Imithambo eXcellent bodwa - ukwandiswa umlenze mshini, kwakunye yomlenze curl

Ukongeza kwiinkqubo zoqeqesho ezisisiseko iinyawo, ezibandakanya squats kunye Nge, abakhi umzimba sebenzisa kunye nezinye imithambo ukuba imilenze. Kule gumbi kukho ezininzi i amathuba. Kukho iindlela ezininzi ezahlukileyo ukulayisha imilenze kunye iqula sokumpompa igazi kwizihlunu ngexesha umthambo.

zokwambathisa Njengoko elungileyo amaqela athile izihlunu imithambo kuba imilenze zingasetyenziswa kwi ulwandiso kuyi umlenze kunye flexion phezu hamstrings. Ukongeza, ukuba zingasetyenziswa njenge eshushu-up phambi kokuba umthwalo onzima phezu imilenze ukunqanda ukulimala edibeneyo iinyembezi kwezihlunu. Makhe siqwalasele ngamnye kubo.

Leg olwandiso lo mshini

Ngenxa yokuba lo mshini ivumela ukuba ukulawula ngokuchanekileyo kwinqanaba umthwalo, lo msebenzi kuthandeka amadoda kwanabafazi.

umlenze Extension kwi kuyi kufuneka zibandakanywe kwinkqubo yoqeqesho ngoko nangoko emva squats Nge - ukulandelelana uya kwandisa igazi ukuhamba ukuya quadriceps, nto leyo eya kuba negalelo ekusoluleni of ifascia bemisipha, ngokufanelekileyo, ukunyusa ubungakanani kwezihlunu ngokwabo.

Indlela ukwenza ulwandiso?

Okokuqala kuyimfuneko ukubeka indlela yokusebenza ingalo kuyi phantsi bakhe ubude kweenyawo. Foot angawachukumisi izibambo umqeqeshi esezantsi kummandla yonyawo kunye izibambo top kufuneka ibe phantsi nje emadolweni. Kuphela i kwandiswa neentungo lo mshini kuya kwenziwa ngendlela echanekileyo enyanisweni.

Ekubeni injongo kukwandisa ekungeneni igazi kwizihlunu emva umthambo enzima ukuhlamba kufuneka kwenziwe ngolu hlobo lulandelayo:

- Indlela yokuqala kungenziwa nabathengisi-15;

- ukwenza kwandiswa umlenze owayehleli indlela yesibini kuyimfuneko ukwandisa ubunzima nge 15-20% kwaye wenze malunga 12 kophindo;

- ukwenza indlela wesithathu, ukunyusa umthwalo ngomnye 15-20%, zama ukwenza umthambo ngamaxesha-10;

- indlela Final yesine ukuqala ukwandisa ubunzima waphakamisa ngomnye 15-20%. Zama ukwenza ulwandiso umlenze owayehleli lo mshini ngokucacileyo amaxesha 8 (ukuphindaphinda). Ngokukhawuleza emva koko, ukunciphisa umthwalo nge 25-30% kwaye wenze uphinda nani liphezulu amaxesha. Emva koko ukususa ubunzima 25-30% ngaphezulu kwaye kwakhona usebenzise inani eliphezulu kophindo. Emva koko otdyshites imizuzwana 15-20, ukunciphisa umthwalo ngomlinganiselo ofanayo umdla ukwenza inani eliphezulu kophindo.

Emva kokuba isenzo esilolo imilenze kwandiswa kuya kuba ehleli sposobtsovavat ukuba quads ziya nje "samaxesha". Oku kubonisa inkqubo echanekileyo nokuba yakho kwemilenze isixa esikhulu wegazi ezifunyenweyo. Ngenxa kule nombolo elikhulu izakhi kunye neetyuwa ziya kuqhubeka quads, nto leyo eya kuba negalelo ibuyambo ekhawulezileyo ngakumbi, kwakunye nokukhula lwabo ubukhulu.

Ukugoba inyawo lo mshini

Ukuba ufuna ukufunda kunye ngokomgangatho ngempumelelo ukuphuhlisa ezi hamstrings, ngaphandle umthambo ezifana umlenze flexion kwi lo mshini, nje ayikwazi ukukwenza. Ukuba yenziwe ngokuchanekileyo, kuya kukunceda ukuba ukusebenza ngaphandle kanye eli qela kwezihlunu elithile.

