Ukuzivocavoca ngezinqe kuyingxenye ebalulekile yohlelo lokuzivocavoca kunoma yimuphi umgijimi. Leli qembu lemisipha kufanele linakwe hhayi kuphela abesifazane abahlala bekhathalela ubuhle bemigqa yomzimba, kodwa futhi nabesilisa.
Kule ndatshana, sizobheka izinto eziningi ezibalulekile kubasubathi ezithinta ukuqeqeshwa kwaleli qembu lemisipha, futhi sizokutshela ukuthi ushaya kanjani izinqe zakho ekhaya nasejimini. Ikakhulukazi kubafundi bethu, siqoqe entweni eyodwa izivivinyo ezihamba phambili zezinqe ezizokwenza umzimba wakho unganqandeki.
I-anatomy yemisipha ye-gluteus
Imisipha eminingana ibhekele ukubukeka okujwayelekile kwezinqe. Wonke umakhi womzimba ubophezelekile ukwazi mayelana nezici zesakhiwo sawo ukuze kuthi esimweni ngasinye kukhethwe izivivinyo ezifanele kakhulu nezinempumelelo. Iqembu elikhazimulayo liqukethe izigaba ezintathu eziyinhloko - amabhangqa amakhulu, aphakathi nendawo amancane emisipha.
© bilderzwerg - stock.adobe.com
Imisipha ye-Gluteus maximus
Le yinqwaba yezinqe. Inesimo sedayimane futhi itholakala ngaphezu kwezinye izingxenye ze-gluteal. Umsebenzi wawo omkhulu ukunwetshwa kwe-hip nokujikeleza kwangaphandle. Lapho uhamba, imisipha isesimweni esimile. Izici zokwakheka kwalesi sifunda zivimbela ukuthambeka okungokwemvelo kwesifunda se-pelvic, futhi kube nomthelela ekumungeni okushaqisayo ngemuva kokugxuma.
Le ndawo yemisipha iyadingeka kubasubathi abaningi. I-gluteus maximus muscle eyenziwe kahle inegalelo ekwandeni kwe-cadence, kanye nokwenza umsebenzi onamandla ngesikhathi sokunwetshwa kwe-hip. Abasubathi be-Track and field, abashayi besibhakela, abadlali be-skaters, abashwibi beqhwa nabanye abagijimi - kubalulekile ukuthi bonke bapomfaze kahle imisipha ye-gluteus maximus.
Imisipha ye-Gluteus medius
Leli qembu lisehlangothini lwezinqe, elitholakala ngaphansi kwe-gluteus maximus. Inhloso enkulu ukuthunjwa kwe-hip nokuthunjwa kwe-pelvic ngesimo se-hip esinqunyiwe. Indawo ibambe iqhaza ngenqubo yokuhamba. Le ndawo iyancishiswa lapho uhamba ngomlenze osekelayo, osiza ukulungisa isifunda se-pelvic endaweni. Indawo emaphakathi e-gluteal iyakwazi ukwenza lula ukuhlukaniswa kwemilenze ukusuka emhlabathini lapho ihamba.
Lo msipha ubaluleke kakhulu emidlalweni eminingi. Abagijimi abanqamule izwe, abavocavoci bomzimba, abashibilika eqhweni, nabanye abadlali kufanele basebenze ukwandisa le ndawo yemisipha.
Imisipha ye-Gluteus maximus
Leli qembu lemisipha alibonakali neze. Uyena ojule kakhulu kulaba abathathu. Umsebenzi omkhulu ukuthunjwa kwe-hip kanye ne-trunk straightening. Lesi sifunda semisipha sibandakanyeka kukho konke ukunyakaza okusebenzayo.
Imisipha ekhazimulayo ineqhaza ekulungisweni kwesinqe, futhi ibandakanyeka ngokukhethekile ngesikhathi sokunyakaza kwe-cardio. Ukuze uqonde ukuthi ungampompa kanjani izinqe futhi uwenze abe mahle ngokwengeziwe, kufanele usebenze imisipha emikhulu, emaphakathi nencane ngekhwalithi ephezulu. Sebenza kanzima. Ngokumpompa izinqe, ungakhuphula amandla kuzikwele bese ugijima ugxume ngokushesha okukhulu.
Izici zokuqeqeshwa kwabesilisa nabesifazane
Izinhlelo zokuzivocavoca ezihlose ukuqinisa izinqe ziyefana ngezindlela eziningi. Kepha kusekhona izici ezithile ezithinta ukukhetha kokuvivinya umzimba.
Ukuzivocavoca kwabesilisa
Umehluko omkhulu phakathi kokuqeqeshwa kwabesilisa ukuthi ukugcizelela akugcini ngokunikeza imisipha ekhazimulayo umumo omuhle wethoni, kepha iqondiswe kakhulu ekuthuthukiseni izimfanelo zamandla, ukwandisa ivolumu yemilenze nezinqulu.
