Abantu abathandi ukuswayipha imilenze yabo. Isizathu esiyinhloko ukuthi yiqembu elikhulu kakhulu lemisipha elidinga umzamo omkhulu wokuzivocavoca. Ngasikhathi sinye, imilenze iyisikhuthazi esibaluleke kakhulu sezinqubo ze-anabolic, ukuqeqeshwa kwazo okunamandla kwenza umzimba uhlangane nengcindezi enkulu.
Abasubathi abaningi kungenzeka bake bazizwa benesiyezi esinzima esivimbela ukuba bahambe usuku ngemuva kwesifundo. Ubuhlungu kusho ukuthi unikeze imilenze yakho ingcindezi eyenele ukuze ukhule / unciphise isisindo / uqine. Uma uzimisele ngokukhomba umzimba wakho ophansi, kubalulekile ukwazi ukuthi imiphi imithambo yomzimba engcono ongayisebenzisa.
Okuncane mayelana nokwakheka kwemilenze
Ngaphambi kokukhetha izivivinyo zomlenze ezisebenzayo, kufanelekile ukutadisha ukwakheka komzimba. Njengamanye amaqembu emisipha emikhulu, imilenze yakhiwa ngamaqembu emisipha emikhulu eminingi kanye neminye emincane. Akunangqondo ukusebenzela amaqembu amancane emisipha, ngoba ayabandakanyeka ekuzivocavoca okuyisisekelo futhi awuphenduli kahle ekulayisheni umthwalo.
Ngokuqondene namaqembu amakhulu emisipha, ahlukaniswe ngokujwayelekile abe ngamaqembu alandelayo:
- Imisipha yamathanga. Lawa yi-quadriceps femoris, imisipha, ama-adductors kanye nabathumbi bethanga. Yile misipha enquma ukuthi izinqe zibheka kanjani ukuzivocavoca umzimba.
- Imisipha yamadolo. Lokhu kungemuva kwethanga ne-quadriceps. Bonke banesibopho sokuxhuma nokwelula umlenze ngenkathi behamba.
- Imisipha yeqakala. Ziyinkonyane nesoleus. Zifaka nemisipha ephikisanayo, enesibopho sokunyakazisa izinzwane, kepha ukuziqeqesha akulungile.
Ukuqonda ukuthi imiphi imisipha esebenza ekuvivinyweni okuthile kubaluleke kakhulu kwabesifazane: ngokukhetha izivivinyo ezifanele zokuqinisa imisipha yomlenze, kulula ukwenza ukubunjwa komzimba wendawo
© mikiradic - stock.adobe.com
Izincomo zokuqeqesha
Ngokungafani nemisipha ye-pectoral kanye ne-back brace, imilenze yethu isebenza cishe njalo, ngakho-ke idinga indlela ekhethekile yokuqeqeshelwa ukukhula.
- Khumbula, imilenze yakho isetshenziselwa ukuphindaphinda okuphezulu, ngakho-ke udinga ukwenza ama-reps amancane ngesisindo esiphezulu.
- Buka ukuma kwamasokisi akho. Uma kunesidingo, sebenzisa amapulangwe okhuni ukukhulisa umthwalo. Ngokuya ngesikhundla sezithende nezinzwane, umthwalo ekuvivinyweni okufanayo okuyisisekelo ungahluka kakhulu.
- Khumbula umthetho: okokuqala - okuyisisekelo, bese - kuvikela.
- Imilenze akufanele iqeqeshwe kakhulu isikhathi esingaphezu kwesisodwa ngesonto.
- Nakekela amathole akho zisuka nje. Njengoba zibandakanyeka kukho konke ukuzivocavoca okuyisisekelo, zidinga ukukhuthazwa okwengeziwe kusukela ekuqaleni, ngaphandle kwalokho ngeke zikhule nhlobo.
- Ungakhohlwa ngezifiso. Ngenxa yokuqedwa kweziqhumane ngosuku lwemilenze, abagijimi abaningi banezintambo ezinzima ngemuva.
