Uqeqesho lomlenze: Ukuzilolonga oku-8 kwethanga, ngasemva kunye nethole

Umxholo

• Ukuzivocavoca kwamathanga
• 1. Isquat
• 2. Ukwandisa
• 3. Umatshini wokushicilela umlenze
• Ukuzivocavoca umzimba kamva
• 1. Ilukhuni
• 2. UFlexora ulele phantsi
• Ukuzivocavoca umzimba
• 1. Ukuphakama kwe-Hip
• 2. "Ukubuyela umva"
• Ukuzilolonga kwethole

Uqeqesho lomlenze lungohlulwa ngokweqela lemisipha ofuna ukusebenza nalo, kwaye linokuboniswa yingcali yemfundo yomzimba ukwenza umthambo kwiqela ngalinye lezihlunu. Ke, imithambo esebenza kwimisipha yangaphambi kwethanga, ithole, ukubengezela kunye nomlenze ngaphakathi, umzekelo, kungabonakaliswa, kunokwenziwa kwiiseti ezi-3 zokuphindaphinda ezili-10 ukuya kwezili-12.

Ukuze ube neziphumo ezingcono, kubalulekile ukuba uqeqesho lwenziwe ngamandla, ngokwesikhokelo seengcali kwaye ube nokutya okusempilweni kunye nokulinganisela, ekufuneka kukhokelwe yingcali yezondlo ngokwenjongo.

Ukuzivocavoca kwamathanga

1. Isquat

I-squat ithathwa njengentshukumo epheleleyo, kuba ukongeza ekusebenzeni kwethanga, ikwasebenza nasemva komlenze, iimpundu kunye nethole, kuba, ke, kuthathelwa ingqalelo njengomthambo omkhulu womlenze.

Kubalulekile ukuba umntu abe nesikhokelo esivela kwingcali yemfundo yokomzimba ukuze kuthintelwe ukwenzakala. Ke kuyacetyiswa ukuba umntu abeke iinyawo zakhe ububanzi benyonga phakathi kunye ne-squat ngokungathi bazokuhlala esitulweni.

I-squat inokwenziwa nge-barbell exhaswa kwi-trapezius kunye namagxa okanye nge-dumbbells phambi komzimba, kwaye kufuneka yenziwe ngokukhokelwa ngumqeqeshi. Nazi ezinye iindlela zokhetho.

2. Ukwandisa

Usihlalo we-extensor ngumsebenzi omkhulu wokusebenza kwimisipha ngaphambili kwethanga, ebizwa ngokuba yi-quadriceps. Ukulungiselela le nto, umntu kufuneka alungelelanise ukubuyela umva kwesixhobo, ukuze amazantsi omqolo axhaswe kakuhle kwaye idolo alidluli kumgca weenyawo.

Emva kohlengahlengiso, umntu kufuneka abeke iinyawo zakhe ngasemva kwenkxaso yezixhobo kwaye andise umlenze ukuze inkxaso iphakame ngokufanayo nedolo kwaye umlenze wandiswe ngokupheleleyo. Emva koko, kuya kufuneka ulawule intshukumo kwindawo yokuqala kwaye uphinde intshukumo kwakhona.

3. Umatshini wokushicilela umlenze

Umlenze wokushicilela lukhetho lokuzilolonga olunceda ekusebenzeni izihlunu zethanga, kwaye lunokwenziwa kwisixhobo esivumela imilenze ukuba iguqule ku-45º okanye ku-90º, kwaye ingcali yemfundo yomzimba kufuneka ibonise ukuba zeziphi izixhobo ngokwenjongo yoqeqesho.

Lo msebenzi ugqibelele, njengoko ikuvumela ukuba usebenze kungekuphela phambi kwethanga, kodwa nasemva nangasemva. Ukwenza lo msebenzi, kuya kufuneka uhlengahlengise ibhentshi kwaye uhlengahlengise iinyawo zakho eqongeni emva koko utyhale, ngokuthe chu ukubuyela kwindawo yokuqala kwaye uphinde lo msebenzi kaninzi ukuya kwali-12 amaxesha okanye ngokhokelo lobungcali kwezemfundo.

Ukuzivocavoca umzimba kamva

1. Ilukhuni

Ukuqina kukuzilolonga okukhulu ngasemva komlenze, njengoko isebenza kuyo yonke imisipha yomqolo, kubandakanya nokuqaqamba. Lo msebenzi ungenziwa kusetyenziswa i-barbell okanye i-dumbbells kwaye, ngenxa yoku, kuya kufuneka ubambe umthwalo phambi komzimba wakho, ngaphezulu okanye kancinci esinqeni, emva koko uwuthobele usiya ngasezinyaweni kancinci, ujonge umva omele ukuba igcinwe emgceni ukunqanda imbuyekezo.

Ngexesha lokwehla, unokugcina imilenze yakho yandisiwe okanye i-semi-flexed, kwaye kunokwenzeka ukuba unyanzele isinqe sakho sibuyele endaweni ukuze sigxininise ngakumbi ekusebenzeni kwemisipha.

