Yakha Imilenze Enamandla Nombhobho
Ngibona amadoda amaningi, ikakhulukazi abesilisa abasebasha, abanobukhulu bezingalo, esifubeni, namahlombe futhi nje ukukhohlwa ngemilenze kanye ne-butt. Lokhu akuyona ukubukeka okuhle. Ngikholelwa ukuthi abaningi abaqeqesha njengalokhu abadlali imidlalo yanoma yiluphi uhlobo futhi banesithakazelo kuphela ekubukeni kwe-T-shirt.
Kodwa-ke, uma unesithakazelo emilenzeni eqinile neyomzimba nokuphela kokuphela, qaphela ukuthi ukuqeqeshwa komzimba kanye nomlenze omncane kungumsebenzi onzima.
Izikwele ziwumsebenzi onzima nezikwele zizoba umzimba wakho ophansi umzimba ... kodwa hhayi owodwa kuphela.
Kulesi sihloko, ngizobheka indlela ongahluka ngayo ukuqeqeshwa komzimba wakho ophansi ngezindlela zokuzivocavoca, okufaka phakathi okungenzeka ukuthi ungazange uzame ngaphambi kwalokho kuzongeza izinhlobo ezihlukahlukene kanye nemiphumela.
Ukucatshangelwa Okujwayelekile Kwama Squats kanye nokufa
Eziningi zalezi zivivinyo zinezidingo ezifanayo zefomu. Noma yikuphi ukuzivocavoca lapho unciphisa khona noma ukhulise isisindo, kuhlanganise nesisindo somzimba wakho, ngokuzikhandla ezinqulwini ngezinyawo ezitshalwe phansi, udinga ukuba usebenzise le mithetho yefomu yokuphepha nokusebenza. Futhi, shayela phezulu amathiphu ajwayelekile wokuphepha wokuqeqesha isisindo .
- Gcina izinyawo zakho ziphansi phansi futhi ungavukeli ezandleni zezinzwane noma uphakamise izithende phansi. Lokhu kuthatha umkhuba omncane, ngakho kufanele usebenzise ama-squats nge-bodyweight uze ukhululeke ngalokhu ukunyakaza. Uzozizwa uhlehlela emuva emuva. Zama ngebhentshi eliphansi ngemuva kwakho uma ufuna isivinini sokuphepha.
- Zama ukungatholi amadolo adlule ezinzwaneni. Uma nje ugcina lezo zithende zitshala ngokuqinile, amadolo akho ngeke avame ukuzuza okuningi kunezinzwane. Ukuma komzimba nokuzivumelanisa nezimo kungathinta lokhu, ngakho ungakhathazeki uma amadolo adlula kancane.
- Beka izinyawo mayelana ne-shoulder width ngaphandle kwezithende ezitshalwe ngokuqinile phezulu. Izinzwane kufanele zikhomba ngaphandle kanye namadolo akufanele zilandele ngaphakathi noma ngaphandle uma uphakamisa noma uhla.
- Gcina emuva ngokuqondile. Abaqalayo bavame ukuthola lesi seluleko sidideka. Akusho ukuthi awukwazi ukugoba emagqokeni, kusho ukuthi akufanele uguqule umhlane emlenzeni noma emthonjeni we-thoracic, okungukuthi, ukuguqula emuva bese ugoba ngesimo esibucayi. Uma uguqulela ezinkalweni ukwenza isikwele noma ukufa, umhlane wakho uhlala uqondile. Bona lesi sibonelo se-squat .
- Enye yezindlela ezingcono kakhulu zokuthola lokhu kuwukwenza ukunyakaza ngenhloso ngaphandle nge-butt yakho njengoba uguqa ngamadolo. Ukufisa ukuthi ngemuva kokuqala kuqala futhi uzothola ukuzwa ifomu elifanele le-squat nokuphakamisa uhlobo lokuzivocavoca. Hlanganisa lokhu futhi ngeke uphakamise noma unciphise noma yini esindayo futhi ekuzivocavoca noma ekhaya noma emsebenzini ngaphandle kokwenza lokhu kuhamba okuyisisekelo.
Izikwele zingenziwa kunoma yikuphi ukujula kwe-squat okuchazwe ngezansi.
Izinhlobo ezihlukene zezikwele
- Izikwele zomzimba. Ukukhipha ngaphandle kwemisindo kuyisisekelo sokuzivocavoca okuyisisekelo sokwenza noma yikuphi ukuqhuma okulinganiselwe. Imithetho echazwe ngenhla isebenza. Lokhu kuyindlela elula futhi ewusizo ongayisebenzisa ngezikhathi nezindawo ezihlukahlukene.
- I-ATG squat. Uyanciphisa yonke indlela kuze kube yilapho ungaya khona. Lokhu kubizwa nge-ATG noma "imbongolo ku-squat emhlabathini." Uma uke wasebenzisa indlu yangasese yase-Asia noma yaseMpumalanga Ephakathi noma kufanele wenze njengobhere futhi **** ehlathini, khona-ke uzokwazi leli fomu lokukhipha.