Ukuzivocavoca umzimba
Ngokungafani nemisipha yangemuva noma yesifuba, isethi yokuvivinya imilenze kufanele ibandakanye izivivinyo ezihluke ngokuphelele kumakhenikhi. Kuyadingeka ukuthi usebenze ngokuhlukile ngaphambili kwemilenze nangemuva kwamathanga, futhi unake kakhulu amathole. Ake sibheke izivivinyo zomlenze ezisebenza kahle kakhulu.
| Ukuzivocavoca umzimba | Iqembu elikhulu lemisipha | Isisulu seqembu lemisipha | Layisha uhlobo |
| Ama-Ellipsoids | Ama-Quadriceps femoris | Ama-Quadriceps no-soleus | UCardio |
| Isifiso seNkosi | Emuva kwethanga | Ama-Quadriceps nezintambo | Okuyisisekelo |
| Ukudonsa uSumo | Emuva kwethanga | Ama-Quadriceps nezintambo | Okuyisisekelo |
| Ukugoqeka komlenze ku-simulator | Ama-biceps we-Hip | – | Ukuvikela |
| Ukuletha imilenze ndawonye kwi-simulator | Ithanga langaphakathi | – | Ukuvikela |
| Ukwelulwa kwemilenze kumqeqeshi webhulokhi | Ama-Quadriceps | – | Ukuvikela |
| Ukuphakamisa imilenze ezinhlangothini kwi-simulator | Ithanga langaphandle | – | Ukuvikela |
| Sebenza kumgibeli we-simulator | Ama-biceps we-Hip | Izimbambo ze-Hamstrings + soleus + quadriceps + | UCardio |
| Intambo yokweqa | Ama-Quadriceps femoris | Inkonyane ne-quadriceps | UCardio |
| Ukuhamba komlimi | Ama-Quadriceps femoris | Ama-Quadriceps no-soleus | Okuyisisekelo |
| Izikwele zemilenze ebanzi | Imisipha yamathanga | Ama-Quadriceps | Okuyisisekelo |
| Isigaxa sepistoli | Ama-Quadriceps | Ama-Quadriceps femoris | Okuyisisekelo |
| Izingwegwe zezingwegwe | Ama-Quadriceps femoris | Ama-Quadriceps | Kuyinkimbinkimbi |
| IBarbell Beer Squat | Ama-Quadriceps | Yonke imisipha yethanga | Okuyisisekelo |
| Izikwele zangaphambili | Ama-Quadriceps | emuva kwethanga | Okuyisisekelo |
| Kuhleli Inkonyane | I-Flounder | ithole | Ukuvikela |
| Inkonyane Iphakama Emshinini Wokucindezela | I-Flounder | ithole | Ukuvikela |
| Inkonyane Enesisindo Iyaphakama | Inkonyane | I-Flounder | Ukuvikela |
| Ukuthunjwa kwemilenze eqondile kumqeqeshi webhulokhi | Ama-biceps we-Hip | emuva kwethanga | Ukuvikela |
| Ukufa | Emuva kwethanga | Ama-Quadriceps nezintambo | Okuyisisekelo |
| Climber | Ama-Quadriceps | Izimbambo ze-Hamstrings + soleus + quadriceps + | UCardio |
| Cindezela umlenze | Ama-Quadriceps | Emuva kwethanga | Kuyinkimbinkimbi |
| Izinwele ezimpunga ezijulile | Ama-Quadriceps | Ama-Quadriceps femoris | Okuyisisekelo |
| I-Hyperextension | Ama-Quadriceps femoris | Imisipha ye-back extensor | Kuyinkimbinkimbi |
| Ugxuma uphume | Emuva kwethanga | Izimbambo ze-Hamstrings + soleus + quadriceps + | UCardio |
| Izikwele zomoya | Ama-Quadriceps | Ama-Quadriceps femoris | Okuyisisekelo |
| Ukuzivocavoca amabhayisikili | Ama-Quadriceps femoris | Ama-Quadriceps ne-soleus | UCardio |
| IBurpee | Ama-Quadriceps femoris | Izimbambo ze-Hamstrings + soleus + quadriceps + | UCardio |
| Ukugijima kumshini wokunyathelisa | Inkonyane | Izimbambo ze-Hamstrings + soleus + quadriceps + | UCardio |
Okuyisisekelo
Ukuzivocavoca imilenze ejimini kuvame ukufaka umsebenzi osindayo we-barbell. Uhlu lokuzivocavoca olubaluleke kakhulu luqukethe izinto ezimbili kuphela.
