Izindlela Ezingcono Kakhulu Zomlenze Press

-Delile

• Amandla omlenze
• Benzani abacindezela imilenze?
• 1. Umshini wokunyathelisa womlenze usebenzisa amabhande wokumelana
• Cindezela ibhande lomlenze webhande lokumelana, ulala phansi
• Ukucindezela okuthuthukile kwebhande lomlenze
• 2. Izikwele
• Izikwele ezithuthukile
• Sumo squats
• Hlukanisa izikwele
• 3. Amalenge
• Amaphaphu athuthukile
• 4. Eqa ebanzi
• 5. Ukuzivocavoca ngebhuloho
• Ibhuloho eliphakeme
• Ukuthatha

Amandla omlenze

Noma ngabe usebenzisa imilenze yakho ukusebenzisa imarathon noma ukuthola iposi, ukuba nemilenze eqinile kubalulekile.

Umshini wokucindezela umlenze, uhlobo lokuzivocavoca lokuzivikela, kuyindlela enhle yokuqinisa imilenze yakho. Kwenziwa ngokucindezela imilenze yakho ngokumelene nezisindo emshinini wokucindezela umlenze.

Njengazo zonke izivivinyo zokuqeqesha amandla, imishini yokunyathelisa imilenze yakha imisipha, yehlisa ingozi yokulimala, futhi ilwe nokulahleka kwemisipha okuhlobene nobudala. Lokhu kubalulekile emisebenzini yansuku zonke njengokuvuka embhedeni nokuthenga ukudla.

Kodwa-ke, awudingi umshini obizayo noma ubulungu bejimu ukuze usebenze imilenze yakho. Ngalezi zivivinyo ezinhlanu ezingenamshini, ungaqinisa imilenze yakho ngokunethezeka kwekhaya lakho.

Benzani abacindezela imilenze?

Imishini yokunyathelisa yemilenze yenziwa ihleli phansi. Imilenze yakho icindezela ngokuphindaphindiwe ngokumelene nezisindo, ezingashintshwa ngokuya ngezinga lakho lokuqina. Lokhu kuhlose ama-quads akho, ama-glutes, ama-hamstrings, ama-hips namathole akho.

Isikhundla esihleliwe semishini yokucindezela imilenze sisiza ukugcina umzimba wakho ophezulu nomzimba wakho unganyakazi. Kudinga ibhalansi encane ukuphakamisa izinsimbi, ngokusho kocwaningo lwango-2016.

Kunezinye izindlela eziningi zokusebenzisa umshini wokucindezela umlenze. Eziningi zazo zisekelwe kulezi zivivinyo ezinhlanu:

1. Umshini wokunyathelisa womlenze usebenzisa amabhande wokumelana

Ibhendi lokumelana lingashintsha isisindo somshini wokucindezela umlenze. Ukucindezela kwemilenze ngamabhande wokumelana kusebenza izicubu ezifanayo nezokucindezela umlenze emshinini. Amabhande wokumelana ayaphatheka futhi ahambisane, ngakho-ke kulula ukuwusebenzisa kuzilungiselelo ezahlukahlukene.

Izinsiza kusebenza ziyadingeka: Ibhande lokumelana nomata noma isihlalo

Imisipha yasebenza: Ama-Quads, imisipha, ama-glutes, amathole

Cindezela ibhande lomlenze webhande lokumelana, ulala phansi

Le nguqulo ikwenza usebenze ngamandla adonsela phansi, njengemishini yokucindezela yomlenze emshinini.

1. Lala embhedeni ubheke phezulu. Phakamisa izinyawo zakho emgqeni. Bendisa amadolo akho, udale i-angle engama-90 degree. Flex izinyawo zakho, ukhombe izinzwane zakho ophahleni.
2. Songa ibhande elizungeze izinyawo zakho bese ubamba imiphetho. Gcina izinyawo zakho eceleni.
3. Cindezela izinyawo zakho ngokumelene nezibopho kuze kube yilapho imilenze yakho iqonde.
4. Gobisa amadolo akho ukuze ubuyele engeni le-90-degree.
5. Qala ngeqoqo elilodwa le-8 kuya ku-12 reps.

Uma umhlane wakho udinga ikhefu, ungenza imishini yokunyathela imilenze esihlalweni.

