Ukuzivocavoca okuvelele kakhulu - ukunyanyiswa komlenze ku-simulator, nokuguqula imilenze

Ngaphandle kwezinhlelo eziyisisekelo zokuqeqesha umlenze, okubandakanya i- squat, abakhi bomzimba basebenzisa ezinye izivivinyo zomlenze. Ehholo lalakho kunamathuba amaningi. Kunezindlela eziningi ezahlukene zokulayisha imilenze, kanye nokushaya kahle kwegazi emisipha ngesikhathi sokuqeqesha.

Njengokuhlukanisa okuhle iqembu elithile lokuzivocavoca kwemisipha, ungasebenzisa isandiso somlenze ku-simulator, futhi uguqule i-bicep hip. Ngaphezu kwalokho, zingasetshenziswa njengemfudumalo ngaphambi kwemithwalo esindayo emilenzeni, ukuvimbela ukulimala kwamalunga kanye nomsila. Ake sicabangele ngamunye wabo.

Ukwandiswa kwemilenze emshinini

Ngenxa yokuthi simulator ikuvumela ukuba uqondise ngokunembile izinga lokuzivocavoca, lo msebenzi uvame ukubili phakathi kwabesilisa nabesifazane.

Ukwandiswa kwemilenze ku-simulator kungafakwa ohlelweni lokuqeqesha ngokushesha ngemuva kokuqothula ngenduku - lokhu kulandelana kuyokwandisa ukugeleza kwegazi ku-quadriceps, okuzosiza ekwandiseni i-fascia ye-muscle futhi, ngokwanjalo, yanda ubukhulu bemisipha ngokwabo.

Indlela yokwenza ukuqondisa kahle?

Okokuqala, udinga ukuvula ingalo yokusebenza yesimulator ubude bomlenze. Umlenze kufanele uthinte izingalo eziphansi zomshini endaweni yonyawo, futhi izingalo eziphezulu kufanele zibe ngaphansi kwamadolo. Kule ndlela kuphela ukunwetshwa komlenze ku-simulator kuzokwenziwa ngendlela efanele ngokufanele.

Njengoba umgomo ukwandisa ukugeleza kwegazi emisipha, ngemuva kwama-squats anzima kuyadingeka ukwenza lo msebenzi kanje:

- indlela yokuqala ingenziwa ngeziphindaphinda ezingu-15;

- ukwenza izandiso zemilenze zihlezi, ngendlela yesibili, udinga ukwandisa isisindo ngo-15-20% bese wenza cishe izikhathi ezingu-12;

- Ukwenza indlela yesithathu, ukwandisa umthwalo ngomunye u-15-20%, zama ukwenza lo msebenzi izikhathi ezingaba ngu-10;

- Indlela yokugcina yesine kumele iqale ngokunyuka kwesisindo sokuphakanyiswa omunye u-15-20%. Zama ukwandisa imilenze ehlezi esimweni simulator ngokucacile izikhathi ezingu-8 (ukuphindaphinda). Ngokushesha ngemva kwalokhu, ukunciphisa umthwalo ngo-25-30% bese uphinda inombolo enkulu yezikhathi. Bese ususe elinye u-25-30% wesisindo futhi uphinde wenze inombolo enkulu yokuphindaphinda. Bese ubamba umoya wakho ngamasekhondi angu-15-20, unciphise umthwalo ngamanye amaphesenti bese wenza inombolo enkulu yokuphindaphinda.

Ngemuva kokukwenza lokhu, ukunwetshwa kwemilenze ehlezi kuyosiza ukuqinisekisa ukuthi i-quadriceps "isha" nje. Lokhu kubonisa ukusebenza kahle, futhi nokuthi inani elikhulu legazi lifake imisipha yakho yomlenze . Ngenxa yalokhu, inani elikhulu lezakhi nezomsoco lizofaka ama-quadriceps, okuzosiza ekutholeni okusheshayo, kanye nokukhula kwabo ngobukhulu.

Ukugoba umlenze emshinini

Uma udinga ukusebenza ngendlela efanele futhi uthuthuke ngempumelelo ama- hamstrings, ngaphandle kokuzivocavoca okunjalo njengokushintshashintsha imilenze yakho ku-simulator, awukwazi nje ukukwenza. Uma kwenziwe kahle, kuzokusiza ukuba uqondise ngqo leli qembu lezinsimu.