Iseluleko sokuthi ungampompa kanjani izinqe zendoda silula - udinga ukusebenza kakhulu nge-barbell. Ukuzivocavoca okuyisisekelo kwezinqe ezisetshenziswe ekuphakamiseni izinsimbi kulungile kule njongo. Ngakho-ke, uzopompa amaqembu amaningana emisipha ngasikhathi sinye. Ungasebenza futhi ngama-dumbbells nama-kettlebells, futhi-ke, yenza ama-squats ajulile ahlukahlukene.
Lapho wenza izivivinyo ngemishini esindayo yezemidlalo, kubaluleke kakhulu ukugcina inqubo elungile, ngoba ukunyakaza okuningi kuyabethusa impela.
Ukuqeqeshwa kwabesifazane
Amantombazane nabesifazane abakunaki ukubaluleka okukhulu ekuthuthukiseni izimfanelo zamandla njengabesilisa. Bakhathazeke kakhulu ngesimo esihle futhi esinamathambo emisipha ye-gluteus. Mayelana nalokhu, izintokazi ezithandekayo, njengomthetho, zivame ukuba nentshisekelo embuzweni wokuthi ungampompa kanjani ngokushesha izinqa. Ikakhulukazi uma inkathi yasolwandle ingekude, futhi sincane isikhathi esisele sokuziqeqesha.
Ngezitho ezinamathoni, abesifazane bangelulekwa ukuthi benze izivivinyo ezihlanganisiwe eziyisisekelo ekhaya noma ejimini. Ungakhohlwa ngokuzihlukanisa, njengoba ugcizelela umthwalo emisipheni ekhazimulayo. Ngakho-ke, kufanele uhlanganise izinhlobo ezahlukene zemithwalo.
Uma ufuna ngempela ukupompa ama-glutes akho, hhayi ukumane uwathayiphe kancane, uzodinga ukwenza izivivinyo ezisindayo zamandla ngesisindo esikhulu sakho, hhayi nje ukuguqula imilenze yakho ekhaya kumata. Uma ubona ividiyo efana nokuthi "ungazenza kanjani izinqe ngemizuzu engu-5 usekhaya", qiniseka ukuthi ngeke kube nomphumela ovela kulokho “kuzivocavoca” okunjalo. Ungakhohliswa ngamabinzana wokumaketha, ukwakha imisipha akuwona umsebenzi olula.
© liderina - stock.adobe.com
Ungashesha kangakanani ukupompa izinqa zakho?
Umbuzo wokuthi kuthatha malini ukumpompa izinqe uvame ukubuzwa ngabaqalayo. Ngeshwa, abaningi abasubathi abasubathi bayeke ezemidlalo ngemuva kokuzivocavoca okumbalwa nje. Futhi konke ngoba, bengawutholanga umphumela osheshayo owuthandayo, bayaphoxeka ngokuqhubeka kancane.
Khumbula, akunakwenzeka ukwakha imisipha emihle ekhazimulayo ngosuku, kodwa-ke, kanye nokupompa izinqa zakho ngesonto. Noma uziqeqesha nsuku zonke (okungukuthi, ngendlela, akulungile). Le inqubo eyinkimbinkimbi kakhulu edinga indlela efanelekile. Ekusebenzeni kokuqala, umzimba wakho uzojwayela umthwalo onzima kuphela. Ukuzivocavoca okuyisisekelo okufana ne-barbell noma i-dumbbell squat kuzodingeka kuqala kwenziwe ngaphandle kwesisindo ukuze kufundwe le ndlela, okungcono ngaphansi kokuqondiswa uchwepheshe. Futhi esikhathini esizayo kuphela, ngokuya ngenqubekela phambili ekusetshenzisweni kwezisindo kanye nokudla okunempilo, izinqe zakho zizoqala ukwakheka.
Imisipha idinga ukuphumula nokulungisa. Awukwazi ukuguqula iqembu elilodwa kuphela esifundweni ngasinye, lokhu kungaholela kuphela ekuqedeni nasekuntulekeni kwenqubekela phambili. Inombolo ephelele yokusebenza kwe-glute ngesonto ngu-1-2.
Uzokwazi ukubona izinguquko zokuqala ezizobonakala ngokubonakalayo kuphela ngemuva kwamasonto amathathu kuya kwamane. Akunangqondo ukupompa kahle izinqe ngenyanga, kepha phakathi nalesi sikhathi zingenziwa zilunge ngokwengeziwe. Into esemqoka ukusebenza ngenhloso nangokuhlelekile ukuthuthukisa le ndawo yemisipha.
Kungakuthatha okungenani unyaka ukuthola imiphumela ephelele. Noma, lokhu ikakhulukazi kungokodwa futhi kuncike ekuthambekeni kwakho kofuzo, ukulungela ngaphambi kokuqala amakilasi, kanye nasekuqineni kokuqeqeshwa nokunamathela embusweni.
© Artem - stock.adobe.com
Ukuqedwa kwezinkinga ngohlobo lwezinqe
Umuntu ngamunye ungumuntu ohlukile. Ukwakheka kwezinqa kuzohluka komsubathi nomsubathi. Kunezinhlobo ezine eziyinhloko zalesi sihlunu:
- Izinqe ezimise okwe-A (ingxenye ephezulu incane kakhulu kunaleyo engezansi, "inhliziyo").
