Okuqukethwe
Ungawakha kanjani amathole: Izinhlelo ezi-7 zokuzivocavoca
Ngabe unamathole abuthakathaka futhi ngabe usola ufuzo ngalokhu? Uhlelo Lokuzivocavoca Inkonyane luzokunikeza ukubukeka okusha kuleli qembu lemisipha. Thola izivivinyo zokukusiza wakhe amathole!
Sonke siyalithanda noma silizondile igama le-G: Genetics. Uma ufuzo lusinikeze izingxenye ezithile zomzimba, sikholwa ukuthi sinenhlanhla nje. Kepha uma sibhekene nobunzima nemisebenzi enzima, khona-ke siqala ukumqalekisa futhi sishiye umqondo wokuphalaza umzimba olinganayo nolinganayo, esiphupha ngawo nsuku zonke.
Kungani sikwazi ukupompa imisipha ethile futhi singakwazi ukumpompa eminye?
Ngokuvamile sikhuluma ngamathole. Kuyo yonke iminyaka yokuqeqeshwa, ngihlangane nabasubathi abambalwa abangajabula ngosayizi wethole labo. Iningi labaqeqeshi selivele alazi ukuthi yini enye okufanele liyenze ukwakha imisipha ematholeni, futhi linciphisa konke ukuvivinya umzimba kwaleli qembu ezindleleni eziningana ekupheleni kokuzivocavoca.
Ngiyethemba le ndatshana izosiza okungenani okuncane kulabo abasaphupha ngamathole amnandi. Ungase ungakwazi ukwakha imisipha emikhulu efana nebhola le-bowling, kodwa ngikholelwa ngokweqiniso ukuthi cishe noma ngubani angangeza isisindo semisipha ebalulekile kumathole abo futhi athuthukise ubukhulu bomzimba jikelele. Uthanda ukugqoka izikhindi ehlobo… angithi?
Ukwakha imisipha endaweni ebuthakathaka kungumsebenzi onzima kakhulu. Kuthatha ukugxila, ukuyala, ukuzimisela nokunaka imininingwane. Ukuze usebenze ngephuzu elibuthakathaka (noma ngabe iyiphi ingxenye yomzimba), kuzodingeka ushintshe imvamisa, ivolumu kanye nobuchule bokuzivocavoca umzimba.
Amasethi amaningi wethole aphakama ekugcineni kwe-superintense hamstring ne-quads Workout ngeke kuxazulule inkinga. Udinga ukucubungula ngokuphelele uhlelo lwakho lokuqeqesha nesimo sakho sengqondo. Impumelelo yakho incike kakhulu enkolelweni yokuthi ungafinyelela enhlosweni yakho. Ngaphandle kwayo, akunakwenzeka ukuthi uphumelele.
Phatha uhlelo namasu okwethulwe kule ndatshana njengochungechunge olunamandla lwemishini noma ama-squats. Ububanzi obugcwele bokunyakaza, ukunwebeka nokucindezela imisipha, nokunaka ngokucophelela izikhathi zokuphumula kuzokusiza ukufezekisa imiphumela oyifunayo. Yiba nesineke, uphikelele futhi ake siqale!
I-anatomy encane
Imisipha yomlenze engezansi ifaka amaqembu amakhulu amathathu emisipha. Ake sibheke iqembu ngalinye nomsebenzi walo.
Inkomo: Le misipha enamakhanda amabili (medial and lateral) iqala ngemuva kwedolo e-femur futhi inamathiselwe esithendeni kusetshenziswa i-Achilles tendon. Amakhanda anesibopho semisipha edumile emise okwedayimane wonke umqeqeshi aphupha ngayo, futhi abandakanyeka kakhulu lapho izivivinyo zenziwa ngamadolo aqondile.
I-Flounder: Le misipha itholakala ngaphansi kwethole ngemuva komlenze ongezansi. Kubandakanyeka kakhulu lapho amadolo egobile.
I-Anterior tibial: Imisipha ethola ukunakekelwa okuncane itholakala ngaphambi komlenze ongezansi futhi inesibopho sokudonswa kwezinyawo (ukugoqa unyawo nokuphakamisa umphetho). Ukubaluleka kwemisipha yangaphakathi ye-tibialis ukuthi inengxenye ebhekele ibhalansi ngamandla, imisipha kanye nokuvimbela ukulimala.
Ukumpompa amathole amakhulu!
Manje njengoba sewazi nge-anatomy nezinqubo zokuhamba, ake sibone ukuthi ungazithola kanjani izinkonyane ezihlaba umxhwele. Ukunyakaza nokuzivocavoca okwethulwayo kuklanyelwe ukukhulisa ukusebenza kwakho njalo lapho uya ejimini. Khumbula ukusebenzisa inqubo efanele ngaso sonke isikhathi futhi ungaphakamisi isisindo esiningi ukuze ungafaki ukuphepha kwakho engozini.