Ukuvikela
Ukuzivocavoca imilenze yokuzihlukanisa kusetshenziswa ngokwesiko nemishini ukukhomba amaqembu emisipha asilelayo. Lokhu kufaka:
- Cindezela umlenze.
© Africa Studio - stock.adobe.com
- I-Hyperextension.
© Makatserchyk - stock.adobe.com
- Bahlezi Sock Phakamisa.
© IMinerva Studio - stock.adobe.com
- Ukuzala nokuletha imilenze ezinhlangothini kusimulator.
© alfa27 - stock.adobe.com
© Makatserchyk - stock.adobe.com
- Ukudamba / ukunwetshwa kwemilenze ku-simulator.
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
Ukuzivocavoca kwehholo
Ukuzivocavoca ukuqinisa imilenze akudingeki ukuthi kubandakanye umsebenzi oyisisekelo noma imishini yakudala. Namuhla emahholo kunenqwaba yamagobolondo aqonde enhliziyweni asebenza kahle emilenzeni.
- Umgibeli. Umshini wokuzivocavoca lapho udinga khona ukuphakamisa isisindo sakho ngemilenze yakho. Isici sokuklama esiyinhloko umthwalo wokuvikela umzimba kuphela emisipheni ekhazimulayo.
- Climber. Inhlanganisela ye-stepper kanye ne-treadmill. Kufanisa kahle ukukhuphuka izitebhisi eziphakeme.
- Ukuzivocavoca amabhayisikili. Umqeqeshi ojwayelekile wokusebenzela imisipha yethanga.
© bnenin - stock.adobe.com
- Ama-Ellipsoids.
© nd3000 - stock.adobe.com
Ukuzivocavoca Kwasekhaya
Ukuzivocavoca emilenzeni ekhaya kuyahlukahluka. Ngokungafani nemisipha yangemuva, imilenze ingashaywa ngaphandle kwemishini ekhethekile, ngoba ukunyakaza okuyisisekelo kungokwemvelo emzimbeni.
Isibonelo, inqwaba elula yokuzivocavoca kwasekhaya izosebenza kahle:
- Izikwele zomoya. Ifana ne-barbell squat, kepha asikho isisindo.
© liderina - stock.adobe.com
- Ama-lumges. Ukuzivocavoca okuhle kokusebenzela emuva kwethanga.
© dusanpetkovic1 - stock.adobe.com
- Igoba emilenzeni eqondile. I-analogue ye-deadlift.
© bernardbodo - stock.adobe.com
- Ugxuma uphume. Okwalabo abanomthwalo omncane ovela emoyeni nasezikhungweni ezijulile.
Ngaphezu kwalokho, akumelwe sikhohlwe ngokugijima neminye imithwalo ye-cardio, evame ukubandakanya imilenze.
Ukwelula
Ukwelula kufanele kukhulunywe ngokukhethekile, okwakha imilenze emincane. Kusetshenziswe njengokwelula:
- Amaphaphu ajulile ngaphandle kwesisindo. Bathuthukisa ngokuphelele ukuguquguquka kwangemuva kwethanga.
© Bojan - stock.adobe.com
- Imicu uhhafu - transverse futhi longitudinal. Thuthukisa ukuguquguquka kuwo wonke amaqembu emisipha ngenqubo efanele.
© fizkes - stock.adobe.com
- Zonke izinhlobo zamawele. Ngokuyinhloko bakhulisa ukuguquguquka kwemisipha ye-inguinal kanye nemisipha ye-adductor.
© Nadezhda - stock.adobe.com
- Shwiba imilenze yakho. Ifana nengxenye ye-twine.
- Ukwelula imilenze ngosizo lozakwethu.
© Aleksei Lazukov - stock.adobe.com
Izakhiwo
Ngokungafani namanye amaqembu emisipha, ukusebenzisa imilenze ngokwesiko kuhlukaniswe kwaba owesilisa nowesifazane. Umehluko omkhulu uthi:
- Ukugxila emaqenjini emisipha.
- Izikali ezisebenzayo.
- Inani lezindlela.
- Ukwakha i-lag elinganiselayo emaqenjini athile ngokubakhipha ekuqeqeshweni.