Esikhathini sohlelo lokuqeqesha, kufanele sivulekele phakathi kwe-squatting noma ukucindezela imilenze kanye nokufa, okuyinto ezokwenza inzuzo enkulu kulo msebenzi.

Indlela yokwenza ukugoba ngendlela efanele?

Ngesikhathi sokulungiselela ukuvivinya umzimba, kuyakudingeka ukusetha umqeqeshi ngendlela efanele ngemingcele yakho. Ngesikhathi sokuphindaphindiwe, amadolo kufanele alele emaphethelweni ebhentshi, kodwa angalokothi aqede, kodwa aphumule. Izibambo ezinamathele kufanele zithinte umlenze ngezansi kwemisipha yamathole emigqeni, ngaleyo ndlela ivimbele ukulimala.

Ukuze ucindezeleke kakhulu ema-hamstrings, ungenza lo msebenzi kanje:

- yenza indlela yokuqala ngesisindo esincane sokuphindaphinda;

- bese ukwandisa umthwalo ukuze wenze ngokuphindaphinda okuphindwe kabili;

- Izindlela ezimbili ezilandelayo zidinga ukwenziwa kwipiramidi. Ukwandisa isisindo ukuze ukwazi kahle futhi ngokugcwele amamitha izikhathi 8. Bese usetha kabusha ama-20-25% bese wenza esinye izikhathi ezingu-6-8. Ngemuva kwalokho, ukunciphisa konke ngo-20-25% bese wenza inombolo enkulu yezikhathi.

Ngemuva kokwenza lo msebenzi, kunconywa ukuthi udonsa ama-hamstrings kancane ukuze uphumule imisipha elayishiwe. Ukuze wenze lokhu, ungenza i-deadlift ngesisindo esincane. Ngenhlanganisela enjalo, ukuqhubekela phambili kwemisipha kuzoqhubeka nokunye okukhulu ngenxa yomsebenzi omuhle nokuthungulwa kwe-fascia muscular.

Ukwenziwa kwezandiso nokuzivumelanisa ku-supertet

Uma usuvele wenza zonke izivivinyo ezisindayo emilenzeni yakho futhi ufuna ukunikeza umthwalo wokugcina emisipha, khona-ke ungenza imilenze ilule futhi iguqule i-supetet.

Kulokhu uzosiza simulator. Ukwehliswa-ukwandiswa kwemilenze kungenziwa ngale ndlela: ngemuva kokwenza indlela eyodwa, ngokushesha uqhubeke nokufinyelela komunye umsebenzi. Isibonelo, emva kokuqeda indlela yokwandisa imilenze ngaphandle kokuphumula, yenza indlela yokuhamba. Kulokhu, ungasebenzisa kokubili amasu okuqala nesesibili okuchazwe ngenhla, futhi kufanelekile ukuzama nokukhishwa ngezigaba: indlela yokuqala yokuphindaphinda ka-12-15, owesibili nowesithathu - ngo-10-12, okwesine ngo-8-10, ukushintsha ukuvivinya umzimba Ukwandiswa kwemilenze.

Iziphambeko Ezivamile

Ngokuvamile uma wenza ukuvivinya okunjalo, amaphutha alandelayo akhona:

- simulator engalungile kahle, okungukuthi, ngaphambi kokuqaliswa kwendlela, abaqalayo bayakhohlwa ukukhetha imingcele edingekayo yokukhula kwabo. Iphutha elinjalo lisongela ukubangela ukulimala;

- umzamo wokwakha umthwalo omkhulu kunomdlali owenzayo. Ekuphishekeleni inqubekela phambili, ungakhohlwa ukuthi inqubo efanele kufanele ibe yindawo yokuqala. Isisindo esikhulu kakhulu asinakwenziwa nge-amplitude egcwele futhi efanelekile, futhi ugxile futhi uhlukanise umthwalo ohlangothini olufanele lwe-muscle.

Uma wenza lezi zivivinyo, kuqiniswe kahle, usebenzisa izindlela ezichazwe kulesi sihloko, ungakwazi ukufeza ngcono emiphumeleni yezikwele eziyisisekelo, umshini wokunyathelisa ibhentshi, futhi unikeze ukubukeka okuhle nokuhleleka kwezinyawo zakho. Khumbula ukuthi ukuqina okuhle nokulungile kokuqeqeshwa emilenzeni kuphazamisa ukukhiqizwa kwe-testosterone ye-hormone. Iphinde ikhuthaze ukuvuselelwa ngokushesha nokukhula komzimba we-muscle.