Ukuzivocavoca ukushuba kwemilenze

-Delile

• Ukuzivocavoca kwe-glutes kanye nemisipha
• 1. Isikwele
• 2. Ngiyacwila
• 3. Ukuqina
• 4. Ucwaningo lomhlaba
• 5. Isihlalo seFlexor
• Ukuzivocavoca umzimba ngaphambili kwethanga
• 1. Umshini wokunyathelisa ngomlenze
• 2. Ukunweba isihlalo

Ukuzivocavoca ukuqinisa noma i-hypertrophy yezitho ezingezansi kufanele kwenziwe maqondana nemikhawulo yomzimba uqobo futhi, okungcono, ngaphansi kokuqondiswa kukachwepheshe wezemfundo yokuzivocavoca umzimba ukugwema ukwenzeka kokulimala. Ukufeza i-hypertrophy, kuyadingeka ukuthi izivivinyo zenziwe kakhulu, ngokuqhubeka kokukhula komthwalo nokulandela ukudla okufanele kwenhloso. Bona ukuthi kwenzeka kanjani nokuthi ungakwenza kanjani ukuzivocavoca kwe-hypertrophy.

Ngaphezu kokuqinisa kanye ne-hypertrophy, ukuzivocavoca kwezitho ezingezansi kuqinisekisa imiphumela emihle maqondana nokwehliswa kwe-flaccidity ne-cellulite, ngaphezu kokuthuthukisa ukulinganisela komzimba ngenxa yokuzinza okungcono kwedolo neqakala, ngokwesibonelo.

Kubalulekile ukuthi izivivinyo zisungulwe ngungoti wezemfundo ngokomzimba ngokwenhloso kanye nemikhawulo yomuntu. Ngaphezu kwalokho, ukufeza inhloso oyifunayo, kubalulekile ukuthi lowo muntu alandele ukudla okufanele, okufanele kunconywe yisazi sokudla. Nakhu ukuthi ungadla kanjani ukuze uthole isisindo semisipha.

Ukuzivocavoca kwe-glutes kanye nemisipha

1. Isikwele

Isikwele singenziwa ngesisindo somzimba noma nge-barbell, futhi kufanele senziwe ejimini ngaphansi kokuqondiswa uchwepheshe ukugwema ukulimala okungenzeka. Ibha kumele ibekwe ngemuva, ibambe ibha ngokubeka izindololwane zibheke phambili nokugcina izithende zimile phansi. Ngemuva kwalokho, ukunyakaza kwe-squat kufanele kwenziwe ngokuya ngomkhakha wobungcweti naku-amplitude ephezulu ukuze imisipha isebenze kuze kufike phezulu.

Isikwele wukuzivocavoca okuphelele impela, ngoba ngaphezu kokusebenza kwama-glutes kanye nemisipha yangemuva kwethanga, ibuye isebenze ne-quadriceps, okuyisisipha sangaphambili sethanga, isisu nangemuva. Hlangana nokuzivocavoca kwe-squat okungu-6 kwama-glutes.

2. Ngiyacwila

Isinki, ebizwa nangokuthi ukukhahlela, kuwumsebenzi omuhle wokuzivocavoca hhayi i-gluteus kuphela, kepha ne-quadriceps. Lokhu kuvivinya umzimba kungenziwa ngesisindo somzimba uqobo, nge-barbell ngemuva noma ephethe i-dumbbell futhi iqukethe ukuthatha igxathu eliya phambili nokuguquguqula idolo kuze kube yilapho ithanga lomlenze eliqhubekile lifana phansi, kepha ngaphandle idolo lidlula umugqa wonyawo, bese liphinda ukunyakaza ngokuya ngesincomo sikachwepheshe.

Ngemuva kokuqeda ukuphindaphinda ngomlenze owodwa, ukunyakaza okufanayo kufanele kwenziwe ngomunye umlenze.

3. Ukuqina

Ukuqina kuyisivivinyo esisebenza umlenze wangemuva nemisipha ekhazimulayo futhi kungenziwa ngokubamba i-barbell noma i-dumbbells. Ukuhamba kokuqina kuqukethe ukwehlisa umthwalo ogcina umgogodla uqondaniswe nemilenze yeluliwe noma igobekile kancane. Isivinini sokwenza ukunyakaza kanye nenombolo yokuphindaphindeka kumele kusungulwe ngochwepheshe ngokwenhloso yomuntu.

4. Ucwaningo lomhlaba

Lokhu kuvivinya kufana nokuphikisana nokuqina: esikhundleni sokwehlisa umthwalo, i-deadlift iqukethe ukuphakamisa umthwalo, ukukhuthaza umsebenzi womlenze ongemuva kanye nemisipha ye-gluteus. Ukuze wenze lo msebenzi, umuntu kufanele abeke izinyawo zakhe ububanzi bendawo enqunu futhi agobe ukuze athathe ibha, agcine umgogodla uqondaniswe. Ngemuva kwalokho, yenza ukunyakaza okuphezulu kuze kube yilapho imilenze iqonde, ugweme ukuphonsa umgogodla emuva.

5. Isihlalo seFlexor

Le mishini ingasetshenziselwa ukusiza ekuqiniseni nasekuqiniseni imisipha yethanga engemuva. Ngalokhu, umuntu kufanele ahlale esihlalweni, alungise isihlalo ukuze umgogodla wakhe uhlale ebhentshini, asekele amaqakala ku-roll roll futhi enze ukunyakaza kwamadolo.

Ukuzivocavoca umzimba ngaphambili kwethanga

1. Umshini wokunyathelisa ngomlenze

Njenge-squat, umshini wokunyathelisa womlenze uwukuzivocavoca okuphelele kakhulu, okuvumela hhayi kuphela umsebenzi wemisipha ngaphambili kwethanga, kepha futhi nangemuva nokukhazimula. Imisipha esebenza kakhulu ngesikhathi sokucindezela umlenze incike engxenyeni lapho ukunyakaza kwenziwa khona kanye nokuma kwezinyawo.

Ukugcizelela kakhulu ama-quadriceps, izinyawo kufanele zibekwe engxenyeni ephansi kakhulu yesikhulumi. Kubalulekile ukuthi umhlane uxhaswe ngokuphelele ebhentshini, ukugwema ukulimala, ngaphezu kokucindezela nokuvumela ipulatifomu yehlele endaweni ephezulu kakhulu, ngaphandle kwabantu abanezinguquko zokuma noma izinkinga ze-osteoarticular.

2. Ukunweba isihlalo

Le mishini ivumela ama-quadriceps ukuthi asebenze ehlukanisiwe, futhi umuntu kufanele alungise ngemuva kwesihlalo ukuze idolo lingadluli umugqa wezinyawo futhi umuntu ancike ngokuphelele esihlalweni ngesikhathi sokunyakaza.

Izinyawo kufanele zibekwe ngaphansi kwe-roller yokusekela futhi umuntu kufanele enze ukunyakaza kokuphakamisa le roller kuze kube yilapho umlenze unwetshwa ngokuphelele, futhi kufanele enze lokhu kunyakaza ngokusho kwesincomo sochwepheshe wezemfundo yomzimba.