Umshini wokucindezela umlenze, ngokuvamile oyisisekelo ezindaweni zokuzivocavoca, unikeza indlela egxilile yokuqinisa nokuzwakalisa ithoni yomzimba ophansi, eqondise kuma-quadriceps, ama-hamstrings, ama-glutes, namathole. Ukuqonda izinzuzo zayo, amathiphu okuphepha, ukuhluka, nokuthi ingena kanjani esimisweni sokujima kungaba nomthelela omkhulu ekusebenzeni kwayo. Lesi sihloko sicubungula lezi zici ezibalulekile, sinikeza ukuhlola okuningiliziwe ukuze kusizwe abathanda ukufaneleka basebenzise ngokugcwele lezi zisetshenziswa ezinamandla.
Okuqukethwe:
– Izinzuzo zokusebenzisa umshini wokucindezela umlenze
- Ungawusebenzisa kanjani ngokuphepha umshini wokucindezela umlenze
- Izinhlobonhlobo ezahlukene zokucindezela umlenze
- Ukufaka ukucindezela komlenze ohlelweni lwakho lokujima
- Ukuqhathanisa ukucindezela komlenze nezinye izivivinyo zomzimba ezingezansi
Izinzuzo zokusebenzisa umshini wokucindezela umlenze
Umshini wokucindezela umlenze awuyona nje enye ingxenye yemishini ejimini yakho; kuyindlela yokuzuza amandla aphansi aqinile. Ukunyakaza okulawulwayo kusiza ukuhlukanisa imisipha yomlenze, okuvumela ukuqiniswa okuhlosiwe. Lokhu kuzihlukanisa kunenzuzo kubo bobabili abaqalayo kanye nabasubathi asebemnkantshubomvu, njengoba kusiza ekukhuleni kwemisipha nokuthuthuka ngaphandle kwengozi yokulimala okuvela ezisindweni zamahhala. Ngaphezu kwalokho, ikhono lokulungisa izisindo kalula liyenza ithuluzi eliguquguqukayo lamazinga ahlukahlukene wokufaneleka.
Enye inzuzo ebalulekile ukusekelwa ekunikezayo emhlane wakho. Ngokungafani nama-squats endabuko, umshini wokucindezela umlenze unikeza indawo ehlezi, ukunciphisa ubunzima emhlane nomgogodla. Lesi sici sibaluleke kakhulu kubantu abanokulimala kwangaphambilini noma labo abafuna ukukuvimba. Idizayini yomshini iphinde iqinisekise uhla olungaguquguquki lokunyakaza, okukhuthaza ukuma okungcono nokuqondanisa phakathi nokuzivocavoca.
Okokugcina, umshini wokucindezela umlenze ungaba yimpahla ebalulekile kulabo abafuna ukuthuthukisa ukusebenza kwabo kweminye imidlalo. Amandla atholakala ngokusetshenziswa okungashintshi angahumushela kuzivinini zokugijima ezisheshayo, ukweqa okuphezulu, nokunyakaza okunamandla, okugcizelela indima yakho ohlelweni lokufaneleka oluyindilinga kahle.
Ungawusebenzisa kanjani ngokuphepha umshini wokucindezela umlenze
Ukuphepha kubaluleke kakhulu uma usebenzisa noma iyiphi impahla yokuzivocavoca, futhi umshini wokucindezela umlenze unjalo. Ukuqala ngokuma okulungile, qinisekisa ukuthi umhlane wakho uphansi ngokumelene nesihlalo futhi izinyawo zakho zibekwe ngokuqinile endaweni yesikhulumi. Ukuma kwezinyawo kufanele kube ububanzi behlombe ngokuhlukana, noma banzi kancane, ukuze kugcinwe ibhalansi kanye nesimo esifanele ngesikhathi sokuzivocavoca.
Ukulungisa isisindo nakho kubalulekile ekusebenziseni umshini wokucindezela umlenze ngokuphepha. Qala ngomthwalo olula ukuze ugxile efomini futhi kancane kancane wandise isisindo njengoba ukhululeka. Le ndlela ayivimbeli ukulimala kuphela kodwa futhi iqinisekisa ukwanda okuqhubekayo kwamandla emisipha nokukhuthazela.
Okokugcina, ijubane lokuzivocavoca lidlala indima ekuphepheni nasekusebenzeni kwayo. Ukunyakaza okuhamba kancane, okulawulwayo phakathi nesigaba sokucindezela nesokubuyayo kukhulisa ukusebenzisana kwemisipha futhi kunciphisa ubungozi bokucindezeleka. Ukunaka izimpawu zomzimba wakho nakho kubalulekile; uma uzwa noma yibuphi ubuhlungu obungaphezu kokukhathala kwemisipha okuvamile, kubalulekile ukuthi ume futhi ubuyekeze indlela yakho noma isisindo esisetshenzisiwe.