Ukuma kwethole kuphakama
Ukuphakama Kwethole kungukuvivinya okuqinisekisiwe kokwakha isisindo somzimba jikelele ematholeni, ikakhulukazi endaweni yethole. Ukuze ukwenze, lungisa amahlombe akho ngaphansi kwemisipha yesimulator futhi ume emabhola ezinyawo zakho ebhulokini engezansi, izinyawo zakho zihlukane cishe ububanzi behlombe buhlukane.
Imilenze kufanele iqonde ngokuphelele ngaphandle kokugoba okuncane emadolweni ukukhipha ingcindezi ejoyinini. Ngesikhathi sokuzivocavoca, amadolo kufanele ahlale egobile.
Hambisa kancane phansi, wehlise izithende zakho phansi. Uma ufinyelela ukunyakaza okugcwele futhi uzizwa unwebeka ngokujulile emisipheni yethole, uhlehlise ukunyakaza, khuphukela phezulu emabhola ezinyawo zakho bese ukhama imisipha ngangokunokwenzeka.
Okubalulekile: Njengoba ukhuphukela emabhola ezinyawo zakho, ungazihluphi izinzwane zakho - vumela izinyawo zakho zenze wonke umsebenzi. Futhi, ungazulazuli ngezansi noma wenze lokhu kunyakaza kukho konke ukuzivocavoca umzimba. Abasubathi abaningi benza lo msebenzi ngale ndlela futhi bangatholi miphumela emzamweni osetshenzisiwe. Umphumela uzoba kuphela uma wenza lo msebenzi ngokuthula, noma ngejubane.
Ithiphu: Uma ijimu yakho ingenayo inkonyane enesisindo efanele iphakama, ungasebenzisa ezinye izinketho. Zama amalifti emshinini kaSmith. Beka i-footrest ngaphansi kwebha enesisindo bese wenza umsebenzi wokuzivocavoca njengoba ungenhla. Ayikho i-stand? Sebenzisa ama-pancake okuxekethile noma isinyathelo.
Kuhleli Inkonyane
Okunye ukuzivocavoca okuhle kunoma yiluphi uhlelo lokuzivocavoca lwethole inkonyane ehleli phansi iphakamisa, ethuthukisa i-soleus. Ngenxa yalokhu kuvivinya umzimba, ungangeza ububanzi (uma ubuka ngaphambili) nobukhulu (uma ubuka ohlangothini) enkonyane.
Beka amaphedi emadolweni akho (hhayi okhalweni lwakho) bese ubeka izinyawo zakho epulatifomu ezansi, ububanzi behlombe buhlukane. Njengokuzivocavoca okumile, sebenzisa uhla oluphelele lokunyakaza - kufanele uzwe ukuthi imisipha inwebeka futhi ucindezele amathole akho phezulu phezulu. Ungashushi imilenze yakho!
Ithiphu: Uma ungenayo inkonyane ehleliwe ejimini lakho, zama ukuzihlelela ngokwakho. Ukwenza lokhu, ungasebenzisa umshini weSmith noma i-barbell enesisindo. Ukuze kube lula, bopha iphedi ethambile ezungeze ibha noma ubeke ithawula elijiyile, elisongwe ngaphezu kwamathanga akho phakathi nalokhu kuvivinya umzimba.
Beka isitendi, isinyathelo noma ipuleti ngaphansi kwamabhola ezinyawo zakho bese ukhiya amadolo akho ngaphansi kwebha. Uma usebenzisa umshini wakwaSmith, phakamisa ibha phezulu nangaphandle kwe-rack (futhi kuwumqondo omuhle ukufaka izikhonkwane zokuphepha uma kungenzeka).
Lapho usebenza ngezisindo zamahhala, cela umlingani wakho ukuthi abeke ibarbell enesisindo emathangeni akho bese ugcine izandla zakho kuyo ukuze ulinganise futhi uphephe. Yenza lo msebenzi ngenhla.
Inkonyane Yomshini Wokucindezela Umlenze Iphakamisa
Okunye ukuzivocavoca okuhle kokwakhiwa kwemisipha okujwayelekile inkonyane liphakamisa emshinini wokucindezela umlenze. Imvamisa yenziwa emshinini wokucindezela umlenze wama-45-degree, ziyindlela enhle lapho imishini oyidingayo imatasa noma ingatholakali.
Imfihlo ehlukanisa le nketho kokunye okuxoxwe ngenhla ukugcina i-engeli efihlekile isondele kakhulu kuma-degree angama-90. Uma yenziwe kahle, imisipha ematholeni izokwelula ngokumangalisayo.
Hlala emshinini, beka izinyawo zakho ububanzi behlombe ugoqe ngamadolo kancane - njengokwenza lo msebenzi ngenkathi umile. Yehlisa isisindo sokwelula imisipha, bese usiphakamisa kancane ukuze uthole ukusikwa okukhulu.
