Ukuqeqesha umlenze: izivivinyo ezi-8 zethanga, ezingemuva nezethole

-Delile

• Ukuvivinya Amathanga
• 1. Isikwele
• 2.Nweba
• 3. Umshini wokunyathelisa ngomlenze
• Ukuzivocavoca kwesikhathi esizayo
• 1.Ukuqina
• 2. UFlexora ulele phansi
• Ukuzivocavoca kwe-glutes
• 1. Ukuphakama kwe-Hip
• 2. "Ukubuyela emuva"
• Ukuzivocavoca Ithole

Ukuqeqeshwa komlenze kungahlukaniswa ngokuya ngeqembu lezicubu ofuna ukusebenzisana nalo, futhi kungakhonjiswa ngungoti wezokuzivocavoca umzimba ukwenza umsebenzi weqembu ngalinye lezicubu. Ngakho-ke, kungakhonjiswa ukuzivocavoca okusebenza imisipha yengaphambili lethanga, ithole, i-glute nengaphakathi lomlenze, elingenziwa ngamasethi ama-3 wokuphindwaphindwa okuyi-10 kuye kwayi-12.

Ukuze ube nemiphumela engcono, kubalulekile ukuthi uqeqesho lwenziwe ngokuqinile, ngokuyalelwa nguchwepheshe nokuthi ube nokudla okunempilo futhi okunempilo, okufanele kuqondiswe ngungoti wezokudla ngokomgomo.

Ukuvivinya Amathanga

1. Isikwele

Isikwele sithathwa njengokunyakaza okuphelele, ngoba ngaphezu kokusebenza kwethanga, libuye lisebenze nengxenye engemuva yomlenze, izinqe nethole, lapho-ke, kubhekwa njengokuzivocavoca okuhle komlenze.

Kubalulekile ukuthi lowo muntu athole ukuholwa okuvela kuchwepheshe wezemfundo yezomzimba ukuze kugwenywe ukulimala. Ngakho-ke, kunconywa ukuthi umuntu abeke izinyawo zakhe ububanzi benyonga nobubanzi futhi agobe ngokungathi bazohlala esihlalweni.

Isikwele singenziwa nge-barbell esekwe ku-trapezius nasemahlombe noma ngama-dumbbells phambi komzimba, futhi kufanele kwenziwe ngokuyalelwa ngumfundisi. Nazi ezinye izinketho ze-squat.

2.Nweba

Isihlalo se-extensor siwumsebenzi omuhle wokusebenzisa imisipha ngaphambili kwethanga, ebizwa nge-quadriceps. Ngalokhu, umuntu kufanele alungise i-backrest yemishini, ukuze phansi emuva kusekeleke kahle nokuthi idolo lingadluli umugqa wezinyawo.

Ngemuva kokulungiswa, umuntu kufanele abeke izinyawo zakhe ngemuva kokusekelwa kwemishini futhi anwebe umlenze ukuze ukwesekwa kube nokuphakama okufanayo nedolo nomlenze unwetshwe ngokuphelele. Ngemuva kwalokho, kufanele ulawule ukuhamba uye endaweni yokuqala bese uphinda ukunyakaza futhi.

3. Umshini wokunyathelisa ngomlenze

I-leg press nayo iyindlela yokuzivocavoca esiza ukusebenza imisipha yethanga, futhi ingenziwa ngedivayisi evumela ukuthi imilenze iguqule ibe ngu-45º noma 90º, kanti nochwepheshe wezokuzivocavoca umzimba kufanele akhombise ukuthi iyiphi imishini ngokuya ngenhloso yoqeqesho.

Lokhu kuvivinya umzimba kuphelele impela, njengoba kukuvumela ukuthi usebenze hhayi kuphela ngaphambili kwethanga, kodwa futhi nasemhlane nasezinqeni. Ukuze wenze lo msebenzi, kufanele ulungise ibhentshi futhi ulungise izinyawo zakho epulatifomu bese uyaphusha, ubuyele kancane kancane endaweni yokuqala bese uphinda lo msebenzi izikhathi eziyishumi kuye kweziyi-12 noma ngokuya ngokuya kochwepheshe bezemfundo yomzimba.

Ukuzivocavoca kwesikhathi esizayo

1.Ukuqina

Ukuqina kuyisivivinyo esihle sangemuva komlenze, njengoba kusebenza yonke imisipha yangemuva, kufaka phakathi i-glutes. Lokhu kuvivinya umzimba kungenziwa ngokusebenzisa i-barbell noma i-dumbbells futhi, ngalokhu, kufanele ubambe umthwalo phambi komzimba wakho, ngaphezulu noma ngaphansi okhalweni, bese ukuwehlisela ezinyaweni kancane, unake emuva okufanele igcinwe kulayini ukugwema isinxephezelo.

Ngesikhathi sokwehla, ungagcina imilenze yakho inwetshiwe noma i-semi-flexed, futhi kungenzeka ukuthi uphushe izinkalo zakho emuva ukuze ugcizelele kakhulu ekusebenzeni kwemisipha.

