Iindlela ezizezinye ezi-8 zokuLolonga uMlenze

Umxholo

• Iingxaki
• Izihlunu zasebenza
• Olunye umthambo
• 1. Ukwandiswa kwemilenze yomzimba
• Ukwenza:
• 2. Ukuma kwemilenze emi
• Ukwenza:
• 3. Iikatsi
• Ukwenza:
• 4. Ukuguqula imiphunga
• Ukwenza:
• 5. Ama-Bulgarian ahlukanise ama-squats nge-dumbbells
• Ukwenza:
• 6. Amanyathelo okunyuka
• Ukwenza:
• 7. Abaqhubi beebhayisikile
• Ukwenza:
• 8. Imiphunga esecaleni
• Ukwenza:
• Kutheni ezinye iindlela zingcono
• Nini ukuthetha nomsebenzi pro
• Umgca wezantsi

Ukongezwa komlenze, okanye ukwandiswa kwamadolo, luhlobo lokuzivocavoca amandla. Luhambo olugqwesileyo lokuqinisa ii-quadriceps zakho, eziphambi kwemilenze yakho ephezulu.

Ukwandiswa kwemilenze kwenziwa kumatshini wolwandiso lomlenze. Uhlala kumatshini onephedi enesisindo ngaphezulu kwemilenze yakho esezantsi. Emva koko usebenzisa ii-quads zakho ukuphindaphinda ukwandisa amadolo akho kwaye uphakamise imilenze yakho esezantsi.

Ngelixa ulwandiso lomlenze lulolukhulu lokuzilolonga kwe-quad, isenokungabi lolona hambo lusebenzayo.

Iingxaki

Ngaphandle kwee-quads, umthambo awusebenzi naziphi na ezinye izihlunu. Ayisebenzi ekuphuculeni amandla omlenze ngokubanzi.

Ikwabeka uxinzelelo oluninzi emadolweni, oko kwandisa umngcipheko wokulimala. Kwaye akukho lula kakhulu kuba ufuna umatshini okhethekileyo.

Unokwenza olunye uqeqesho endaweni yolwandiso lomlenze. Ezi ndlela azisebenzi nje kuphela ngee-quads, kodwa nezinye izihlunu zomlenze ngokunjalo. Bangaphantsi koxinzelelo emadolweni.

Ngaphambi kokuba uzame ukwenza umthambo omtsha, qhagamshelana nogqirha wakho kuqala. Ugqirha wakho unokuchaza ukuba ungahlala njani ukhuselekile ngelixa usebenza.

Izihlunu zasebenza

Ukuzilolonga kwemilenze kujolise kwi-quadriceps femoris.

I-quadriceps liqela lezihlunu ngaphambili nasecaleni kwethanga lakho.

Oku kubandakanya:

• i-rectus femoris
• enkulu
• enkulu
• enkulu enkulu

Njengeqela, i-quads sesona sihlunu sikhulu emzimbeni womntu. Injongo yeli qela lezihlunu kukwandisa amadolo akho.

Ii-quads ezomeleleyo zibalulekile ekuhambeni, ekuhlaleni, nasekuzimeni kakuhle.

Olunye umthambo

1. Ukwandiswa kwemilenze yomzimba

Unokwenza izandiso zomlenze ngelixa uhleli kwisitulo esiqhelekileyo. Oku kuyomeleza ii-quads ngaphandle kokusebenzisa ubunzima obongeziweyo.

Kwakhona kuncinci uxinzelelo emadolweni. Ukuba uneengxaki zamadolo, ukongezwa kwemilenze yomzimba ngaphandle komatshini kunokuba lolunye uhlobo.

Ukwenza:

1. Hlala esitulweni. Tyala iinyawo zakho emgangathweni, ububanzi benyonga buhlukane.
2. Yolula umqolo wakho.
3. Yandisa idolo lakho lasekunene ukuphakamisa umlenze wakho wasekunene.
4. Buyela kwindawo yokuqala.
5. Qala ngeeseti ezimbini ze-10 ukuya kwi-12 reps. Phinda ngomlenze wasekhohlo.

2. Ukuma kwemilenze emi

Ukongezwa komlenze wokuma komeleza isiseko sakho kunye ne-quads, ukubonelela ngezibonelelo ezifanayo kulwandiso lomlenze kumatshini. Ikwacela umngeni kubhalansi kunye nokulungelelanisa.

Ukwenza:

1. Beka iinyawo zakho ezinqeni-ububanzi ngaphandle. Gcina amagxa akho kude neendlebe zakho.
2. Bandakanya undoqo wakho. Phakamisa unyawo lwakho lwasekunene 1 okanye 2 intshi ukusuka phantsi.
3. Gobela idolo lasekunene ukuze uthumele unyawo lwakho lwasekunene.
4. Yolula idolo lasekunene ukuze wandise umlenze wakho phambi kwakho.
5. Qala ngeeseti ezimbini ze-10 ukuya kwi-12 reps. Phinda ngomlenze wasekhohlo.