Cabanga ngezakhiwo eziyinhloko zabesilisa nabesifazane:
| Kuyinkimbinkimbi | Ukuzivocavoca umzimba | Umsebenzi |
| Okuyisisekelo sowesilisa | Isikwele esine-barbell ngemuva 5 * 5 Cindezela ku-simulator 5 * 7 Ukwelulwa kwemilenze ku-simulator 3 * 12 Deadlift 5 * 5 Phakamisa izinzwane ku-Gackenschmidt simulator 10 * 10 | Inhloso eyinhloko yalezi zivivinyo zokupompa umlenze ukuthola amandla ayisisekelo awo wonke amaqembu amakhulu emisipha. Konke ukuzivocavoca kwenziwa ngezisindo eziphakeme kakhulu nangendlela eqinile, kufaka phakathi ukusetshenziswa kwebhodi ngaphansi kwamasokisi. |
| Okuyisisekelo kwabesifazane | Isikwele esine-barbell esifubeni 4 * 15 Ukufa 3 * 20 I-curl yomlenze ku-simulator 5 * 20 Sihleli Inkonyane Phakamisa 5 * 20 | Le nxanxathela yakhelwe ukuqinisa yonke imisipha yomlenze futhi yakhe ithoni eyisisekelo yokusebenza okulandelayo. |
| Ukuqiniswa okujwayelekile | Izikwele zomoya 5 * 20 Izikwele ezijulile 4 * 12 Amaphaphu ajulile 5 * 20 Intambo yokweqa imizuzwana engu-120 Ukugijima - ngezikhathi zamamitha ayi-100. | Kusetshenziselwa ukulungiselela izivivinyo ezinzima zokuzivocavoca. Ngaphezu kwalokho, kunconywa ukusebenzisa izivivinyo eziyinhloko eziyisisekelo ngebha engenalutho ukuze ufunde inqubo. |
| Ikhaya lamadoda | Izikwele ezijulile ezinesimo esincane. 5 * 20 Sukuma uzwane ngomlenze owodwa 5 * 20 Isibhamu squat 3 * 5 Ukuthunjwa komlenze ohlangothini 5 * 20 | Ukuhluka kwekhaya kokuhlukaniswa kwamadoda ngokugcizelela kuma-quadriceps. |
| Ikhaya labesifazane | Izikwele ezijulile ezinesimo esibanzi 5 * max Uzwane olulodwa lukhuphuka ama-5 * max Amalegi 5 * max Isigamu samawele izikhathi ezingama-20 ohlangothini ngalunye Ama-lunges wesiphambano. Izikhathi ezingama-20 Ukuthunjwa komlenze ohlangothini 5 * 20 Ibuyisa umlenze emuva 5 * 20 Imilenze yokuzala ilele 5 * 20 Ukuphakamisa imilenze ilele ngohlangothi 3 * 15 | Ukwehluka okuzenzela ukwahlukana kwabesifazane ngokugcizelela amathanga nama-glutes. |
| Hlukanisa ngokugcizelela ama-quads | Isikwele esine-barbell ngemuva. 5 * 5 Cindezela ku-simulator 5 * 5 Ukwelulwa kwemilenze ku-simulator 3 * 12 Sihleli Inkonyane Phakamisa 3 * 8 Running on a treadmill nge ukuthambekela phezulu. | Umsebenzi omkhulu ukuqinisa imilenze ngangokunokwenzeka, ngenkathi kungakhuliswa imisipha ye-gluteal ngevolumu. |
| Hlukanisa ngokugcizelela okhalweni nasezinqeni | Ukubulawa okungu-5 * 20 Ama-squats ajulile anenduku efanelekile 5 * 20 I-curl yomlenze ku-simulator 5 * 20 Amalegi anesisindo esingu-5 * 20 Ukuthunjwa komlenze ohlangothini ku-block simulator 3 * 12 Ukuhola umlenze emuva kumqeqeshi webhulokhi 3 * 12 | Umgomo oyinhloko ukukhulisa ivolumu yemisipha ekhazimulayo ngaphandle kokuthinta ama-quadriceps, angenza imilenze iguqulwe. |
Kuzo zonke izakhiwo zabesifazane, kusetshenziswa izisindo eziphansi (ama-20-30% wesilinganiso sesikhathi esisodwa), ngenkathi amadoda kufanele asebenze ngemodi efinyelela kuma-80% wesikhathi esisodwa.