- Umumo oyindilinga (i-convex).
- I-V-shaped (taper ngasezansi).
- Izinqe ziyisikwele (ziyisicaba).
Akufanele uphumule uma imvelo ikuklomelise ngamafomu amahle. Ngisho nezinqe eziqinile zingaphathwa kabi futhi zilahlekelwe ukubukeka kwazo kwangaphambilini ngokuhamba kwesikhathi. Ngokuzivocavoca njalo kuleli qembu lezicubu, ungabhekana nezinkinga ezivame kakhulu kule ngxenye yomzimba:
- qinisa imbongolo e-saggy;
- nika ivolumu ezinqeni ezicabalele;
- susa "ama-breeches" emathangeni (kuncike ekudleni okulungile, okuzokhipha ungqimba lwamafutha).
Akunakwenzeka ukuguqula ukwakheka kwemisipha uqobo, kodwa kungenzeka ukulungisa isimo nokuthuthukisa isimo esijwayelekile sendawo ye-gluteal. Ezinyangeni ezimbalwa ngemuva kokuqala amakilasi, uzobe ususile izinkinga ezithile ezijwayelekile. Kumele kucatshangelwe ukuthi lapho umbuso unganakwa ngokwengeziwe ekuzivocavoca umzimba kokuqala, isikhathi esiningi sizodinga ukusetshenziselwa ukupompa iqembu lezicubu ezihlosiwe. Ukuzivocavoca umzimba kanye nokudla kuzosiza ukususa amafutha amaningi emzimbeni, kuthuthukise ukwakheka kwabefundisi abaxakile, futhi kwandise ivolumu yemisipha yayo.
Ukuzivocavoca Ekhaya
Kunemikhakha ethile yabantu abangenalo ithuba lokuvakashela izindawo zokuzivocavoca, kodwa abafuna ukuzigcina bephilile, ngakho-ke banentshisekelo yokuthi bapompa kanjani izinqe zabo ekhaya. Kwabagijimi abanjalo, sikhethe ukuzivocavoca okuningana okusebenzayo, sibonga ongafinyelela kuso umphumela othile, kanye nokulungiselela iqembu lemisipha elihlosiwe umthwalo osindayo. Yenza izivivinyo ezingezansi njalo ukwakha nokwakha ama-glutes akho. Ungakhohlwa ukuthi ukukhula kwemisipha kudinga inqubekela phambili engapheli nokwanda komthwalo (okokuqala, isisindo sokusebenza).
Izikwele
Lokhu ukuvivinya umzimba okuyisisekelo okuzokusiza ukuthi usebenze amaqembu emisipha amaningi ngasikhathi sinye (ama-quads, ama-glutes). Ukuze wazi ukuthi ungampompa kanjani kahle ama-glute akho ngama-squats, udinga ukwazi ukuthi ungakwenza kanjani konke ukunyakaza ngesinyathelo ngesinyathelo. Sebenzisa ibhola elikhethekile:
- Sabalalisa izinyawo zakho ububanzi behlombe, khama ibhola nazo.
- Lungisa umhlane wakho. Unganciki phambili noma uzungeze umgogodla wakho kulo lonke isethi.
- Kancane kancane qala ukwehla. Isikhundla sokuphela - amathanga angezansi ngokufana naphansi. Amadolo akufanele aphume ngale kwezinzwani. Izingalo zinganwetshwa ziye phambili noma ziwele phambi kwakho.
- Buyela endaweni yokuqala. Yenza konke ukunyakaza ngejubane.
- Yenza ukuphindaphinda okuningi kwama-squats.
© Bojan - stock.adobe.com
Ngosizo lwebhola lokuzivocavoca, isikhundla somzimba womsubathi ngesikhathi sokunyakaza sizoba semvelo ngokwengeziwe, futhi izinsimbi ngeke zivumele amadolo agobe. Lezi squats kufanele zenziwe ngabasubathi be-novice.
Inketho eyinkimbinkimbi kakhulu isebenzisa i-raber shock absorber:
© deagreez - stock.adobe.com
Esikhathini esizayo, ngokuya ngokutholakala kwama-dumbbells, kungcono ukudlulela kuma-squats nawo. Kunezinketho ezimbili eziyinhloko lapha. Esokuqala yisigaxa senkomishi esine-dumbbell eyodwa ebanjwe ezingeni lesifuba:
Inketho yesibili ngama-squats anezimbumbulu ezimbili:
Lapho wenza noma yiluphi uhlobo lwalolu hlelo lokuzivocavoca ngemisipha ekhazimulayo, into esemqoka ukugcwala ujule ngangokunokwenzeka.
Ama-lumges
Lokhu okunye ukuvivinya umzimba okuwusizo kakhulu. Imisipha yemilenze, kanye nemisipha ekhazimulayo, ibamba iqhaza emthwalweni. Ungasebenzisa izisindo ezikhethekile (ama-dumbbells, izinsimbi). Ekhaya, ungathatha ibhodlela eligcwele lamanzi noma lesihlabathi.
- Lungisa umhlane wakho, beka izinyawo zakho ububanzi behlombe.
