Umshini wokunweba umlenze, oyisisekelo ezindaweni zokuzivocavoca emhlabeni wonke, usebenza njengendawo ebalulekile yabantu abahlose ukuqinisa ama-quadriceps abo. Nakuba ukusebenza kwayo kungase kubonakale kuqondile, ama-nuances okwandisa izinzuzo zayo kuyilapho unciphisa ubungozi ngokuvamile awanakwa. Lesi sihloko sidingida izici ezinhlanu ezibalulekile zomshini wokunweba umlenze abasebenzisi abazibeka phambili, banikeze imininingwane nezeluleko ezisebenzayo kubo bobabili abaqalayo nabasubathi abangomakadebona. Ngokuqonda lezi zingxenye, ungakwazi ukuhlanganisa leli thuluzi elinamandla ohlelweni lwakho ngempumelelo, uvula indlela yokusebenza okuthuthukisiwe nokuvimbela ukulimala.
Okuqukethwe:
– Imishini yomshini wokunweba umlenze
- Izinzuzo zokufaka ukunwetshwa komlenze ohlelweni lwakho
- Imibono eyiphutha evamile nokuthi ungayigwema kanjani
- Ukulungisa umshini ukuze uthole ukuphepha okuphelele nokusebenza kahle
- Ukuhlanganisa izandiso zomlenze ohlelweni lwakho lokujima
I-Mechanics yomshini wokwandisa umlenze:
Ukuqonda umakhenikha ngemuva komshini wokunweba umlenze kubalulekile ukuze usebenzise amandla awo aphelele. Lo mshini uhlukanisa ama-quadriceps, iqembu lemisipha elingaphambi kwethanga, ngokunweba imilenze emadolweni. Ukuma ngendlela efanele kuyisihluthulelo; i-pad kufanele iphumule engxenyeni engezansi yezintambo zakho, ngaphezu kwezinyawo zakho. Njengoba wenza ukunyakaza, ukugxila ekwandisweni okulawulwayo, okubushelelezi kanye nokuhlehla kuzothuthukisa ukubandakanyeka kwemisipha futhi kunciphise ubunzima. Lesi sigaba sihlola izimiso ezibalulekile eziqondisa ukwakheka komshini nokuthi zihumusheka kanjani ekubeni kusebenze imisipha nasekukhuleni.
Izinzuzo zokufaka isandiso somlenze ohlelweni lwakho:
Ukufaka izandiso zemilenze ohlelweni lwakho lokufaneleka kunikeza izinzuzo eziningi, okuhlanganisa ukuqiniswa kwe-quadriceps okuhlosiwe, ukuqina kwamadolo okuthuthukisiwe, nokusebenza okuthuthukisiwe kwezemidlalo. Kubantu abalulama ekulimaleni noma abafuna ukuvimbela okukodwa, ukunwetshwa kwemilenze kungaba yinzuzo ngokukhethekile, kunikeze indawo elawulwayo ukuze kwakhiwe kabusha amandla nokuvumelana nezimo. Le ngxenye ye-athikili ihlola izinzuzo ezithile zokunwetshwa kwemilenze, okusekelwe ucwaningo lwakamuva nemibono yochwepheshe, ukukhombisa ukuthi kungani ziyisengezo esibalulekile kunoma yiluphi uhlelo lokujima.
Imibono eyiphutha evamile nokuthi ungayigwema kanjani:
Naphezu kokusebenza kwawo, umshini wokunweba umlenze uvame ukuzungezwe izinganekwane nemibono eyiphutha, njengenkolelo yokuthi njalo iholela ekulimaleni kwamadolo. Lesi sigaba sihlose ukuphikisa lezi zinganekwane, sinikeze izincazelo ezisekelwe ebufakazini futhi sigqamise ukubaluleka kwesu nokulinganisa. Ngokubhekana namaphutha avamile kanye nokunikeza amathiphu okusetshenziswa okuphephile, abafundi bangafunda ukuhlanganisa izandiso zemilenze ezinhlelweni zabo ngaphandle kokufaka engozini impilo yabo.
Ukulungisa umshini ukuze uthole ukuphepha nokusebenza kahle:
Ukulungisa umshini wokunweba umlenze ngendlela efanele kubalulekile kukho kokubili ukuphepha nokubandakanyeka kwemisipha. Lokhu kuhlanganisa ukusetha ubude besihlalo, i-angle ye-backrest, nendawo yephedi ukuze ifane nobukhulu bomzimba wakho. Ukulungiswa okungalungile kungaholela ekusebenzeni kahle kwemisipha kanye nokwanda kwengozi yokulimala. Le segimenti inikezela ngomhlahlandlela wesinyathelo nesinyathelo ekwenzeni lokhu kulungiswa, ukuqinisekisa ukuthi abasebenzisi bangakwazi ukuzuza inzuzo enkulu ekusebenzeni kwabo kuyilapho benciphisa ukulimala okungaba khona.
Ukuhlanganisa izandiso zomlenze ohlelweni lwakho lokujima:
Ukuhlanganisa ngaphandle komthungo izandiso zemilenze ohlelweni lwakho lokujima kudinga indlela yesu. Lokhu kuhlanganisa ukucabangela imigomo yakho yokufaneleka iyonke, amaleveli wamanje wamandla, nanoma yikuphi ukulimala okukhona. Ukulinganisa izandiso zomlenze ngokuzivivinya okuhambisanayo kuqinisekisa ukujima komlenze ohambisana kahle okhuthaza ukukhula kwemisipha okulinganiselayo. Lesi sigaba sokugcina sinikeza abafundi iseluleko esisebenzayo ekudaleni uhlelo oluphelele lokuqeqeshwa kwemilenze oluhlanganisa ukunwetshwa kwemilenze, ukugqugquzela inqubekelaphambili eqhubekayo nokuvimbela ukulimala ngokweqile.
Isiphetho:
Umshini wokunweba umlenze, uma usetshenziswe ngendlela efanele, ungaba umsizi onamandla ekuzuzeni ama-quadriceps aqinile, aqinile. Ngokuqonda izinsimbi zayo, ukuvuna izinzuzo zayo, ukuzulazula ezingibeni ezivamile, ukwenza izinguquko ezinembile, nokuhlanganisa ngokucabangisisa ohlelweni lwakho lokujima, ungavula amazinga amasha wamandla nokusebenza. Khumbula, isihluthulelo sempumelelo sisekuqeqesheni unolwazi, nokucabangela. Yamukela uhambo, futhi uvumele umshini wokunweba umlenze ube ithuluzi elikuqhubezela ekufezeni imigomo yakho yokufaneleka.
