Amandla omlenze namandla
Imilenze enamandla, incike emathangeni nasezintweni futhi ihlanganisa izimpande ezinamandla ze-hip kanye nemisipha ye-butt yiklono labadlali bezemidlalo namadoda nabesifazane abafuna ukubukeka kahle. Nakhu okungu-10 kokuncintisana okungcono kakhulu nokuzihlukanisa kwemilenze kanye ne-butt.
I-Barbell Squat
Izikwele, nganoma yiluphi uhlobo, ziyizici zokuthuthukiswa komlenze zakudala. Izikwele zeBarbell zisebenzisa i-barbells egcinwe esifubeni phambi noma emicibeni ngemuva kwentamo.
Ukushintshashintsha kwesimo somlenze nokujula kwe-squat kunokwenzeka ukugcizelelwa kwemisipha ehlukene.
Qala ngesisindo esincane nesiskrini esilandelayo bese wakha, ekugcineni ugoqa izinkinobho uma uqhathanisa nawe. Izigqoko zithinta imisipha yezinyawo ezingenhla nezingaphansi kufaka phakathi ama-quads, ama-hamstrings, butt, namathole anegcizelelo ehlukile.
I-Dumbbell Squat
Lokhu kuhlukahluka kwe-squat efanelekayo kulabo abangabekezeli i-barbell emahlombe abo. Ukunciphisa okungenzeka ukuthi ukutholakala kwamagundane kunzima kakhulu ukukuphikisa. Bamba ama-dumbbell abambelele eceleni noma phezulu emahlombe.
Dumbbell Lunge
Ngesinyathelo esingaphambili, i- dumbbell lunge igcizelele kakhudlwana ku-squat dumbbell, ngokugxila kakhulu emisipha ye-butt (gluteus). Bamba isidumbu ngakwesinye icala bese uhamba phambili ngomlenze ngamunye ngenye indlela. Ngokuvamile kungumqondo omuhle wokuthi uguqe kude kakhulu kunezinzwane, nakuba ubude obude bomlenze obuphezulu bungathinta lo mthetho.
I-Deadlift
Ukubulala okuvamile kuhilela ukuphakamisa i-barbell kusukela phansi ngamadolo egobile futhi abuyele ngqo. Ukufa kwesifo kungenye yezindlela ezihamba phambili zokuzibandakanya ezitholakalayo, kusebenze amaqembu amaningi omzimba ahlanganisa imisipha engaphezulu nangaphansi, imisipha yomzimba , intamo, ingalo, emuva, izibeletho kanye nezibikezelo. Faka phakathi ukuhlukumeza nokushintshashintsha kwezinhlelo zakho eziyisisekelo neziphambili nezimo zokubeka isimo.
Umlingo we-Leg
Eyenziwa kumshini wokunyathelisa umlenze, umshini wegundane udinga ukuba ususe ipulatifomu kude nomzimba wakho ngaphansi komthwalo. Nakuba abanye begxekwa ngokuthi bangase babe yingozi empilweni engezansi, okwenziwe kahle ngefomu elihle, umshini wezinyawo ungaba umsebenzi owusizo.
Gcina iminyango ephansi iphinde icindezeleke ngokumelene nokwesekwa futhi uqinisekise ukuthi ayiphakamisi kusuka emgodini njengoba uphonsela. Ungasebenzisi izisindo ezinzima kakhulu kulo msebenzi; Namathela kuma-10-12 RM.
Barbell Hack Squat
I-Hack hack squat ingenye ukuhlukahluka kwe-squat ewusizo , ikakhulukazi uma ungenayo, noma awukwazi ukubekezelela izisindo zomzimba ezingaphezulu. Akusetshenziswa kakhulu ezikhathini zanamuhla kodwa kungaba usizo kakhulu. Kuyinto efana ne-squat yenhlanganisela nokufa kwe-deadlift.
Beka i-barbell ngemuva kwezithende phansi. Squat phansi ngokuqondile ngqo bese ubamba i-barbell. Hamba futhi uphakamise i-barbell ngemuva. Akuyona kunzima njengoba kuzwakala. I-hamstrings ne-butt uthole ukuqeqeshwa okuhle nalena.
Ibhuloho
Ngenkathi ubheke phansi, bese uphawula phansi phansi, uphonsa emuva uphinde uphakamise phezulu ukusuka phansi ukuze iminyango yakho nemilenze yakho ikhishwe phansi. Bamba lesi sikhundla ngamasekhondi angu-30. Phinda. Amabhuloho awakhulisa kakhulu ama- hamstrings no-butt.
Isandiso somlenze
Umlenze wokwandisa umlenze usebenzisa umshini wokwandisa umlenze. Lokhu kungenye indlela eheha amazwana abalulekile ngokungavikeleki. Kodwa-ke, uma kungabikho ukulimala okwenziwe ngamadolo, futhi ukuhlinzeka ngemithwalo eqondile kugwenywe, ukuvivinya umzimba komlenze kungasiza, ikakhulukazi ekuvuseleleni lapho imisipha ye-quadricep idinga ukuqiniswa.
I-Curl yomlenze
Omunye umsebenzi owenziwa emshini wokuzivocavoca , i- curl yomlenze ishaya ama-hamstrings. Ungasebenzisa umshini webhentshi ovumela ukuthi ukhonkwane imilenze yomabili ngesikhathi esisodwa noma umshini omile onselele umlenze ngamunye ngenye indlela.
Ukuhlala noma Ukuma Ikholi Phakamisa
Ungasebenzisa imishini yokuzivocavoca ithole noma ukwenze isithende iphakamisa ukugcizelela umsebenzi wezinyosi wezinyane .
Kungakhathaliseki ukuthi, lezi zivivinyo zishaya imisipha yamathole - i-gastrocnemius ne-soleus. Ukuzivocavoca, ukuguqa ngamadolo, ukushaya imisipha , nokuma, imilenze iqondile, amadolo avaliwe, kuvuselela i-gastrocnemius.