Okuqukethwe
Ungayakha kanjani ama-quads: Izinhlelo ezi-5 zokuzivocavoca
Ama-quad anamandla, athuthukisiwe, aqoshiwe angaqinisekisa ukuthi uwina umncintiswano wokwakha umzimba ngokukwenza uhluke esixukwini. Yakha ama-quad obuhlale uphupha ngawo ngokuzivocavoca okulandelayo!
Guqula ama-puny quads akho abe yizinsika ezinamandla!
Ama-quad anamandla, athuthukisiwe, aqoshiwe angaqinisekisa ukuthi uwina umncintiswano wokwakha umzimba ngokukwenza uhluke esixukwini. Bahlukanisa umzimba ovumelanayo, olinganiselayo, omuhle ngobuhle emzimbeni onjenge-apula onengaphezulu esindayo nemilenze emincane.
Yebo, asikwazi sonke ukuba nama-quad njengabakhi bomzimba abaqeqeshiwe, kodwa singakha imisipha emikhulu, enamandla, elinganiselayo futhi echazwe kahle ezohlaba umxhwele noma kunjalo.
Ungachithi isikhathi manje ukuze ungazisoli ngokuzayo ngokuthi awuwaqeqeshanga ngokwanele ama-quad akho noma uchithe isikhathi esincane kuwo. Awazi ukuthi bangaki abasubathi abakhuphuka ebhulukweni labo ejimini ehlobo, kuphela ukufihla imiphumela yokungabekezeleli okwanele kanye nesiyalo lapho bepompa ama-quadriceps abo.
I-quads ilandisa ngenani elikhulu kakhulu lesisindo somzimba emzimbeni wethu. Ukuqeqeshwa kwabo kunzima kakhulu futhi kuthatha isikhathi esiningi nomzamo wokwakha okungenani amagremu ambalwa emisipha. Ukupompa ithanga kwe-quadriceps okujulile kuzokuvumela ukuthi uthuthukise umzimba wakho wonke ngenxa yokwanda okungokwemvelo kwama-hormone okukhula kanye ne-testosterone.
Uma wenza, yithi, ama-squats, umzimba usebenzisa inani elikhulu lemisipha ukuze uphakamise isisindo - ama-quadriceps, ama-hamstrings, i-back, imisipha ye-trapezius, amahlombe, futhi bonke abathintekayo ekunyakazeni kanye / noma ekulinganiseni isisindo ngesikhathi sokuphakamisa. Lokhu kusho ukuthuthukiswa okuvamile kwemisipha kuwo wonke umzimba, okufaka isandla ekwakhekeni kokubukeka okunamandla okuphelele.
Kufanele uzibuze umbuzo: Ngiyakudinga lokhu?
I-anatomy encane
I-quadriceps iyiqembu elikhulu lemisipha elinamakhanda amane ngaphambili kwethanga. Ake sibheke ngokushesha la makhanda nemisebenzi yawo.
Imisipha ye-rectus femoris
Iqala ku-ilium, ithatha phakathi kwethanga, imboze iningi lamakhanda amathathu asele.
Umsipha obanzi wethanga (wangaphandle) wethanga
Iqala ethangeni, igijime ohlangothini olungemuva (ingxenye engaphandle) yethanga, futhi inamathele ku-kneecap.
Umsipha we-femoris ophakathi nendawo obanzi
Iphinde iqale ethangeni, igijime ohlangothini oluphakathi (ingxenye yangaphakathi) yethanga bese inamathela ku-patella. Lo msipha unesibopho sokuma kwamaconsi ethanga.
Umsipha obanzi wethanga
Lo msipha uhlala phakathi kwe-lateral ne-medial ngaphambili kwe-femur futhi unamathele ku-patella.
Zonke izinhloko ezine ze-quadriceps zinesibopho sokwandiswa kwamadolo. Ngaphezu kwalokho, i-rectus femoris iphinde iguqule ithanga ngenxa yendawo yayo.
Ukumpompa ama-quads anamandla!
Manje njengoba usuyazi mayelana ne-anatomy nezindlela zokunyakaza, ake sithole ukuthi ungawathola kanjani ama-quads aqoshiwe, anamandla. Ukunyakaza nokuzivocavoca okwethulwa kuklanyelwe ukuthuthukisa ukusebenza kwakho njalo uma uya ejimini. Khumbula ukusebenzisa indlela efanele ngaso sonke isikhathi futhi ungaphakamisi isisindo esiningi ukuze ungafaki ukuphepha kwakho engozini.
I-Barbell Shoulder Squats
Ama-squats ane-barbell emahlombe (okuthiwa idlozi-umsunguli wazo zonke izivivinyo zemisipha yemilenze) kuwumsebenzi oyinhloko wokuthuthukiswa kwama-quads ahlaba umxhwele.
