Kucetyiswa oomatshini bokuqeqesha amandla omlenze - Hongxing

EgqibeleleOomatshini boQeqesho bokuqina komlenzeKuhambo Lwakho Lokufaneleka

Ngaba ukhe uzibhaqe uzulazula kwindawo yokuzivocavoca, ujonge abo matshini bemilenze kwaye uzibuza ukuba yeyiphi ngokwenene eya kunika umzimba wakho osezantsi owona msebenzi mkhulu? AWUKHO wedwa! Ukwakha ukomelela komlenze kubalulekile kungekuphela nje ekufezekiseni inkangeleko eqingqiweyo kodwa nasekuphuculeni ukusebenza kwembaleki ngokubanzi kunye nokuxhasa iintshukumo zemihla ngemihla. Ke, masaphule oomatshini bokuqina bomlenze ophezulu abalitikiti lakho ukuya emilenzeni eyomeleleyo, enamandla ngakumbi.

1. Iqela leQuad:Umtshini weLeg Press

Kutheni kunyanzelekile ukuba uzame:

Umatshini wokucinezela umlenze ufana negrail engcwele kwabo bafuna ukonyusa umdlalo wabo we-quad. Konke malunga nokujolisa phambi kwamathanga akho, kodwa nge-twist-lo matshini ukwabandakanya i-glutes kunye ne-hamstrings, okwenza kube ngumsebenzi obanzi womlenze.

Isetyenziswa njani:

Hlala emva kumatshini, ubeke iinyawo zakho eqongeni phambi kwakho. Lityhale iqonga kude ngokwandisa imilenze yakho, uze ubuyele kancinci kwindawo yokuqala. Ubuhle bomshini wokushicilela umlenze kukukwazi ukuphatha izisindo ezinzima, ukubonelela ngokusebenza okuphezulu kunye nomngcipheko omncinci wokulimala, ngenxa yesakhiwo esizinzile somatshini.

2. Izulu le-Hamstring: Ukulala Umlenze we-Curl Machine

Kutheni iligugu:

Ngaba ukhe uphuphe ngokuba nemisipha echazwe ngolo hlobo, ibonakala iqingqwe ngoothixo? Umtshini we-curl yomlenze oleleyo yindlela yakho eya eluzukweni. Ijolise ngokukodwa ngasemva kwamathanga akho, ihlukanise i-hamstrings ngendlela enokuthi bambalwa abanye oomatshini okanye umthambo.

Isetyenziswa njani:

Lala ngobuso phantsi kumatshini, amaqatha akho ekhuselekile phantsi kwelever ephothiweyo. Gcoba imilenze yakho ukuya kwi-glutes yakho, emva koko uyihlise phantsi ngolawulo. Lo matshini uyamangalisa ngokugxila ekuphuhliseni i-hamstring ngaphandle kokubeka uxinzelelo olungafanelekanga kumqolo wakho osezantsi.

3. Iinjongo zeGlute: Umatshini we-Hip Thrust

Kutheni Ungenakuyitsiba:

Ekufuneni imilenze eyomeleleyo, enamandla, i-glutes ayinakuhoywa. Umatshini we-hip thrust unika indlela ejoliswe kuyo yokusebenza i-glutes yakho, ukubonelela ukuchasana okufunekayo ukwakha amandla kunye nomthamo.

Isetyenziswa njani:

Lungisa umatshini ukuze ukwazi ukuhlala ngomqolo wakho ongaphezulu ngokuchasene nephedi, amadolo agobile, kunye neenyawo zithe tyaba emhlabeni. Tyhila izithende zakho ukwandisa isinqe sakho phezulu, emva koko wehlise umva ezantsi. Lo matshini yindlela ekhuselekileyo, elawulwa ngakumbi yokwenza i-hip thrust, ukuqinisekisa ukuba unokugxila kuphela ekusebenziseni i-glute.

Ngaphaya koomatshini: UMfanekiso Omkhulu

Ukubandakanya aba matshini kwindlela yakho yosuku lomlenze yindlela emangalisayo yokwakha amandla kunye nezihlunu. Nangona kunjalo, kubalulekile ukukhumbula ukuba ukuhlukahluka ngundoqo kulo naluphi na uhambo lokufaneleka. Hlanganisa umsebenzi womatshini kunye nezisindo zamahhala, ukuzivocavoca umzimba, kunye nokunyakaza okusebenzayo ukuqinisekisa indlela ejikelezayo yokuqina komlenze.

Ukhuseleko Kuqala:

Soloko ubeka phambili ifom efanelekileyo ngaphezu kokuphakamisa iintsimbi ezinzima, ngakumbi xa usebenza ngoomatshini. Lungisa useto ukuze ulungele ubungakanani bomzimba wakho kwaye uqale ngeentsimbi ezikhaphukhaphu ukuze ukwazi ukwenza kakuhle intshukumo phambi kokuba wongeze ukuxhathisa ngakumbi.

Mamela uMzimba Wakho:

Ngelixa ukutyhala imida yakho yinxalenye yokomelela, ukumamela imiqondiso yomzimba wakho kubalulekile. Ukuba kukho into ezivayo okanye ibuhlungu (ngaphaya kokukhathala okuqhelekileyo kwemisipha), lixesha lokuphinda uhlolisise kwaye mhlawumbi uguqule indlela yakho yokuthintela ukulimala.

Ukusonga: Indlela yakho eya kwimilenze eyomeleleyo

Uhambo oluya emilenzeni eyomeleleyo, enamandla ngakumbi izaliswe yimingeni, kodwa ukuzixhobisa ngezixhobo ezifanelekileyo kunye nolwazi kunokwenza wonke umehluko. Umatshini wokucofa umlenze, umatshini wokugoba umlenze oleleyo, kunye nomatshini wokutyhalela i-hip ngamaqabane akho kolu hambo, unikezela ngokusebenza okujoliswe kuko okunokukhokelela ekuzuzeni okubalulekileyo kumandla kunye nobuhle. Khumbula ukuba, ukungaguquguquki ngundoqo, njengokuba iyindlela elungeleleneyo ebandakanya umthambo owahlukahlukeneyo kunye nokuchacha ngokwaneleyo. Ngoku, ngaba matshini kwi-arsenal yakho, usendleleni eya ekoyiseni iinjongo zakho zamandla omlenze. Ulungile, seta, squat!