Uhlelo lokuqeqesha imilenze lwabesilisa

Abantu abaningi banaka izingalo, isifuba kanye nomhlane lapho bekhetha ukuzivocavoca ukuqeqeshwa. Lezi zingxenye zomzimba zihlala zinconywa, kepha hhayi wonke umuntu unaka ikhono lokuqeqesha imilenze yakho.

Ngaphandle kokuthi balayishwe ngokweqile nsuku zonke, ukujima okulungile kuphela okuzobenza babukeke beheha.

Ukuzivocavoca ngomlenze womzimba kwabesilisa - imihlahlandlela eyisisekelo

Ngaphambi kokucabangela izivivinyo ezithile, udinga ukunaka izincomo ezijwayelekile, ukugcinwa kwazo okuzokuvumela ukuthi uzuze umphumela omuhle kakhulu.

Izincomo eziyinhloko zimi kanje:

1. Ukuqeqeshwa kufanele kusebenze ngokugcwele, ngaphandle kwalokho ngeke ukwazi ukuthola umphumela omuhle. Amaqembu emisipha anzima adinga ukuvezwa kwesisindo sokusebenza okuphezulu. Ukuqeqeshwa kwesigamu samandla kwenziwa ngabaningi, ngoba izivivinyo eziyisisekelo zibonakala ngobunzima obukhulu. Ngemuva kokumpompa imilenze, yonke imisipha kufanele izwakale ngasikhathi sinye, ukukhuphuka kwezinyathelo kuzoba nzima.
2. Umshini wokushicilela ebhentshini kufanele wenziwe kusetshenziswa imishini ekhethekile. Njengoba umkhuba ubonisa, ngenxa yendawo engemuva endaweni ethambekele, umthwalo emilenzeni ungakhuphuka izikhathi ezi-2-3.
3. Kuvame ukwenzeka lapho kufakwa ama-pancake ngaphansi kwezithende ngesikhathi se-squat. Lokhu kwehlisa kakhulu umthwalo osetshenzisiwe. Uma izivivinyo zenziwa ekuqaleni, khona-ke ngesikhathi sokugcwala, izinqe ziyadonswa emuva kancane. Lokhu kugwema ezinye izinkinga zamadolo abasubathi abaningi abazijwayele.
4. Izilungiselelo zokuma ezahlukahlukene zikuvumela ukuthi uzuze imiphumela engcono. Lokhu kungenxa yokuthi ngokuhamba kweminyaka umzimba uqala ukujwayela umthwalo okhishiwe. Ukuma okubanzi kukuvumela ukuthi uhambise umthwalo ngaphakathi, ngomunye omncane ngaphandle.
5. Ama-squats ajulile akufanele agwenywe. Imvamisa kunesimo lapho ukunyakaza kungaqediwe ngokuphelele. Izinqulu kufanele zitholakale okungenani endizeni efanayo naphansi, ngoba uma kungenjalo kuzoba nzima ukufeza umphumela. I-squat ejulile ikuvumela ukuthi usebenze yonke imisipha, kunzima kakhulu, kepha izinzuzo zizoba nkulu kakhulu.
6. Ukwelula kufanele kwenziwe ukuze unikeze ukuguquguquka okwanele emzimbeni. Ngokuhamba kwesikhathi, ingancipha kakhulu. Okunye ukuzivocavoca kubuyisa ubude bezicubu zemisipha.
7. Ngemuva kwethanga kufanele kusetshenzwe ngokuhlukile. Ngaphandle kokuthi ngesikhathi sokugcwala le ngxenye yemisipha iyabandakanyeka, kusetshenziswa i-simulator ekhethekile ukuyifeza. Lokhu kukhulisa umthwalo ongaba khona futhi kunikeze ukubukeka okuhle.
8. Ukuqeqeshwa kufanele kube nama-plyometrics. Ziqukethe ukwenza ukweqa nokuhlwitha.