Yima ngaphansi kwebha ku-squat rack bese ubeka ibha endaweni enethezekile ezingeni lomhlane wakho ongaphezulu kumsipha we-trapezius. Bamba ibha eseceleni ngezandla zombili ukuze uzinze. Manje phuma ku-rack futhi ubeke izinyawo zakho ububanzi behlombe ngokuhlukana noma banzi kancane.
Okubaluleke kakhulu: guqa amadolo akho ngaphambi kokuqala umsebenzi. Ungagobi okhalweni lwakho noma umhlane, noma uzothola ukugoba okuya phambili kakhulu. Yehlisa isisindo kuze kube yilapho ama-hamstrings ethinta imisipha yethole noma uze ufinyelele uhla lokunethezeka lokunyakaza (BP). Phakamisa umthwalo phezulu usebenzisa okhalweni lwakho kuqala bese emva kwamadolo akho. Ungayiqondisi imilenze yakho ngokuphelele phezulu.
Ububanzi bokunyakaza bungumuntu ngamunye. Ukusebenzisa uhla oluphelele lokunyakaza cishe kuyindlela ekahle yokwenza noma yikuphi ukuvivinya umzimba, kodwa ama-squats angabangela izinkinga ngobuhlungu bamadolo kanye nomgogodla.
Ulandela umthetho ozanyiwe novivinyiwe, squat wehle ufike emkhawulweni onethezekile, bese ubuyela endaweni yokuqala. Ungadlali futhi uthathe umsebenzi ngokungathi sína. Ama-squats ama-exercises anzima kakhulu, kodwa imiphumela iwufanele.
Ukuze uhlanganyele imisipha yakho yangaphakathi kancane (vastus medialis), zama ukusquats ngemilenze yakho ibe banzi kancane, izinzwane zakho zibheke ngaphandle.
I-Barbell Chest Squat
Ukwenza i-squat nge-barbell esifubeni sakho, yima ukuze i-barbell ibe phambi kwakho, futhi uyibeke ekujikeni kwebhande lehlombe lakho. Yeqa izingalo zakho bese uvala ibha emaceleni. Gcina ikhanda lakho liqondile namahlombe akho ahambisana naphansi. Susa i-barbell, phuma ku-rack, futhi ubeke izinyawo zakho ububanzi behlombe ngokuhlukana.
Yenza lo msebenzi njengokungathi wenza i-squat nge-barbell emahlombe akho. Uzothola ukuthi ungakwazi ukugcina umhlane wakho uqonde kakhudlwana. Ama-squat esifubeni athuthukisa ama-quads angcono kancane kunama-squat ehlombe endabuko, adinga ama-hips aqinile.
Uma umusha ku-squat esifubeni futhi udinga ukuzinza okwengeziwe, kwenze isikhashana emshinini wakwa-Smith uze ukhululeke ngesisindo.
Uma umude futhi uncike kakhulu phambili noma izithende zakho zisuka phansi phansi, zama ukubeka amapuleti esisindo amakhilogremu amabili kuya kwamane nesigamu ngaphansi kwesithende ngasinye ukuze uzinze. Le nqubo ingasetshenziselwa kokubili ama-squats.
Hack Machine Squats
Ukuthuthukisa ingxenye yangaphandle (imisipha ye-lateral) ye-quadriceps, akukho lutho olungcono kune-squats emshinini we-hook. Ngesethingi yesisindo esimaphakathi, yima ngokunethezeka ngaphansi kwamaphedi omshini, izinyawo zakho zihlukene ngobubanzi behlombe phakathi nendawo yepuleti lonyawo. Yehlisa uze ufinyelele ibanga eligcwele lokunyakaza, bese ubuyela endaweni yokuqala.
Qinisekisa ukuthi awusheshisi kakhulu ekunyakazeni okuya phansi, njengoba lokhu kuzobeka ubunzima obukhulu emadolweni akho. Yenza umsebenzi ngejubane elingashintshi. Futhi, njengakuzo zonke izivivinyo zemilenze, ungawaqondi ngokugcwele amadolo akho phezulu.
Ezinye izindawo zokujima azinaye lo mqeqeshi, kodwa akufanele uphelelwe ithemba, ngoba kuhlale kunendlela yokuphuma. Vele ubambe i-barbell enesisindo bese uyibamba ngemuva kwamathole akho (efana ne-deadlift, kuphela enesisindo ngemuva kwezinqe).
Qondisa umhlane wakho, gcina ikhanda lakho liqondile, futhi uqale ukuphakamisa ngemisipha yakho yomlenze uze ume uqonde ngokuphelele. Ngaphandle kokuqondisa imilenze yakho yonke indlela, yehlisa isisindo phansi endaweni yaso yasekuqaleni, kodwa ungathinti phansi.
Lokhu kuvivinya umzimba kudinga ukubambelela ngokuqinile kumasu futhi kungenziwa kuphela ngesisindo esisesilinganisweni ongakwazi ukusiphakamisa kalula.
