayo kufanele okungenani sibe imizuzu engama-35. Imizuzu yokuqala eyi-15, imisipha ifudunyezwa kuphela, bese kuphela lapho iyaqiniswa futhi kushiswe amafutha angaphansi.
2. Udinga ukuqala kancane futhi kancane kancane ukwandise umthwalo. Awukwazi ukusebenza ngokweqile. Uma uqala ngokushesha khona lapho, ungathola ubunzima bemisipha noma izinzwa eziphinyiwe. Uma kungekho okuguqukayo kokukhula komthwalo, akufanele ulindele umphumela obucayi.
3. Inqubo yokuqeqesha kufanele iqale ngokufudumala okulula.
4. Ukuzivocavoca kufanele kwenziwe kahle futhi amandla okuphindaphinda kufanele akhule.
5. Ngemuva kokuthi uhlelo lwemisipha selujwayele umthwalo olinikiwe, khulisa inani lezindlela.
6. Lungisa indlela odla ngayo. Ukudla kufanele okungenani kube yihora elilodwa ngaphambi kokuqeqeshwa. Ngemuva kokuqeqeshwa kwamandla, kungcono ukungadli ukudla ngaphambi kwehora nesigamu kamuva.
7. Thatha ishawa yokuqhathanisa ngemuva kweseshini ngayinye. Le nqubo izophinda ivuselele isisindo semisipha.
8. Gcina idayari ukugcina ithrekhi yosuku ngalunye lokuqeqeshwa. Bhala inani lezindlela, amakhilogremu alahlekile, kanye nokudla okudlile.
9. Zivocavoce ngezingubo ezintofontofo ezingavimbi ukunyakaza.
10. Thenga uhlu olusizayo.

Wonke umuntu ozivocavoca ekhaya kufanele akhethe umgomo. Ukuzivocavoca kwezemidlalo akukwazi ukuqinisa imisipha kuphela, kepha futhi kuyenyuse. Intombazane ifuna ukuba nomusa, hhayi impontshiwe.

Ukuze imisipha yomile, hhayi ukuyandisa, kunama-nuances ambalwa alula:

• Imishini yokwengeza akufanele ibe nzima.
• Kufanelekile ngaphandle kokudla kwamaprotheni ekudleni kwakho ngangokunokwenzeka futhi udle ama-carbohydrate enempilo.
• Ukuzivocavoca kufanele kube kukhulu futhi kujwayelekile.

Uma kunethuba lokuziqeqesha nge-barbell ejimini noma ekhaya, khona-ke le kuzoba inqubo edla amandla kakhulu. Kwabaqalayo, izivivinyo eziyisisekelo kufanele zisetshenziswe. Khumbula ukuthi imisebenzi enjalo ibeka ubunzima obukhulu ohlelweni lwe-cardiovascular.

Ngakho-ke, uma umuntu enezinkinga zenhliziyo, kufanelekile ukuthi ukhethe irejimeni lokuqeqesha elincane. I-barbell izokwenza imisipha iqine futhi izothatha amakhalori amaningi kakhulu. Kunokuzivocavoca ngaphandle kwemishini.

Umehluko omkhulu phakathi kwendoda nowesifazane yizinga le-testosterone emzimbeni. Imisipha ye-testosterone hypertrophies ngakho-ke intombazane kufanele ikuthathe ngokungathi sína ukuqeqeshwa kwamandla.

Ukuze ungazuzi izicubu zesilisa, kepha ukuze uqinise umzimba, ikakhulukazi imilenze, uzivocavoca kakhulu. Imilenze eqinile ayisoze yavumela umuntu ukuthi akhuluphale. Uma uqeqesha umzimba ongezansi, khona-ke lo ongenhla uzobukeka ngendlela efanele.

Kufakazelwe ukuthi ukuqeqeshwa kwamandla ngokubamba iqhaza kwama-simulators nemishini yokusiza kusebenza kakhulu kunokuqeqeshwa okujwayelekile.

Ukuzivocavoca egumbini lomlenze lamantombazane

Okokuqala, ake siqede izinganekwane bese sichaza ukuthi ama-squats azoqinisa kuphela imisipha ekhazimulayo, hhayi ukukhula. Umzimba udinga ukuzivocavoca njalo ukuwugcina unethoni.

Iqoqo lokuzivocavoca elethwe ngezansi kufanele lenziwe ngokuhlelekile. Eqinisweni, kuzothatha isikhathi esingaphezu kwehora nsuku zonke. Into esemqoka ukukhetha izivivinyo ezifanele.

Ukuvama njalo ngeke kuqinise kuphela isisindo semisipha, kepha futhi kuzosheshisa izinqubo zemethabolic emzimbeni. Yidla ngokulungile, uzikhuthaze futhi uthole umzimba omncane, oqeqeshwe kahle njengomvuzo.

Izikwele

Cabanga ngesinyathelo ngesinyathelo sokuqeqeshwa kwe-algorithm:

1. Udinga ukuma ubheke ipulatifomu.
2. Beka i-roller ezingalweni zakho zangaphambili.
3. Gcina umzimba uqonde.
4. Dweba esiswini, udedele izisekelo.
5. Zithobe kancane phansi, bese ubuyela endaweni yokuqala.

Kukhona ukudonsa kwemisipha ye-gluteal kanye nezinqulu. Uma uhlala ujulile, imisipha eminingi izobamba iqhaza kule nqubo.

