Khipha ku-internet Quadriceps Hip Ukuzivocavoca kanye Workout Program * Isiphambano

Imisipha yomlenze yiyona emikhulu kakhulu emzimbeni womuntu. Ukuzivocavoca kwe-quadriceps kwenziwa ngabamele cishe yonke imikhakha yezemidlalo. Ngaphandle kwalokhu kuvivinya umzimba, awukwazi ukuzuza amandla, noma isisindo, noma ukukhuthazela kwemilenze nomzimba wonkana. I-athikili ikhuluma ngokuhamba okuyisisekelo nokuhlukanisiwe kwe-quadriceps kwabesilisa nabesifazane, futhi yethula nezinhlelo zokuqeqesha abafana namantombazane.

Ama-Quadriceps Anatomy

I-quadriceps (imisipha ye-quadriceps yethanga) ifaka phakathi izinyanda ezine zemisipha:

imisipha ebanzi ye-lateral - inqwaba enkulu kunazo zonke ebandakanyeka kukho konke ukunyakaza okuhambisana nokwandiswa emadolweni, nokwakha isifunda se-lateral sethanga;
imisipha ebanzi yangaphakathi ("i-droplet") - ibuye ibandakanyeke ekunyakazeni okuhambisana nokwandiswa kokuhlangana kwamadolo, inesibopho sokwakheka kobuso bamadolo obuzungeziwe, obugcwele;
imisipha ebanzi emaphakathi - etholakala phakathi kwemishayo emibili eyedlule, ibamba iqhaza emsebenzini lapho kunwetshwa, kuswaca, kugxuma, kugijima;
imisipha eyi-rectus - isishuqulu eside kunazo zonke esinika ithanga umumo oyindilinga, asibandakanyi nje kuphela ukunwetshwa, kodwa futhi naku-flexion, okuwukuphela kwesifunda se-quadriceps esinganamathiselwe ngqo ethanjeni lethanga.

Ngokwezinga elithile, zonke izindawo zeqembu lezicubu ezicatshangelwayo ziyabandakanyeka ekuzivocavoca umzimba okuchazwe ngezansi. I-quadriceps inesibopho sokuzinza komzimba endaweni emi mpo, inikeza ukunyakaza komlenze ongezansi ekuhlanganyeleni kwamadolo, kusiza ukugoba isinqe nokudonsela imilenze esiswini.

Izici zokusebenza ne-quadriceps

Inqubo elungile idlala indima enkulu emsebenzini wama-quadriceps. Impilo nesimo sesimo samadolo nomhlane ongezansi kuncike kuyo. Ngokona ngenqubo yokwenza izivivinyo, umgijimi udlulisela umthwalo omkhulu kwamanye amaqembu emisipha.

Njengayo yonke imisipha emikhulu, ama-quadriceps athatha isikhathi eside ukululama. Ezimweni eziningi, akunangqondo ukumqeqesha kaningi ngesonto.... Inketho ngokuvivinya imilenze emibili iyavunyelwa, kepha bese iyahlukaniswa: kweyokuqala, basebenza ama-quadriceps, kowesibili, ngemuva kwethanga.

Isisekelo sohlelo lokuqeqesha kufanele kube yizivivinyo eziyisisekelo (ezihlangene). Zenzelwe ubukhulu namandla, ngoba zilayisha imilenze nomzimba ngendlela eyinkimbinkimbi. Ukunyakaza okuhlukanisiwe kusiza imininingwane yemisipha, kubanike "ukusika", kungasetshenziselwa ukufudumala ngaphambi kokuzivocavoca okuyisisekelo.

Ngalesi sizathu, eminyakeni embalwa yokuqala yokuqeqeshwa okuhlelekile, udinga ukugxila ku- "base". Futhi kuphela lapho, usuthole ubukhulu namandla, ungaqala ukugaya imilenze yakho. Lokhu akusho ukuthi abaqalayo kufanele bangakunaki ukunyakaza okuhlangene okukodwa. Ziyadingeka futhi, kepha okubaluleke kakhulu kunikezwa okuyisisekelo. Lokhu kusebenza nakwabesifazane abalwela ukunciphisa isisindo somzimba nokubukeka okuhle. Ukunyakaza okuyisisekelo okwenziwa ngesitayela sokuphindaphindeka kuyimfihlo enkulu yempumelelo.

Ukuzivocavoca kwe-quadriceps

Amakhulu okuzivocavoca emlenzeni. Akunangqondo ukubhala konke: lezi ezichazwe ku-athikili zanele ngobuningi. Ngaphezu kwalokho, ukunyakaza okuningi ukwehluka kokuyisisekelo.

Okuyisisekelo

Lesi sigaba sichaza izivivinyo eziyinhloko ze-quadriceps. Abaqalayo bavame ukuzama ukuhlala kude nabo, kepha ngaphandle "kwesisekelo" ndawo.

Izikwele

Umsebenzi omkhulu futhi "owesabekayo" wabaqalayo. Izikwele zeBarbell zisebenzisa imisipha eminingi emzimbeni - imilenze, ukuqhuma, emuva, kanye ne-abs. Ngisho nezingalo namahlombe kungaxhunywa - ngaphandle kwemigqa eqinile yezingalo, kunzima ukubamba ibha yensimbi esindayo.