1. Hlala uqonde esihlalweni. Cindezela umnyombo wakho bese ugcina umhlane wakho uphansi.
2. Songa ibhande elizungeze izinyawo zakho zombili bese ubamba imiphetho ngenhla kwamathanga akho.
3. Cindezela izinyawo zakho ngokumelene nebhande kuze kube yilapho imilenze yakho iqonde.
4. Gobisa amadolo akho ukuze ubuyele endaweni yokuqala.
5. Qala ngeqoqo elilodwa le-8 kuya ku-12 reps.

Ukucindezela okuthuthukile kwebhande lomlenze

Ukukhulisa ukumelana, sebenzisa ibhendi elifushane noma elijiyile.

2. Izikwele

Ama-squats alingisa ukuhamba kwemishini yokunyathela imilenze. Zenziwe ngokuma mpo, ngakho-ke iqolo lakho eliphansi limunca ingcindezi encane. Uma unezinhlungu emuva noma ukulimala, ama-squats angaba yindlela efanelekayo yomshini wokucindezela umlenze.

Izinsiza kusebenza ziyadingeka: Akukho

Imisipha yasebenza: Ama-Quads, ama-glutes, imisipha

1. Yima ngezinyawo zakho ububanzi be-hip-wide. Tshala izithende zakho phansi bese ubheka izinzwane zakho phambili.
2. Ukuze ulinganise, welula izingalo zakho phambili noma uhlanganise izandla zakho ndawonye.
3. Thumela izinkalo zakho emuva. Gobisa amadolo akho wehlise izinqe. Gcina umhlane wakho uqonde futhi isifuba sakho siphakanyisiwe.
4. Yehlisa kuze kube yilapho amathanga akho ehambelana phansi. Gcina amadolo akho phezu kwamaqakala akho.
5. Phusha izithende zakho ume ngezinyawo.
6. Qala ngeqoqo elilodwa le-8 kuya ku-12 reps.

Izikwele ezithuthukile

Njengoba uba namandla, zama ukubamba i-dumbbell noma i-kettlebell ngenkathi wenza ama-squats.

Sumo squats

Ungenza kube nzima ngokwenza ama-sumo squats. Isimo esibanzi salokhu kuhlukahluka sikhomba imisipha yakho yangaphakathi yethanga.

1. Yima ngezinyawo zakho zibanzi kancanyana kune-hip-wide apart.
2. Bhekisa izinzwane zakho engeli, kude nomzimba wakho. Tshala izithende zakho phansi.
3. Hlanganisa izandla zakho ndawonye noma ubambe isisindo.
4. Dudula izinkalo zakho emuva, uguqe ngamadolo akho, bese wehlisa izinqe zakho. Faka i-abs yakho ukugcina umhlane wakho uqondile nesifuba siqondile.
5. Yehlisa kuze kube yilapho amathanga akho ehambelana phansi. Gcina amadolo akho phezu kwamaqakala akho.
6. Cindezela ezithendeni zakho ukusukuma.
7. Qala ngeqoqo elilodwa le-8 kuya ku-12 reps.

Hlukanisa izikwele

Ukuphonsela inselelo umlenze owodwa ngasikhathi, hlukanisa izikwele. Le nguqulo igxile kuma-quads akho nase-glutes.

1. Hamba unyawo olulodwa uye phambili unyawo olulodwa emuva. Shift isisindo sakho esiningi uye emlenzeni wangaphambili. Phakamisa isithende sonyawo lwakho lwangemuva.
2. Bhekisa izinzwane zakho phambili. Hlanganisa izandla zakho ndawonye.
3. Gobisa amadolo akho bese wehlisa izinkalo zakho, uzigcine zihambisana namahlombe akho.
4. Yehlisa kuze kube yilapho idolo lakho langemuva lingaphezulu nje kwephansi.
5. Cindezela ama-glutes akho bese ubuyela endaweni yokuqala.
6. Qala ngeqoqo elilodwa le-8 kuya ku-12 reps. Phinda ngomunye umlenze.

3. Amalenge

Ama-lunge, njengama-squats, ahlanganisa imisipha yomlenze wakho ngaphandle kokufaka ingcindezi emhlane wakho. Isenzo sokuqhubekela phambili sisebenza ngama-quads akho kanye nama-glutes.

I-lunge ihlukile kune-squat ehlukanisiwe. I-lunge ifaka imilenze yomibili ngasikhathi sinye, kanti isikwele esihlukanisiwe sisebenzisa esisodwa ngasikhathi.