- Gcina umzimba uqonde. Ukuhambisa isifuba phambili kuzosiza ukumpompa ama-quads, hhayi ama-glutes.
- Thatha igxathu elibanzi eliya phambili ngonyawo lwakho lwesokudla, ushiye olunye unyawo endaweni.
- Lapho ushayela, amandla adonsela phansi kufanele adluliselwe phambili.
- Lungisa ukuma komzimba wakho imizuzwana embalwa.
- Buyela endaweni yokuqala.
- Lunge komunye umlenze.
© nikolas_jkd - stock.adobe.com
Uyacelwa ukuthi uqaphele ukuthi amadolo akufanele eqe ngaphezu kwezinga lamasokisi:
© inegvin - stock.adobe.com
Ukusebenza ngaphandle kwezisindo ekuqaleni, ungathola inqubo elungile yokwenza ukunyakaza. Isinyathelo kufanele sibe banzi ngokwanele, umlenze ongemuva kufanele ugobe kancane kuphela, ngakho-ke ukugcizelelwa komthwalo kuzoya ngqo emisipheni ekhazimulayo. Umsubathi udinga ukugcina isimo somzimba sizinzile. Sebenzela ukuhlanganiswa kwemoto yakho ngokungeziwe.
Ukuphakamisa imilenze ekusekelweni ilele
Lesi esinye isinyathelo esihle esenziwa amadoda namantombazane amaningi ekhaya. Umsebenzi kuhilela hhayi kuphela imisipha ezinqeni, kodwa futhi nabezindaba. Yenza ukuvivinya umzimba kancane, kufanele uzwe ukungezwani kweqembu lemisipha elihlosiwe:
- Thatha isikhundla sokuqamba amanga.
- Izandla kufanele ziqondiswe ngaso sonke isikhathi, gcina umzimba wakho uqondile, njengokungathi useplankini. Ubuso kufanele bube phansi.
- Ngenye indlela phakamisa imilenze yakho yangakwesokudla nangakwesobunxele phezulu. Phezulu phezulu, hlala imizuzwana emi-2-3.
- Yenza cishe okuphindwe ka-10-15 kokuphakanyiswa komlenze ngamunye.
Inani lokuphindaphinda lincike kulwazi lwakho lokuqeqeshwa. Ukuzivocavoca umzimba ngejubane elikhululekile. Zama ukugcina ibhalansi yakho. Ungasebenzisa futhi amabhande enjoloba ukwenza ukuzivocavoca kube nzima kakhulu.
© Mihai Blanaru - stock.adobe.com
Ehola imilenze emuva
Lokhu kungukuzivocavoca okuhle kakhulu lapho umsubathi angakwazi ukusebenza kahle ngakho yonke imisipha yezinqe. Esigabeni sokuqala, ungasebenza ngaphandle kwezisindo.
- Guqa ngamadolo, uthathe konke okusele ezingalweni zakho.
- Gcina umhlane wakho uqonde. Nweba umlenze wakho wesokudla kancane. Ngasikhathi sinye, lungisa umlenze wesobunxele, kufanele uhlale usesimweni esimile.
- Thatha unyawo lwakho lokunene emuva naphezulu.
- Yehlisa phansi.
- Yenza okuphindaphindiwe kokuzivocavoca. Bese inani elifanayo ngonyawo lwesobunxele.
Le nhlangano ingenziwa nasejimini. Sebenza ngokuhamba kancane.
© starush - stock.adobe.com
Ibhuloho
Futhi manje esinye iseluleko esihle sokuthi ungampompa kanjani izinqe wentombazane ekhaya - yenza ibhuloho. Kepha hhayi ejwayelekile, kepha ekhazimulayo:
- Lala ngomhlane uguqe ngamadolo.
- Beka izandla phansi phansi emzimbeni.
- Qala ukunyakaza ngemizamo yokuhlangana kwe-hip. Qinisa ama-glutes akho. Phakamisa i-pelvis yakho phezulu ngangokunokwenzeka.
- Yenza ukuphindaphinda okumbalwa kwebhuloho.
© Makatserchyk - stock.adobe.com
Ukuze usebenze iqembu lemisipha elihlosiwe, ukuvivinya umzimba kungenziwa kube nzima ngokwengeziwe ngokwenza ibhuloho ngezingalo eziphakanyisiwe. Lokhu kuvivinya umzimba futhi kufanelekile ekuvuseleleni ukulimala endaweni yomgogodla, kufanele uzwe ukungezwani emisipheni yendawo ekhazimulayo.
Ukulala ngomlenze wakho ohlangothini kuyaphakama
Lokhu kuvivinya kuvumela umgijimi ukuthi asebenze ngenhloso i-gluteus medius kanye ne-gluteus minimus. Ukunyakaza okuvikela lokhu kungenziwa kusetshenziswa izisindo ezikhethekile okufanele zinanyathiselwe emaqakaleni.
Amasu wokuzivocavoca:
- Namathisela izinsimbi zamaqakala. Lala ngohlangothi lwakho. Qondanisa imilenze yakho, kanye nengalo engezansi. Esinye isandla singabekwa ngemuva kwekhanda.