Okunye ukwehluka kobulukhuni ukuqina kohlangothi olulodwa, lapho umuntu kufanele abambe khona into ephikisayo phambi komzimba ngomzimba owodwa futhi umlenze ophambene kumele umiswe emoyeni ngenkathi ukunyakaza kwenziwa, ngaleyo ndlela kusebenze omunye umlenze . Enye indlela yaziwa kakhulu ngokuthi "sawubona ekuseni", lapho umuntu enza khona ukunyakaza kwesithupha ngensimbi ngemuva.

2. UFlexora ulele phansi

Kulokuzivocavoca kwethanga elingemuva, umuntu kufanele alale etafuleni eliguqukayo, okumele lilungiswe ngokuya ngobude nosayizi wemilenze, alingane nesinqe ejikaweni lemishini nasezinyaweni esekelweni, abese eguquguqula imilenze ngisho nangaphezulu. noma ngaphansi kuka-90º bese ubuyela endaweni yokuqala ngokunensa.

Kubalulekile kulo msebenzi ukuthi umshini ulungiswe kahle, kanye nesisindo okuzokwenziwa ngaso ukuvivinya umzimba, ngoba ngale ndlela kungenzeka ukugwema ukulimala nokugcwala ngokweqile emhlane ongezansi.

Ukuzivocavoca kwe-glutes

1. Ukuphakama kwe-Hip

Ukuphakama kwe-Hip kungenye yezivivinyo ezingakhonjiswa ukuthi zisebenze ama-glutes, futhi zingenziwa kuphela ngesisindo somzimba noma ngokusebenzisa isisindo. Uma kwenzeka wenza isisindo kuphela, lo muntu kufanele alale phansi, nesisu simi phezulu futhi amadolo agobile futhi aphakamise izinkalo ngasikhathi sinye nesivumelwano se-glutes. Bese wehlisa izinkalo zakho, uzivimbele ekuthinteni phansi, bese uphinda ukunyakaza futhi.

Enye indlela yokwenza lo msebenzi ukuxhasa i-barbell noma i-dumbbell okhalweni lwakho, kubalulekile ukuthi kulokhu umuntu axhase emuva ebhentshini, futhi enze ukunyakaza okufanayo.

Ngaphezu kokusebenza kwama-glutes, ukuphakamisa izinkalo kubuye kusebenze imisipha yesisu neyethanga ngakho-ke kubhekwa njengokuzivocavoca okukhulu.

2. "Ukubuyela emuva"

I- "kick" kungenye yokuzivocavoca okusebenza ikakhulu kuma-glutes, noma kunjalo futhi iyakwazi ukwenza kusebenze imisipha esemhlane womlenze. Ukuze wenze lo msebenzi, umuntu kufanele abe sesikhundleni sezinsizakalo ezine futhi, lapho umlenze ugobile noma weluliwe, ukhuphukela ekuphakameni kwesinqe, ngasikhathi sinye njengokuncipha kwe-gluteus. Ngemuva kokuphakamisa, kufanele ulawule ukwehla komlenze endaweni yokuqala bese wenza ukunyakaza okufanayo futhi.

Enye indlela yokuqinisa lo msebenzi ukwenza ukunyakaza usebenzisa i-shin guard emlenzeni osetshenzwa kuwo, noma kumshini othize, lapho umuntu kufanele aqhube khona ibha ekhona kulowo mshini, akwazi ukulungisa isisindo.

Ukuzivocavoca Ithole

Ukuzivocavoca kwethole okuhlukanisiwe kuvame ukwenziwa ekugcineni kokuqeqeshwa, ngoba zonke ezinye izivivinyo ezenziwa ngesikhathi sokuqeqeshwa nazo ziyasebenza lo msipha. Kodwa-ke, ukwenza izivivinyo ezithile zalesi sihlunu kubalulekile ukuqinisekisa ukuzinza okukhulu kwemilenze, amandla amaningi kanye nevolumu, ethanda nentaba yobuhle emlenzeni.

Okunye kokuzivocavoca okungakhonjiswa yinkonyane esinyathelweni, lapho umuntu kufanele asekele ichopho lezinyawo esinyathelweni bese eshiya isithende singasekelwa. Ngemuva kwalokho, kufanele welule ithole lakho, ucindezele umzimba wakho ubheke phezulu, bese wehla futhi, uzwe ukunwetshwa kwemisipha. Ukuvumela imiphumela, kubalulekile ukuthi okwamanje lokwehla, umuntu avumele izithende ukuthi zidlule kancane kulayini wesinyathelo, ngakho-ke kungenzeka ukuthi usebenze kakhulu umsipha.

Kuvamise ukukhonjiswa ukuthi kukhona amasethi ama-3 alokhu kuvivinya kokuphindaphinda okungu-10 kuye kwayi-12 noma ngokusho kophrofeshinali wezemfundo yokuzivocavoca, lokhu kungenxa yokuthi inani lokuphindaphinda nochungechunge lungahluka ngokuya ngohlobo nenhloso yoqeqesho.

Yazi ezinye izivivinyo zethole.