Inkqubo yoqeqesho kufuneka zifakwe phakathi squats okanye iinyawo zhimom kunye nokutsala ofileyo, nto leyo eza kunika kangangoko luncedo lo msebenzi.

Indlela ukwenza flexion?

Ngethuba kumalungiselelo msebenzi kufuneka ukuqwalasela kakuhle lo mshini ukulingana iparameters zakho. Ngelo xesha kophindo ukwenza amadolo kufuneka kulala esesiphelweni kwibhentshi, kodwa eziwileyo, uphumle kuyo. izibambo Yolula kufuneka angene ukuqhagamshelana umlenze ngezantsi ithole umsipha nemisipha, nto leyo esithintelayo yokwenzakala emzimbeni.

Kuba uxinezeleko eliphezulu kwi hamstrings, ungenza wenze lo msebenzi ngolu hlobo lulandelayo:

- yenza indlela kuqala ubunzima lukhanyiso kophindo 15;

- ngoko kwandisa umthwalo ukuze uyakwazi ukwenza malunga 12 kophindo;

- Iindlela ezimbini zilandelayo ezifunekayo ukwenza iphiramidi. Ukwandisa ubunzima oku, ukuze ukwazi kakuhle kwaye uluhlu olupheleleyo ukwenza amaxesha-8. Emva koko seta 20-25% nokwenza amaxesha 6-8 ngaphezulu. Emva koko, kodwa babuye phantsi bonke 20-25% kwaye enze inani eliphezulu amaxesha.

Emva kokwenza lo msebenzi kucetyiswa ukuba ekutsaleni hamstrings kancinane, ukukhulula izihlunu zilayishwe. Ukuze wenze oku, ezinobunzima mbinana wawunayo azivale abafileyo. Inkqubela yale indibanisela kwi imisipha kwenzeka enamandla kakhulu ngakumbi ngenxa umthamo yokusebenza elungileyo, bazolulela ifascia dystrophy.

Ukwenziwa kwandiswa kunye flexion kwi superset

Ukuba awusele wenze yonke imisebenzi enzima ukuba imilenze kwaye ufuna ukunika umthwalo sokugqibela izihlunu, kuyenzeka ukuba wenze ulwandiso kunye flexion umlenze superset.

Kule kuyi iza kukunceda. imilenze Flexion-ukwandiswa iya kwenziwa ngolu hlobo lulandelayo: emva indlela enye ukuqhubeka ngoko nangoko ukuphunyezwa indlela omnye msebenzi. Ngokomzekelo, emva kokuba ukwandisa indlela umlenze ngaphandle abanye indlela ukuvumela. Ngaloo ndlela kunokwenzeka ukuba ukusebenzisa zombini iziphaluka yokuqala neyesibini kuchaziwe apha ngasentla, kwaye kufuneka azame enze yamandulo: indlela lokuqala ngokuthi kophindo 12-15, eyesibini neyesithathu - 10-12, yesine 8-10, ukutshintsha umthambo yokugoba kunye nokwandiswa umlenze.

iimpazamo eziqhelekileyo

Ngokuqhelekileyo, xa esenza imisebenzi enjalo kukho ezi mpazamo zilandelayo:

- kuyi asilungiselelwanga, okt phambi kokwenza wabaqalayo ndlela ukulibala pick up imida eziyimfuneko ukuze ikhule. Lemposiso esongela emanxebeni ayo;

- ukuzama ukuseka umthwalo, leyo ngaphezu ungenza womdlali. Xa ukusukela inkqubela akufuneki silibale ukuba indlela echanekileyo yotyando kufuneka abe kwindawo yokuqala. Kakhulu ukuhlonipha kakhulu ukuba unako ukwenza kunye namandla awo epheleleyo kwaye ngendlela echanekileyo, kwakunye baqwalasele ayivalele umthwalo kwi iqela elichanekileyo izihlunu.

Xa le mithambo ezi ngendlela echanekileyo, usebenzisa ubuchule ezichazwe kweli nqaku, uyakwazi ukuphumeza iziphumo ezingcono kwi ezintle basic, imilenze esitulweni, ngokunjalo ukunika nenkangeleko entle kakhulu kwaye nobugcisa ezinyaweni zakho. Khumbula ukuba kwelona elungileyo kunye olufanelekileyo noqeqesho ngeenyawo polozhitelnto kuchaphazela uphuhliso testosterone hormone. Yena, yena, negalelo ekukhuleni recovery kunye nokuqaqamba ngokukhawuleza kakhulu.