Ezinye izindlela ezi-8 zokuVivinya Umlenze

-Delile

• Izithiyo
• Imisipha yasebenza
• Ukuzivocavoca okuhlukile
• 1. Izandiso zomlenze we-Bodyweight
• Ukukwenza:
• 2. Izandiso zemile emi
• Ukukwenza:
• 3. Izikwele
• Ukukwenza:
• 4. Ukuguqula amaphaphu
• Ukukwenza:
• 5. Izikwele ezihlukanisiwe zaseBulgaria ezinama-dumbbells
• Ukukwenza:
• 6. Isinyathelo phezulu
• Ukukwenza:
• 7. Abagibeli bamabhayisikili
• Ukukwenza:
• 8. Amaphaphu asemaceleni
• Ukukwenza:
• Kungani ezinye izindlela zingcono
• Ungakhuluma nini ne-pro pro
• Okubalulekile

Ukwelulwa komlenze, noma ukunwetshwa kwamadolo, uhlobo lokuzivocavoca amandla. Kuyisinyathelo esihle kakhulu sokuqinisa ama-quadriceps akho, aphambi kwemilenze yakho engenhla.

Izandiso zemilenze zenziwa emshinini wokwandisa umlenze. Uhlala emshinini ngephedi enesisindo ngaphezulu kwemilenze yakho engezansi. Ngemuva kwalokho usebenzisa ama-quads akho ukunweba amadolo akho kaninginingi bese uphakamisa imilenze yakho engezansi.

Ngenkathi ukwandiswa komlenze kungukuzivocavoca okuhle kwe-quad, kungahle kungabi ukuhamba okusebenzayo kakhulu.

Izithiyo

Ngaphandle kwama-quads, ukuzivocavoca akusebenzi eminye imisipha. Akusebenzi ukuthuthukisa amandla omlenze jikelele.

Kubeka nengcindezi enkulu emadolweni, okwandisa ubungozi bokulimala. Futhi, akulula kakhulu ngoba udinga umshini okhethekile.

Ungenza ezinye izivivinyo esikhundleni sezandiso zemilenze. Lezi ezinye izindlela azisebenzi kuphela ama-quads, kepha nezinye izicubu zomlenze. Futhi abacindezelekile emadolweni.

Ngaphambi kokuzama inqubo entsha yokuzivocavoca, thintana nodokotela wakho kuqala. Udokotela wakho angakuchaza ukuthi ungahlala kanjani uphephile ngenkathi usebenza.

Imisipha yasebenza

Ukuzivocavoca kwemilenze kuhlose i-quadriceps femoris.

Ama-quadriceps ayiqembu lemisipha ngaphambili nohlangothi lwethanga lakho.

Lokhu kufaka phakathi:

• i-rectus femoris
• i-vastus lateralis
• i-vastus medialis
• enkulukazi intermedius

Njengeqembu, ama-quads ayisicubu esikhulu kunazo zonke emzimbeni womuntu. Inhloso yaleli qembu lemisipha ukunweba amadolo akho.

Ama-quads aqinile abalulekile ekuhambeni, ukuqubuzana, nokuma okuhle.

Ukuzivocavoca okuhlukile

1. Izandiso zomlenze we-Bodyweight

Ungenza izandiso zomlenze ngenkathi uhleli esihlalweni esijwayelekile. Lokhu kuzoqinisa ama-quads ngaphandle kokusebenzisa isisindo esingeziwe.

Kubuye kunciphise ukucindezela emadolweni. Uma unezinkinga zamadolo, izandiso zomlenze wesisindo somzimba ngaphandle komshini kungaba enye indlela ekahle.

Ukukwenza:

1. Hlala esihlalweni. Tshala izinyawo zakho phansi, ububanzi be-hip-wide.
2. Lungisa umhlane wakho.
3. Yelula idolo lakho langakwesokudla ukuze uphakamise umlenze wakho wangakwesokudla.
4. Buyela endaweni yokuqala.
5. Qala ngamasethi amabili we-10 kuya ku-12 reps. Phinda ngomlenze wesobunxele.

2. Izandiso zemile emi

Ukwelulwa komlenze omile kuqinisa i-core kanye ne-quads yakho, kunikeze izinzuzo ezifanayo kwizandiso zomlenze emshinini. Iphinde inselele ibhalansi yakho nokuxhumanisa.

Ukukwenza:

1. Beka izinyawo zakho ububanzi be-hip ububanzi. Gcina amahlombe akho kude nezindlebe zakho.
2. Bandakanya umnyombo wakho. Phakamisa unyawo lwakho lokunene 1 noma 2 amayintshi phansi.
3. Gobisa idolo lakho langakwesokudla ukuthumela unyawo lwakho lokunene emuva.
4. Qondanisa idolo lakho langakwesokudla ukuze welule umlenze wakho phambi kwakho.
5. Qala ngamasethi amabili we-10 kuya ku-12 reps. Phinda ngomlenze wesobunxele.