Okubalulekile: Abasubathi abaningi bafaka isisindo esiningi futhi benza ukunyakaza ngokungaphelele (iphutha elikhulu kakhulu ekuqeqeshweni kwethole). Qiniseka ukuthi kunesisindo esanele, kodwa hhayi esiningi, lapho ukwazi ukuphakamisa isitofu maphakathi kuphela. Ukwehliswa okugcwele nokusikwa okugcwele ukuphela kwendlela yokwenza ukuvivinya umzimba kuphumelele.
Ngezindlela eziningi, afana nenguqulo yangaphambilini. Kungenzeka uke wayibona ividiyo yalokhu kuvivinya okwenziwe ngu-Arnold noma uFranco ngesikhathi seGolden Age yokwakha umzimba.
Uzodinga umngane oyedwa noma ababili abanesibindi ukuze uqedele lo msebenzi. Mane ume kuphedi kumabhola ezinyawo zakho (njengoba ubungathanda ukwenyuka okulula), goba ezinqeni zakho, bese ubeka izandla zakho ebhentshini noma kwibha emshinini kaSmith. Umlingani wakho kufanele akhuphukele emhlane wakho ukwengeza umthwalo. Yenza ngemilenze eqondile, ukwelula okugcwele nokusikwa okugcwele.
Kuphakamisa inkonyane elilodwa lomlenze
Enye yezindlela ezinhle kakhulu zokwakha imisipha ematholeni akho ukuphakama kwethole elinomlenze owodwa, okungasetshenziswa kakhulu, kepha. Bambalwa kakhulu abantu abenza lokhu kuvivinya umzimba, kepha uma usaqhubeka nokuthatha isinqumo, uzoqinisa kakhulu futhi uphonsa iminwe yakho.
Kungani? Ngoba abagijimi abaningi abafinyeleli ebangeni labo eliphelele ngenxa yokungafani kwamandla namandla emisipha ekukhuleni. Uma lo mzuzu usususiwe, ungaqhubeka futhi uqale ukwakha ubukhulu bemisipha ngokulinganayo kumathole akho.
Lezi zivivinyo zingenziwa nge-dumbbell esandleni sakho noma ngaphandle kwayo (uma usaqala, sincoma ukuqala ngaphandle kwe-dumbbell ukujwayela ukunyakaza). Thola isitendi bese ubeka umlenze owodwa kuso njengoba ubungenza ngamakheshi ajwayelekile wokuma (umlenze oqondile, ugobe kancane emadolweni, emuva ngqo).
Uma usebenzisa i-dumbbell, yibambe ohlangothini lomlenze wakho osebenzayo, bamba ukuma okuqondile kokuqina, bese wenza lo msebenzi ngenqubo eqinile (welula ngokuphelele imisipha bese uphakamisa ibhola lonyawo ngokusikwa okugcwele) .
Ithiphu: Uma uzithola wenza ama-reps amaningi emlenzeni owodwa kunomunye (okuvame kakhulu), yenza ezinye izimpendulo ezimbalwa ezengeziwe ngamandla emlenzeni obuthakathaka. Zisize kancane ngesandla ngaphandle kwe-dumbbell, ukhuphuka kancane ku-rack, obambelela kuyo. Imisipha izosebenza kanzima futhi uzobona maduzane ukuthi isisindo sakha ngokulinganayo.
Isithende siyaphakama
Ukuvivinya umzimba wonke umuntu ahlala ekukhohlwa (noma ukungakunaki) isithende sikhuphula. Ngokuyinhloko esetshenziswa ngabagijimi, ngeke nje yengeze ubukhulu bemisipha ngaphambili komlenze ongezansi, kodwa futhi izosiza ukuqinisa leyo ndawo ngokulinganisa zombili izinhlangothi.
Lokhu kuzothuthukisa inqubo yakho futhi kunciphise ubungozi bokulimala kuyo yonke imisipha yakho yomlenze engezansi, okuholela ekubeni nomzimba ohambisanayo futhi olinganiselayo.
Mane ubeke izithende zakho ekusekeleni bese wehlisa izinyawo zakho phansi ukuze welule imisipha yakho. Sukuma ezithendeni zakho bese ugoba izinyawo zakho phezulu, ukhombe izinzwane zakho ophahleni. Awudingi izinsimbi zalo msebenzi, ngoba mhlawumbe uzobona ukuthi leli iphuzu lakho elisha elibuthakathaka. Zama ukungaguquguquki uye emuva - landela inqubo futhi uzozwa ukuthi izicubu zisebenza kanjani!
Izinhlelo zokuzivocavoca
Yenza olunye lwezinhlelo ngezansi kwezikhathi eziyi-1-2 ngesonto okungenani izinsuku ezingama-4 zokuphumula phakathi kokuzivocavoca ngemiphumela ephezulu. Ungashintsha okunye ukuzivocavoca bese ukhetha okukufanele kakhulu.
Qaphela: Yenza amasethi woku-1 noma ama-2 wokuzifudumeza we-15-20 reps esivivinyweni sokuqala. Phumula kuphela imizuzwana engama-45-60 phakathi kwamasethi (sebenzisa iwashi uma kunesidingo). Shintsha uhlelo lwakho lokuzivocavoca ithole kabili ngesonto.