Indlela Yokusebenzisa I-Curl Yomlenze

Ukulawula, ukuma, nokuma kwe-ankle kuyisihluthulelo sempumelelo

I-curl yomlenze iyisenzo sokuzihlukanisa okuyisisekelo okuhloswe kuzo amaqembu ama-muscle oyinhloko: imisipha yamathole (gastrocnemius kanye nemisipha yemisipha) kanye ne- hamstrings ( imisipha ye -biceps, i-semitendinosus, ne-semimembranosus).

I-curl yomlenze ngokuyinhloko isenzo sokuqinisa umzimba esetshenziselwa ukwandisa isisindo somzimba. Akuvame ukuphakanyiswa njengento yokuzivocavoca ezemidlalo ethile ngoba kungabangela ukuhlenga (ukuqinisa) kwezintambo njengoba imisipha ikhula ngesikhathi esisodwa futhi inkontileka. Ngenxa yalokho, ukuguquguquka kwemvelo kungaphazamiseka uma ama-hamstrings esebenza ngokweqile.

1 - Yazi Umshini Wakho

I-curl yomlenze (eyaziwa nangokuthi i-curst curl) yenziwa ebhentshini lokuzivocavoca ngebha ephakanyisiwe evulekile emaphethelweni enyawo yomshini. Ukusebenza kuyenziwa ukulala phansi esiswini sakho ngezinsikazi zakho ezigciniwe ngaphansi kwe-roller enezintambo.

Njengoba uphakamisa izinyawo zakho ezinyaweni zakho, izintambo ezixhunyaniswe ohlelweni lwamapulisi ziphakamisa kahle isisindo esikhethiwe. Njengoba unciphisa izinyawo zakho, ukumelana nakho kuyashintsha, ngokwengxenye, emagodini (imisipha ye-gluteus), amathanga (quadriceps), nangaphambi kwezimpawu (tibialis anterior).

Imishini esheshayo ye-ergonomic i-angled ukuze izinyathelo ziboshwe, zibeke ingcindezi encane engemuva ongemuva. Kukhona futhi imishini yemilenze ye-curl esebenza ngaphansi kwesimiso esifanayo.

2 - Zibeke endaweni efanele

Ukuze uqale i-curl yomlenze, kuzodingeka uzithole endaweni efanele futhi ulungise i-roller pad kubha yokuphakamisa.

Ukukhohlisa isisu esiswini sakho, ulungise i-pad roller ukuze uhlale kahle ngemuva kwezingxenyeni ezingaphezu kwezithende. Awufuni ukuthi amaphuzu abekwe phezulu kakhulu kwamathole ngoba lokhu kungabangela ukucindezela okungadingekile kwi- tendon ye-Achilles futhi kunciphise ukunyakaza kokuhamba.

3 - Khetha isisindo esifanele

Ukuze wenze kahle i-curl yomlenze, qalisa njalo ngesisindo esilula. Lokho ongafuni ukukwenza kudingeke ukuba ubeke isisindo ngokuphakamisa izinkalo futhi uguqule ukubuyela emuva kwakho. Lokhu akugcini nje ukuhlukana namathole nezintambo, kungabangela ukulimala.

Kufanele ukhethe isisindo esivumela ukuba wenze ukuphindaphinda okuyisishiyagalolunye kuya kwezi-12 kuyomzamo ozwakalayo.

Uma ufuna ukwakha ubukhulu be-muscle, uzothuthukisa kancane kancane isisindo lapho uqhubeka, Ukuze ugcine imithwalo yakho ye-hamstrings futhi ugweme umthamo womzimba womzimba, uhlale wenza i- warmup ilula ngaphambi kokuzivocavoca.

Uma inhloso yakho ukwandisa amandla nokusebenza, ungalokothi ukhulule izisindo futhi uqiniseke ukuthi ungaphikisana namakhekhe omlenze ngezandiso zomlenze. Ukusebenza ngamandla kwamasonto onke kuvame ukwanele, ikakhulukazi kubagijimi.

4 - Phakamisa uphinde ukhululeke ngokulawula

I-curl yomlenze yona inhle kakhulu kodwa idinga ukuba ugxile kwifomu kulo lonke. Ukwenza i-curl efanele yomlenze:

1. Ukuqonda ukusekela kuthatha kalula futhi uphakamise izinyawo zakho ngokushelelayo njengoba uphumelela, ugcine izinyathelo ngokuqinile ebhentshini.
2. I-Flex emadolweni ahlangene futhi idonsa ama-ankle eduze kwasezintanyeni ngangokunokwenzeka.
3. Bamba okwesibili ngaphambi kokukhulula isisindo ngokulawula. Ungavumeli isisindo siphume. Bhala ngokugcwele njengoba kancane kancane ubuyela izinyawo zakho endaweni yokuqala.
4. Phinda ukunyakaza uze uqedele ukubuyela emuva kuka-8 kuya ku-12.

Ngokwezinga elithile, ungakwazi ukukhomba izintambo kanye nemisipha yamathole ngokuhamba kwezinzwane zakho. I-hamstring ingabhekiswa ngokukhomba izinzwane (plantar flexion), kuyilapho isisindo sezinyane (gastrocnemius) singasondliwa ngephutha lezinyawo zakho (ukugoqa izinzwane zakho ngase-shin).