Indlela yokwenza ngokufanelekileyo ukuhlaselwa kunye nezidumbulu

Nabani na umntu oqhelekileyo ufuna iinyawo zakhe zibe mnandi kwaye zihle. Oku kusebenza kubafazi kunye namadoda. Ukwakhiwa kwemilenze yamadoda kunye nemilenze emanxiweyo emininzi yamantombazana isoloko ikhangele iliso kwaye yinto enomdla. Ukufumana isiphumo esihle kakhulu kunokuncedisa ukuqeqeshwa ngokuqhelekileyo "ukuhlasela kunye nezidumbulu." Ukunyuka okunjalo nomthwalo ezandleni zabo kubangele ekuphuhliseni ulungelelwano lwezithuthi kunye nokuzinza, amaqela okufunda emisipha yomyinge wangaphambili wethanga kunye namathambo. Iingqungquthela kunye neengqungquthela zenziwa ngamaninzi amaninzi kwimidlalo eyahlukeneyo, apho kukho ukunyakaza okubukhali nokusebenza ngokukhawuleza kuyimfuneko.

Abaqulunqa umzimba benza ukuhlaselwa kunye nezilwanyana ezinxulumene nezinye izivikelo zemisipha yemilenze - iifrime kunye nama- squats ane-barbell. Ukuphindaphinda okuphindaphindiweyo kokuzivocavoca kunika ukulungelelanisa nokuzinza kwiqela lezihlunu. Xa usebenzisa isisindo esiqinileyo se-dumbbells, imisipha yomlenze ithola ubunzima obongezelelweyo. Ukuba wenza umsebenziselo kule njongo, ke kuyadingeka ukunciphisa ixolo lakho ngokukhawuleza, kwaye ukuphakama - ngamandla kunye namandla.

Ukuhlaselwa okunye kunye nama-dumbbells kunye nomnye umlenze, kwakunye nokuzilolonga kwemiguqo kunye neendumbulu zenzelwa ukuphindaphinda kwe-9-12 kwiindlela ezintathu ngekhefu ngaphakathi komzuzu omnye:

• Thatha iingubo ezimbini kunye nokuma ngokuthe tye, izandla ziyancipha phantsi komzimba, ijonge lijoliswe phambili.
• Inyathelo ithathwa elinye inyawo phambili kwaye i-squat iyabonakala, ngelixa umlenze wesigxina osele ngasemva kufuneka ufanane nomgangatho wesiteji.
• Amadolo omlenze okwenza ukuhlaselwa kufuneka kube yindawo efanelekileyo kwaye akufanele kuqhutywe kumlenze womlenze.
• Ekupheleni kwendawo yokuhlala, kufuneka wenze ikhefu lesibini, uze ukhuphuke kuphela kunye nezihlunu ze-quadriceps. Vumela ukutshintshana okuncane komlenze oxhasayo.
• Ukulungiswa nokubuyisela umlenze kwindawo yokuqala. Iimisipha zamatye kunye nomshicileli kufuneka zibe seburhulumenteni. Emva koko uqala ukuphinda.

Xa usebenza, kufuneka ukhumbule: ukubanzi kwinyathelo, ngokugqithiseleyo umsila wokugcoba umlenze ovulekileyo usebenze kwaye imisipha yomlenze kunye nemilenze yomlenze emva kwayo inzima.

Ngethuba lokuphindaphinda, kuyimfuneko ukubeka iliso lomzimba: ungabuyi umva okanye uphume phambili. Xa uphakamisa isidumbu senkxaso siya kwesithende, kungekhona kwintwane yomlenze osebenzayo. Ungaqali ukuphakamisa i-trunk nge-push, njengoko umthwalo kwimisipha ye-quadriceps iya kuncitshiswa. Isinyathelo sifanele sibe sikhulu, kungenjalo umthwalo emadolweni ukwandisa, obangele ukulimala okukhulu. Ukupompa umsila wangaphakathi wethanga, iidumbbell kunye nobukhulu obuphezulu zifunekayo. Ukuzigcina ezandleni zabo, kungcono ukusebenzisa i-straps. Ukuxakekisa umsebenzi, ungasebenzisa ibha, ebanjwe ngezandla ezizenzekileyo.

Ukuzivocavoca kunye nezigulane kumahlombe athatha inxaxheba ekuphuhliseni inxalenye yesikhokelo semisipha ye- deltoid, enquma ukubunjwa kwesohlwayo esihle , umlo nobubanzi bamagxa. Ziquka ukutshala kwezandla kunye nezidumbulu kwiindlela ezahlukeneyo. Emva kokuba uthathe umoya ophefumlelweyo kwaye ubambe umoya, kufuneka uphakamise i-dumbbell ukuya kwinqanaba apho izikhonkwane zifana nomgangatho. Ngelo xesha, ukuhamba kunye nokwandiswa kweengalo kwisigxina somgca akuvumelekanga. Yenza umfutho, uphantsi kwezandla zakho.

Olu bunzima lubandakanya iindlela ezintathu zokuzilolonga kwezi-16.