Isethi yokuzivocavoca okusebenzayo kwemilenze yokuqeqesha

Abasubathi abampompa imizimba yabo ukuze basebenze ezemidlalo, ngisho nalabo abazilolonga ngokwabo ejimini, bafuna ukuba nomugqa omuhle womzimba.

Ngakho-ke, ekuqeqeshweni, udinga ukunikeza zonke izinhlobo zemisipha ukuthi zisebenze ukuze ukwakheka kwazo kulingana. Ukuzivocavoca imilenze kunomphumela omuhle empilweni yezitho zezitho zangasese nawo wonke umzimba womuntu uwonke.

Kungani kubalulekile ukwenza izivivinyo zomlenze eziyisisekelo?

Noma ngubani oqala ukuya ejimini okokuqala ubuza lo mbuzo - ngabe kunendaba ukuthi yikuphi ukuzivocavoca ongaqala ukuziqeqesha ngakho futhi yikuphi okuhle kakhulu ukukuqeda? Impendulo, yebo, izoba - inayo. Uma usabalalisa kahle ukulandelana kokuzivocavoca, lokhu kungafinyelela imiphumela oyifunayo ngokushesha okukhulu.

Imithetho emisiwe akufanele inganakwa lapha:

1. Qala ukuzivocavoca umzimba ngokuzivocavoca okuyisisekelo
2. Qeda ngokuvikela.

Ukuzivocavoca okuyisisekelo noma okuhlangene okuningi kusiza ukusebenza kwemisipha eminingi ngasikhathi sinye, izivivinyo zokuzihlukanisa zenzelwe ukusebenza ngemisipha eyodwa.

Ukuzivocavoca imilenze okuyisisekelo ekhaya

Uma ungasitholi isikhathi sokuzivocavoca ejimini, ungavivinya imisipha yakho yomlenze ekhaya. Kukhona izivivinyo eziyisisekelo zemilenze engezansi yabesilisa nabesifazane, kepha kukhona izivivinyo ezimbalwa ezilungele wonke umuntu.

Udinga ukwazi ukuthi umthwalo owedlulele unikeza imiphumela emibi kwezempilo, ngakho-ke ukuqeqeshwa kufanele kwenzeke ngokusatshalaliswa okufanele. Uma ungakwazi ukunquma ngokunembile ukushaya kwenhliziyo, udinga ukuthola isilawuli sokushaya kwenhliziyo, lapho-ke kuzoba lula ngomsubathi ukuzwa umzimba wakhe.

Ngaphambi kokuqeqeshwa, qiniseka ukuthi ufudumeza ukufudumeza umzimba, lungiselela imisipha ukucindezela. Unga squat, ugobe, welule, uphushe-up. Isikhawu semizuzu engu-1-1.30 senziwa phakathi kokuzivocavoca umzimba.

Ukuzivocavoca:

• imiphunga. Lokhu kuhamba okulula kusebenza imisipha yamathanga namathanga. Ukwenza ukuzivocavoca umzimba, udinga ukubeka umlenze wakho wesokudla phambili, ukugoba emadolweni, uhlale phansi ungafinyeleli phansi, uhlale isikhathi eside imizuzwana emi-2. Sukuma, ushintshe imilenze. Ungashintsha amanye amaphaphu ngokugxuma, ngemuva kokuqeqeshwa amasonto ambalwa engeza u-1-2 kg wama-dumbbells;
• ukuthunjwa kwemilenze. Ukuma ukuze uhlale esihlalweni, etafuleni, ekhabethe, odongeni, buyisela umlenze wakho wesobunxele emuva, ngenkathi udinga ukuhluza imisipha ye-gluteus, bese ushintsha umlenze. Udinga ukwenza ama-reps angama-25. Okulandelayo kuzoba ukuthunjwa kwemilenze kuye ezinhlangothini. Phumula odongeni, thatha umlenze uye ohlangothini lwesobunxele, uwuphakamise, wehlise ngaphandle kokuthinta phansi, ubambe imizuzwana emi-2, bese ushintsha umlenze;
• jika. Ukuzivocavoca kwenziwa ngokunyakaza okubukhali, okusheshayo, ukuguquka kwenziwa ngomlenze ngamunye ngezindlela ezihlukile, izikhathi ezingama-30;
• imilenze yokuzalanisa. Ukulala phansi, thatha izandla zakho ngemuva kwekhanda lakho, uthathe umoya, usakaze izitho ezinhlangothini, lapho ukhipha, ubuyela endaweni yokuqala, phinda izikhathi ezingama-20;
• ukuthamba kwemilenze. Ulele phansi, qondanisa izitho ezingezansi. Ngenye indlela phakamisa imilenze yakho, uguqa ngamadolo, ngaphandle kokuphakamisa izithende phansi, yenza izikhathi ezingama-30;
• uphakamisa izinzwane. Udinga ukukhuphukela ebangeni elincane ukuze izithende zibe ngaphansi, zikhuphuke kancane ziye ezinzwaneni, zehlele ezithendeni, lokhu kuvivinya kufutha imisipha yethole;
• imithambeka. Yima uqonde, ugobe phambili ngaphandle kokuguqa ngamadolo, phinda izikhathi ezingama-20.

