Amantombazane othandekayo, uma ufuna ukuba ngabanikazi bemilenze emincane, abantu abazoyibuka isikhathi eside emgwaqweni, ke-ke ama-squak squak yilokho okudingayo!
I-Gakk-squat yemisipha yomlenze
I-Gakk-squat - lena ingenye yezinkathi ze-squats ezenziwe nge-simulator ekhethekile, okukuvumela ukuthi usebenze ngokucophelela emisipha ehlukahlukene yemilenze. Kulesi sivivinyo, ama-quadriceps, ama-hamstrings nama-butto ahilelekile. Lokhu kuyisisindo esiyisisekelo lapho umthwalo we-axial emgodleni uyancishiswa kakhulu ngenxa yesimo esinqumayo somzimba.
Umshini wokunyathelisa kumshini wokudabuka kumele wenziwe ngokuhambisana nemithetho ethile yobuchwepheshe. Faka imilenze phakathi kwesikhulumi, cindezela emuva emuva ngokuqinile emhlane we-simulator, ugobe phezu kwesihenqo, ubambe ngokuqinile, ubeke ikhanda esihlokweni sekhanda. Nge-inhalation, kancane kancane uqale ukuwa phansi, uhlale phansi cishe ngakwesokudla ngakwamadolo noma kancane kancane, ekuphumuleni uphinde ubuyele esimweni sokuqala. Ngesikhathi kwenziwa umsebenzi wokugakk, qaphela izikhathi ezithile:
- umzimba ugxilile emuva ngemuva kwe-simulator, amaphuzu we-pivot yi-sacrum kanye ne-scapula, i-loin igobile;
- Amadolo kufanele abe ngobuningi bezinyawo kulo lonke umsebenzi;
- zama ukuthembela ezithendeni, hhayi emasokisini, ngakho-ke uhlanganyela kakhulu ekusebenziseni imisipha ye-back back of the thigh;
- Bamba izandla ngokuqinile ngezandla ezihlomele umqeqeshi we-gak ukuze ungabikho ukunyakaza okungadingekile okungadingeki komgogodla.
Umshini we-Gakk uvumela ukuthi ulayishe imisipha ehlukahlukene yemilenze. Ngokushintsha indawo yezinyawo esiteshini, unquma ukuthi yimiphi imisipha okwamanje ehilelekile emsebenzini.
Izinketho zokuzivocavoca
Esimweni esincane semilenze, izinhloko ze-quadriceps (side side lateral of the thigh) zihilelekile. Isimo esikhulu sihlanganisa amakhanda aphakathi kwe-quadriceps futhi iholela emisipha yendawo yangaphakathi yethanga. Uma ubeka izinyawo zakho phezulu kwesikhulumi, ukugcizelelwa kuzothatha ama-hamstrings namazinyo. Lapho izinyawo zikhona engxenyeni engezansi yesikhulumi, umthwalo uzoya ebusweni bekhanda.
Ungaphinda uphinde uphutha amaphutha okuqala abaqalayo:
- ungadabuli izithende ezivela esiteji;
- ungawehlisi amadolo akho;
- uma umgogodla wakho uyathandeka kuwe, ungasiphuli isifuba ngemuva kwesimiso;
- ungakhohlwa indlela yokufudumala imisipha ngaphambi kokuzivocavoca. Ukwandiswa kwemilenze ku-simulator ehlezi phambi kwe-squak squats kufakazela ngokuphelele uhlelo lwakho.
Ukuzivocavoca kwenziwa, njengabanye abaningi: 3-4 amasethi okuphindaphindiwe kuka-12-15. Khetha isisindo ngendlela yokuthi okokugcina wanikezwa ngayo ngobunzima obukhulu. Kodwa-ke, yenza ngaphandle kokushisekela futhi ubuke imizwa yakho. Le ndlela izokuvumela ukuba usebenze ngokuphumelelayo ngempumelelo emisipha futhi uthole ukukhululeka okuhle.
Ukwengeza okuhle kulo msebenzi kungahlaselwa nge-barbell, ngabo uzoqeda imisipha yemilenze. Isikhundla sokuqala:
- Izinyawo zifana nomunye futhi zikhulu kakhulu kunezinyathelo;
- Amadolo amancane;
- Ibha ihlala emahlombe akho (trapezoids engenhla);
- isisu sithwetshiwe, ingemuva ithambe kancane.
Ngenkathi ulondoloza ukulinganisela, thatha isinyathelo esikhulu phambili. Unganciki phambili, ubuke ukuma kwakho! Isisindo sidluliselwa emlenzeni ovelele, umlenze uhambisana nendawo, idolo lonyawo lwangemuva lithinta phansi. Bamba okwesibili, bese ukhuphuka bese ubuyela esimweni sokuqala. Phinda isinyathelo esilandelayo ngezinyawo. Kulo msebenzi, izintambo, ngaphakathi kwekhanda kanye ne-quadriceps yemilenze nazo zihilelekile.
Ngemuva komsebenzi onjalo, imisipha izolimaza, kodwa uzoziqhenya wena futhi ujabule, isikhathi ngasinye esiza esibukweni. Futhi kuyoba nomphumela onjani uma ugijima emgwaqweni ngezicathulo ehlobo!