Lo mshini Umlenze Press: Isishwankathelo, ndlela yokusebenza kunye neziphakamiso

Enye yamacebo kakhulu ethandwa, wafuna-amandla yoqeqesho nemiqathango igumbi kukho umqeqeshi ngenxa cinezela umlenze. Iiklasi kumacebo esilolo hlobo ithathwa ngokupheleleyo squats ubunzima extra, ukuvumela ukuba ukomeleza luyalambatha amathole. Ukuba isebenze ngokufanelekileyo umqeqeshi ngenxa cinezela umlenze, ungenza ngokukhawuleza balahle kwamafutha kwamathanga kunye ngeempundu ukwenza toned ngakumbi.

iimpawu ze-mshini

Trainer for cinezela umlenze luquka liqonga yokubeka iinyawo, axhase ezo kunye isihlalo kunye backrest. Makhe sihlolisise ngokweenkcukacha ielementi ekwakhiweni nganye:

1. Platform - ingxenye aphambili mshini, nto leyo imiswe kwisindululo ngexesha umthambo. Kwezinye zixhobo i element uthe na uhlobo yemigca-metal, kwabanye - iqulathe wesampula slotted ngokohlobo ngento non-isiliphu. Standard kuyi umlenze cofa ubunzima yi-25 kg. Ukuba kuyimfuneko, ungenza ukwandisa ubunzima kweqonga kabini, esebenzisa umthwalo kwakuxhomekeke. Noko ke, kwabasaqalayo akuyomfuneko nangoko bayijongisise ulwabiwo, ekubeni esi sisombululo kwandisa umngcipheko yokwenzakala spinal.
2. Isihlalo nge back - wenziwe ashinyeneyo eziphathekayo, hypoallergenic kunye lokufaka elastic. Ilungu zolwakhiwo adjustable ubude, ukuze ifake headrest. Abanye abenzi ngaphandle abaqeqeshi isihlalo ngenxa yesihlwele umlenze. Noko ke, le ngobuwena wenza kakhulu kakubi iimbaleki abo basandula kuqalisa.
3. Inkxaso izikhuselo zeseyile - thaca ngokohlobo kweentonga ukuba ibekwe kumacala omabini lo mshini. Yenzelwe ukusetyenziswa umthwalo olongezelelweyo.

Zeziphi izihlunu isetyenziswa kwi ukusebenza lo mshini?

Leg cinezela elele lo mshini kwenza umsebenzi phantse zonke izihlunu: quadriceps, gluteus maximus, lesiquluba elide kunye tibialis cipande, soleus kwezihlunu.

Mbaleki ukwenza oomatshini umlenze, kuyi oxwesileyo inika umthwalo esisiseko ezinqeni kunye quadriceps ndawo. Noko ke, ukutshintsha yobume ngexesha indiza kwaye isebenze namanye amaqela kwezihlunu.

Iinzuzo umthambo ngokusebenzisa i Umlenze

Trainer for cinezela umlenze kwahlukile yonke eninzi kokufaneleka:

1. Oku kuvula ithuba lokuba bafunde baphola, elingasetyenziswanga kumaqela ebomini kwezihlunu ngemihla. Ukuze isebenze i okwetyeli lokugqibela ukutshintsha isiphelo indawo eqongeni.
2. Isusa umthwalo yezihlunu kwi yomqolo, akhoyo xa esenza ezintle kunye yimilinganiso olongezelelweyo. Oku kuvula ithuba i iinyawo sokulinganisa edityanisiweyo abo umva iingxaki, iye kakuhle kuphuhliswa corset dystrophy.
3. Leg cinezela ubehleli kuyi ivumela ukuba aqhumisele ukuze ukuqeqesha inani elikhulu lweekhalori, nto leyo inceda ukwehlisa amanqatha esinqeni kunye ngeempundu elifutshane elide.
4. Izifundo kwi lo mshini usebenze iinkqubo pathways emzimbeni.
5. Ngenxa igazi ukuhamba ukuya kwindawo zangasese, kuphucula umsebenzi esini.

Ukwahlukana kusuka squats Umlenze Press

Leg koonondaba kuyi (nezixhobo umthambo) ibandakanya ukubonelela umthwalo nochatha quadriceps. Kulo mzekelo, umnqonqo ekhululekile, ke ngoko kunqandwa umva iingozi kaninzi zenzeka ngexesha squats.