- Phakamisa yomibili imilenze phezulu ngasikhathi sinye. Zama ukubaphakamisa usebenzisa imisipha ye-gluteus. Musa ukudiliza izindlu. Phezulu phezulu, hlala imizuzwana engu-1-2.
- Buyela endaweni yokuqala.
- Yenza ukuphindaphinda okuningana kwalokhu kuvivinya (12-15). Sebenza ngokuhamba kancane.
Ukuzivocavoca ejimini
Ungaqeqesha ekhaya kuphela esigabeni sokuqala sokukhula kwemisipha. Uma ufuna ukuthola umphumela obucayi, udinga ukuya kwikilabhu lezemidlalo.
Ngakho-ke ungayakha kanjani i-glutes yakho ejimini? Kulula kakhulu - udinga ukuzivocavoca usebenzisa imishini yezemidlalo ekhethekile. Lokhu kuzokusiza ukuthi ufeze imiphumela oyifunayo ngokushesha okukhulu.
Kunamathani wokuzivocavoca awusizo angakusiza ukuthi ufinyelele umgomo wakho ngokushesha. Lokhu kungaba ukunyakaza okuyisisekelo nokuzihlukanisayo.
Ukuzivocavoca Isisindo Samahhala
Zonke izindawo zokuzivocavoca zanamuhla zine-dumbbell rack nemigoqo eminingi ye-pancake. Izisindo zamahhala izivivinyo eziphumelela kakhulu.
I-Dumbbell phambili yamaphaphu
Lokhu kuhamba okuyisisekelo kuvame ukwenziwa kunoma yisiphi isihlalo sokunyakazisa ngabesilisa nabesifazane. Ukuze wenze amaphaphu ngama-dumbbells, kufanele ukhethe okokusebenza kwezemidlalo kwesisindo esifanele. Abaqalayo basebenza ngohlelo lokuqhubekela phambili komugqa wemithwalo - ngendlela ngayinye entsha, kuyadingeka ukukhulisa umthwalo, kusuka kokuncane. Le ndlela izosiza umgijimi anqume isisindo sakhe sokusebenza.
Indlela yokwenza lo msebenzi imi kanje:
- Qondanisa umhlane wakho, thatha ama-dumbbells.
- Gcina izinga lomzimba kuyo yonke indlela.
- Lunge ubanzi ngonyawo lwakho lwesokudla uye phambili.
- Lungisa ukuma komzimba wakho imizuzwana embalwa.
- Buyela endaweni yokuqala.
- Lunge komunye umlenze.
Sebenza kuphela ngesisindo esinethezekile.Lokhu kufanele kwenziwe ngaphambi kokuqala kokuzivocavoca umzimba. Ukunyakaza kuhilela imisipha emikhulu naphakathi yobukhazikhazi.
© puhhha - stock.adobe.com
Izikwele
I-squat yinhlangano eyisisekelo ethandwa kakhulu. Ngenxa yakhe, umgijimi angasebenza hhayi kuphela imisipha ye-gluteus maximus, kodwa futhi ne-quadriceps. Ukuze ugxile eqenjini lezicubu lezintshisekelo kithi, udinga ukwehla ujule ngangokunokwenzeka.
Hambisa kancane ngokwanele. Oqalayo kufanele afunde le nqubo ngaphansi kokuholwa ngumqeqeshi onamava, njengoba ukuqabula nge-barbell emahlombe kungaba yinkinga.
Le ndlela imi kanje:
- Yima uqinile ezinyaweni zakho, uzibeke zibanzi kancanyana kunamahlombe akho, amasokisi abheke kancane ezinhlangothini.
- Beka imishini yezemidlalo emisipheni ye-trapezius. Bamba ibha ngezandla zombili.
- Lungisa umhlane wakho. Gwema ukuzungeza emhlane ongezansi nasemgogodleni we-thoracic.
- Donsa - sehla, izinkalo - ngezansi ngokufana naphansi.
- Exhale - sibuyela endaweni yokuqala. Umzimba awuncikile phambili. Uma uzisiza ngomhlane wakho, udinga ukunciphisa isisindo sakho sokusebenza. Ngaphandle kokugoqa imilenze yakho kuze kube sekugcineni, dlulela kummeli olandelayo.
- Yenza ukuphindaphinda okungu-10-15 kwalokhu kuhamba.
Gcina izithende zakho phansi. Qinisa ama-glutes akho ngenkathi ugoqa.
© Vitaly Sova - stock.adobe.com
Ama-Plie squats anama-dumbbells
Olunye uhlobo lwesikwele oluhlose ukupompa imisipha ye-adductor kanye ne-gluteal. I-Plie ingenziwa nge-dumbbell noma i-kettlebell. Abaqalayo bayelulekwa ukuthi baqale isifundo ngaphandle kwezisindo ezikhethekile.
Amasu wokuzivocavoca:
- Yandisa imilenze yakho kabanzi. Phendulela izinyawo zakho ngaphandle.
- Thatha i-dumbbell noma i-kettlebell ezandleni zakho bese uyigcina yehlisiwe phakathi nendawo phakathi kwemilenze yakho.