Ungenza ukugijima khona lapho, weqa intambo. Into ebaluleke kakhulu ekuqeqeshweni ukuyenza njalo.

Izikwele

Lo msebenzi uhlose ukuthuthukisa ivolumu namandla emilenze.

Ama-squats ayasebenza:

1. Ama-Quads.
2. Imisipha yangemuva yamathanga, izinqe.

Ukwenza ukuzivocavoca, imilenze ibekwe ububanzi behlombe ngaphandle, ungavulela amasokisi ezinhlangothini. Ukuhlwitha kwenziwa, kugcinwa emuva endaweni eqondile, ikhanda liphonswa kancane emuva. Lokhu kuvivinya kwenziwa nge-barbell yokunikeza ibhalansi, isisindo sidluliselwa ezithendeni.

I-Wall squat

Lo msebenzi uqinisa:

• imisipha yamathanga;
• ama-quadriceps;
• izinqa;
• amathole.

Kuyadingeka: ukuma umhlane ubheke odongeni, ucindezele izinqe zakho kanye nezindwani zamahlombe kuyo, imilenze yakho ibekwe phambili ububanzi behlombe, amadolo akho agobile. Izandla ngaphambili, zigobile endololwaneni, zigoqwe ngaphezulu.

Donsela ngaphandle kokuphakamisa izinqa, izindwani zamahlombe kusuka ekusekelweni, hlala phansi, wakhe i-engeli elungile ngemilenze yakho. Izandla zigcinwa zisezingeni lehlombe. Exhale, buyela endaweni yokuqala.

Amaphaphu we-Dumbbell

Lokhu kungukuzivocavoca okuhle kokusebenza yonke imisipha yezitho zakho ezingezansi. Kufanele yenziwe ngokuhamba okugcwele kokunyakaza. Ngokuyisisekelo, amaphaphu enziwa lapho emi endaweni eyodwa, kepha ungaya phambili. Uma kusetshenziswa ama-dumbbells, akufanele wenze ukunyakaza okungazelelwe, ungalimala.

Izifiso zaseRomania

Lokhu ukuzivocavoca okuyisisekelo, okusebenza kakhulu okusebenzisa inani elikhulu lemisipha:

1. Izinqe.
2. Inkonyane.
3. I-Lumbar.
4. I-Trapezoidal.

Ukuzivocavoca kwenziwa kusetshenziswa i-barbell, basondela kuyo, ibha ilenga phezu kweqakala. Imilenze ihlukaniswe ububanzi behlombe, amadolo ayandiswa. Ukubamba kubanzi kunamahlombe.