Omnye umahluko belinganisa na ithuba utshintsho ekhawulezayo isikhundla iinyawo, ezijolise kuphuhliso amaqela izihlunu ethile. Kwangaxeshanye, nika squats ukulayisha kwangaxeshanye zonke izihlunu umlenze, nto leyo ekhuthaza ukudinwa ngokukhawuleza.

Leg koonondaba mshini - oomatshini

ukubambelela kuphela imisebenzi efanelekileyo ndlela kunciphisa ingozi yokwenzakala. Cinga iimfihlelo eziya kwenza cinezela kwibhentshi ngokuchanekileyo.

Ukuze uqalise lo mshini Ukuseta ubunzima ekunene, okuhambelana ubunakho bamandla yembaleki. Umsebenzisi ise lo mshini, unyawo opera eqongeni kwi ububanzi egxalabeni. Bathatha okuvula eqongeni izandla.

Leg koonondaba kuyi (nezixhobo umthambo) ithetha ingangeni ngokuqinileyo nokubotshwa ezinqeni, emva kwesitulo. Ukuhambisa iqonga usuka ngokwayo usebenze zingumphunga. Eli qonga hayi akhanywe ngokupheleleyo. Ngexesha imithambo amadolo baphikele kancinane. Le ndlela uyakuphepha umonakalo amalungu.

Le iqonga uvikivwa kwi iziphelo uphefumle, ngoxa ligqudu kunye nomlenze ke akusayi kubakho kwindawo lelungelo angles xa kuthelekiswa namanye. Ekupheleni imizuzwana embalwa, kwaye ucinezele umoya ubunzima lwabo kwakhona oluphumayo.

Indlela yokwenza izihlunu umlenze zikhule?

Leyo eyenza igalelo kwiziphelo asezantsi ngcembe kwakhiwa kwezihlunu? Ukuze ufumane iziphumo ezibalulekileyo kufuneka zijolise isondlo esifanelekileyo. Loo Ukwanda umzimba intabalala leeprothini ebangela izihlunu ukukhula nokwandisa. Ukuba akuyihlawuli ingqalelo ngokwaneleyo kule ngongoma, uqeqesho abusayi nto kodwa intlungu nokudinwa.

Ukuphucula ukusebenza yoqeqesho ivumela ukusetyenziswa inkqubo ye-extra ubunzima kunye neqonga utshintsho ukuthambekela-engile. Ngelishwa, asiyiyo yonke simulators iinyawo sokulinganisa kuba lo msebenzi. Ngoko ke, kwiimeko apho inkqubela uqeqesho phantse imperceptible, kuyimfuneko ukuba basebenzise izixhobo ezingcono.

Okokugqibela ukulungisa umphumo ivumela Phakamisa unyawo omnye. Ingakumbi ngempumelelo, isicwangciso kuyo ekupheleni Amazing. Yenza imithambo amabutho ngokude hayi yonke imbaleki. Nangona kunjalo, kubalulekile nangoku ukuzama ukuphucula ukusebenza jikelele.

Ekuphetheni

Njengoko sibonile, Umlenze amandla ikhonza isixhobo elisemagqabini zokumpompa izihlunu esimbaxa lomzimba asezantsi. Abanye abadlali baye babhenela ukusetyenziswa kwayo ngokusebenza ukubethelela iziphumo emva kokwenza squats benemizimba.

uqeqesho rhoqo kwi lo mshini ivumela ixesha elifutshane ukwandisa quadriceps, leyo abangaboniyo ukwenza imilenze omkhulu ngakumbi. Ukongeza, iimbaleki bayakwazi ukugxininisa umthwalo kumaqela athile kwezihlunu, ngaphandle umngcipheko wokulahla eseleyo yakho.

Xa phakamisa iintsimbi imilenze endaweni babengqendeve umthambo izihlunu gluteal. Iimbaleki abanamava Asazi indlela ampontshwe kwi nokusebenza amadolo la kakhulu enzulu.

Ngokubanzi, ukuqeqesha usebenzisa mshini, iimbaleki bayakwazi ikheswa kakhulu umthwalo, ukunciphisa ingozi yokwenzakala, nokuba ukusebenza utyebile.