Ukuhlukahluka okuhlukile komshini wokucindezela umlenze
Izinhlobonhlobo ziyizinongo zokuphila, futhi lokhu kuyiqiniso nangomshini wokucindezela umlenze. Ukuhlola ukuhlukahluka okuhlukile kungavimbela ukunyamalala kokujima futhi kuphonsele inselelo imisipha yakho ngezindlela ezintsha. Okuhlukile okuthandwayo ukucindezela komlenze owodwa, okuqinisa ukuvivinya umzimba emlenzeni ngamunye, ukuthuthukisa ukungalingani kwemisipha nokuthuthukisa ukubambisana.
Okunye ukuhluka kuhilela ukushintsha ukubekwa kwezinyawo endaweni yesikhulumi. Ukubeka izinyawo zakho phezulu kuqondise ama-hamstrings kanye ne-glutes kakhulu, kuyilapho ukubeka okuphansi kugcizelela ama-quadriceps. Lokhu kulungiswa okulula kuvumela ukuqeqeshwa okuphelele komzimba okuphansi, okuhlinzekela imigomo ethile yokufaneleka noma izindawo ezidinga ukuthuthukiswa.
Ukwengeza, ukufaka izinguquko ze-tempo noma i-pause reps kungashintsha kakhulu ukuqina komsebenzi. Ukwehlisa ukunyakaza noma ukungeza ukumisa kancane ngaphansi komshini wokucindezela kwandisa isikhathi ngaphansi kokucindezeleka, okukhuthaza ukukhula kwemisipha nokukhuthazela.
Ukufaka ukucindezela komlenze ohlelweni lwakho lokujima
Ukuhlanganisa umshini wokucindezela umlenze ohlelweni lwakho lokujima kudinga indlela yesu. Kulabo abagxile emandleni, kunenzuzo ukuyifaka phakathi nezinsuku zemilenze, ngokunokwenzeka ukushintshanisa nama-squats noma ama-deadlifts ukumboza zonke izici zamandla aphansi omzimba. Isincomo esijwayelekile ukwenza amasethi amathathu kuya kwamane okuphindaphinda okuyisishiyagalombili kuya kwayishumi nambili, ukulungisa isisindo ukuze inselele imisipha ngokwanele.
Kubantu abahlose ukukhuthazela kwemisipha, ama-reps aphezulu anesisindo esilula angasebenza kangcono. Le ndlela ithuthukisa ukuqina nokuqina, ilungiselela izicubu ukwenza imisebenzi ende noma imidlalo.
Ngaphezu kwalokho, umshini wokucindezela umlenze ungasebenza njengethuluzi elibalulekile lokuvuselela noma ukuqinisa kancane, ikakhulukazi ngemva kokulimala. Ngaphansi kwezimo ezinjalo, kubalulekile ukusebenzisana nochwepheshe bokufaneleka ukuze wenze umsebenzi uhambisane nezidingo zakho ezithile kanye nesigaba sokululama.
Ukuqhathanisa ukucindezela komlenze nezinye izivivinyo zomzimba ezingezansi
Uma uhlola ukucindezela komlenze kumongo wezinye izivivinyo zomzimba ezingezansi, kubalulekile ukucabangela imigomo yakho yokufaneleka, ileveli yamanje, nanoma yimiphi imikhawulo yomzimba. Ukucindezela umlenze kuhamba kahle ekunikezeni indawo ephephile, elawulwayo yokuphakamisa izinto ezisindayo, okuyenza ilungele labo abagxile ekwakheni amandla nesisindo semisipha ngaphandle kwengozi yezisindo zamahhala.
Kodwa-ke, kubalulekile futhi ukulinganisa izivivinyo zomshini nezisindo zamahhala noma ukunyakaza kwesisindo somzimba ukuze uqinisekise uhlobo lokuqina lomzimba oluyindilinga kahle. Ukuzivocavoca okufana nama-squats namaphaphu kunikeza izinzuzo zokuqina nokusebenza okwengeziwe, ukuthuthukisa ibhalansi, ukusebenzisana, nokubandakanya amaqembu emisipha amaningi ngesikhathi esisodwa.
Sengiphetha, umshini wokucindezela umlenze uyithuluzi eliguquguqukayo nelisebenzayo lokuthuthukisa amandla aphansi omzimba, ithoni yemisipha, nokuqina komzimba wonke. Ngokuqonda izinzuzo zayo, ukuzijwayeza ukusetshenziswa okuphephile, ukuhlola okuhlukahlukene, nokukuhlanganisa ngokucabangisisa esimisweni sakho, ungawandisa amandla ako. Khumbula, isihluthulelo sohambo oluyimpumelelo lokufaneleka indlela elinganiselayo ehlanganisa ukuzivocavoca okuhlukahlukene okuhambisana nemigomo nezidingo zakho ezihlukile.