- Qala ukwehla kancane. Umzimba awuncikile phambili.
- I-engeli yedolo kufanele okungenani ibe ngama-90 degrees.
- Sukuma uye endaweni yokuqala. Endaweni ephezulu, awudingi ukuvula imilenze yakho, qala ngokushesha ukuphindaphinda okusha.
- Yenza ukuphindaphinda okuningi kokuhamba (10-15).
Ukuzivocavoca okokuqala ngemishini yezemidlalo engasindi, uze ufunde ukuthi ungakwenza kanjani konke ukunyakaza ngenqubo ekahle.
Isisindo sebhuloho le-gluteal
Lesi yi-analogue ephelele yebhuloho ekhaya. Lapha kuphela lapho singakwazi ukulayisha izinqe ngaphezulu sisebenzisa izisindo ezengeziwe, ngenxa yalokho, ukusebenza kokuzivocavoca kuzokhula. Ngokuvamile kusetshenziswa i-barbell, efakwa okhalweni. Ibha ifakwa iphedi ekhethekile, ethambisa ingcindezi ye-projectile emzimbeni.
© Ukukhiqizwa kwe-ANR - stock.adobe.com
Ukuzivocavoca kuma-simulators
Abasubathi bavame ukuzivocavoca ngezifanisi ezahlukahlukene. Kepha awudingi ukwenza zonke izivivinyo kubo. Hlanganisa ukunyakaza nezisindo nemishini yamahhala.
Umlenze Womlenze Wobubanzi
Lokhu kungukuzivocavoca okuhle okuyisisekelo okuzosebenza ama-quadriceps akho, imisipha kanye nama-glutes akho. Cishe bonke abasubathi benza ukucindezela komlenze. Ngesikhathi sokunyakaza, umakhi womzimba akalayishi emuva nange-abs yakhe. Lo mshini wokuzivocavoca unconywa kulabo abasubathi abanezinkinga ngomhlane ongezansi.
Le ndlela imi kanje:
- Lala phansi esihlalweni emshinini. Beka izinyawo zakho emsamo.
- Ukuze isebenze kahle i-glutes, izinyawo zidinga ukubekwa kude ngokwanele futhi zisondele emaphethelweni aphezulu epulatifomu ngangokunokwenzeka.
- Qondanisa imilenze yakho bese ususa isivalo ngezandla zakho.
- Gobisa amadolo akho lapho uhogela. Ungaphakamisi umhlane wakho bese usuka esihlalweni.
- Njengoba ukhipha, qondanisa imilenze yakho, kodwa hhayi ngokuphelele, ngokushesha uqale ukuphindaphinda okusha.
Yenza konke ukunyakaza ngomzamo wemisipha, ungasebenzisi amandla we-inertia. Ukuphakama komshini wokucindezela ibhentshi kufanele kugcwale. Naka ukuma kwamadolo akho, akufanele ahlanganiswe lapho kuphakanyiswa.
© Africa Studio - stock.adobe.com
Ukuphakamisa imilenze yakho ngenkathi ulele ngesisu ebhentshini noma kwi-simulator
Lokhu kuvivinya umzimba kubizwa nangokuthi i-reverse hyperextension. Lokhu ukunyakaza okuhle kakhulu okuvumela umgijimi ukuthi asebenze i-gluteus medius ne-smallis ngendlela esezingeni eliphakeme. Ukuze ukuvivinya umzimba kuphumelele ngokwengeziwe, namathisela izinsimbi ezikhethekile emilenzeni yakho.
Inqubo yokwenza:
- Lala ebhentshini nesisu sakho.
- Gcina izinyawo zakho zimisiwe futhi zifana phansi.
- Hlala kule ndawo imizuzwana embalwa, bese wehlisa imilenze yakho phansi.
- Bese uphakamisela imilenze yakho phezulu ngangokunokwenzeka ngemizamo yemisipha ekhazimulayo.
- Behlise futhi wenze okuphindaphindwayo okumbalwa kwalokhu kuvivinya umzimba.
Kungcono ukusebenza ngokunensa. Umzimba kufanele ube sesimeni esimile. Ukuphakanyiswa kwemilenze yokulala akunconyelwe abagijimi abanezinkinga ezisezingeni eliphansi.
Futhi, lo msebenzi ungenziwa ebhentshini le-hyperextension, lapha ubukhulu buzoba bukhulu:
© DGM Isithombe - stock.adobe.com
Ukubamba umlenze ebhlokini
Lo msebenzi wokuzihlukanisa kufanele wenziwe nge-block trainer noma nge-crossover. Lapha ungasebenza ngenhloso i-gluteus medius kanye nemisipha ye-minimus. Yenza lokhu kunyakaza kokudonsa kukho konke ukujima:
- Beka ikhafula emlenzeni wakho, bese ulinamathisela ebhlokini elingezansi.
- Bamba umshini ume uqinile ngezandla zakho (ukusimamisa ukuma komzimba).
- Qala ukuhambisa umlenze wakho emuva. Kuleli phuzu elibi kakhulu, khiya imizuzwana embalwa.
