Ukuzilolonga kunye nokuzivocavoca ngemilenze Ziyinxalenye esisiseko yesiqhelo ukuba umntu kufuneka alandele kwindawo yokuzivocavoca. Ngokusisiseko sibhekisa kwinkqubo eyenziweyo yokuzivocavoca ngoomatshini kuphela, okukhokelela ekubeni imilenze isebenze kwaye inemisipha.
Kubalulekile ukuba ngaphambi kokuqala uqeqesho, i iindlela zokufudumeza eziyimfuneko. Ngaphakathi kolu qalo kufuneka uhlanganise imilenze, amaqatha, amadolo kwaye ngokukodwa amalunga, ngoku siqinisekisa ukuba singanyanzelisi indawo engabangeli ukufudumala kwaye ngaloo ndlela ingabangela ukulimala okubi.
Izitshixo zoqeqesho lwangaphambili lomlenze
Ukufudumala kuya kuthatha nje kancinci kunoko Imizuzu eli-10 yokuzilolonga. Kuya kufuneka usebenzise i-cardio Imizuzu emi-5 kunye nokudityaniswa kokudityaniswa kweminye imizuzu emi-5 ubude. Kubalulekile ukwenza olu lawulo loqeqesho, ke ngoko sizisekela ekusebenziseni nabuphi na ubuchule ngcono, sivuselela inkqubo yemithambo-luvo ukwenzela uqikelelo olukhulu lwemithambo kwaye siya kuba nonxibelelwano olukhoyo phakathi kwengqondo kunye nezihlunu, ukuze intshukumo ihambe. kuqhutywe kamva ukwanda kokuqina ngaphandle kokwenza ukwenzakala.
Ukuhamba
Kulo msebenzi siya kufumana umlenze usebenze, ngokukodwa inxalenye ye-quadriceps. Ukuma ngomqolo othe tye kunye nezandla esinqeni, siyakuthatha inyathelo eliya phambili sigoba idolo lelungu langaphambili lide lenze i-engile esekunene kancinane. Emva koko siya kubuyela kwindawo yokuqala ukwenza amandla ngomnye umlenze.
Lo msebenzi unokwenziwa nge-dumbbell esandleni ngasinye. Kufuneka wenze uphindaphindo olulishumi ngomlenze ngamnye, wenze itotali ye 20 imitsi.
Izikwere
Olu hlobo ukusetyenziswa Yinto eqhelekileyo kuyo nayiphi na indlela yoqeqesho. Izihlunu ezininzi zinokusetyenziswa ngexesha elinye kwaye ngezi squats singasebenzisa izisindo ukwenza oko.
Yima ngemilenze yomibini ububanzi begxalaba ngokuhlukana. Siza kubeka umva ngokuthe tye kunye nezisindo ezihlala emagxeni kwaye ibanjwe ngesandla. Kufuneka uqale ukuguqula imilenze yakho kunye nezinqe ngelixa uzisa iimpundu zakho ngasemva naphantsi. Emva koko, kufuneka ubuyele kwindawo yokuqala kwaye uhlale ugcina umva wakho ngqo. Kufuneka wenze ukuya kuthi ga kwitotali ye 6 squats.
cinezela umlenze
Le ntshukumo yenziwa ngokubonga kumatshini wokwakha umzimba. siya kuba phezulu caba ungqengqe ngomqolo neempundu edibene nesitulo. Sibeka imilenze ekuphakameni okuphakathi komshicileli kwaye siqale ukutyhala de sisolule ngokupheleleyo imilenze yomibini. Lo msebenzi usivumela ukuba sisebenzise ubunzima bokutyhala, siya kukwazi ukwenza Uluhlu olu-3 lweentshukumo ezili-12 kwindawo nganye.
Umlenze weHip
Nge-Hip Thrust, imilenze kunye nezinye izihlunu eziphambili ezifana ne-glutes, umva uyasebenza, kwaye uqinisa i-quadriceps kunye ne-hamstrings. Imalunga ne intshukumo etyhutyha inyonga enobunzima phezulu.
Siya kulala sibheke phantsi, siguqe ngamadolo kwaye sixhase isilivere yeenyawo phantsi, sihlukanise imilenze yomibini ekuphakameni kwe-hip. Kuya kufuneka uphakamise i-gluteus phezulu ushiye iinyawo kunye namagxa axhaswayo.
Ukomeleza amathole
Imithambo emininzi inokwenziwa, kodwa siya kubonisa umsebenzi wamandla amaninzi esekwa ngomatshini wobunzima. Kufuneka uxhase iingcebiso zeenyawo zakho kumda okanye kwindawo ephakamileyo. Emva kokuba begqibile phezulu nasezantsi iintshukumo zokushukuma ngobunzima obucinezelwe emagxeni, ngolu hlobo lomatshini okanye ngobunzima obuthile. Ukunyakaza kufuneka kwenziwe ngokucothayo ukwenza olo xinzelelo ekucuthekeni. inokwenziwa Iiseshoni ezi-3 zeentshukumo ezili-12.
Ehleli Umlenze Curl
Le ntshukumo iya kusebenza umlenze, ngokuqhelekileyo i-hamstrings. Yenziwa ngomatshini apho kufuneka uhlale phantsi. Ubunzima obufunwayo bubekwe kunye ne amaqatha axhaswe kwiphedi.
Kufuneka uthathe iimbiza ngezandla zakho kwaye yandisa imilenze ngqo. Siza kutyhala umtshini ezantsi njengoko siphefumla, sigcine ukufinyela okomzuzwana. Emva koko phefumlela umoya kwaye ubuyele kwindawo yokuqala ngokucothayo ukuze wenze umthambo ngokukhuselekileyo.
Iingcebiso ezisisiseko zokuqeqeshwa komlenze
Uqeqesho lomlenze lubizwa ngokuba uloliwe osezantsi. Kubalulekile ukumqeqesha ngaphakathi kwenkqubo yezemidlalo ye-muscular, ukusuka iintsuku ezimbini ukuya kwezintathu ngeveki. Iintsuku nje ezimbini zanele, apho kwi Ngosuku lokuqala uya kuqeqeshwa ngobunzima obuninzi kunye ne-squats kwaye ucinezele. Ngosuku lwesibini luya kwenziwa ngokugqithiseleyo, kodwa lukhululekile ngakumbi, apho siza kusebenzisa izandiso ze-quadriceps kumatshini kunye ne-curl ekhankanywe ngasentla kwi-hamstring.
Kufuneka kukhunjulwe ukuba i-squats kunye ne-static strides kumatshini wamandla amaninzi abalulekile, nangona akubalulekanga kangako ukwenza i-muscle eninzi yokwakha. Ayikho enye indlela yokuyenza, kuba inika uhlobo lokufudumala kunye nokunceda ukuphepha ukudala ukulimala okulandelayo.