Izinsiza kusebenza ziyadingeka: Akukho

Imisipha yasebenza: Ama-Quads, ama-glutes, imisipha

1. Yima ngezinyawo zakho ububanzi be-hip-wide.
2. Hambisa unyawo lwakho phambili bese uphonsa okhalweni lwakho, uguqe ngamadolo akho abe ama-engela angama-90 degree.
3. Zithobe kuze kube yilapho ithanga lakho langaphambili lifana phansi. Gcina idolo lakho langaphambili phezu kweqakala lakho.
4. Phusha umlenze wakho wangaphambili ukuze ubuyele endaweni yokuqala.
5. Qala ngeqoqo elilodwa le-8 kuya ku-12 reps. Phinda ngomunye umlenze.

Amaphaphu athuthukile

Ukuze wandise ubunzima, yenza amaphaphu ngama-dumbbells. Bamba eyodwa esandleni ngasinye bese ulengisa izingalo zakho ezinhlangothini zakho. Ungabamba futhi phambi kwamahlombe akho.

4. Eqa ebanzi

Ukugxuma okubanzi, noma ukugxuma kwexoxo, kwakha amandla omlenze ngokunyakaza okuqhumayo. Lokhu kuhamba kuhlanganisa isikwele nokunwetshwa okugcwele komzimba wakho ophansi, kukwenza kube okunye ukucindezela komlenze okuhle.

Uma unezinhlungu ezihlangene, yenza ukweqa okubanzi ngokunakekela. Amandla anomthelela omkhulu angalimaza amalunga akho.

Izinsiza kusebenza ziyadingeka: Akukho

Imisipha yasebenza: Ama-Quads, imisipha, ama-glutes, amathole

1. Yima ngezinyawo zakho zihlukaniswe ububanzi.
2. Yehla esikweleni ngokugoba amadolo akho bese uphonsa izinkalo zakho emuva. Shwiba izingalo zakho ngemuva kwakho.
3. Shwiba izingalo zakho phambili bese ucindezela izinyawo zakho emhlabathini. Qhuma uye phambili.
4. Land ngezinyawo zakho. Flex izinkalo zakho, amadolo, namaqakala ukuze ubambe amandla.
5. Qala ngeqoqo elilodwa le-8 kuya ku-12 reps.

5. Ukuzivocavoca ngebhuloho

Ibhuloho lisimamisa futhi liqinise umnyombo wakho. Ibuye isebenze isinqe sakho namathanga akho, inikeze izinzuzo ezifanayo ekucindezelweni kwemilenze emshinini.

Izinsiza kusebenza ziyadingeka: Mat

Imisipha yasebenza: Quads, glutes, imisipha, okhalweni

1. Lala ngomhlane. Gobisa amadolo akho utshale izinyawo zakho phansi, ngaphansi kwamadolo akho kuphela. Ungabeka izinyawo zakho ebholeni lokuzivocavoca noma ebhentshini.
2. Beka izandla zakho ezinhlangothini zakho, izintende phansi.
3. Qinisa umnyombo nezinqe zakho.
4. Phakamisa izinkalo zakho, udale umugqa oqondile kusuka emadolweni kuya emahlombe. Misa kancane, bese wehlisa okhalweni.
5. Qala ngeqoqo elilodwa le-8 kuya ku-12 reps.

Ibhuloho eliphakeme

Uma ibhuloho eliyisisekelo lilula kakhulu, bamba ibhande lokumelana noma i-barbell okhalweni lwakho.

Ukuthatha

Lokhu kusebenza kwemilenze kuzoqinisa umzimba wakho ongezansi ngaphandle komshini. Bahlanganisa imisipha eminingi ngasikhathi sinye, belungiselela umzimba wakho ukwenza imisebenzi yansuku zonke nokunye ukusebenzisa.

Ngenkathi ezinye izindlela zokunyathelisa umlenze zingasebenzisi umshini, ukuphepha kusesemqoka. Uma umusha ekuqeqesheni amandla, khuluma nodokotela wakho kuqala. Qala ngezisindo ezilula kanye nama-reps aphansi.

Hlala ufudumele njalo ngaphambi kokuzivocavoca. Lokhu kuzovimbela ukulimala futhi kuthumele umoya-mpilo emisipheni yakho. Ukufeza amandla omzimba ophelele, sebenzisa iqembu lemisipha elihlukile usuku ngalunye.