Iindlela ezizezinye ezilungileyo kwiLig Press

Umxholo

• Amandla omlenze
• Benza ntoni oomatshini bokushicilela imilenze?
• 1. Umatshini wokushicilela umlenze usebenzisa iibhendi zokumelana
• Ukuxhathisa ibhendi yomlenze, ukulala phantsi
• Ukucinezelwa okuphezulu kwebhendi yomlenze
• 2. Amanqana
• Izikwere eziphambili
• Sumo squats
• Yahlula squats
• 3. Imilenze
• Amaphaphu aphezulu
• 4. Ukutsiba okubanzi
• 5. Ukwenza umthambo kwibhulorho
• Ibhulorho ehambele phambili
• Ukuthatha

Amandla omlenze

Nokuba usebenzisa imilenze yakho ukubaleka imarathon okanye ukufumana iposi, ukuba nemilenze eyomeleleyo kubalulekile.

Umatshini wokushicilela umlenze, uhlobo loqeqesho lokuchasa, yeyona ndlela ilungileyo yokomeleza imilenze yakho. Yenziwe ngokutyhala imilenze yakho ngokuchasene nobunzima kumatshini wokushicilela umlenze.

Njengayo yonke imithambo yoqeqesho lokuqina, oomatshini bokushicilela imilenze bakha izihlunu, banciphise umngcipheko wokulimala, kunye nokulwa nokulahleka kwemisipha okunxulumene nobudala. Oku kubalulekile kwimisebenzi yemihla ngemihla njengokuvuka ebhedini kunye nokuthenga ukutya.

Nangona kunjalo, awudingi umatshini obiza kakhulu okanye ubulungu bokuzivocavoca ukuze usebenze imilenze yakho. Ngale mithambo mihlanu yomatshini ongenaomatshini, unokuyomeleza imilenze yakho kubunewunewu bendlu yakho.

Benza ntoni oomatshini bokushicilela imilenze?

Oomatshini bokushicilela bomlenze benziwa phantsi. Imilenze yakho cinezela ngokuphindaphindiweyo ngokuchasene nobunzima, obunokuhlengahlengiswa ngokwenqanaba lomzimba wakho. Oku kujolise kwi-quads, glutes, hamstrings, hips, kunye namathole.

Ukuhlala kwindawo yoomatshini bokushicilela emlenzeni kunceda ukugcina umzimba wakho ophezulu kunye nomzimba wakho unganyakazi. Ikwafuna ibhalansi encinci yokuphakamisa ubunzima, ngokophando luka-2016.

Kukho iindlela ezizezinye zokusebenzisa umatshini wokushicilela umlenze. Uninzi lwazo lusekwe kwezi zifundo zintlanu:

1. Umatshini wokushicilela umlenze usebenzisa iibhendi zokumelana

Ibhendi yokumelana inokuthatha indawo yobunzima bomatshini wokushicilela umlenze. Oomatshini bokushicilela bomlenze abaneebhendi zokuxhathisa basebenza izihlunu ezifanayo njengokucinezela komlenze kumatshini. Ukuxhathisa iibhendi ziyaphatheka kwaye zihambelana, ke kulula ukuba zisetyenziswe kwizicwangciso ezahlukeneyo.

Izixhobo ezifunekayo: Ukuxhathisa band kunye ukhuko okanye isitulo

Izihlunu zasebenza: Quads, imisipha, glutes, amathole

Ukuxhathisa ibhendi yomlenze, ukulala phantsi

Le nguqulo ikwenza ukuba usebenze ngokuchasene nomxhuzulane, njengokucinezela komlenze kumatshini.

1. Lala emethini ujonge phezulu. Phakamisa iinyawo zakho emethini. Bendisa amadolo akho, ukudala i-angle ye-90 degree. Flex iinyawo zakho, ukhombe iinzwane zakho eluphahleni.
2. Gquba ibhanti ngeenxa zonke iinyawo zakho kwaye ubambe iziphelo. Gcina iinyawo zakho ecaleni.
3. Cinezela iinyawo zakho ngokuchasene neebhendi de imilenze yakho ithe tye.
4. Bendisa amadolo akho ukubuyela kwi-angle ye-90-degree.
5. Qala ngeseti enye ye-8 ukuya kwi-12 reps.

Ukuba umqolo wakho udinga ikhefu, ungenza oomatshini bokushicilela esitulweni.

