Izandiso zomlenze yizivivinyo ngokuvamile ezenziwa ngomshini wokuhlanza endaweni yokuzivocavoca. Uhlala esihlalweni esinezikhala futhi uphakamise ibha edibeneyo ngemilenze yakho ephansi. Ukuvivinya umzimba kusebenza ngokuyinhloko emisipha ye-quadriceps engaphambili kwethanga-i-rectus femoris nemisipha enkulu.
Ngokuyisisekelo, lokhu kuyindlela yokuzivocavoca evulekile yokuhlukanisa "ukuzivivinya kwe-chain kinetic" njengama- squats .
Umehluko wukuthi ku-squat umzimba womzimba okusetshenziselwa ukuqina unamathele (izinyawo emhlabathini), ngenkathi kunwetshwa kwendlovu kukhululekile ukuhambisa ngesandiso somlenze (i-barded pad bar moves), futhi ngaleyo ndlela uhambo lokuhamba luvulekile ekwandiseni umlenze.
Ingxabano Yenkulisa Yenjabulo
Impikiswano enomdlandla evelele emibuthanweni yokuzivocavoca ngokuphathelene nokuphepha kwemisebenzi yokwandisa umlenze. Abagxeki bathi ukuvivinya umzimba okuvulekile njengokunwetshwa komlenze kungalimaza amadolo nokuthi ngisho nokujula okujulile ukujula kuphephile. Abaqeqeshi abaningi babonakala behamba namazwi aphakeme kakhulu, begwema izandiso zomlenze.
Kusukela ekufundeni imibono embalwa kulokhu, kuhlanganise nemibono yesayensi neyezemvelo, isikhundla sami sikhona phakathi. Lokhu akuhlali ohlelweni ocingweni, noma kunjalo; lokhu umbono ocatshangelwe ukuthi izandiso zomlenze zingasetshenziswa ngokuphepha zinikezwe izinyathelo ezimbalwa zokuqapha.
Ukwenza Izandiso Zemigomo Ngokuphepha
- Uma unamadolo / ithanga ukuze ubuyiselwe emuva, funa isiqondiso kumuntu oqeqeshiwe wezempilo, noma amandla nomqeqeshi wezimiso osebenza ngokukhethekile ekuqeqesheni isisindo somzimba. Ungamangazi uma bethi ukugwema umshini wokwandisa umlenze, nakuba kungenjalo konke okuthandayo.
- Ungakhuphuki kanzima. Lo akuwona umshini ozozama ukuphakama okuphezulu (1RM), noma ngisho ne-low-rep, isimo se-power-high conditioning conditioning.
- Ungenzi okungaphezu kuka-3 amasethi we-8 kuya ku-12 aphindaphinda ngokulayisha okulinganisiwe. Awudingi ukwenza noma yikuphi ukubizwa okubheke ukukhuthazela okuphindaphinda okuphezulu kumshini wokwandisa umlenze.
- Ungasebenzisi umsebenzi wokunyusa umlenze kuphela ukuthuthukiswa kwe-quadriceps. Zizwe ukhululekile ukuyifaka ohlelweni olufaka futhi ama-squats wokugqoka komzimba okuphansi uma uthanda.
Uma ulandela le ndlela enengqondo, akudingeki ukwesaba ukusetshenziswa komshini ongasiza ekuqeqesheni noma ekuvuseleleni.
Imithombo:
Tagesson, S., Oberg, B., Good, L., noKvist, J. (2007). Uhlelo oluphelele lokuvuselela kanye ne-quadriceps oluqinisa ekusebenziseni ukuhlinzwa kwe-kinetic evulekile okuvulekile ngokuzivocavoca ezigulini ezinezinkinga ezingezansi ezingezansi: ukuhlolwa komtholampilo okungahleliwe okuhlolisisa ukuhumusha okuguquguqukayo kwe-tibial nokusebenza kwemisipha. Am J Sp. I-Med. 36 (2): 298-307.
Cohen, ZA, Roglic, H., Grelsamer, RP, Henry, JH, Levine, WN, Mow, VC, nase-Ateshian, GA (2001). Ukucindezeleka kwePatellofemoral ngesikhathi sokuzivocavoca umzimba ovulekile nokuvaliwe. Am. J. Sp. I-Med. 29 (4): 480.
Fleming, BC, Oksendahl, H., noBeynnon, BD (2005). Ukuzivocavoca okuvulekile noma okuvaliwe ketshezi emva kokuvuselelwa kwe-ligamente yokuguqulwa kwe-ligament? Ukuzivocavoca. Ezemidlalo Sci. IsAmbulo 33 (3): 134-140.
UMorrissey, MC, uDrechsler, WI, Morrissey, D., Knight, PR, Armstrong, PW, noMcAuliffe, i-TB (2002). Imiphumela yokuqeqeshwa okungahambisani nesikhombiso sokumelana nokukhishwa kwemilenze emilenzeni emadolweni ngesikhathi sokuqala emva kokuvuselelwa kwe-ligament reconstruction yangaphakathi. Phys. Ther. 82 (1): 35-43.