Ngezinye izikhathi siyakhohlwa ukubaluleka kokufaka izivivinyo ezithile eziqinisa imisipha yomzimba ophansi ekuqeqesheni kwethu. Ama-quadriceps, amathole noma ama-adductors angeminye yemisipha eyakha imilenze yethu, okusisiza ukuba sigcine ibhalansi futhi senze ukunyakaza okuyisisekelo njengokuhamba noma ukugijima. Imilenze eqinile, ethonisiwe ayikhangi nje kuphela, kodwa ibalulekile ezinhlobonhlobo zokuzivocavoca nezemidlalo njengokugijima, ukugibela ibhayisikili noma ukubhukuda. Ukuze ube namatshe aqinile kubalulekile ukwazi imishini yemilenze yokuzivocavoca engcono kakhulu.
Kulesi sihloko sizokutshela ukuthi yimiphi imishini yemilenze engcono kakhulu ejimini, izinzuzo zayo kanye nendlela yokuyisebenzisa.
Imishini yemilenze engcono kakhulu ejimini
Unemishini yokusebenza imilenze yakho ethinta imisipha ethile okunzima ukuyiqeqesha. Ngokuzifaka ohlelweni lwakho lokuqeqeshwa lwamasonto onke ungathola amandla, amandla kanye nokuvumelana nezimo ngenkathi ubonisana nomqeqeshi womuntu siqu mayelana nokukhathazeka kwakho mayelana nokunakekela kahle imisipha yakho ephansi yomzimba kanye namalunga.
Uma umgomo wakho uwukufinyelela ukuthuthukiswa kwemisipha evumelanayo, awukwazi ukukhipha imilenze ekuqeqeshweni kwakho. Ngokuvamile, sigxila ekuvivinyeni okusebenzayo nokuqinisa umgogodla (isisu, i-pectorals ...) noma izingalo, futhi sishiya eceleni ukusebenza imilenze ngemishini ejimini. Ukuze usebenze futhi uthuthuke ngendlela efanele, nansi imishini yemilenze engcono kakhulu ejimini:
ukucindezela umlenze
Kulula kakhulu ukusebenzisa futhi kuhle ukuqinisa umzimba ophansi nama-glutes. Imishini yokunyathelisa ye-incline leg ivame kakhulu futhi ingasetshenziswa ngisho nabaqalayo. Lokhu kuvivinya umzimba kuqukethe ukusebenzisa amandla emilenze egobile ngaphambili ukusunduza isisindo esilungele isimo sakho. Ngezisindo ezincane, uzokwazi ukuqeqesha ngokushesha futhi uthole ama-glute achazwe kakhulu nemilenze. Uma ubheke ukuthola amandla engeziwe futhi wakhe imisipha, ungasebenzisa futhi ukucindezela kwe-plate leg, okukuvumela ukuthi wengeze isisindo futhi wandise umzamo.
Umshini Wokwelula we-Quadriceps
Ilungele ukwakha ama-rock-solid quadriceps, ihlinzeka ngokuzinza okuphelele kunoma yikuphi ukunyakaza nokusiza ukuvikela amadolo namalunga. Empeleni, Ukusetshenziswa kwayo kuvamile ekubuyiseleni ukulimala kwamadolo kanye ne-ligament. Lo mshini ekahle ukusebenza imilenze. Hlala ebhentshini imilenze yakho iqonde futhi izinyawo zakho ku-roller enesisindo, zama nje ukuziphakamisa ngamabhola ezinyawo zakho. Ngemva kokuphindaphinda okumbalwa, uzobona umsebenzi we-quadriceps kahle.
umshini wokuthungatha
Kungakhathaliseki ukuthi ungumgijimi ofuna ukuthuthukisa ibhalansi nokuzinza ngenkathi ugijima, noma umgomo wakho uwukusebenzisa amathanga akho angaphakathi (indawo ethanda ukuvuleka), lo mshini womlenze ulungele wena. Yenzelwe ukuthi uhlale nayo imilenze yakho ihlukene bese uzama ukuyihlanganisa ngokumelene nokumelana okwenziwa umshini ngokwawo. Ingenye yemishini engcono kakhulu yokusebenzisa ama-adductors nabathumbi.
