Uqheliso lokukhulisa imilenze

Umxholo

• Ukuzivocavoca imithambo kunye nemisipha
• 1. Isquat
• 2. Ndiyatshona
• 3. Ukuqina
• 4. Uphando lomhlaba
• 5. Usihlalo weFlexor
• Ukuzivocavoca ngaphambili kwethanga
• 1. Umatshini wokushicilela umlenze
• 2. Ukwandisa isitulo

Ukuzivocavoca umzimba okanye ukomeleza imilenze esezantsi kufuneka kwenziwe ngokubhekisele kwimida yomzimba ngokwawo kwaye, kufanelekile, phantsi kolwalathiso lobuchwephesha kwezemfundo ukuthintela ukwenzakala. Ukufezekisa i-hypertrophy, kufuneka ukuba umthambo wenziwe kakhulu, ngokunyuka okuqhubekayo komthwalo kunye nokulandela ukutya okufanelekileyo kwinjongo. Jonga ukuba kwenzeka njani kwaye wenze njani ukuzilolonga kwehypertrophy.

Ukongeza ekomelezeni nasekucinezelweni kwehypertrophy, ukuzilolonga kwemilenze esezantsi kuqinisekisa iziphumo ezilungileyo ngokubhekisele ekunciphiseni i-flaccidity kunye ne-cellulite, ukongeza ekuphuculeni ukulingana komzimba ngenxa yokuzinza okungcono kwedolo neqatha, umzekelo.

Kubalulekile ukuba umthambo umiselwe yingcali yemfundo ngokwasemzimbeni ngokwenjongo yomntu kunye nokusikelwa umda. Ukongeza, ukufezekisa injongo oyifunayo, kubalulekile ukuba umntu alandele ukutya okufanelekileyo, ekufuneka ikhuthazwe yingcali yesondlo. Nantsi indlela yokutya ukuze ufumane ubunzima bemisipha.

Ukuzivocavoca imithambo kunye nemisipha

1. Isquat

I-squat inokwenziwa ngobunzima bomzimba okanye nge-barbell, kwaye kufuneka yenziwe ejimini phantsi kolwalathiso lwengcali ukunqanda ukwenzakala okunokwenzeka. Ibha kufuneka ibekwe ngasemva, bamba ibha ngokubeka iingqiniba zijonge phambili kwaye ugcine izithende zimile phantsi. Ke intshukumo ye squat kufuneka yenziwe ngokokuqhelaniswa nobuchwephesha kunye nakulona hlobo liphakamileyo ukuze izihlunu zisebenze ziye kuthi ga ngoku.

I-squat ngumthambo ogqityiweyo, kuba ukongeza ekusebenziseni iiglute kunye nesihlunu somqolo wethanga, sikwasebenza ne-quadriceps, esisisihlunu sangaphambili sethanga, isisu kunye nomqolo. Dibana nokuzivocavoca umzimba ngesikwere esi-6.

2. Ndiyatshona

Isinki, ekwabizwa ngokuba kukukhaba, ngumsebenzi omkhulu wokuzilolonga kungekuphela nje i-gluteus, kodwa kunye ne-quadriceps. Lo msebenzi unokwenziwa ngobunzima bomzimba ngokwawo, nge-barbell ngasemva okanye ukubamba i-dumbbell kwaye kubandakanya ukuthatha inyathelo phambili kunye nokuguqula idolo kude kube ngumlenze womlenze oqhubele phambili uhambelana nomgangatho, kodwa ngaphandle idolo liyagqitha kumgca wonyawo, liphinde intshukumo ngokokucebisa kwengcali.

Emva kokugqiba ukuphindaphinda ngomlenze omnye, intshukumo efanayo kufuneka yenziwe ngomnye umlenze.

3. Ukuqina

Ukuqina kukuzilolonga okusebenzayo emlenzeni wangasemva kunye nezihlunu ezinobukhazikhazi kwaye kunokwenziwa ngokubamba i-barbell okanye i-dumbbells. Ukuhamba kokuqina kubandakanya ukuthoba umthwalo wokugcina umqolo ungqamene kunye nemilenze yolulwe okanye iguqulwe kancinci. Isantya sokwenziwa kwentshukumo kunye nenani lokuphindaphinda kufuneka kusekwe yingcali ngokwenjongo yomntu.

4. Uphando lomhlaba

Lo msebenzi uhambelana nokuchasene nokuqina: endaweni yokunciphisa umthwalo, into efayo ibandakanya ukuphakamisa umthwalo, ukukhuthaza umsebenzi womlenze wangasemva kunye nezihlunu ze-gluteus. Ukwenza lo msebenzi, umntu kufuneka abeke iinyawo zakhe ububanzi benyonga ngaphandle kunye nokugoba ukuze athabathe ibha, ukugcina umqolo ungqamene. Emva koko, yenza intshukumo ephezulu kude kube yimilenze ethe tye, ukuthintela ukuphosa umqolo ngasemva.

5. Usihlalo weFlexor

Esi sixhobo sinokusetyenziselwa ukunceda ukomeleza kunye nokunyusa amandla emisipha yethanga yangasemva. Ngenxa yoku, umntu kufuneka ahlale esihlalweni, alungelelanise isihlalo ukuze umqolo wakhe uhlale ebhentshini, axhase amaqatha kuluhlu lwenkxaso kwaye enze intshukumo yedolo.

Ukuzivocavoca ngaphambili kwethanga

1. Umatshini wokushicilela umlenze

Njenge squat, umshicileli womlenze ngumthambo opheleleyo, ungavumeli kuphela umsebenzi wezihlunu ngaphambili kwethanga, kodwa nangasemva kunye nokuqaqamba. Isihlunu esisebenza kakhulu ngexesha lokucinezelwa komlenze sixhomekeke kwi-engile apho intshukumo yenziwa khona kunye nendawo yeenyawo.

Ukugxininisa ngakumbi kwii-quadriceps, iinyawo kufuneka zibekwe kwezona ndawo ziphantsi kakhulu eqongeni. Kubalulekile ukuba umva uxhaswe ngokupheleleyo ebhentshini, ukunqanda ukwenzakala, ukongeza ekutyhaleni nasekuvumeleni iqonga ukuba lehle liye kwelona liphezulu, ngaphandle kwabantu abanokutshintsha komzimba okanye iingxaki ze-osteoarticular.

2. Ukwandisa isitulo

Esi sixhobo sivumela ii-quadriceps ukuba zisebenze zodwa, kwaye umntu kufuneka alungelelanise umva wesihlalo ukuze idolo lingagqithi kumgca weenyawo kwaye umntu uncike ngokupheleleyo kwisitulo ngexesha lokuhamba.

Iinyawo mazibekwe phantsi kwesixhaso senkxaso kwaye umntu makenze intshukumo yokunyusa lo mqengqeleki de umlenze wandiswa ngokupheleleyo, kwaye kufuneka enze le ntshukumo ngokwengcebiso yengcali yezemfundo.