Umatshini wokucinezela umlenze, odla ngokusisiseko kwiindawo zokuzivocavoca, unikezela ngendlela egxininisekileyo yokuqinisa kunye nethoni yomzimba ongezantsi, ujolise kwi-quadriceps, i-hamstrings, i-glutes, kunye namathole. Ukuqonda izibonelelo zayo, iingcebiso zokhuseleko, ukwahluka, kunye nendlela ehambelana ngayo nenkqubo yokuzilolonga kunokuchaphazela kakhulu ukusebenza kwayo. Eli nqaku ligocagoca kule miba ibalulekileyo, libonelela ngophononongo oluneenkcukacha ukunceda abathanda ukomelela ukuba benze uninzi lwesi sixhobo sinamandla.
Isiqulatho:
– Izibonelelo zokusebenzisa umatshini wokushicilela umlenze
-Uwusebenzisa njani ngokukhuselekileyo umatshini wokucinezela umlenze
– Iinguqu ezahlukeneyo zokushicilela umlenze
-Ukubandakanya umshicileli womlenze kwindlela yakho yokuzilolonga
-Ukuthelekisa umshicileli womlenze kunye neminye imithambo yomzimba esezantsi
Iinzuzo zokusebenzisa umatshini wokushicilela umlenze
Umatshini wokushicilela umlenze awukho nje esinye isixhobo sesixhobo kwindawo yakho yokuzivocavoca; yindlela yokufumana amandla asezantsi asezantsi. Ukunyakaza okulawulwayo kunceda ukuhlukanisa imisipha yomlenze, ukuvumela ukuqiniswa okujoliswe kuyo. Oku kuzihlukanisa kunenzuzo kubo bobabini abaqalayo kunye nabadlali bezemidlalo, njengoko kunceda ekukhuleni kwemisipha kunye nophuhliso ngaphandle komngcipheko wokulimala kwiintsimbi zamahhala. Ngaphaya koko, ukukwazi ukuhlengahlengisa iintsimbi ngokulula kwenza ukuba ibe sisixhobo esiguquguqukayo kumanqanaba ahlukeneyo empilo.
Enye inzuzo ebalulekileyo yinkxaso enikezela ngayo kumqolo wakho. Ngokungafani ne-squats yendabuko, umshicileli womlenze unika indawo yokuhlala, ukunciphisa ubunzima kumqolo kunye nomqolo. Lo mba ubaluleke ngakumbi kubantu abonzakele ngaphambili okanye abo bafuna ukubathintela. Uyilo lomatshini lukwaqinisekisa uluhlu oluhambelanayo lokunyakaza, ukukhuthaza ukuma okungcono kunye nokulungelelaniswa ngexesha lokuzilolonga.
Ekugqibeleni, umshicileli womlenze unokuba yimpahla ebalulekileyo kwabo bafuna ukuphucula ukusebenza kwabo kweminye imidlalo. Amandla afunyenwe kusetyenziso olungaguqukiyo anokuguqulela kwizantya zokubaleka ezikhawulezayo, ukutsiba okuphezulu, kunye neentshukumo ezinamandla ngakumbi, igxininisa indima yayo kwirejimeni yokuqina engqukuva kakuhle.
Indlela yokusebenzisa ngokukhuselekileyo umatshini wokushicilela umlenze
Ukhuseleko lubaluleke kakhulu xa usebenzisa nasiphi na isixhobo sokuzivocavoca, kwaye umatshini wokushicilela umlenze awukho. Ukuqala ngokuma okuchanekileyo, qinisekisa ukuba umva wakho usicaba ngokuchasene nesihlalo kwaye iinyawo zakho zibekwe ngokuqinileyo eqongeni. Ukuma kweenyawo kufuneka kube ngububanzi bamagxa ngaphandle, okanye ububanzi kancinane, ukugcina ulungelelwano kunye nefomu efanelekileyo ngexesha lokuzilolonga.
Ukulungelelanisa ubunzima kukwabalulekile ekusebenziseni umatshini wokushicilela umlenze ngokukhuselekileyo. Qala ngomthwalo olula ukugxila kwifom kwaye ngokuthe ngcembe wandise ubunzima njengoko ukhululeka ngakumbi. Le ndlela ayigcini nje ukuthintela ukulimala kodwa iqinisekisa ukunyuka okuqhubekayo kumandla omzimba kunye nokunyamezela.
Ekugqibeleni, isantya somthambo sidlala indima ekukhuseleni nasekusebenzeni kwawo. Ukunyakaza okucothayo, okulawulwayo ngexesha lokucinezela kunye nezigaba ezibuyayo kwandisa ukubandakanyeka kwemisipha kunye nokunciphisa umngcipheko woxinzelelo. Ukunikela ingqalelo kwimiqondiso yomzimba wakho nako kubalulekile; ukuba ufumana naziphi na iintlungu ezingaphaya kokudinwa kwemisipha, kubalulekile ukuba uyeke uphinde uhlole ubuchule bakho okanye ubunzima obusetyenzisiweyo.