1. Hlala nkqo esitulweni. Cinezela undoqo wakho kwaye ugcine umqolo wakho uthe tyaba.
2. Songa ibhanti ngeenxa zombini iinyawo zakho kwaye ubambe iziphelo ngaphezulu kwamathanga akho.
3. Cinezela iinyawo zakho ngokuchasene nebhanti kude kube imilenze yakho ithe tye.
4. Bendisa amadolo akho ukubuyela kwindawo yokuqala.
5. Qala ngeseti enye ye-8 ukuya kwi-12 reps.

Ukucinezelwa okuphezulu kwebhendi yomlenze

Ukwandisa ukuxhathisa, sebenzisa ibhendi emfutshane okanye engqindilili.

2. Amanqana

Iikwere zilingisa ukuhamba koomatshini bokushicilela bomlenze. Zenziwe kwindawo ethe nkqo, ke umqolo wakho osezantsi uthatha uxinzelelo oluncinci. Ukuba unentlungu okanye ukulimala, i-squats ingaba yindlela efanelekileyo yokushicilela umlenze.

Izixhobo ziyafuneka: Akukho

Izihlunu zasebenza: Quads, glutes, imisipha

1. Yima kunye neenyawo zakho ububanzi ububanzi. Tyala izithende zakho emgangathweni kwaye ujongane neenzwane zakho phambili.
2. Ukulinganisela, yandisa iingalo zakho ngqo okanye udibanise izandla zakho kunye.
3. Thumela isinqe sakho umva. Gobisa amadolo uze unciphise iimpundu zakho. Gcina umqolo wakho uthe tye kwaye isifuba sakho siphakamisiwe.
4. Zithobe de amathanga akho afane nomgangatho. Gcina amadolo akho phezu kwamaqatha akho.
5. Tyhala izithende zakho kwaye ume.
6. Qala ngeseti enye ye-8 ukuya kwi-12 reps.

Izikwere eziphambili

Njengoko usiya usomelela, zama ukubamba i-dumbbell okanye i-kettlebell ngelixa usenza i-squats.

Sumo squats

Unokwenza kube nzima ngokwenza i-sumo squats. Ukuma okubanzi kolu luhlu kujolise kwimisipha yakho yangaphakathi yethanga.

1. Yima iinyawo zakho zibanzi kancinane kunobubanzi be-hip ngaphandle.
2. Jongana neenzwane zakho ngekona, kude nomzimba wakho. Tyala izithende zakho emgangathweni.
3. Hlanganisa izandla zakho kunye okanye ubambe ubunzima.
4. Tyhala umqolo wakho, ugobe amadolo, uze unciphise iimpundu zakho. Yenza i-abs yakho ukugcina umqolo wakho uthe tye kwaye isifuba sime nkqo.
5. Zithobe de amathanga akho afane nomgangatho. Gcina amadolo akho phezu kwamaqatha akho.
6. Cinezela kwizithende zakho ukuze ume.
7. Qala ngeseti enye ye-8 ukuya kwi-12 reps.

Yahlula squats

Ukucela umngeni kumlenze omnye ngexesha, hlukana squats. Le nguqulo igxile kwii-quads zakho kunye ne-glutes.

1. Nyathela ngenyawo elinye uye kwelinye icala ngasemva. Shift ubuninzi bobunzima bakho emlenzeni wangaphambili. Phakamisa isithende seenyawo zakho zangasemva.
2. Jongana neenzwane zakho phambili. Dibanisa izandla zakho kunye.
3. Gobisa amadolo akho kwaye wehlise isinqe sakho, uwagcine ngokuhambelana namagxa akho.
4. Zithobe de idolo lakho langasemva libe ngaphezulu ngentla komgangatho.
5. Cinezela ubuqaqawuli bakho kwaye ubuyele kwindawo yokuqala.
6. Qala ngeseti enye ye-8 ukuya kwi-12 reps. Phinda ngomnye umlenze.

3. Imilenze

Iilunge, ezinje nge squats, zibandakanya imisipha yomlenze wakho ngaphandle kokongeza uxinzelelo emqolo. Isenzo sokuya phambili sisebenza kwii-quads zakho kunye ne-glutes.

I-lunge yahlukile kwi-squat yokwahlulahlula. I-lunge ibandakanya imilenze yomibini ngaxeshanye, ngelixa i-squat esahlukanisiweyo sisebenzisa omnye ngexesha.