Cindezela umlenze

Ake sicabangele i-algorithm yesinyathelo ngesinyathelo:

1. Ngena endaweni yokuqala kumshini wokucindezela ibhentshi.
2. Beka izinyawo zakho ngobubanzi ngangokunokwenzeka njengoba ipulatifomu ivumela.
3. Idolo kufanele lenze i-engeli futhi izinkomishi kufanele zifinyelele esifubeni.
4. Uma ucindezela, amadolo akufanele anwetshwe ngokuphelele.
5. Yenza isenzo kancane, kepha ujikeleze.

Ama-Quads ajika. Uma imilenze ivulekile, amathanga angaphakathi nawo azoshintsha.

Hack Machine Umlenze Workout

Ake sicabangele i-algorithm yesinyathelo ngesinyathelo:

1. Yima uqonde emsamo.
2. Gobisa amadolo akho kancane bese ucindezela umhlane wakho ngepulatifomu ehambayo.
3. Sibeka isisindo emahlombe ethu bese sinciphisa ukhalo.
4. Udinga ukuhlala ujule, bese uvuka.
5. Amadolo kufanele agobe ezinhlangothini ezifanele.

Ukumpompa yonke imisipha yomlenze.

Phindela emuva ama-squats

Ake sicabangele i-algorithm yesinyathelo ngesinyathelo:

• Udinga ukuma uqonde, ubheke ipulatifomu bese uqonde.
• Iroli ilele emahlombe.
• Kudonswa isisu, bese kudonswa umzimba.
• Isikwele sijulile.
• Udinga ukuma kancane ngaphambi kokuvuka.

Ukopha ngaphandle kwamathanga. Ubumba ukuma kwamaqabunga, kushiya ama-breeches.

Ukwelulwa kwemilenze ku-simulator

Ake sicabangele i-algorithm yesinyathelo ngesinyathelo:

1. Lokhu kuvivinya umzimba kudinga umqeqeshi ovundlile.
2. Okokuqala udinga ukulungisa isisindo. Imilenze inxeba ngaphansi kwe-roller, kanti izandla zibambe izibambo.
3. Imilenze iqonde. Ngaphambi kokukhama, udinga ukuthatha umoya ojulile.
4. Kuwe, udinga ukubala uye kokuthathu, ubambe i-roller.
5. Buyela endaweni yokuqala.

Ukugxila okuyinhloko kuma-quads nasezandleni zangaphambili. Uma ukwazi ukubamba i-roller isikhathi eside, khona-ke ukusikwa kwemisipha kuzoba kukhulu kakhulu.

Ukuqamba Amanga Umlenze

Ake sicabangele i-algorithm yesinyathelo ngesinyathelo:

• Isikhundla sivundlile, sibheke phansi.
• Izinyawo ngaphansi kwe-roller.
• Ekuphumeni, ukugoba okuphezulu kwamadolo.
• I-roller kufanele ithinte imisipha ye-gluteus.
• Amadolo akufanele anwetshwe ngokuphelele.

Kukhona ukugcizelelwa emilenzeni engezansi. Uma umqolo wakho ushubile, shintsha isikhundla sakho.

Ukunciphisa imilenze ku-simulator

Ake sicabangele i-algorithm yesinyathelo ngesinyathelo:

1. Fudumeza ingxenye yokhalo.
2. Udinga ukuhlala kuyunithi, ubeke izinyawo zakho ezisekelweni, bese uyisabalalisa ngokubanzi ngangokunokwenzeka.
3. Thatha umoya ojulile bese usakaza imilenze yakho ezinhlangothini, bese uyibuyisa.

Uma yenziwe ngamandla, kepha ingxenye yangaphakathi yemilenze iyaqhutshwa.

Uhlezi Inkonyane Phakamisa

Ake sicabangele i-algorithm yesinyathelo ngesinyathelo:

• Ungasebenza kuMshini WeHack noma kuSmith.
• Khuphukela emsamo.
• Udinga ukuma ezinzwaneni zakho bese ubeka i-roller kuma-quads akho.
• Ungashintsha ukuma kwezinyawo.
• Umlenze ongezansi ukhuphuka ujikeleza.

Kukhona ukugcizelelwa emilenzeni engezansi. Vivinya umzimba ngokushelela.

Ukuma kweqakala kuyaphakama

Ake sicabangele i-algorithm yesinyathelo ngesinyathelo:

1. Iqakala kufanele lihambe.
2. Izinyawo zibekwa emsamo. Izithende zehliswa ngangokunokwenzeka.
3. Sukuma, uphumule amahlombe ku-roller.
4. Udinga ukusukuma futhi uwe ngokuvumelana nesigqi.
5. Ungaxhuma i-barbell noma izinsimbi.

Khetha isisindo esikahle ukuze ungalayishi imisipha yakho ngokweqile. Kukhona ukugcizelelwa kuwo wonke amaqembu emisipha yomlenze.

Akufanele sikhohlwe ngokuzifudumeza. Isikhathi saso kufanele sihluke emizuzwini eyi-10 kuye kwayi-15. Khumbula ukuthi konke kudinga ukwenziwa njalo. Udinga ukwandisa umthwalo kancane kancane. Okokuqala, qala ngeqoqo elilodwa lama-reps ayi-10. Uma umzimba uqeqeshiwe, khona-ke ungakhuphukela ku-10. Uma kungenakwenzeka ukuvakashela ijimu, lapho-ke ungasebenzisa imishini eyenziwe ngcono ngendlela yezinsizakalo ezenziwe ekhaya.

Bukela ividiyo: SFC (Agasti 2025).