Ukuvivinya ngakunye kufanele kusondele ngomthwalo omkhulu, ngoba namaphutha amancane anganciphisa ukusebenza koqeqesho. Kodwa-ke, kuphela ngokuhamba kwesikhathi lapho kungenzeka khona ukwenza amaphutha.

Ukuzivocavoca imilenze okuyisisekelo

Ukuhlinzeka ngomphumela ofanele kwizicubu zemisipha kukuvumela ukuthi ushintshe ukubukeka nesimo sawo. Ukuqeqeshwa komlenze, okulandelayo kuvame ukwenziwa:

Izikwele

Kuhloswe ngokuthuthukisa ivolumu namandla.

Ukuthi umthwalo uzosatshalaliswa kanjani kuya ngesimo esifanele semilenze:

• Idizayini yangaphakathi inikezwa umucu obanzi.
• Ngesikhathi sokuxhuzula, kufanele uqaphele, ngoba iphutha liholela ekulimaleni. Iphutha elijwayelekile yisikhundla emuva esingalungile.
• Ukwanda komthwalo kwenziwa ngezindleko zebha; lapho kucwaswa, umzamo udluliselwa esithendeni.

Izikwele zeDumbbell

Kwenziwa ngokungabikho kohlaka lwamandla, kanye nezinkinga zangemuva:

• Ukujula kwe-squat kuncike kakhulu ekubekweni okulungile kwama-dumbbells.
• Le ndlela iqukethe ukubeka imilenze ngobubanzi behlombe, ama-dumbbells ayiswa ezinhlangothini, ngemuva kwalokho kwenziwa ama-squats.
• Ukusebenza nge-dumbbells kuhlinzeka ngenombolo enkulu yokuphindaphinda, akuvumelekile ukudiliza izithende.

Izikwele zangaphambili

Zenziwa ngokubeka ibha hhayi ngemuva, kepha ngaphambili, engxenyeni engenhla yesifuba. Isici ekuqondiseni kabusha umthwalo ngaphambili komzimba.

Kufanelekile kulabo abezwa ubuhlungu ngesikhathi sezikwele. Indawo ethile yomthwalo iqinisekisa ukuthuthukiswa kwama-quadriceps.

Lokhu kuqeqeshwa kudinga ukusethwa okukhethekile, imilenze ihlukaniswe ububanzi behlombe, ibha ibekwe ngaphambili. Udinga ukwenza i-squat ejulile, ngaphandle kwalokho ukusebenza kokuzivocavoca kuzoba phansi.

Indawo yokuqala ithathwa ngokubeka imilenze ebanzi, ngemuva kwalokho ibha iyalungiswa futhi isuswe entabeni. Kunconywa ukuthi uvivinye nomuntu ophansi.

USmith Machine Squat

Kwenziwa kaningi ngoba ukusetshenziswa kwemishini enjalo akufaki amathuba okulimala komuntu. Lokhu kungenxa yokunyakaza kokunyakazisa ngesikhathi sezikwele ezijwayelekile, okulahlekelwa ukuzinza. Izinga eliphakeme lokulawula livumela ama-squats ajulile.

Kodwa-ke, kunezingqinamba ezimbili eziyinhloko: ukuzivocavoca kungenziwa kuphela endaweni ethile futhi kungahle kungakhululeki, futhi nemisipha yokuzinzisa ayibandakanyeki, ukukhula kwayo nakho kudinga ukunakwa.

Isikhundla sokuqala sithathwa ngemilenze ebanzi ububanzi, ihlombe libekwa emahlombe, lisuswe ngokucophelela futhi kwenziwa isikwele. Ngesikhathi sokususa ibha, udinga ukubuyela emuva kancane.

Cindezela umlenze

Kuyingxenye esemqoka ye-arsenal yezindlela zokwandisa isisindo namandla. Inhloso enkulu yalokhu kuvivinya umzimba ukwenza ama-quadriceps nemisipha engemuva kwethanga.

Umphumela uncike kwikhwalithi yendlela ngayinye. Ngokuya ngezakhiwo zedivayisi, kungenzeka ukuthi ususe isisindo noma uzisuse ekusekelweni.