- I-quarter squat. Uwehlisa kuze kube lapho imilenze yakho engenhla nengaphansi yenza ama-degree angu-90 emadolweni. Lokhu ngokuvamile kubizwa ngokuthi i-square squat.
- I-squat efana. Ukunciphisa iphuzu lapho phezulu kwamathanga (quads) ligcwele futhi lihambisana nephansi libizwa ngokuthi i-squat efana.
- I-squat yesigamu. Uma uhlehlisela iphuzu lapho ubuso bezintambo ezingaphansi (phansi) bufana nendawo phansi, ngokuvamile kubizwa ngokuthi i-squat isigamu. Ukuhluka okuhlukile kwegama lamagama kukhona.
Emuva i-Barbell Squat
Lona i-standard squat barbell ene-bar emahlombe. Abaqeqeshi abaphambili bangakhetha kusuka endaweni ephezulu noma ephansi yebhasi emahlombe.
Udinga ukuguquguquka kwe-shoulder ye-shoulder ye-barbell emuva kwe-squats. Uma uthola ibha ukubeka inselele nganoma yisiphi isizathu - njengoba ngenza ngenxa yezinkinga zokulimala kwehlombe - khetha kusuka kwezinye izinhlobo ze-squat ngezansi.
I-Front Barbell Squat
I-squat yangaphambili isebenzisa ifomu elifanayo njenge-back squat ngaphandle kokuthi ubambe i-barbell esifubeni. Amanye ama-novices awawutholi lokhu kalula ngokukhethekile noma ngenxa yesimo sekhanda lokuguquguquka okudingekayo. Kukhona okunye okuphambili kwe-squat grip abanye abayithola kulula kakhulu. Lokhu kuhilela ukufaka izingalo ezungeze ibha emahlombe.
I-Dumbbell Shoulder Squat
Leli fomu liwusizo kakhulu kubantu abangakwazi ukusingatha izibhamu ezinzima ngemuva noma ezikhundleni zangaphambili. Kule fomu, ama-dumbbells agcinwe emahlombe ekubanjweni kwesando nokuphumula emahlombe. Isebenza kahle futhi ivumela isisindo esiwusizo ukuba sisetshenziswe.
I-Front Barbell noma i-Dumbbell Hang Squat
Ngisebenzisa njalo lo msebenzi, nakuba ngokusemthethweni kuhloswe ukuba kuhlaselwe uhlobo lokufa. Akukhathaleki ukuthi kubizwa kanjani, nansi indlela yokwenza ngayo.
- Yima nge-barbell (noma ama-dumbbells) elele phambili emathangeni - noma izinhlangothi zezinqunu uma uthanda.
- I-Squat phansi njengoba ungahamba (ATG) bese ubuyela esimweni sokuma. Sebenzisa ifomu elihle njengoba kuchaziwe ngenhla.
- Yenza izinqola zokuphindaphinda ezingu-8 noma ezingu-12.
Ngesisindo esinzima, lo msebenzi uzokusebenza kanzima.
I-Barbell Hang Squat yangemva (i-Hack Squat)
I-hack squat endala, engabonakali kakhulu emigqumeni kulezi zinsuku, inguqulo yangemuva ye-squat yangaphambili yokulenga. I-barbell ifakwa ngemuva kwemilenze futhi i-squat isenziwa i-ATG. Izwakala (futhi ibukeka) engavamile kodwa isebenza kahle ekusebenzeni.
I-Stiff-Legged Deadlift (isi-Romanian)
Ngezinye izikhathi kuthiwa yi-deadlift yaseRomania, lokhu kuyisisindo esihle sokwenza izintambo kanye nochungechunge oluhamba phambili oluhlanganisa u-butt, umhlane ophansi, amathanga, ngisho ne-abs. Nansi indlela.
- Phakamisa isibhamu kusukela phansi kuya emathangeni.
- Yehlisa ibha ngenkathi ugcina imilenze iqinile. Lokhu kungukuthi, ungaphenduli emadolweni njengoba uthanda ukunyakaza.
- Khumbula ukugcina umhlane uqondile.
- Yehlisa i-barbell - ungasebenzisa futhi ama-dumbbells asindayo - uze uzizwe unwelele emagodini. Uma unzima emhlane ophansi, bhonqa amadolo kancane ukuze uthole ukujula kokuhamba. Yeka indlela ophansi ngayo ozoxhomeka ekugubheni izintambo, ukuqhaqhaza, kanye nokuguquguquka emuva emuva ngokuphathelene nemfuno yakho ukuze uhlale uqondile emuva. Ungathinta phansi uma uthanda.
- Yenza izinqola zokuphindaphinda ezingu-8 kuya kwezingu-12.
