Zeziphi izihlunu ezisebenza ngemilenze?

Umxholo

• Umzekeliso wezihlunu usebenze ngexesha lunge
• Indlela yokwenza lunge
• Ungasebenza njani izihlunu ezahlukeneyo ngokwahluka kwemigca
• Lunge yokuhamba
• Lunge nge-torso twist
• Icala okanye i-lateral lunge
• Uyifaka njani imiphunga kwinkqubo yakho yesiqhelo
• Ngaba ungayisebenzisa imiphunga ukubona uqeqesho lwezihlunu zakho?
• Iimpumlo zithelekisa njani ne squats?
• Ukuthatha

I-lunge ngumthambo wokuchasa onokusetyenziselwa ukunceda ukomeleza umzimba wakho osezantsi, kubandakanya owakho:

• ii-quadriceps
• imisipha
• glutes
• amathole

Xa uqheliselwa kwii-engile ezahlukeneyo, imiphunga ikwayintshukumo esebenzayo. Ukuhamba okusebenzayo kunokukunceda usebenze izihlunu ngeendlela ezixhamla iintshukumo zemihla ngemihla ozenzayo ngaphandle kokuzilolonga. Umzekelo, imiphunga esecaleni inceda ukomeleza izihlunu ezisetyenziswa ngumzimba wakho ukuhambisa kunye nokutshintsha indlela.

Imilenze inokukunceda ukulungiselela izihlunu zakho zokuthatha inxaxheba kwimithambo kunye nemidlalo efuna intshukumo yemiphunga enjengentenetya, iyoga kunye nebhasikithi.

Funda ukuze ufunde ngakumbi malunga nezibonelelo zamaphaphu kunye nendlela yokuzibandakanya kwinkqubo yakho yemihla ngemihla.

Umzekeliso wezihlunu usebenze ngexesha lunge

Indlela yokwenza lunge

I-lunge esisiseko isebenza nge-quads, glutes, kunye ne-hamstrings. Ukwenza ngokufanelekileyo i-lunge:

1. Qala ngokuma ubude.
2. Nyathela phambili ngonyawo olunye ude ufike kwi-90 degree degree. Idolo lakho elingasemva kufuneka lihlale lihambelana nomhlaba kwaye idolo lakho langaphambili akufuneki lidlule iinzwane zakho.
3. Phakamisa umlenze wakho womphunga wangaphambili ukuze ubuyele kwindawo yokuqala.
4. Phinda i-10 ukuya kwi-12 ye-reps emlenzeni omnye, okanye ucime phakathi kwemilenze de ube ufikelele kwi-10 ukuya kwi-12 reps ngomlenze ngamnye.

Ungasebenza njani izihlunu ezahlukeneyo ngokwahluka kwemigca

Ngokwenza iinguqu zamanzi, unokwenza ukuba izihlunu ezahlukeneyo zisebenze. Umzekelo, endaweni yokuqhubela phambili, ungaya kwicala.

Imiphunga esecaleni, ekwabizwa ngokuba yimiphunga esecaleni, inokukunceda ukwandisa ubhetyebhetye kwaye uqinise izihlunu zakho zethanga. Unokwenza i-lunge yokuhamba ukugcina umzimba wakho uhamba kwaye uncede ukuphakamisa izinga lentliziyo yakho. Ukongeza i-torso twist kwiimpumlo kusebenza izihlunu zesisu.

Lunge yokuhamba

I-lunge yokuhamba isebenza izihlunu ezifanayo njenge-lunge esisiseko, kodwa inokunceda ukuphakamisa izinga lokubetha kwentliziyo yakho kwintshukumo eyongezelelweyo. Ukwenza i-lunge yokuhamba:

1. Qala ngokwenza i-lunge esisiseko kunye nomlenze wakho wasekunene uphonsa phambili.
2. Esikhundleni sokubuyela kwindawo yokuma, qalisa ukudibanisa phambili ngomlenze wakho wasekhohlo ukuze ngoku ukwindawo yokuma. Umlenze wakho wasekunene kufuneka uhlale kwindawo ukuze uzinze.
3. Qhubeka nolu hambo "lokuhamba" njengoko uqhubeka ujikeleza phambili, utshintshana imilenze, ukuya kuthi ga kwi-10 ukuya kwi-12 reps kumlenze ngamnye.

Lunge nge-torso twist

I-lunge ene-torso twist ikunika isibonelelo esongeziweyo sokusebenza kwesisu sakho ukongeza kubukrelekrele bakho kunye nee-quads. Ukwenza i-lunge nge-torso twist:

1. Qala ngokwenza i-lunge esisiseko kunye nomlenze wakho wasekunene uphonsa phambili.
2. Emva kokuba umlenze wakho wasekunene uqhutyelwe phambili ngaphambili kwaye uziva uzinzile, sebenzisa undoqo wakho ukujija i-torso yakho ngasekunene. Bamba imizuzwana embalwa. Musa ukuhambisa imilenze yakho kwindawo ye-lunge.
3. Gweba umzimba wakho kwiziko. Buyela umva kukuma ngomlenze wakho wasekunene.
4. Shintsha imilenze kunye ne-lunge phambili ngomlenze wakho wasekhohlo, kwaye, xa uzinzile, jika ngasekhohlo ngeli xesha.
5. Yenza imiphunga eli-10 ngokujija kwicala ngalinye.