Ukuzivocavoca ngemishini engajwayelekile
Imilenze ibandakanyeka cishe kuyo yonke iminyakazo yansuku zonke nemidlalo. Ngakho-ke, ungabasebenzela kalula usebenzisa i-inventory ethile.
Qaphela: lolu akulona uhlu oluphelele lohlu oluthile olutholakala kuwo wonke umuntu.
- Ukugijima ngezinsimbi. Ithuthukisa umphumela we-cardio, ngaphezu kwalokho, umthwalo owengeziwe wenziwe emathangeni we-hip, obhekene nokugoba umlenze. Ngenxa yalokhu, imilenze mincane kakhulu, futhi umthwalo ususwa kuma-quads uya ezinqeni.
© Astarot - stock.adobe.com
- Ukusebenza ngebhande le-rubber (loop). Uhlu lubanzi impela. I-loop ingalingisa noma yikuphi ukuvivinya imisipha yomlenze isebenzisa i-iron.
© Mikhail Reshetnikov - stock.adobe.com
- Ukuhamba ngesiNorway. Uzodinga izingongolo zokushushuluza kulo msebenzi. Uzobukeka uhlekisa kakhulu emigwaqweni yedolobha, kepha ungawacisha ngokuphelele ama-quads, ugcizelele umthwalo osesiswini sethanga le-quadriceps.
Ukubabaza
Lapho uqeqesha umzimba wakho ophansi, khumbula lokho kuvivinya imilenze kanye nezinqe, ukuze ungatshelwa ngumqeqeshi. Ukulahleka kwemilenze kungenxa yenhlanganisela yezici eziningana:
- Ukushiswa kwamafutha emhlabeni jikelele.
- Toning of "imisipha flabby".
Kungenxa yalokhu ukuthi umthelela wokuzivocavoca wokunciphisa umzimba ubonakaliswa. Eqinisweni, imilenze ayilahli isisindo, kungenxa nje yokuthi imisipha isesimweni esingcono lapho idonswa, okusho ukuthi ayilengeli kangako endaweni yokunamathisela.
Uma inhloso yakho ukwenza izivivinyo zokwehlisa isisindo emilenzeni yakho, landela imigomo embalwa yokuqeqesha:
- Ukuqeqeshwa kwimodi yokudonsa. Ukuphindaphinda okuphezulu - izisindo eziphansi.
- Inqubekela phambili ngokukhulisa inani lokuphindaphinda. Noma yikuphi ukukhuphuka kwesisindo kusongela i-hypertrophy yemisipha, okuzoholela ekuzuzeni kwemisipha.
- Gxila kokuzivocavoca kwe-cardio, bashisa amanoni ngempumelelo enkulu, okukuvumela ukuthi uthole imilenze emincane ephelele ngokushesha.
Uma usuvele uyishayile imilenze yakho, kufanelekile ukunciphisa isisindo ngangokunokwenzeka futhi usebenze ngemodi ye-aerobic ekuzivocavoca okuyisisekelo. Okungukuthi, esikhundleni se-barbell engama-40 kg ukuphindaphinda okungama-20, sebenzisa i-barbell engama-20 kg nenombolo yokuphindaphinda ngaphezulu kwama-50. Lokhu kuzodala i-catabolism ezicutshini ezibomvu zemisipha futhi kudale izimo ze-myofibrillar hypertrophy yemicu emhlophe, emincane kakhulu kunaleyo ebomvu.
Umphumela
Abantu abaningi abakuthandi ukuqeqeshwa emlenzeni, ngoba lena yimisipha engenamqondo kakhulu edinga ukuhlolwa njalo ukuthola ifomula efanelekile yokukhula kwamandla nezinkomba zevolumu. Ngasikhathi sinye, ukuqeqeshwa umlenze kuyakhathaza.
Ekugcineni, sizonikeza iseluleko: uma usebenzisa ukuqeqeshwa okuhlukanisiwe, beka eceleni usuku oluhlukile lwemilenze yakho, futhi uma ungenawo umthwalo owanele, sebenzela amaqembu amancane emisipha, isibonelo, imisipha yomlenze ongezansi.