- Buyela endaweni yokuqala ngokunyakaza okulawulwayo.
- Yenza okuphindaphindiwe kokuzivocavoca (12-15).
© Africa Studio - stock.adobe.com
Ngesikhathi sokunyakaza, umgijimi kufanele aqinise imisipha yezinqa. Umlenze nesinqe akufanele kuphendukele eceleni. Unyawo aludingi ukuhanjiswa kude kakhulu nebhulokhi. Gcina umhlane wakho usesimeni esimile.
Ukuzivocavoca kungenziwa ekhaya kusetshenziswa ibhande lenjoloba yokufaneleka:
© deagreez - stock.adobe.com
Imilenze yokuzalanisa kule simulator
Le yinhlangano enkulu yokuxhasa futhi esebenza ukusebenzela i-gluteus medius ne-gluteus minimus. Ukuzivocavoca kuhlangene. Ukuze wenze ukunyakaza kahle, uzodinga umshini okhethekile wokunweba umlenze.
Le ndlela imi kanje:
- Hlala esihlalweni somshini. Ukugcizelela i-gluteus maximus, ncika phambili. Esimweni esijwayelekile, izingxenye eziphakathi nezincane ziyasebenza.
- Gcina amathanga akho eduze kwemicamelo.
- Njengoba ukhipha, sandisa izinkalo zakho ngangokunokwenzeka ezinhlangothini. Ngesikhathi esibi kakhulu, lungisa lesi sikhundla imizuzwana embalwa.
- Ngenkathi uhogela, buyela kancane endaweni yokuqala.
- Yenza ukuphindaphinda okuningana kokunwetshwa kwemilenze (12-15).
© alfa27 - stock.adobe.com
Umzimba womsubathi kufanele ube sesimeni esimile.
Ukunyakaza okuningi kusiza ukwenza izigaba eziningana zeqembu lemisipha okukhulunywa ngalo ngasikhathi sinye, kepha kunezici eziningana. Ama-squats namaphaphu angcono kakhulu ekwakheni imisipha ye-gluteus maximus. Imishayo emaphakathi nencane isetshenziswa ngesikhathi sokunyakaza okuhlukahlukene kwemilenze.
Uma kwenzeka usaqala, funa usizo kumqeqeshi onolwazi. Uzokusiza ukuthi ulungise inqubo yakho kukho konke ukuzivocavoca okunzima. Ngale ndlela ungagwema ukulimala okuningi okuvamile. Uma ungenalo ithuba lokusebenza ngaphansi kweso lomeluleki, qala ubuke amavidiyo wokuqeqesha ngenhlangano ngayinye ehleliwe.
Izinhlelo zokuqeqesha
Kunenombolo enkulu yezinhlelo zokuqeqesha ukukhomba iqembu lemisipha elihlosiwe. Ukuthi ukuzivocavoca ukwenzani ukupompa izinqa kukuwe. Kepha khumbula ukuthi esifundweni esisodwa kufanele usebenze zonke izingxenye zemisipha ezinqeni.
Ejimini
Lolu hlelo lwenzelwe ukuba khona kwe-barbell, i-dumbbells kanye ne-simulators, ngakho-ke ngeke kube lula ukuluqedela ekhaya. Usuku lokuzivocavoca umlenze ngokugcizelela kuma-glutes. Isakhiwo silungele amadoda nabesifazane. Ukuzivocavoca okunjalo ngesonto kuzokwanela (kwezinye izinsuku, sebenza emzimbeni ophezulu):
| Igama lokuzivocavoca | Inani lezindlela kanye ne-reps |
| Ama-squats ajulile ane-barbell emahlombe | 4x10-12 |
| Amaphaphu ahamba phambili anezimbumbulu | 3x10 |
| Umlenze Womlenze Wobubanzi | 3x12-15 |
| Ibhuloho elikhazimulayo elinomthwalo owengeziwe | 3x12-15 |
| Ukubamba umlenze ebhlokini | 3x15 |
| Ukuma kwethole kuphakama | 4x12-15 |
Kufanele wenze konke ukuzivocavoca kahle, ngaphandle kwalokho ngeke ube nomphumela oyifunayo.
Ekhaya
Sizobuye sicabangele inketho yokuzivocavoca ekhaya lapho kungekho ngisho nezinsimbi zomlomo. Kepha ukuze izivivinyo zingabi yize, udinga okungenani i-absorber yokushaqeka yenjoloba ukuze imisipha ithole okungenani umthwalo owanele we-hypertrophy. Lokhu kuzivocavoca ezinqeni kungenziwa izikhathi ezimbili ngesonto:
| Igama lokuzivocavoca | Inani lezindlela kanye ne-reps |
| Izikwele ezinwebeka | 4x12-15 |
| Amaphaphu abanzi aya phambili | 4x12-15 |
| Ibhuloho elikhazimulayo | 3x15 |
| Ukuphakamisa imilenze ekusekelweni ilele | 3x15 |
| Ehola imilenze emuva | 3x15 |
Imithetho yokudla okunomsoco
Ukudla okunomsoco kuyinto ebaluleke kakhulu kuzo zonke izinhlelo zokuzivocavoca. Ngemuva kokuzivocavoca okunzima ejimini, umgijimi kufanele adle kahle. Ezingeni lokuqala lokuqeqeshwa, kufanele uchaze umgomo wokuqeqesha.