Olunye umahluko wokuqina kukuma kwelacala elinye, apho umntu kufuneka abambe i-dumbbell phambi komzimba kunye nesandla esinye kwaye umlenze ochaseneyo kufuneka unqunyanyiswe emoyeni ngelixa intshukumo isenziwa, ngaloo ndlela usebenza omnye umlenze . Olunye ukhetho luyaziwa njenge "molweni kusasa", apho umntu esenza intshukumo yokuqina kunye nebha ngasemva.

2. UFlexora ulele phantsi

Kulomthambo wethanga elingasemva, umntu kufuneka alale kwitafile eguqukayo, ekufuneka ihlengahlengiswe ngokobude kunye nobungakanani bemilenze, ilingane inyonga kwigophe lezixhobo kunye neenyawo kwinkxaso, emva koko iguqule imilenze nangaphezulu.okanye ngaphantsi ko-90º kwaye ubuyele kwindawo yokuqala ngokuthe chu.

Kubalulekile kulo msebenzi ukuba umatshini ulungelelaniswe ngokufanelekileyo, kunye nobunzima obuya kwenziwa umthambo, kuba ngale ndlela kunokwenzeka ukunqanda ukwenzakala kunye nokugcwalisa umthwalo kumqolo ongezantsi.

Ukuzivocavoca umzimba

1. Ukuphakama kwe-Hip

Ukuphakama kwe-Hip yenye yeendlela zokuzivocavoca ezinokubonakaliswa ekusebenziseni i-glutes, kwaye inokwenziwa kuphela ngobunzima bomzimba okanye ukusebenzisa ubunzima. Kwimeko yokwenza ubunzima kuphela, umntu kufuneka alale phantsi, isisu sinyukile kwaye amadolo agobile kwaye anyuse isinqe ngaxeshanye nesivumelwano se-glutes. Emva koko yehlisa isinqe sakho, ubathintele ekuchukumiseni umgangatho, kwaye uphinde intshukumo kwakhona.

Enye indlela yokwenza lo msebenzi kukuxhasa i-barbell okanye i-dumbbell esinqeni sakho, kubalulekile ukuba kule meko umntu axhase umva ebhentshini, kwaye enze intshukumo efanayo.

Ukongeza ekusebenziseni iiglute, ukuphakamisa inyonga kukwavuselela izihlunu zesisu kunye nezethanga kwaye ke kuthathwa njengokuzilolonga okukhulu.

2. "Ukubuyela umva"

"Ukukhaba" ngomnye umthambo osebenza ikakhulu kwimigcobo, nangona kunjalo iyakwazi ukwenza ukuba izihlunu zisebenze ngasemva komlenze. Ukwenza lo msebenzi, umntu kufuneka abekhona kwindawo ezine zokuxhasa kwaye, xa umlenze ugobile okanye wandisiwe, phakamisa ukuphakama kwesinqe, ngaxeshanye nokuncipha kwegluteus. Emva kokuphakamisa, kufuneka ulawule ukwehla komlenze kwindawo yoqobo kwaye uphinde wenze intshukumo efanayo.

Enye indlela yokuqinisa lo msebenzi kukwenza intshukumo usebenzisa i-shin guard emlenzeni ekusetyenzwa kuwo, okanye kumatshini othile, apho umntu kufuneka atyhale ibar ekhoyo kwizixhobo, akwazi ukulungelelanisa ubunzima.

Ukuzilolonga kwethole

Ukuzivocavoca ithole eliqhele ukwenziwa kudla ngokwenziwa ekupheleni koqeqesho, kuba zonke ezinye izinto ezenziwayo ngexesha loqeqesho ziyasebenza nesihlunu. Nangona kunjalo, ukwenza imithambo ethile yesi sihlunu kubalulekile ukuqinisekisa uzinzo olukhulu lomlenze, ukomelela ngakumbi kunye nevolumu, ekwaxhasa ukuthanda ubume bomlenze.

Olunye umthambo olunokuboniswa lithole elikwisinyathelo, apho umntu kufuneka axhase incam yeenyawo ezinyathelweni kwaye ashiye isithende singaxhaswanga. Emva koko, kuya kufuneka wolule ithole lakho, utyhalele phezulu umzimba wakho, emva koko uye ezantsi kwakhona, uziva ukuba ukolula kwezihlunu. Ukulungiselela iziphumo, kubalulekile ukuba ngalo mzuzu wokuhla, umntu avumele izithende ukuba zidlule kancinci kulayini wenyathelo, ngenxa yoko kunokwenzeka ukuba usebenze ngakumbi umsipha.

Kuhlala kuboniswa ukuba kukho iiseti ezi-3 zolu qheliselo lokuphindaphinda ezili-10 ukuya kwele-12 okanye ngokokuqhelaniswa noqeqesho lomsebenzi wezemfundo, kungenxa yokuba inani lokuphindaphinda kunye noluhlu lungahluka ngohlobo kunye nenjongo yoqeqesho.

Yazi ezinye iimvavanyo zethole.