Ukuzivocavoca ibhayisekili
Ayikho indawo yokuzivocavoca entulekayo, ingumshini osebenza imilenze yakho futhi uyigcine inempilo ngokushisa ama-calories amaningi ngesikhathi sokuzivocavoca. Ukuqeqeshwa kwebhayisikili elimile kuhilela ukuvivinya umzimba okukhandlayo kwenhliziyo okuthuthukisa isimiso sakho sokujikeleza kwegazi ngokukhuphula izinga lokushaya kwenhliziyo yakho. Ukuhamba ngebhayisikili kwakha amandla kuwo wonke umlenze, okuthinta ikakhulukazi ama-quadriceps namankonyane. Kufanele futhi ucabangele umphumela wawo ekuhlanganyeleni kwamadolo, ikakhulukazi uma uhlushwa yinoma yiziphi izinkinga ezihlobene nokuhlangana.
umshini we-hamstring
Imisipha etholakala ngemuva kwethanga ngokuvamile iyingxenye enganakwa kakhulu yokuqeqeshwa komlenze, kodwa ngalolu cezu oluthile lwemishini, ungakwazi ukuyiqondisa kalula. Ngokuyisisekelo, lesi sivivinyo somlenze wokuzivocavoca siyibhentshi elinesisindo esinyakazayo ekugcineni. Ukuze usebenze ama-hamstrings, ulala ngesisu, ubambe i-roller esindayo ngezinyawo zakho, futhi uyiphakamise ngokuguqa amadolo akho. Ngokuphindaphinda ngakunye, uzozwa le misipha ifinyela futhi yelule kahle kakhulu.
Kungani kufanele futhi uqeqeshe ngezisindo zamahhala
Nakuba imishini inikeza izinzuzo ezifana nokuzinza nokuhlukaniswa kwemisipha, ukuzisebenzisa kuphela kungakhawulela amandla, ukuzinza, nokuthuthukiswa kokubambisana uma kuqhathaniswa nokuqeqeshwa kwesisindo samahhala.
Uma wenza izivivinyo zamahhala zemilenze yesisindo, njengama-squats nama-deadlifts, awuhlanganyeli kuphela imisipha eyinhloko, kodwa futhi uchungechunge lwemisipha yokuzinza. Lokhu kunomthelela ekuthuthukisweni okugcwele, okusebenzayo kwemilenze yakho, kanye nomgogodla wakho nomhlane ophansi, njengoba besebenza ndawonye ukuze balondoloze ibhalansi kanye nokuma okufanele ngesikhathi sokuphakamisa.
Ukwengeza, ukuqeqeshwa kwesisindo samahhala kungakhuthaza ukusebenza okukhulu kwemisipha uma kuqhathaniswa nemishini, njengoba umzimba wakho kufanele uhlale ulungisa ukuze ugcine ibhalansi nokulawula isisindo. Lokhu kubangela ukuqashwa okuphumelelayo kwemisipha yemisipha, okungaholela ekukhuleni kwemisipha namandla ngokuhamba kwesikhathi.
Esinye isici esiyinhloko ukuthi ukuzivocavoca kwesisindo samahhala kulingisa ukunyakaza kwemvelo komzimba, okungathuthukisa ukudluliswa kwamandla nokukhuthazela ezimweni zokuphila kwansuku zonke kanye nemisebenzi yezemidlalo. Imishini, ngakolunye uhlangothi, ijwayele ukuqondisa ukunyakaza nokukhawulela ububanzi bokunyakaza, okungenzeka kungabi nenzuzo kangako ngokusebenza ngaphandle kwejimu.
Ukusetshenziswa okuhlangene kokuzivocavoca kwesisindo samahhala nemishini kungaba isu eliphumelelayo. Imishini ingaba usizo ekuhlukaniseni imisipha ethile noma kubantu abasanda kuqala futhi badinga ukuzinza okwengeziwe. Kodwa-ke, ukufaka izivivinyo zesisindo samahhala esimisweni sakho kunganikeza izinzuzo ezihlukahlukene, okuhlanganisa ukuthuthukiswa kwemisipha okuphelele, ukuzinza okuthuthukisiwe nokulinganisela, nokudluliselwa okukhulu emisebenzini yansuku zonke.
Usuvele uyazi ukuthi yimiphi imishini yemilenze engcono kakhulu ejimini nokuthi isetshenziswa kanjani. Manje sekuyindaba yokuqala ukuqeqeshwa kwemilenze okungenani kabili ngesonto futhi usungule i-caloric surplus ekudleni ukuze ukhulise imilenze yakho futhi uyithuthukise ibe phezulu.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nemishini yemilenze engcono kakhulu ejimini.