Ekuqaleni, gxila kunqubo yokwenza. Ukuhlala ngokungafanele kungadala izinkinga ngamadolo, iqolo elingezansi nentamo. Ukubeka ingcindezi eyengeziwe ezinhlokweni ezine, isitimela esinesisindo esincane. Ngokugoba induku ngama-pancake, umgijimi akakwazi ukugwema ukubandakanyeka okunamandla kwezinqa nasemhlane.

Iphethini le-squat:

Isikhundla sokuqala (i-IP) - ibha ilele ku-trapezium (akunasici entanyeni), izandla zibamba ibha ngokubamba okuncane (ngokuya ngokuvumelana nezimo okuvumayo), isifuba siphambili, emuva kuqondile. Akuvunyelwe neze ukuzingela kulo lonke ukunyakaza. Izinyawo zihlukaniswe ububanzi bamahlombe, amasokisi ahlukene kancane. Ukuze ungene ku-IP, udinga ukuhlala phansi ngaphansi kwebha elele kuma-racks, uyisuse bese uthatha isinyathelo sokubuyela emuva.
Udinga ukuqala isikwele ngokudonsa isinqe emuva. Amadolo ahambisana nezinyawo - awukwazi ukugoqa amadolo akho ngaphakathi. Futhi zama ukungazilethi phambili ngezinyawo zakho.
Zithobe endaweni lapho amathanga akho afana phansi. Ukuba nesisindo esiphansi, usebenza kabi, ucothoza ngokujulile, ususa umthwalo kuma-quadriceps uphinde ulayishe imisipha ye-gluteus ngaphezulu.
Kancane, kodwa ngamandla, njengoba uphuma, buyela ku-PI. Ngaphezulu, amadolo kufanele ahlale egobile kancane - lokhu kuyimfuneko yokwehlisa ubungozi bokulimala kokuzivocavoca.

Ukuma kwemilenze kungahluka futhi kufanele kwehlukahluka - kusuka emincane kuze kube sesimweni esibanzi kancane kunamahlombe. Uma ukuma kubanzi kakhulu, imisipha ilayishwa kakhulu. Lapho uqukula, izinyawo azisuki phansi. Lapho wenza ukunyakaza, bheka phambi kwakho noma phezulu phezulu. Lokhu kusiza ukugcina umqolo wakho uqonde futhi ugxile kokuzivocavoca umzimba.

Ekhaya, i-barbell ingashintshwa nge-dumbbells. Kulokhu, izandla ezinamagobolondo zehlisiwe.

IBarbell Front Squat

Izikwele zangaphambili ziwumsebenzi ofanayo lapho ibha ibekwe khona hhayi ngemuva, kodwa ngaphambili. Ngenxa yalokhu, umthwalo osemakhanda amane ubhekiswe kakhulu - izinqe zibandakanyeka kakhulu.

Amakhono:

Hamba uye kubha kuma-racks bese uyikhiya ezingxenyeni ezingaphambili. Izandla zibekwe ziwele, zisiza ukubamba i-barbell - le yi-PI.
Ukugcina umhlane wakho uqonde ngokuphelele, squat down to parallel.
Buyela ku-PI.

Kulokhu kuvivinya umzimba, ukugcina umhlane wakho uqondile kunzima kakhulu, ngakho-ke akumele weqe ngokweqile ngesisindo se-projectile.

Ukuma kwezandla kungahluka. Abaphakamisi abaqeqeshiwe bavame ukubamba ibha ngezandla zabo zibekwe ngendlela yesitishi sokuphakamisa izinsimbi. Ukuze wenze lokhu, udinga inani elithile lokuguquguquka, imisipha eqinile nokubamba okunamandla.

Cindezela umlenze

Umshini wokucindezela umlenze uqeda umsebenzi wangemuva nezinqe ngangokunokwenzeka. Ngasikhathi sinye, i-simulator yenza sikwazi ukusebenza ngesisindo esikhulu kakhulu kunasesikweleni. Ukuze umthwalo uwele kuma-quadriceps, udinga ukucindezela lapho ubeka imilenze yakho ngaphandle kwehlombe.

Inqubo yokwenza:

I-IP - iqolo nekhanda kucindezelwe ngokuqinile ngemuva kwe-simulator, imilenze icishe yaqondiswa ngokuphelele futhi iphumule ngokumelene nohlaka, izandla zibambe ngokuqinile izibambo.
Gobisa amadolo akho ukwakha i-engeli efanele phakathi kwezinqe zakho nemilenze ephansi.
Buyisela imilenze ku-PI.

Phezulu, amadolo kufanele agobe kancane. Lokhu kubaluleke kakhulu ekucindezelweni kwemilenze, njengoba ukunwetshwa okugcwele kungagcwaliswa ukulimala okubi kakhulu.

Ukwehluka kwalokhu kuvivinya ngumshini womlenze owodwa. Kulokhu, isisindo sithathwa kancane kakhulu.

