Indlela ukwakha imilenze ngexesha elifutshane?

Umbuzo indlela ukumpompa phezulu imilenze, abanini abanomdla kunye namathole ezinqinileyo unike abafumana ngenxa unokukhawuleza izihlunu ethangeni. Ukuze wenze oku, kufuneka wenze rhoqo imithambo ezikhethekileyo, kodwa ke iiklabhu imfanelo ukuthenga izixhobo imfanelo ezibizayo ayikho kuthi. Iingcebiso kwi ukumpompa njani imilenze ekhaya, makhe besini elifanelekileyo ukwenza imithambo ekhaya kunye nokusetyenziswa kakuhle okanye nasiphi na isixhobo zemidlalo.

Squats: Amacebiso, ukuze ngokukhawuleza ukumpompa indlela up imilenze, ngokusekelwe ezintle, apho umthwalo izihlunu nomlenze kunye quadriceps. Ekubeni lo msebenzi, kufuneka nje ukufumana kancinane kunye neentungo zayo ngaphandle kunye nesikhundla isandla ixhomekeke ufuna ukuba usebenzise dumbbells. Ukuba ukhethe dumbbells, ubambe umthwalo kunye ndibanyothule ecaleni umzimba, yaye nge iingalo liphantsi umthwalo inqweneleka ukuwela omnye. Tsalani Okokuqala, ngoko ukuqala ngokucotha ezintle, kunye ngasemva kunye nentloko Awunakutshintsha le meko. Bamba umoya wenu, ze aqale aye enyuka kancinci, kancinci ukukhupha, yaye enqwenelekayo phinda lo msebenzi njengoko amaxesha amaninzi.

Ukutsibela: Enye iingcebiso ukumpompa njani imilenze, ukuba uhlaselo apho kufuneka kuqala yimani nkqo, iinyawo ezihambayo, kunye nokukhuthaza ifuthe yezandla unokuthabatha dumbbell enzima. Kucetyiswa ukuba wenze ukutsibela kunye unyawo lwasekunene, le Umlenze kufuneka igotywe edolweni, kuba kuya kufuneka bathwale ubunzima. Ngexesha zokutshintshelwa ubunzima idolo lasekhohlo kangangoko kunokwenzeka kufuneka ukuba ukhululeke, ukuze phantse ochukumisa phezu komgangatho. Ungqiyame phambili, qiniseka ukuba umva kasikrobana ekhohlo zingaba umgca othe ngqo, uze ke olu qeqesho luya kuba nempumelelo. Noko ke, nangona uhlaselo ngokwabo ezilula, ngeli imithambo, lo msebenzi kufuneka uphindaphindwe amaxesha ubuncinane amabini umlenze nganye.

Bridge: Ukwenzela amaqela ezininzi izihlunu umlenze, unako ukwenza baze basebenzise "ibhulorho", oko kwanele ukuba alale nje ngomqolo, imilenze kruthu, iinyawo ochukumisa emgangathweni. Ke kancinane ndiziqhawule umlenze ukusuka kumphezulu emgangathweni, ezama ukuyivusa phezulu kangangoko kunokwenzeka, kwaye kule meko kucetyiswa ukuba uhlale imizuzwana embalwa.

Okunye imithambo: Izindululo ukumpompa njani imilenze ukuba kungapheleli squats kunye ukutsibela ukuze kufikelelwe isiphumo elilelona kuyimfuneko ukubandakanya amanye amaqela amathanga kunye shins. imisebenzi enjalo ziquka kuxhuma, kodwa kuqala kufuneka ekuchopheni phantsi, ochukumisa emgangathweni ngeminwe yakho. A jump up kucetyiswa kabukhali, ephakamisa izandla zakhe phezu kwentloko yakhe, kodwa elula onjalo, kungakuhle ukwenza imizuzu elishumi.

Ukuphendula ukumpompa phezulu imilenze, ziyakwazi ukuchongeka kusetyenziswa ekusebenziseni ngempumelelo esitulweni. Tyhila isitulo emva kuye, bekwayame kwicala umva, ebambe ingalo yakhe yasekhohlo, ngoko musa ukukhaba iinyawo zabo phezulu, uphindaphinde le ntshukumo, kuqala ononyawo olunye, uze emva koko - omnye. Ukusuka kwesi sikhundla ukuqala inokwenziwa, kunye nezinye umthambo, ayeguqa ngamadolo ekhohlo ukuya kumda, ngoko phakamisa umlenze wakho ukuze ethangeni ome emgangathweni.

Kule ndawo umzimba kufuneka agcine imizuzwana embalwa, emva kokuba uyakwazi ukubuyela endaweni yaso yesiqhelo. Bonisani ukuba entsebenzweni kufuneka phindwa amaxesha elinesihlanu, kwaye ukuba unentembelo ekusebenzeni eqhelekileyo izixhobo vestibular, isitulo bonke, awukwazi ukuyisebenzisa. Kuyimfuneko kuphela ukuqinisekisa ukuba zijolise kuqeqesho, ngokupheleleyo ayicingi imfuneko yokulondoloza imali eseleyo. Eyona nto ibalulekileyo - ukuba nomonde, kwaye xa esenza ngemihla iseti olulandelenayo, emva kwenyanga, uyakwazi ukutshintsha imilo imilenze, ngokuzenza zibe anyuswe kakhulu.