Ngemuva kokukhetha isisindo esifanelekile, isikhundla sokuqala siyathathwa, ku-inhalation, ibha yehliswa, ngokuphefumula, cindezela. Izandla zitholakala eduze kwama-latches.

Izikwele zokugenca

Zenziwa ngokusebenzisa i-simulator ekhethekile, eyehlisa izinga lokulayisha ngemuva. Umthwalo omkhulu uku-quadriceps nangemuva kwethanga.

Ukuze uthole imiphumela emihle, beka izinyawo zakho ziphakame kancane kunokujwayelekile:

• Ukuzivocavoca kufanele kuqalwe kusuka endaweni efanele kwi-simulator, amahlombe ahlala ezintweni ezikhethekile, emuva kucindezelwe ngokuqinile.
• Umshini wenziwa ngokuhogela umoya, wehlisa umoya.
• Udinga ukuthi uqaphele kakhulu futhi wenze indlela ngayinye ngokushelela.

Amaphaphu we-Dumbbell

Banomphumela oyinkimbinkimbi, ukuqeqeshwa kungenziwa ngisho nasekhaya. Ukufeza yonke imisipha, ukunyakaza kufanele kwenziwe ngobubanzi obugcwele. Lapho ukuqhwaya ngesisindo esiningi, akukhuthazwa ukubeka idolo lakho phansi.

Ngokuvamile kukholakala ukuthi ukuqeqeshwa okunjalo akusizi. Njengomthetho, lokhu kuyabonakala lapho wenza amaphutha nokuthuthuka okuncane kwemisipha yokuzinza, ngoba kunzima ukugcina ibhalansi.

Isikhundla sokuqala ukuma okuqondile ngama-dumbbells, emuva kuqondile, ngemuva kwalokho kwenziwa i-lunge, umthwalo usatshalaliswa emlenzeni ogobile. Ngemuva kokwenza isenzo, ukubuyela endaweni yokuqala kwenzeka.

Ochwepheshe batusa ukufunda ukuthi ungakwenza kanjani ukuzivocavoca okungenhla kahle, ngoba kuvame ukwanela ukufeza imisebenzi oyabelwe.

Ukuzivocavoca kwemisipha yangemuva kwethanga

Leli qembu lemisipha nalo linikezwa ukunakwa okukhethekile, okwenziwa izivivinyo ezithile. Zimi kanje:

Ukugoqeka komlenze ku-simulator

Ama-curls enziwa cishe kuwo wonke ama-gym. Kwezinye izimo, umlenze ngamunye usetshenzelwa ngokulandelana, okukuvumela ukuthi uzuze umphumela omuhle kakhulu. Ukugoba kufanele kwenziwe ngokuqapha yilabo abanezinkinga emuva.

Isifundo kufanele siqale endaweni efanelekile kwi-simulator, umzimba ongaphezulu ulungiswe ngezandla. Lapho uhogela, imilenze iyagoba; lapho uhogela umoya, kancane kancane ibuyela esimweni sayo sokuqala.

Ukuma umlenze osamile

Kwenziwa ucwaningo olunzulu imisipha ethangeni. Indlela ngayinye yakhelwe ukusebenzela iqembu lemisipha lomlenze owodwa.

Ngesikhathi sezenzo ezinkulu, ingemuva alibandakanyeki, ngakho-ke le nketho yokuqeqesha isabalele. Okokuqala, kufanele uzibeke kahle kwi-simulator, bese wenza okunye ukugoba komlenze.

I-Deadlift ngemilenze eqondile

Ukuzivocavoca kunzima, ikakhulukazi kwabaqalayo. Ukwenza okulungile kungakha isisindo namandla. Imilenze ihlukaniswe ububanzi behlombe, ngesikhathi sokubulawa kudingeka uqaphele, ngoba kungenjalo kungenzeka ukuthi kulimale kabi.

Ukuzivocavoca umzimba akuvunyelwe lapho kukhona ngisho nokulimala okuncane emuva. Ngokuhogela, i-barbell yehliswa, emuva kugcinwa kuqondile, ku-exhale, kuphakanyiswa. Ibha kufanele ithinte ngokuphelele phansi, ngokulibaziseka kwemizuzwana embalwa kuphela.