Izikwele zokugenca

Njengoba ingemuva kulo msebenzi libuye licindezelwe ngokuqinile ngemuva kwe-simulator, imisipha ye-quadriceps yemilenze ithola umthwalo omkhulu. Ukuzivocavoca kungumshini ophendukezelwe - hhayi izinyawo ezikhuphukayo, kodwa umzimba.

Isikimu sokwenza:

I-IP - imi epulatifomu, imisa imilenze - ububanzi behlombe buhlukanisiwe, umzimba uqonde, amahlombe ahlala emicamelweni, izandla zibamba izibambo.
Shona phansi ngokufana, uzwe umthwalo kuma-quads akho.
Buyela ku-PI.

Ungazungezi umhlane wakho, khipha izinzwane zakho noma izithende zakho epulatifomu, futhi uqondise amadolo akho ngokuphelele endaweni ephezulu.

Amaphaphu kaBarbell ne-dumbbell

Ama-lunges angenziwa ngezindlela ezahlukahlukene - nge-barbell, emshinini kaSmith, onama-dumbbell, ehamba azungeze ihholo futhi ame njalo. Cabanga ngezinketho lapho umgijimi emi endaweni eyodwa, esebenzisa i-barbell noma i-dumbbells.

Ubuchwepheshe Bentamo:

I-PI ifana nesikhundla lapho ucoboshisa nge-barbell ngemuva.
Dlulela phambili ngonyawo lwakho lokunene. I-lunge kufanele ibe njalo ukuze ithanga lomlenze osebenzayo endaweni ephansi lifane naphansi. Idolo lomlenze wesobunxele licishe lithinte phansi futhi futhi lenze i-engeli engakwesokudla ..
Buyela ku-PI.
Shintsha imilenze - lunge ngonyawo lwakho lwesobunxele.

Yenza ukuzivocavoca okufanayo kwe-dumbbell. Izandla ezinamagobolondo kulokhu zehliswa emzimbeni:

Okubi kwalolu khetho ukuthi akuvumeli njalo ukuthi usebenze ngesisindo esifanele. Ukubamba kubuthakathaka kunemilenze, ngakho-ke ukuqeqeshwa kwe-barbell kungcono. Kepha kwabesifazane abanesisindo esiphansi sokusebenza, ama-dumbbells ayindlela enhle. Amadoda asebenzisa imichilo yesihlakala noma abambelele ngokuqinile nawo azoyithokozela le nketho.

Izikwele emlenzeni owodwa

Awukwazi ukuya ejimini? Isikwele emlenzeni owodwa. Lokhu kungukuzivocavoca okuhle kwe-quadriceps, ongalayisha ngayo imilenze yakho ngaphandle kokusebenzisa izinsimbi ezingeziwe. Kuyiqiniso, umuntu akufanele alindele kuye ukukhuphuka okukhulu kwesisindo noma kwamandla.

Isikimu:

I-IP - emi, "engasebenzi" umlenze unwetshelwe phambili kancane.
Squat phansi ukufana nomunye umlenze weluliwe ukuze wakhe "isibhamu" (elinye igama lalo msebenzi).
Buyela ku-PI.

Ngokungafani nezikwele ezivamile, le nketho ayidingi ukuthi ugcine umqolo wakho uqondile. Ukuqoqa okuncane kuyinto evamile. Kubalulekile ukusukuma ngomzamo wamakhanda amane, ukunciphisa ukufakwa kwezinqa.

Ukuzivocavoca okuhlukanisiwe

Lokhu kuhamba ngeke kwenze imilenze yakho ibe nkulu kakhulu, kepha kuzokukhumbuza lokho okutholwe yi "base".

Isandiso somlenze ku-simulator

Lo msebenzi udweba ingaphambili lethanga. Ifanelekile kokubili ukufudumeza ngaphambi kwesikwele esindayo (ngefomethi yokuphindaphinda okungu-15-20 enesisindo esincane ngaphandle kokwala), kanye "nokuqedela" ekugcineni kokuzivocavoca umlenze.

Amakhono:

I-IP - ihleli ku-simulator, iqolo elingezansi licindezelwe ngemuva, imilenze igobile emadolweni, izinyawo zilungiswe ngama-roller, izandla zibambe izibambo ngokuqinile.
Lungisa imilenze yakho ezinhlangothini zamadolo.
Bamba isikhashana endaweni ephezulu, uhlanganise ama-quadriceps ngangokunokwenzeka, bese ubuyisela imilenze yakho ku-PI.

Zivocavoce kuze kushe imisipha yakho. Iminyakazo ibushelelezi futhi ihamba kancane, uma kwenzeka unegethi akufanele "uphonse" imilenze yakho phansi, yehlise ngendlela elawulwayo.

Izinhlelo zokuqeqesha

Ungaqeqesha ama-quadriceps womabili ngosuku olufanayo ngama-biceps ezinqeni, futhi ngokwehlukana. Kunezakhiwo eziningi emilenzeni. Nazi izibonelo ezilandelayo (zonke zilungele abesilisa nabesifazane):