Iinguqu ezahlukeneyo zokushicilela umlenze
Ezahlukeneyo sisinongo sobomi, kwaye oku kuyinyani kumatshini wokushicilela umlenze ngokunjalo. Ukuphonononga iiyantlukwano ezahlukeneyo kunokuthintela i-monotony yokuzilolonga kwaye ucele umngeni kwizihlunu zakho ngeendlela ezintsha. Olunye ulwahlulo oludumileyo ngumshicileli womlenze omnye, oqinisa umsebenzi womlenze ngamnye, ukuphucula ukungalingani kwemisipha kunye nokuphucula ukulungelelanisa.
Olunye ulwahlulo lubandakanya ukutshintsha ukubekwa kweenyawo kwiqonga. Ukubeka iinyawo zakho phezulu kwiithagethi ze-hamstrings kunye ne-glutes ngakumbi, ngelixa ukubekwa okuphantsi kugxininisa i-quadriceps. Olu hlengahlengiso olulula luvumela uqeqesho olubanzi lomzimba ophantsi, ukulungiselela iinjongo ezithile zempilo okanye iindawo ezifuna ukuphuculwa.
Ukongeza, ukubandakanya utshintsho lwetempo okanye i-pause reps kunokutshintsha kakhulu ukuqina komthambo. Ukunciphisa intshukumo okanye ukongeza ikhefu elifutshane phantsi kwe-press kwandisa ixesha phantsi koxinzelelo, ukukhuthaza ukukhula kwemisipha kunye nokunyamezela.
Ukubandakanya ucinezelo lomlenze kwindlela yakho yokuzilolonga
Ukudibanisa umatshini wokushicilela umlenze kwindlela yakho yokuzilolonga kufuna indlela yobuchule. Kwabo bagxile kumandla, kuyanceda ukuyifaka ngeentsuku zomlenze, ngokutshintshana nezikwathi okanye ii-deadlifts ukugubungela yonke imiba yamandla asezantsi omzimba. Isincomo esiqhelekileyo kukwenza iiseti ezintathu ukuya kwezine zesibhozo ukuya kwishumi elinesibini lokuphindaphinda, ukulungelelanisa ubunzima ukucela umngeni kwimisipha ngokufanelekileyo.
Kubantu abajonge ukunyamezela kwemisipha, iireps eziphezulu ezinobunzima obulula zinokusebenza ngakumbi. Le ndlela yokwandisa amandla kunye nokuqina, ukulungiselela izihlunu kwimisebenzi emide okanye imidlalo.
Ngaphezu koko, umshicileli womlenze unokusebenza njengesixhobo esibalulekileyo sokuvuselela okanye ukomeleza ngobumnene, ngakumbi emva kokulimala. Phantsi kweemeko ezinjalo, kubalulekile ukusebenzisana nengcali yokomelela ukuze ulungelelanise umthambo ngokweemfuno zakho ezithile kunye nenqanaba lokubuyisela.
Ukuthelekisa umshicileli womlenze kunye neminye imithambo yomzimba esezantsi
Xa uvavanya ucinezelo lomlenze kumxholo weminye imithambo yomzimba esezantsi, kubalulekile ukuqwalasela iinjongo zakho zempilo, inqanaba langoku, kunye naluphi na uthintelo lomzimba. Umshicileli womlenze ugqwesa ekuboneleleni indawo ekhuselekileyo, elawulwayo yokuphakamisa okunzima, okwenza kube yinto efanelekileyo kwabo bagxininise ekwakheni amandla kunye nobunzima bemisipha ngaphandle komngcipheko wesisindo samahhala.
Nangona kunjalo, kukwabalulekile ukulinganisa umthambo womatshini kunye neentsimbi zasimahla okanye iintshukumo zobunzima bomzimba ukuze uqinisekise irejimeni yokuqina komzimba. Imithambo efana ne-squats kunye nemiphunga inika izibonelelo zempilo esebenzayo, ukuphucula ibhalansi, ulungelelwaniso, kunye nokubandakanya amaqela emisipha amaninzi ngaxeshanye.
Ukuqukumbela, umatshini wokucinezela umlenze sisixhobo esiguquguqukayo nesisebenzayo sokuphucula amandla omzimba asezantsi, ithoni yemisipha, kunye nokomelela okupheleleyo. Ngokuziqonda iingenelo zayo, ukuziqhelanisa nosetyenziso olukhuselekileyo, ukuphonononga iiyantlukwano, kunye nokubandakanya ngokucingayo kwindlela yakho yesiqhelo, unokwandisa amandla ayo. Khumbula, isitshixo kuhambo oluyimpumelelo lokuzilolonga yindlela elungeleleneyo ebandakanya iintlobo ngeentlobo zemithambo elungiselelwe iinjongo kunye neemfuno zakho ezizodwa.
