Ama-Quads Anamandla: Ukuzivocavoca Komlenze Wangaphambi Kokukhathala

Ukhathele ukusebenza komlenze okuphindaphindwayo? Bhala iskripthi sokuzivivinya ngaphambi kokukhathala kwepompo epholile kunazo zonke yempilo yakho!

About the Author: UBill Geiger

Uma ufana nabakhi bomzimba abaningi, uthanda noma uzonde usuku lomlenze, kodwa yilokhu kuzivocavoca umzimba okucasula umzimba okuhlukanisa abafana basolwandle nabasubathi abakhulu. Awukwazi ukufihla ukuthi ukweliphi ikamu; emilenzeni, abakhi bomzimba abanolwazi (kanye nezibukeli ezijwayelekile) bazokuthola ngasikhathi sinye.

Manje cabanga ukuthi kuzokwenzekani uma ukhulisa ukushuba kweseshini esivele isinzima sesonto. Lokhu yikho kanye okwenzekayo ekuqeqesheni umlenze nge. Ilungele labo ababhajwe ethafeni lokuziqeqesha, bafuna ukuhlukahluka, noma bafuna ukuthatha ikhefu ezikhungweni zabo ezijwayelekile ezisindayo.

Sengiyabona vele ukuthi bangaki abashiya umjaho. Bonke abanye bazokujabulela ukuphuma nje ejimini.

Ubuthakathaka abukho lapha

Iningi lokuzivocavoca ngemilenze liqala ngokuzivocavoca okuhlangene okuningi njengamaphaphu namaphaphu, njengoba lezi ziqasha imisipha ziye phezulu futhi zikuvumela ukuthi uphakamise isisindo esiphezulu. Futhi ngemuva kokuhlaselwa okukhulu okhalweni nasezinqeni kuzo zonke izinhlangothi, uwaqeda aze aqede ngokuphelele amaqembu emisipha.

Isandiso somlenze

Ekuqeqeshweni kwangaphambi kokukhathala, isu liyashintsha. Lapha, uqala ulayishe ama-quadriceps - kungaba imisipha yangemuva noma i-glutes - ngokufanele ngokunyakaza okuhlukanisayo, okwenza imisipha enkulu ibe isixhumanisi esibuthakathaka ekusebenzeni okuhlangene okulandelayo okulandelayo. Le ndlela elula yenza noma yikuphi ukuzivocavoca okuza okwesibili kube nzima kakhulu!

Ukusebenza kwemilenze ngale ndlela kungaqala ngezandiso zemishini ezisebenza ngama-quads, zilandelwe ngama-squats, imishini yokunyathelisa imilenze, noma amaphaphu. Kusukela ekuqaleni kokuzivocavoca okuhlangene okuningi, ama-quads asevele ekhathele impela, futhi ama-glute nemisipha yangemuva kugcwele amandla, indlela iphela lapho ama-quadriceps enikelwa, hhayi imisipha yeketanga langemuva.

Lokhu kuqinisekisa ukuthi ama-quadriceps yiwo asebenza ngokugcwele, ayisixhumanisi esibuthakathaka, uma uthanda, hhayi ama-glutes noma imisipha yangemuva.

Ukusebenza kwangaphambi kokukhathala kwemilenze: ini, kanjani futhi ngani?

Kuyaqondakala ukuthi ukushintsha ukulandelana kokuvivinya umzimba kuzoholela eqinisweni lokuthi uzobe uqine ngokwengeziwe ekunyakazeni kokuqala - ojwayele ukukwenza ekupheleni kweseshini - futhi ube buthakathaka kakhulu ngenkathi ufika ezinyakazweni ezihlangene. Lokhu kunezinzuzo nezingozi zayo.

Inzuzo: Ungalayisha ama-quads akho ngesisindo sokusebenza esiphakeme, kakhulu kunokujwayelekile. Futhi lokhu kufana nokukhula kwemisipha okusha! Kepha, ngasikhathi sinye, ukuthi kufanele ulinganisele umdlandla wakho - awudingi ukubeka isisindo esesabekayo bese usika inani lezimpinda. Ekunyakazeni okuhlangene okukodwa, isisindo esiningi sidala umthwalo owengeziwe emajoyini amadolo, futhi ukuqeqeshwa okuphindaphindayo kungawukhulisa lo mthwalo. Ngincoma ukwenza okungenani ama-reps ayi-8 kuwo wonke amasethi wangaphambi kokukhathala.

Izikwele

Akudingeki ukuthi usho, kuzodingeka ulayishe i-barbell ezivivinyweni zokugcina. Isisindo esijwayelekile sama-squats sizobonakala sicishe. Omunye umphumela wokuqala kungubunzima bokulinganisela ibha esigabeni sekwephuzile seseshini yokuziqeqesha, ngakho-ke ekugcineni kufanelekile ukubheka kubalingani kuzilingisi. Akukho lutho olubi njengokudlikiza ngemisipha, ukubhoboka kwegazi ezinhlamvini zamehlo!

Uma uthola indawo emnandi phakathi kwezisindo ezisebenzayo kanye nama-reps, uzobona ukuthi iqhinga langaphambi kokukhathala linciphisa ukucindezeleka kumajoyini akho futhi likuvumela ukuthi wenze izinto obekukade ungatholakali kuzo ngaphambili. Abasubathi abalimele basebenzisa ukukhathala ngaphambi kokufika ezingeni lokuphika ama-squats nokunye ukuvivinya okusindayo okunesisindo esincane kunokuthi uma bequmbe ekuqaleni kokuzivocavoca.

Amathiphu wokuqeqesha we-pre-fatigue quads

• Ungadidanisi ukukhathala kwangaphambili nokuzifudumeza. Usadinga ukufudumala futhi wenze amasethi wokukhanya ambalwa ngaphambi kokusetha komsebenzi wakho.
  
  
• Ukuguqula ukuzivocavoca kube yiseshini engemuva, esikhundleni sokunweba, yenza i-curl yomlenze emshinini kuqala. Ngenye indlela, ungasebenzisa ukudonsa ikhebula noma ukuthumba umlenze kubhulokhi engezansi.
  
  
• Ukuze ukhathale imisipha ebhekiswe kakhudlwana, engeza amasethi ambalwa kokuvivinya umzimba kokuqala. Isibonelo, ekuqaleni kokuzivocavoca kwakho, yenza amasethi ama-6 wezandiso zemilenze.
  
  
• Qhubeka nokuzivocavoca ngokunyakaza okuhlukahlukene okuhlangene. Njengoba ukukhathala kukhula emilenzeni yakho, kuzoba nzima kakhulu kuwe ukugcina inqubo nokulinganisela i-projectile. Ungesabi ukukhipha ibha bese ushintshela kumishini noma kuSmith esikhundleni sezisindo zamahhala. Njengoba imilenze yakho isivele ikhathele, ngeke ukwazi ukuphatha isisindo sakho esivamile sokusebenza.
  
  
• Khetha izinsimbi ezisebenzayo ezikuvumela ukuthi ufinyelele ukwehluleka kwemisipha ngaphakathi kwebanga le-rep ehlosiwe.

Pre-ukukhathala quads Amazing

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