Ekuseni Ekuseni
Esikhathini sokuzivocavoca okuhle kakhulu , usebenzisa i-barbell emahlombe, noma ungabeka esikhundleni sezinambuzane eziphumula ngaphesheya kwamahlombe njengoba kuchaziwe ngenhla. Ukunyakaza ukuhamba kwezintambo ezinemilenze eqondile ngokunyakaza okugobile okuvela kulo igama. Kuyinto umsebenzi omuhle for the hamstrings kanye chain ngemuva.
I-Leg Press
Umshini wokulinda umlenze ojwayelekile uyinto ejwayelekile yokuzivocavoca kodwa ingakwazi ukubuyisela emuva esimweni esiphephile uma ungaqhubeki ku-pad ngemuva. Ngaphezu kwalokho, awufuni ngempela ukuzama izisindo eziphezulu kulo mshini ngenxa yengcindezi ephansi. Uma kungenjalo, ukuze usebenze ngokujwayelekile, kuwumkhuba omuhle womlenze nobutho.
I-Squled Hack Squat
I-Hack ye-sled iyinhlangano engaphenduki yomshini we-leg leg. Kulesi simo, isisindo siphethe emahlombe akho futhi uphakamisa imilenze. Ngithanda lokhu kangcono kunomshini wegundane ngoba ubeka emuva esimweni esihle kakhulu.
Umshini wokwengezwa komlenze
Umshini wokwandisa umlenze ojwayelekile awuthandi ezinye iziphathimandla ngoba uphoqa amadolo ibe yindlela ehleliwe, okushiwo abanye kungaba yingozi . Ngisho nokuvumela lokhu kugxekwa, kusetshenziswe kabanzi ekuvuseleleni amadolo. Njengeziningi zezimpikiswano, ingozi kungenzeka ukuthi ilele kuphela ekujuleni kwesisindo nokuphindaphinda. Njengoba isetshenziselwa izimo ze-rehab, imithwalo ye-lightweight kanye ne-reps elinganiselayo izonikeza umsebenzi omuhle wemisipha ye-quadricep yamathanga angaphambili.
Inkukhu iphakamisa - Umshini noma isithende sikhuphuka
Ithole likhuphula lisebenza imisipha yethole - kusobala. Uma wenza ukugijima okwanele kwanoma yiluphi uhlobo - ama-sprints, ibanga elide noma imidlalo yeqembu - akunakwenzeka ukuthi uzothola inani eliphakeme emtholampilo ukuphakamisa umzimba ngenxa yokuthi uqhuba kahle amathole. Noma kunjalo, ngiyifake lapha ngoba izidumbu zomzimba kungenzeka zisebenzise futhi zikhomba umlenze ophansi ngokuqondile kuneminye imilenze yokuzivocavoca.
I-Hamstring Glute-Ham iphakamisa noma i-Nordic Reverse Curls
Ngiye ngamabomu ngiyeke ukuvivinya komlenze wokujwayelekile wezintambo zezintambo. Amapendlela omlenze avame ukwenza emshinini lapho uthola khona isikhumba sakho ngaphansi kwebha futhi uphakamise isisindo ngokunyakaza kwegolo ngokuhamba ngesithende ku-butt. Ama-curls omlenze awasekho ohlwini lwami lomzimba oluphansi kakhulu.
Ama-Bodybuilders angadinga ukuzenza izidingo zemisipha, kodwa ngikhetha ukuvivinya umzimba okuchazwe ngenhla kanye ne-glute-ham ukuphakamisa izintambo ezincane ezithinta izintambo ezinezintambo eziphelele zamadoda nabesifazane bezemidlalo.
Funda kabanzi ku-athikili yami mayelana nezindwangu .
Izinhlelo eziphansi
- Uma wenza isimiso sokuhlukanisa lapho wenza khona ukusebenza komzimba okuphansi nangaphansi kwezinsuku ezahlukene, ungenzi okungaphezu kweziyisithupha zokuzivocavoca ngeseshini bese ufaka ukuzivocavoca kwe-squat kulokhu kukhethwa.
- Kuye ngokuzikhandla kwakho, ungase usebenzise ama-3 kuya ku-5 isethi yokuzivocavoca okungu-8 kuya kweyishumi nambili njengomkhuba wokukhubazeka jikelele oqondisa ngokulinganayo amandla kanye nemisipha.
- Izifundo ezimbili ngesonto ezinsukwini ezimbili phakathi kokusebenza kufanele zanele ukuvumela ukutakula.
- Uma ufaka lezi zivivinyo zomzimba ezansi emzimbeni ogcwele umzimba womzimba ophezulu nangaphansi, izinsuku ezintathu noma ezine isonto ngalinye, kungadingeka ukunciphisa amasethi ku-3 ukuze ungadluli ukuqeqeshwa.
Funda phezulu ngokuqeqeshwa kwesisindo uma udingwa ulwazi oluthe xaxa kwimigomo kanye nemikhuba yokuqeqeshwa kwesisindo.