Ukomisa
Uma kwenzeka unezinkinga nge-cellulite ezinqeni, kanye nangamafutha amaningi ngokweqile ezinhlangothini (okubizwa nge- "breeches"), ngaphezu kokuzivocavoca umzimba, kufanele wehle emzimbeni. Ukuze wenze lokhu, kufanele usebenzise ama-calories ambalwa ngosuku kunokusha. Ukushoda akukho ngaphezu kwe-15-20%, kubaluleke kakhulu ukuthi ungabulawa yindlala, ngoba ngemuva kokuqeqeshwa okunamandla udinga ukunikeza umzimba amandla adingekayo.
Ukuze uthole umphumela osebenzayo, nikeza umzimba inani elanele lamaprotheni (2 g ngekhilogremu ngayinye yesisindo somzimba) nama-carbohydrate ayinkimbinkimbi (okungenani u-1-1.5 g). Ungawabandakanyi ngokuphelele amafutha, ayadingeka nakanjani, ikakhulukazi angafakwanga isaturated. U-0.8-1 g ngekhilogremu yesisindo uzokwanela.
Ukuqoqwa kweMisa
Abanikazi nabanikazi bezinqe eziyisicaba, kunalokho, kufanele banakekele ukuzuza kwesisindo. Udinga ukushisa ama-calories ambalwa kunalawo owadlayo. Insalela kufanele futhi ibe phakathi kuka-15-20% wokudla kwekhalori nsuku zonke. Yidla kakhulu futhi kaningi. Isabelo sebhubesi sokudla kwansuku zonke kufanele sibe nama-carbohydrate anzima (i-durum pasta, ilayisi, i-buckwheat, ibhali). Amaphrotheni ayadingeka, cishe u-2 g ngekhilogremu ngalinye lomzimba.
Ngesikhathi sokuzuza okukhulu, abagijimi bavame ukusebenzisa imikhiqizo eyahlukahlukene yokudla kwezemidlalo. Amaprotheni kanye ne-gainer kuzokusiza ukuthi uthole inani elifanele lama-calories uma unenkinga yokudla kanzima noma ukungabi nesikhathi esanele.
Kukhona nemithetho evunyelwe ngokujwayelekile yokudla okunomsoco:
- Phuza amanzi amaningi, okungenani ama-33 ml ngekhilo yesisindo somzimba ngamunye.
- Ungadli amahora angu-1.5-2 ngaphambi kwekilasi. Ngaphandle kwalokho, ungahle ube nesiyezi kanye nesicanucanu. Ukudla kwakho kwangaphambi kokuzivocavoca kufanele kwenziwe ngama-carbohydrate anzima kanye namaprotheni.
- Yidla ukudla okumnandi ngemuva nje kwekilasi. Akunasimo lapho kufanele ulambe khona.
- Kusihlwa, kungcono kakhulu ukudla i-cottage shizi enamafutha amancane, unikeze umzimba amaprotheni "ahamba kancane".
- Ngemuva kuka-18: 00 usungadla futhi kufanele, noma ekudleni.
Yidla ukudla okusezingeni elifanele kuphela. Ukudla kwakho kujwayelekile. Ngale ndlela ungafinyelela imiphumela ngokushesha okukhulu.
Izincomo zabasubathi abadumile
Ukubuyekezwa kokuthi ungampompa kanjani izinqe kusiza ukunquma ukuthi yikuphi ukuzivocavoca okuphumelela kakhulu. Ngokuyinhloko, ukubuyekezwa kwabasubathi abadumile. Isibonelo abantu abanjengo-Arnold Schwarzenegger. Yena, njengoba enqobe amahlandla ayisikhombisa kulo mqhudelwano obizwa ngokuthi "Mnu Olympia", uhlale esho ukuthi izinhlobo ezahlukene zezikwele yizona zivivinyo ezihamba phambili zezinqe.
Ngokuphelele bonke abasubathi abavela embonini yokuqina, ikakhulukazi labo ababamba iqhaza emincintiswaneni ehlukahlukene yezemidlalo nemincintiswano, bachitha isikhathi esiningi beqeqesha leli qembu lemisipha. Izithombe zamamodeli adumile, kanye nezinhlelo zabo zokuqeqesha, zingatholakala kalula kumanethiwekhi abo omphakathi.
Abaqalayo akufanele bazame ukuphinda ngokushesha uhlelo lokuqeqesha labakhi bomzimba abangochwepheshe. Lo ngumthwalo osindayo kakhulu, oyogcina uholele emiphumeleni yokudlula ngokweqile. Kungcono ukudala uhlelo lwakho lwesifundo olulungele wena futhi oluzobheka izici zomuntu ngamunye. Uma ungenalo ulwazi olwanele ngalokhu, sebenzisa usizo lwabaqeqeshi abanolwazi.