Ukwenza kube nzima, engeza isisindo seqakala onyaweni osiphakamisayo. Ungase futhi ubeke isandla sakho odongeni ukuze uthole ukwesekwa okwengeziwe.

3. Izikwele

Isikwele ukuzivocavoca umzimba okukhomba ama-quads akho. Iphinde ifake imisipha ku:

• umnyombo
• isinqa
• okhalweni
• imilenze engezansi

Ukukwenza:

1. Yima ngezinyawo zakho zihlukaniswe ububanzi. Phendulela izinzwane zakho ngaphandle. Hlanganisa izandla zakho ndawonye noma uzibeke ezinhlangothini zakho. Donsela amahlombe akho phansi.
2. Hlanganisa umnyombo wakho bese uqondisa umhlane wakho. Phusha izinkalo zakho emuva bese ugoba amadolo akho.
3. Yehlisa okhalweni lwakho kuze kube yilapho amathanga akho angaphambili ehambelana phansi. Gcina amadolo akho ngaphezu kwamaqakala akho.
4. Phusha izithende zakho ume ngezinyawo.
5. Qala ngamasethi amabili we-10 kuya ku-12 reps.

Ukuziphonsela inselelo, bamba i-kettlebell noma i-dumbbell ngenkathi wenza ama-squats.

4. Ukuguqula amaphaphu

Phindisela amaphaphu, njengezandiso zemilenze, qinisa futhi ubeke imisindo yakho.

Ziphinde zisebenze izingilazi, imisipha, nengqikithi, ngakho-ke uzothola ukuzivocavoca okunamandla ngokwengeziwe.

Ukukwenza:

1. Yima ngezinyawo zakho eceleni.
2. Phindela emuva unyawo lwakho lokunene. Yehlisa idolo lakho langakwesokudla liye kuma-degree angama-90.
3. Phusha unyawo lwakho lokunene ukubuyela endaweni yokuqala.
4. Phinda ngomlenze wesobunxele ukuqedela ukuphindaphinda okukodwa.
5. Qala ngamasethi amabili we-10 kuya ku-12 reps.

5. Izikwele ezihlukanisiwe zaseBulgaria ezinama-dumbbells

Isikwele esihlukanisiwe saseBulgaria sikhombe izingilazi zakho kanye nezinqulu zakho. Ibuye isebenze imisipha yakho kanye ne-quads, iyenze ibe yindlela enhle yokwengeza umlenze.

Ukwenza lokhu kuhamba, uzodinga i-dumbbell nebhentshi. Ibhentshi kufanele libe ukuphakama kwamadolo noma phansi kancane.

Ukukwenza:

1. Yima ngomhlane ebhentshini. Bamba i-dumbbell ngezandla zombili bese ubeka izindololwane zakho emzimbeni wakho.
2. Hlukanisa imilenze yakho esimweni se-lunge, uphumule phezulu konyawo lwakho lwesokudla ebhentshini. Tshala unyawo lwakho lwesokunxele phansi.
3. Goba umlenze wakho wesobunxele ukwehlisa idolo lakho langakwesokudla. Yehlisa kuze kube yilapho ithanga lakho lesobunxele lifana naphansi futhi idolo lakho langakwesokudla licishe lithinte phansi.
4. Phusha unyawo lwakho lwesobunxele bese ubuyela endaweni yokuqala.
5. Qala ngamasethi amabili we-10 kuya ku-12 reps. Shintsha imilenze bese uyaphinda.

Isikwele esihlukanisiwe saseBulgaria sidinga ibhalansi enhle. Uma umusha kulokhu kuhamba, kuzame ngaphandle kwe-dumbbell kuqala. Ungangeza i-dumbbell uma usujwayele ukunyakaza.

6. Isinyathelo phezulu

Ama-step ups ayasebenza ekuqiniseni ama-quads akho, ama-glutes, nama-hip flexors. Babuye bathuthukise ukulinganisela nokuhamba kwe-hip.

Uzodinga ibhentshi noma ibhokisi elisemadolweni noma eliphansi kancane.

Ukukwenza:

1. Yima ubheke ebhentshini izinyawo zakho zibanzi-ububanzi ububanzi. Gcina izandla zakho okhalweni bese uqondisa isibilini sakho.
2. Beka unyawo lwakho lokunene ngaphezulu kwebhentshi. Gcina idolo lakho langakwesokudla phezu kweqakala lakho langakwesokudla.
3. Cindezela unyawo lwakho lwesobunxele ukuze ungene ebhokisini. Beka unyawo lwakho lwesokunxele eceleni konyawo lwakho lwesokudla bese usukuma uqonde.
4. Nyathela unyawo lwakho lwesokudla emuva futhi uye phansi. Phinda ngonyawo lwakho lwesobunxele ukubuyela endaweni yokuqala.
5. Qala ngamasethi amabili we-10 kuya ku-12 reps.