Icala okanye i-lateral lunge

Ukongeza ekusebenziseni i-glutes, i-hamstrings, kunye ne-quads, icala okanye i-lateral lunge nayo isebenza kwimisipha yakho yangaphakathi yethanga. Ukwenza i-lunge esecaleni:

1. Qala ukuma ubude, iinyawo ezinqamleza ububanzi ububanzi.
2. Thatha inyathelo elibanzi ngasekhohlo. Gobela idolo lasekhohlo xa utyhala umva wakho. Gcina iinyawo zombini ziphantsi emgangathweni kuwo wonke umda.
3. Shenxisa ngomlenze wakho wasekhohlo ukubuyela ekumeni.
4. Yenza imiphunga eli-10 ukuya kweli-12 kwicala lasekhohlo ngaphambi kokutshintshela ekunene.

Uyifaka njani imiphunga kwinkqubo yakho yesiqhelo

Ukuba ujonge ukuphucula umgangatho womzimba wakho kwaye womeleze imilenze yakho, cinga ukongeza imiphunga kuhlobo lwakho lokuzilolonga lweveki ezi-2 ukuya kwezi-3 ngeveki.

Ukuba umtsha emzimbeni, ungaqala ngokwenza imiphunga eli-10 ukuya kweli-12 kumlenze ngamnye ngexesha. Ukuba injongo yakho kukuphulukana nobunzima okanye ithoni emzimbeni wakho, kuya kufuneka kwenziwe imiphunga ukongeza kwimithambo yentliziyo kunye nolunye uqeqesho lwamandla.

Zama i-cardio okanye uqeqesho oluphakamileyo lokuqina amaxesha ama-2 ukuya kwayi-3 ngeveki, iintsuku eziguqukayo ngoqeqesho lwamandla, njengeempumlo, ngezinye iintsuku.

Ukuba awuqinisekanga ukuba ungawucwangcisa njani umsebenzi wokuzilolonga, sebenza nomqeqeshi oqinisekisiweyo onokwenza ishedyuli oza kuyilandela.

Ngaba ungayisebenzisa imiphunga ukubona uqeqesho lwezihlunu zakho?

Ezinye zeenzuzo zoqeqesho lwendawo, okanye ukujolisa kwindawo enye kuphela yomzimba wakho onemiphunga, kukuba ungabona ukonyuka okuncinci kuphuhliso lwezihlunu okanye ithoni kuloo ndawo.

Iingxaki kukuba umzimba wakho unokukwazi ukulungelelanisa ngokukhawuleza. Ukuhamba akusayi kuba ngumceli mngeni emva kweeveki ezimbalwa. Endaweni yoko, inkqubo yomzimba efanelekileyo inokukunceda uhlangane neenjongo zakho.

Iimpumlo zithelekisa njani ne squats?

Imilenze kunye ne squats zizinto ezifanayo zomzimba ezijolise kwimithambo kunye nemisipha yomlenze. Umahluko kukuba i-lunge yenziwe ngomlenze omnye ngexesha, ke womeleza umlenze ngamnye ngokwahlukeneyo. Oko kuthetha ukuba udubula izihlunu zakho ezizinzileyo. Oku kunokunceda nakuphi na ukungalingani.

Imilenze nayo ilula ngasemva, ke ukuba uva iintlungu ezisezantsi, cinga ukunamathela kwimiphunga endaweni yokongeza kwiisikwati. Ngaphandle koko, thintela ukugoba ukuya kude kwindawo ohlala kuyo.

Akukho squats okanye nemiphunga ebhetele ukuyenza toning. Zombini ziindlela ezilungileyo zokuzibandakanya ukubandakanya izihlunu kumzimba wakho osezantsi. Iziphumo ezilungileyo, cinga ukongeza zombini kulungelelwaniso lwakho.

Ukuthatha

Amalunge angasebenza ngokufanelekileyo ukunceda ithoni kunye nokomeleza umzimba wakho osezantsi. Qaphela ukwenza imiphunga ngefom efanelekileyo. Njengoko udibanisa, idolo lakho akufuneki lidlule kwiinzwane zakho. Kwaye musa ukuwandisa umlenze wakho kude nakoluphi na ulwalathiso xa ulunge, nokuba kunjalo.

Ukwenza imiphunga ngokuchanekileyo kunokunceda ukunciphisa umngcipheko wokulimala.

Ukuba ufuna uncedo ukuze uqalise ngemiphunga, cela umqeqeshi oqinisekisiweyo ukuba abukele ifom yakho. Xa usiya phambili, ungabamba izisindo zasimahla kwisandla ngasinye njengoko ujonge umceli mngeni owongezelelekileyo wokuqinisa. Khawukhumbule ukuba uhlala ujonga nogqirha wakho ngaphambi kokuba uqalise umkhuba omtsha wokuzilolonga.