Cindezela umlenze
Enye indlela enhle yokwakha imisipha yomlenze wakho umshini wendabuko we-45-degree leg press. Inzuzo yalesi simulator ukuthi empeleni ayilayishi indawo ye-lumbar futhi igxile kakhulu ezinqulwini.
Hlala emshinini bese uqinisekisa ukuthi isihlalo sihlehliswa emuva ngokwanele ukuze sifinyelele uhla lwaso olugcwele lokunyakaza. Beka izinyawo zakho phakathi nendawo ye-slab ububanzi behlombe ngokuhlukana. Phakamisa umthwalo phezulu ngaphandle kokugoba ngokuphelele amadolo akho futhi ukhiphe amaleshi okuphepha.
Yehlisa isitofu ngangokunokwenzeka, uhlale ulawula ukunyakaza kwakho, futhi usibuyisele endaweni yaso yasekuqaleni. Zama ukungenzi ukuphindaphinda okuyingxenye noma okuyingxenye - uyazikhohlisa futhi awukhulisi imisipha.
Uma umshini wokucindezela umlenze ejimini yakho uhlala umatasa noma ungekho nje, ungakhetha enye inketho. Amajimu amaningi anemishini eyengeziwe yaleli qembu lemisipha, okuhlanganisa izisindo ezikhethwayo kanye nemishini yokusebenza eminingi ye-Hammer Strength.
Isandiso somlenze
Ukuze uhlukanise ngokuphelele ama-quadriceps hamstrings, umshini wokunweba ufanelekile kakhulu. Hlala kusifanisi, beka imilenze yakho ngemuva kwehlombe laso elisebenzayo bese uncika umhlane wakho ku-cushion yokusekela. Lungisa umcamelo wethole ukuze ulingane ncamashi ne-engeli engu-90-degree yonyawo neqakala.
Ngejubane eliphakathi, phakamisa isisindo bese ucindezela ngokushesha imisipha endaweni ephezulu, bese ubuyela endaweni yokuqala. Zama ukungagcini isisindo sakho phezulu, njengoba lokhu kuzobeka ukucindezeleka okukhulu emadolweni akho, ikakhulukazi ku-patella tendon.
Ukumpompa ama-quadriceps angaphezulu kancane, zama isandiso esilandelayo. Yenza umsebenzi njengoba ngenhla, kodwa kulokhu tshekisela umzimba wakho ongaphezulu phambili ukuze phezulu i-engeli phakathi komzimba wakho nemilenze ibe ngama-degree angu-90 noma ngaphansi. Uzodinga ukuthatha isisindo esincane, kodwa umphumela uzodlula okulindele!
wamaphaphu
Amaphaphu umsebenzi omuhle kakhulu wokubumba ama-quads akho. Ngenxa yabo, imisipha ibukeka kahle iyindilinga futhi ithonisiwe. Nakuba abaningi bethi amaphaphu ahlanganisa yonke imisipha yethanga futhi athuthukise ama-hamstrings nama-glutes ngendlela efanayo, kulesi sihloko sizogxila ekutheni amaphaphu angasetshenziswa kanjani ukuqeqesha ama-quads.
Beka i-barbell elula emahlombe akho, njengokungathi wenza ama-squats nge-barbell ngemuva kwamahlombe akho. Phuma ku-squat rack bese ubeka umlenze owodwa phambi kwakho. Gobisa omunye umlenze wakho ukuze idolo lakho libe ngamasentimitha ambalwa ukusuka phansi.
Ungathinti phansi ngedolo. Qinisekisa ukuthi idolo lakho aliphumi ngaphezu kwezinzwane zakho, ngaphandle kwalokho thatha isinyathelo esibanzi. Omunye umlenze uzohlala ngemuva ngaso sonke isikhathi. Ngemva kokugoba, buyela endaweni eqondile yokuqala bese ubeka umlenze ogobe ngawo komunye. Phinda ukuzivocavoca, ukushintsha imilenze - lokhu kuzoba ukuphindaphinda okukodwa.
Enye indlela enhle yamaphaphu e-barbell amaphaphu omshini kaSmith. Vele ugxume ngomlenze owodwa wenze wonke ama-reps kuleso simo. Awudingi ukubeka unyawo lwakho ngemuva kwe-rep ngayinye, yenza wonke ama-reps ngomlenze owodwa kuqala, bese ushintsha indawo bese uphinda.
Ukuzivocavoca okuthandwa kakhulu kwabasubathi abaningi ukuhamba ngamaphaphu. Zenziwa endaweni evulekile yehholo; qiniseka ukuthi unesikhala esingamamitha ayi-10 esicacile sezinyathelo.
Ingqikithi yamaphaphu ahambayo ilula kakhulu - uyagoba, bese ubeka omunye umlenze wakho phambili bese wenza ilunge elilandelayo ngalo mlenze. Okungukuthi, kulo msebenzi ulokhu uya phambili.