Indlela Yokwenza Umlenze Wokuzivocavoca Kwemigqa

Izandiso zomlenze zisebenza i-quadriceps, kodwa qaphela ukugwema ukulimala kwamadolo

Ukusetshenziswa kwegazi lomlenze kuyathandwa kakhulu emisipha yezintambo zangaphambili: i-quadriceps, kuhlanganise ne-rectus femoris nemisipha enkulu.

Inguqulo yokusebenza yomlenze wesilonda isebenzisa umshini wokuhamba ngensimbi ebhaliswe ngaphambili ebhadla phezulu lapho imilenze inwetshiwe.

Kukhona impikiswano emayelana nezandiso zomlenze phakathi kweziphathimandla zempilo. Abahlaziyi bathi ngenxa yokuthi ugibela idolo ehlangene ngendlela eyodwa lokhu kungaholela ekulimaleni. Noma kunjalo, ukusetshenziselwa ukusetshenziselwa ukuvuselelwa kwamadolo / kwethanga, ukusebenzisa izisindo zokukhanya nokuphindaphinda okubukeziwe. Uma ukhathazekile ngezandiso zomlenze njengento yokuzivocavoca, okunye ukuzivocavoca ongawenzayo yilapho ilunga, njengalapho i- front lunge .

Uma udinga isiqondiso esiningi ngokujwayelekile ekuqeqeshweni kwesisindo, sicela ubheke umhlahlandlela wesiqalo .

1 - Izandiso Zezendlalelo: Isethaphu ne-Movement

1. Hlala esihlalweni esiphezu somshini (bheka isithombe).
2. Hook izinyawo ngaphansi kwebhaji eligcwele. Lungisa ibha ukuze iphele kahle ekupheleni komlenze, ngenhla kwezinyawo.
3. Lungisa umshini ukuze imilenze yakho ibe nge-degree-90 degree. Ungenzi lo msebenzi nge-angi-90 degree degree, ngoba lokhu kubeka amadolo ngaphesheya kwezinzwane, okucindezela amadolo futhi kungabangela ukulimala.
   
   Qaphela: Uma umshini ekuzivocavoca kwakho ungenalo ukulungiswa kwesikhathi sezinyawo, ungayisebenzisi; isimo esingalungile singasebenzisa amandla ezindaweni ezingalungile emilenzeni nasemadolweni, okungaholela ekulimaleni.
4. Khetha isisindo esenza ukwazi ukunweba imilenze ngokuqondile ngomzamo kodwa hhayi kakhulu kakhulu. Ekuqaleni, ukhethe isisindo esincane esimeni. Ungasebenzisi lo msebenzi ukuze uhlole amandla akho omlenze wesiphezulu, njengoba lokhu kugcizelela amadolo futhi kungabangela ukulimala.
5. Gamba imigoqo ngokuqinile ngakwesinye icala. Gcina ikhanda lakho lizinzile. I-brace, bese uphefumulela ekuzikhandla nasekugcineni.
6. Yandisa imilenze yakho, uphonsa nge-quadriceps yakho ukuphakamisa ibha elilinganiselwe. Misa okwesikhashana phezulu kwesandiso.
7. Kanciphisa kancane isisindo emuva esimweni sokuqala.
8. Phinda usebenze, wenza amasethi amabili kuya kwangu-3 okuphindaphindiwe okungu-8 kuya kwangu-12 ngalunye.

2 - Izandiso Zezendlalelo: Amaphuzu Okuqaphele

1. Qinisekisa ukuthi umhlane wakho uphenduliwe ngokuqinile ngokumelene ne-backrest, ikakhulukazi phansi kwesihluthulelo.
2. Gcina ikhanda nentamo isalokhu kwandiswa kwesilenze . Ungaqhubeki phambili, emuva noma ezinhlangothini. Sebenzisa izandla ukuze ugcine umzimba wakho uzinzile.
3. Ungasebenzisi izisindo ezinzima kakhulu kulo msebenzi. Gcina ukukhanya komthwalo ukulinganisela ngoba amadolo azohlanganyela phakathi kwandiso.
4. Lungisa ubude bomugqa wempuphu ngokufanele ukuze ibha edibeneyo ingabi kakhulu kakhulu phezulu. Njengoba kukhonjisiwe, okubi kufanele kuphumule emlenzeni ophansi, ngenhla ngaphezu kwezinyawo.
5. Ungenzi lo msebenzi uma amadolo akho ebuhlungu ngesikhathi senqubo.