Izixhobo ezifunekayo: Akukho nanye

Imisipha yasebenzaIikota, ii-glutes, imisipha

1. Yima kunye neenyawo zakho ububanzi ububanzi.
2. Nyathela unyawo olunye uye phambili kwaye ulahle isinqe sakho, ugoba amadolo akho kwiiangles ezingama-90.
3. Zithobe de ithanga lakho langaphambili lifane nomgangatho. Gcina idolo lakho langaphambili phezu kweqatha lakho.
4. Push umlenze wakho wangaphambili ukubuyela kwindawo yokuqala.
5. Qala ngeseti enye ye-8 ukuya kwi-12 reps. Phinda ngomnye umlenze.

Amaphaphu aphezulu

Ukunyusa ubunzima, yenza imiphunga ngeedumbbell. Bamba esinye kwisandla ngasinye kwaye uxhome iingalo zakho emacaleni akho. Unako ukubabamba phambi kwamagxa akho.

4. Ukutsiba okubanzi

Ukutsiba okubanzi, okanye ukutsiba kwesele, kwakha amandla omlenze ngokuhamba ngokudubula. Le ntshukumo idibanisa i-squat kunye nolwandiso olupheleleyo lomzimba wakho osezantsi, uyenza enye indlela yokushicilela umlenze omkhulu.

Ukuba unentlungu edibeneyo, yenza ukuxhuma okubanzi ngononophelo. Impembelelo ephezulu inokulimaza amajoyina akho.

Izixhobo ziyafuneka: Akukho

Izihlunu zasebenza: Quads, imisipha, glutes, amathole

1. Yima ngeenyawo zakho ububanzi bamagxa.
2. Yehla kwi-squat ngokuguqa ngamadolo kunye nokutyhala umva wakho. Jika iingalo zakho emva kwakho.
3. Jikizelisa iingalo zakho phambili kwaye uzityhale iinyawo zakho emhlabeni. Qhuma uye phambili.
4. Umhlaba ngeenyawo zakho. Flex ihips zakho, amadolo, kunye namaqatha ukufumana amandla.
5. Qala ngeseti enye ye-8 ukuya kwi-12 reps.

5. Ukwenza umthambo kwibhulorho

Ibhulorho iyazinza kwaye yomeleza undoqo wakho. Ikwasebenza njengempundu kunye namathanga akho, ibonelela ngezibonelelo ezifanayo koomatshini bokushicilela bomlenze kumatshini.

Izixhobo ziyafuneka: Mat

Imisipha yasebenza: Quads, glutes, hamstrings, ihips

1. Lala ngomqolo. Gobisa amadolo uze utyale iinyawo zakho phantsi, phantsi kwamadolo akho kuphela. Unokubeka iinyawo zakho kwibhola yokuzilolonga okanye kwibhentshi.
2. Beka izandla zakho emacaleni akho, iintendelezo phantsi.
3. Qinisa undoqo wakho kunye neempundu.
4. Phakamisa iinqe zakho, udale umgca ochanekileyo ukusuka emadolweni ukuya emagxeni. Misa kancinci, uze wehlise isinqe sakho.
5. Qala ngeseti enye ye-8 ukuya kwi-12 reps.

Ibhulorho ehambele phambili

Ukuba ibhulorho esisiseko ilula kakhulu, bamba ibhendi yokuxhathisa okanye ibarbell ngaphezulu kwethanga lakho.

Ukuthatha

Ukusebenza kwemilenze kuya komeleza umzimba wakho osezantsi ngaphandle komatshini. Babandakanya izihlunu ezininzi ngaxeshanye, belungiselela umzimba wakho ukuba wenze imisebenzi yemihla ngemihla kunye nokunye ukusebenza.

Ngelixa ezinye iindlela zokucinezela umlenze zingasebenzisi matshini, ukhuseleko lusengundoqo. Ukuba umtsha kuqeqesho lwamandla, thetha nogqirha wakho kuqala. Qala ngamatye okukhanya kunye nokuphindaphinda okuphantsi.

Soloko ushushubeza ngaphambi kokuba wenze imithambo. Oku kuya kuthintela ukulimala kwaye kuhambise ioksijini kwimisipha yakho. Ukufezekisa amandla omzimba opheleleyo, sebenza iqela leemisipha ezahlukeneyo ngosuku ngalunye.