Ukwenza kube nzima, yongeza ubunzima beqatha kunyawo olunyusayo. Unako kwakhona ukuphumla isandla sakho eludongeni ngenkxaso eyongezelelweyo.

3. Iikatsi

I-squat ngumzimba onomzimba ojolise kwii-quads zakho. Ikwabandakanya izihlunu kwi:

• undoqo
• impundu
• isinqe
• imilenze esezantsi

Ukwenza:

1. Yima ngeenyawo zakho ububanzi bamagxa. Jika iinzwane zakho zangaphandle kancinci. Vala izandla zakho kunye okanye uzibeke emacaleni akho. Tsala amagxa akho phantsi.
2. Yenza inqaku lakho kwaye ulungelelanise umqolo wakho. Pushisa isinqe sakho umva kwaye ugobe amadolo.
3. Nciphisa iinqumlo zakho kude kube ngamathanga akho angaphambili ahambelana nomgangatho. Gcina amadolo akho ngaphezu kwamaqatha akho.
4. Push izithende zakho kwaye yima.
5. Qala ngeeseti ezimbini ze-10 ukuya kwi-12 reps.

Ukuzicelomngeni, bamba i-kettlebell okanye i-dumbbell ngelixa usenza i-squats.

4. Ukuguqula imiphunga

Ukuguqula imiphunga, njengokwandiswa kwemilenze, ukomeleza kunye neethoni yee-quads zakho.

Basebenza kwakhona i-glutes, i-hamstrings, kunye nomxholo, ngoko uya kufumana uqeqesho olunamandla ngakumbi.

Ukwenza:

1. Yima ngeenyawo zakho ecaleni.
2. Nyathela unyawo lwakho lwasekunene. Hlisa idolo lakho lasekunene liye kuma-90 degrees.
3. Push unyawo lwakho lwasekunene ukubuyela kwindawo yokuqala.
4. Phinda ngomlenze wasekhohlo ukugqibezela enye impendulo.
5. Qala ngeeseti ezimbini ze-10 ukuya kwi-12 reps.

5. Ama-Bulgarian ahlukanise ama-squats nge-dumbbells

I-Bulgarian split squat ijolise kwi-glutes kunye nasezinqeni zakho. Ikwasebenza nemisipha yakho kunye ne-quads, iyenze ibe lolunye ulwandiso lomlenze.

Ukwenza le ntshukumo, uyakufuna i-dumbbell kunye nebhentshi. Ibhentshi kufuneka ibe ngamadolo-ukuphakama okanye kancinci ezantsi.

Ukwenza:

1. Yima ngomqolo ebhentshini. Bamba i-dumbbell ngezandla zombini kwaye ubeke iingqiniba zakho emzimbeni wakho.
2. Yahlula imilenze yakho kwindawo yokuma, uphumle umphezulu wonyawo lwakho lwasekunene ebhentshini. Tyala unyawo lwakho lwasekhohlo phantsi.
3. Gobela umlenze wakho wasekhohlo ukuthoba idolo lasekunene. Zithobe de ithanga lasekhohlo lihambelane nomgangatho kunye nedolo lasekunene phantse lichukumise umgangatho.
4. Cofa unyawo lwakho lwasekhohlo kwaye ubuyele kwindawo yokuqala.
5. Qala ngeeseti ezimbini ze-10 ukuya kwi-12 reps. Shintsha imilenze kwaye uphinde.

Ukuqhekeka kweBulgaria kufuna ibhalansi elungileyo. Ukuba umtsha kule ntshukumo, zama ngaphandle kwe-dumbbell kuqala. Unokongeza i-dumbbell xa sele uqhele ukuhamba.

6. Amanyathelo okunyuka

Amanyathelo okunyusa ayasebenza ekomelezeni ii-quads zakho, i-glutes, kunye ne-hip flexors. Baye baphucule ukulinganisela kunye nokuhamba kwe-hip.

Uya kudinga ibhentshi okanye ibhokisi ephakame ngamadolo okanye esezantsi kancinci.

Ukwenza:

1. Yima ujonge ibhentshi kunye neenyawo zakho ububanzi benyonga ngaphandle. Gcina izandla zakho ezinqeni kwaye ulungelelanise i-torso yakho.
2. Beka unyawo lwakho lwasekunene ngaphezulu kwebhentshi. Gcina idolo lakho lasekunene phezu kweqatha lakho lasekunene.
3. Cofa unyawo lwakho lwasekhohlo ukuze ungene ebhokisini. Beka unyawo lwakho lwasekhohlo ecaleni konyawo lwakho lwasekunene kwaye ume nkqo.
4. Nyathela unyawo lwakho lwasekunene umva kwaye uye emgangathweni. Phinda unyawo lwakho lwasekhohlo ukubuyela kwindawo yokuqala.
5. Qala ngeeseti ezimbini ze-10 ukuya kwi-12 reps.