Yonke le mithambo engenhla kufanele yenziwe ejimini. Uma inqubo ilawulwa ngumqeqeshi, amathuba okulimala aphansi.

Ukuzivocavoca kwemisipha yethole

Leli qembu libuye lisetshenziselwe kuphela lapho lenza izivivinyo ezithile.

Zimi kanje:

Ukuma kwethole kuphakama

Indlela ejwayelekile yokuvezwa, ukusetshenziswa kwe-simulator ikuvumela ukuthi unciphise umthwalo ngemuva:

• Ngesikhathi sokusondela, imilenze ihlukaniswe ububanzi behlombe, umphumela ubangelwa ukudonsa kwamasokisi.
• Isikhundla sokuqala sibandakanya ukubeka uzwane epulatifomu ekhethekile, izithende zilenga phansi.
• I-lift yenziwa ngejubane elikhulu, eminye imishini inezibambo ezikhethekile zokwengeza ukuzinza.

Inkonyane Yomshini Wokucindezela Umlenze Iphakamisa

Sebenzisa umshini wokucindezela ibhentshi kuzokusiza ukuthi uzuze imiphumela emihle kakhulu. I-simulator ekhethekile, lapho emuva itholakala endizeni ethambekele, iqeda amathuba okulimala.

Izithiyo ezikhethekile zikuvumela ukuthi usebenze imisipha yethole, i-fixation ikuvumela ukuthi wandise isisindo esiphezulu ngamathuba amancane okulimala.

Lapho zibekwe kahle, amasokisi abekwe kahle ukuze izithende zikhululeke. Ngemuva kwalokhu, ukuphakanyiswa okufishane kwebha kuyenziwa.

Kuhleli Inkonyane

• Ukulayishwa kwamasokisi endaweni yokuhlala kuyinto elula kunazo zonke, kunconywa ukuthi uhlukanise izinyawo zakho ububanzi behlombe.
• Ama-pancake noma ama-dumbbells abekwe ku-caviar, kubalulekile ukuwasabalalisa kahle.
• Kulesi sikhundla, kusebenza amathole kuphela. Ngemuva kwalokho, ukuphakanyiswa kwesinye isisindo kwenziwa ngenxa yokuhlukaniswa kwesithende, ngenxa yokuthi umthwalo uwela ezinzwaneni.

Akuwona wonke umuntu onaka leli qembu lemisipha, kepha ukutadisha kwabo kudinga ukunakwa.

Uhlelo lokuzivocavoca ngomlenze

Uchwepheshe owazi zonke izici kuphela ongathuthukisa uhlelo lokuqeqesha.

Okusabalele kakhulu yilokhu okulandelayo:

1. Ukuzivocavoca kokuqala kuhilela ukwenza amasethi amahlanu ama-squats okuphindaphindwayo okungu-10, kanye namaphaphu asebenzisa ama-dumbbells.
2. Okwesibili ukwenza ama-hack squats (ama-4 reps) ama-reps ayi-10 ngomshini wokufa nowebhentshi.
3. Owesithathu umelwe ama-squats, ukunwetshwa kwemilenze, ukugoba okubulalayo. Kwenziwe ngamasethi ama-3 nokuphindaphindwa okungu-10-14.
4. Ukuvivinya kokugcina kungumshini wokushicilela, ukujija nokwelulwa, ama-curls omile amile amasethi ama-3 nama-10 reps.

Ngaphandle kokuthi imilenze isetshenziswa cishe nsuku zonke ngesikhathi sokuqeqeshwa, kufanele ukhuphule umthwalo kancane kancane. Ngaphandle kwalokho, kukhona amathuba okulimala. Ngemuva kokuthola ulwazi kuphela lapho ungenza konke ukuzivocavoca kahle.

Bukela ividiyo: Bayakhala abahlali ziinyoka eMqanduli (Novemba 2024).