Ngaphezu kwalokho:

• goba izingalo kancane, gcina iqolo lakho liqondile, izindwani zamahlombe ziyahlanganiswa, imilenze igobeke kancane emadolweni, ukhalo lutshekele phambili ukuze umgogodla uqonde;
• amahlombe ahlanganiswa, isinqe siyaboleka emuva, emuva kugobile, kutshekile. Isisindo siphakanyiswa ngemisipha, kepha hhayi ngemuva, akufanele "i-hump". Ibha iphakama ngenhla nje kwaphakathi kwethanga. Ikhanda ligcinwa liqondile;
• ibha yehliselwa eduze kwemilenze, umzimba uhlehlela emuva.

I-projectile yehliselwa phansi, izingalo zigobile kancane, umsubathi ubuyela endaweni yokuqala.

I-Pendulum

Lokhu kuvivinya kusebenza imisipha ye-oblique yomshini, kudala umthwalo ezingalweni ezingezansi, ezinqeni. Yenziwa endaweni ephezulu, ayidali ukucindezelwa okungadingekile kukholamu lomgogodla. Kuyenziwa futhi ngenkathi umile nebhande lenjoloba. Enketho yokuqala, udinga ukwenza lokhu:

1. Ulele phansi, qondanisa izingalo zakho, phakamisa izinhlangothi zakho ezingeni lehlombe nezintende zezandla zakho phansi.
2. Donsela ku-abs, phakamisa imilenze yakho ndawonye, ​​izithende zakho kufanele zikhombe.
3. Lapho ukhipha, imilenze iyavuka, ngenkathi ihogela, yehlela kwesobunxele, kwesokudla, phansi. Izandla, ikhanda, amahlombe akufanele zisuke phansi.

Ukuzivocavoca kwenziwa ngokuhamba kancane, kungenziwa ngokubamba ibhola ngezinyawo zakho.

Enye i-pendulum yenziwa kusetshenziswa ibhande lenjoloba, le ndlela isebenzisa imisipha yamathanga, izinqe:

• ukuma, nyathela ithephu ngezinyawo ezimbili, udonse imiphetho esifubeni;
• umshini uyadonswa, umlenze wangakwesokudla uyiswa ngakwesokudla ngebhande lokunwebeka izikhathi ezingama-30, bese umlenze ushintshwa.

Amantombazane akufanele enze lo msebenzi kaningi, ulungele ukuqinisa i-corset yemisipha.

Umlenze Onamanga Uyaphakama

Lokhu kuvivinya kusebenza imisipha yomshini, i-rectus abdominis muscle, imisipha ye-quadriceps yethanga.

I-oda lokwenza:

1. Lala ngomhlane emethini wokuzivocavoca.
2. Yelula izingalo zakho emzimbeni, izintende phansi.
3. Kukhishwa umoya, imilenze iphakanyiselwe ekwakhiweni kwe-engela, umsubathi uzozwa ukungezwani kwemisipha yesisu.
4. Bamba imilenze yakho kule ndawo imizuzwana emi-5.
5. Ukunyakaza kuhambisana nokuhogela, imilenze yehliswa ngesivinini esincane, ime ibanga elingu-20 cm ukusuka phansi.

Abaqalayo benza lo msebenzi izikhathi eziyi-10 ezindleleni ezi-3, abenza izikhathi eziyi-15 kuzindlela ezi-4 izinyanga ezimbalwa, abasubathi amahlandla ama-20 kuzindlela ezi-4. Ungenza futhi ukuphakanyiswa kwemilenze ngokugoba noma ukuphakamisa ngokulandelana, lokhu kuvivinya umzimba kufanelekile kwabaqalayo futhi abakuthola kunzima ukubhekana ngokushesha namakheshi.

Imilenze yomuntu isebenza njalo, futhi ukuze yakhe imisipha kuyo, kudingeka indlela ekhethekile ekuqeqesheni. Ngakho-ke, akuwona wonke umuntu othanda ukuzivocavoca imilenze, njengoba lokhu kuyimisipha enzima yokupompa. Kungakuhle ukubeka eceleni usuku oluhlukile lokuqeqesha imilenze, khona-ke izivivinyo ngeke zibonakale zikhathaza kakhulu.

Bukela ividiyo: رنگ فانتزی آبی - آمبره مو در خانه (Novemba 2024).