7. Abagibeli bamabhayisikili

Isikwele samabhayisikili, noma i-quad squat, kungenye indlela yokwengeza umlenze.

Izinyawo zakho zibekwe ndawonye futhi izithende zakho ziphakanyisiwe. Lokhu kuvumela izinkalo zakho ziqonde phansi, okuphoqa ukuthi ama-quads akho asebenze kanzima.

Uzodinga ipuleti lesisindo noma umgwaqo ongaba amasentimitha amathathu ukuphakama.

Ukukwenza:

1. Yima ngezinyawo zakho eceleni.
2. Phumula izithende zakho epuletini noma kunqenqema lomgwaqo. Gcina izandla zakho zihlangene noma ziqonde phambili.
3. Bopha umnyombo wakho.
4. Gobisa amadolo akho bese ucwilisa kancane okhalweni lwakho endaweni egcwala kakhulu kuze kube yilapho imisipha yakho ithinta amathole akho.
5. Sukuma ubuyele endaweni yokuqala.
6. Qala ngamasethi amabili we-10 kuya ku-12 reps.

Njengoba uba namandla, ungabamba idumbbell esandleni ngasinye.

8. Amaphaphu asemaceleni

Amaphaphu asemaceleni, noma amaphaphu asemaceleni, yenza kusebenze isibunu sakho, izinqe zakho, nezinqola zakho.

Ukukwenza:

1. Yima ngezinyawo zakho ububanzi be-hip-wide. Bhekisa izinzwane zakho phambili. Gcina izandla zakho zihlangene noma ziqonde phambili.
2. Bandakanya umnyombo wakho.Nyathela unyawo lwakho lwesokudla uye ohlangothini, uthumele okhalweni lwakho emuva bese uhambisa isisindo sakho ngaphezu komlenze wakho wokunene.
3. Qhubeka kuze kube yilapho ithambo lakho langakwesokudla ligudla ngonyawo lwakho lwesokudla.
4. Phusha unyawo lwakho lokunene ukubuyela endaweni yokuqala.
5. Phinda ngomlenze wesobunxele ukuqedela ukuphindaphinda okukodwa.
6. Qala ngamasethi amabili we-10 kuya ku-12 reps.

Kungani ezinye izindlela zingcono

Izandiso zemilenze zilungile uma ufuna ukugxila kuma-quads akho. Kepha uma ungathanda ukuthuthukisa amandla omlenze jikelele, kungcono wenze ezinye izindlela.

Ezinye izindlela zokwandiswa kwemilenze zibandakanya imisipha yomlenze eminingi, njenge-glutes kanye nemisipha. Ukuzivocavoca okunye kusebenza ngisho nomgogodla wakho, obalulekile ekumeni kahle nasekulinganiseni.

Lezi zinketho zinikeza ukuzivocavoca okusebenza ngokwengeziwe kunezandiso zomlenze emshinini. Ukwengeza, ezinye izindlela zokuzivocavoca zinciphisa ingozi yokulimala ngoba azicindezeli kakhulu emadolweni. Lokhu kungahle kube kuhle uma unesimo sedolo njenge-arthritis arthritis.

Ungakhuluma nini ne-pro pro

Uma umusha ekuqeqesheni amandla, khuluma nomelaphi womzimba noma umqeqeshi womuntu siqu. Bangakha uhlelo lokuzivocavoca olufanele lonke izinga lakho lempilo nokuqina.

Vakashela uchwepheshe uma unezinkinga zamadolo, umlenze, noma inqulu. Ungadinga ukugadwa ukwenza ngokuphepha ukusebenzisa umlenze.

Kufanele futhi ukhulume nodokotela noma umqeqeshi womzimba uma ululama ekulimaleni, njengomlenze ophukile. Bangakunikeza ukulungiswa ngokuya ngezidingo zakho zomuntu siqu.

Okubalulekile

Ukwenza izandiso zemilenze emshinini kuzosebenza ama-quads, kepha ngeke kuqinise noma yimiphi eminye imisipha.

Kunokuzivocavoca okuningi ongakwenza esikhundleni sezandiso zemilenze. Lezi ezinye izindlela zibandakanya imisipha eminingi, ngakho-ke uzothola ukuzivocavoca okusebenzayo.

Lezi zinyathelo futhi azicindezeli kakhulu emadolweni, ngakho zinciphisa ingozi yokulimala.

Uma ungaqiniseki ukuthi ungakwenza kanjani lokhu kuvivinya umzimba, xhumana nomqeqeshi womuntu siqu noma omunye uchwepheshe wokuzivocavoca. Bazokwazi ukukubonisa ukuthi ungakwenza kanjani lokhu kuhamba ngokuphepha nangokufanele.