7. Abaqhubi beebhayisikile

Isikwere sebhayisikile, okanye i-quad squat, lolunye ulwandiso lomlenze.

Iinyawo zakho zibekwe ngokusondeleyo kunye nezithende zakho ziphakanyisiwe. Oku kuvumela inyonga yakho ihambe iye ezantsi, inyanzela ii-quads zakho ukuba zisebenze nzima.

Uya kudinga ipleyiti yobunzima okanye umva omalunga nee-intshi ezintathu ukuphakama.

Ukwenza:

1. Yima ngeenyawo zakho ecaleni.
2. Phumla izithende zakho kwipleyiti okanye kumanqwanqwa. Gcina izandla zakho kunye okanye ngqo phambili.
3. Lungisa undoqo wakho.
4. Gobisa amadolo uze ucothise isinqe sakho kwindawo enzulu de imisipha yakho ichukumise amathole akho.
5. Yima ubuyele kwindawo yokuqala.
6. Qala ngeeseti ezimbini ze-10 ukuya kwi-12 reps.

Njengoko usiya usomelela, ungabamba idumbbell kwisandla ngasinye.

8. Imiphunga esecaleni

Imiphunga esecaleni, okanye imiphunga esecaleni, yenza i-butt yakho, ihips, kunye ne-quads.

Ukwenza:

1. Yima kunye neenyawo zakho ububanzi ububanzi. Jongana neenzwane zakho phambili. Gcina izandla zakho kunye okanye ngqo phambili.
2. Bandakanya undoqo wakho. Nyathela unyawo lwakho lwasekunene uye ecaleni, uthumele isinqe sakho umva kwaye uhambisa ubunzima bakho kumlenze wakho wasekunene.
3. Qhubeka ude umgca wakho we-shinbone uphakamise unyawo lwakho lwasekunene.
4. Push unyawo lwakho lwasekunene ukubuyela kwindawo yokuqala.
5. Phinda ngomlenze wasekhohlo ukugqibezela enye impendulo.
6. Qala ngeeseti ezimbini ze-10 ukuya kwi-12 reps.

Kutheni ezinye iindlela zingcono

Izandiso zomlenze zilungile ukuba ufuna ukugxila kwii-quads zakho. Kodwa ukuba ungathanda ukuphucula amandla omlenze ngokubanzi, kungcono wenze ezinye iindlela.

Ezinye iindlela zokwandiswa kwemilenze zibandakanya izihlunu zemilenze, njengokubengezela kunye nemisipha. Olunye uqeqesho lusebenzela undoqo wakho, obalulekileyo ekumeni kakuhle kunye nokulinganisela.

Olu khetho lubonelela ngokusebenza ngakumbi kunokwandiswa kwemilenze kumatshini. Ukongeza, ezinye iindlela zokuzilolonga zinciphisa umngcipheko wokwenzakala kuba abanaxhala emadolweni. Oku kunokuba kulungile ukuba unedolo njengedolo arthritis.

Nini ukuthetha nomsebenzi pro

Ukuba umtsha kuqeqesho lwamandla, thetha nonyango lomzimba okanye umqeqeshi wabucala. Banokudala isicwangciso sokuzivocavoca esifanelekileyo kwinqanaba lakho lempilo kunye nokuqina.

Ndwendwela ingcali ukuba unedolo, umlenze, okanye imiba yenyonga. Unokufuna ukongamela ukuze ukhuseleke ekusebenzeni komlenze.

Kuya kufuneka uthethe nonyango okanye umqeqeshi ukuba uphulukana nokwenzakala, njengomlenze owaphukileyo. Banokubonelela ngokulungiswa ngokusekwe kwiimfuno zakho zobuqu.

Umgca wezantsi

Ukwenza ulwandiso lomlenze kumatshini kuyakusebenza i-quads, kodwa ayizukuqinisa naziphi na ezinye izihlunu.

Zininzi iindlela zokuzilolonga onokuzenza endaweni yolwandiso lomlenze. Ezi ezinye iindlela zibandakanya izihlunu ezingaphezulu, ke uya kufumana ukuzilolonga ngakumbi.

Ezi ntshukumo zikwacinezelekile emadolweni, ngenxa yoko anciphisa umngcipheko wokulimala.

Ukuba awuqinisekanga ukuba ungayenza njani le mithambo, nxibelelana nomqeqeshi wabucala okanye omnye umsebenzi wobugcisa. Baza kuba nakho ukukubonisa indlela yokwenza ezi ntshukumo ngokukhuselekileyo nangokufanelekileyo.