Kunconywe imishini yokuqeqesha amandla omlenze - Hongxing

OkunconoImishini Yokuqeqesha Amandla OmlenzeNgohambo Lwakho Lokufaneleka

Wake wazithola uzulazula ejimini, ubheke leyo mishini yemilenze futhi uzibuza ukuthi yimiphi ngempela ezonikeza umzimba wakho ophansi umsebenzi wokugcina? Awuwedwa! Ukwakha amandla emilenze kubalulekile hhayi kuphela ekuzuzeni lokho kubukeka okuqoshiwe kodwa futhi nasekuthuthukiseni ukusebenza kahle kwezemidlalo kanye nokusekela ukunyakaza kwansuku zonke. Ngakho-ke, ake siphule imishini yokuqeqesha amandla omlenze ophezulu okuyithikithi lakho lemilenze eqinile, enamandla kakhulu.

1. I-Quad squad:Umshini Wokucindezela Umlenze

Kungani Kudingeka Uzame:

Umshini wokucindezela umlenze ufana ne-holy grail kulabo abafuna ukukhulisa umdlalo wabo we-quad. Konke kumayelana nokukhomba ngaphambili kwamathanga akho, kodwa ngokusonta—lo mshini uphinde uhlanganise ama-glute akho nama-hamstrings, uwenze umsebenzi ophelele wemilenze.

Isetshenziswa Kanjani:

Hlala emshinini, ubeke izinyawo zakho endaweni yesikhulumi phambi kwakho. Phusha ipulatifomu ngokunweba imilenze yakho, bese ubuyela kancane endaweni yokuqala. Ubuhle bomshini wokucindezela umlenze yikhono lawo lokusingatha izinsimbi ezisindayo, okunikeza ukujima okuphezulu okunengozi ephansi yokulimala, ngenxa yesakhiwo esizinzile somshini.

2. I-Hamstring Heaven: I-Leg Curl Machine elele

Kungani KuyiGem:

Wake waphupha ngokuba nama-hamstrings achazwe kangaka, abonakala eqoshwe onkulunkulu? Umshini wokugoqa umlenze olele uyindlela yakho eya enkazimulweni. Iqondise ngqo ngemuva kwamathanga akho, ihlukanise ama-hamstrings ngendlela engenziwa eminye imishini noma izivivinyo.

Isetshenziswa Kanjani:

Lala ubheke phansi emshinini, amaqakala akho evikelekile ngaphansi kwesigaxa esigobekile. Gcoba imilenze yakho ubheke ku-glutes yakho, bese wehlisela phansi ngokulawula. Lo mshini muhle kakhulu ngokugxila ekuthuthukisweni kwe-hamstring ngaphandle kokubeka ingcindezi engafanelekile emhlane wakho ongezansi.

3. Imigomo Ye-Glute: Umshini Wokuphonsa I-Hip

Kungani Ungakwazi Ukuyeqa:

Ekufuneni imilenze eqinile, enamandla, i-glutes ayikwazi ukushaywa indiva. Umshini we-hip thrust unikeza indlela ehlosiwe yokusebenza i-glutes yakho, inikeze ukumelana okudingekayo ukuze kwakhiwe amandla nevolumu.

Isetshenziswa Kanjani:

Lungisa umshini ukuze ukwazi ukuhlala nomhlane wakho ongenhla ngokumelene nephedi, amadolo agobile, futhi izinyawo ziphansi phansi. Phusha ezithendeni zakho ukuze unwebe izinqulu zakho phezulu, bese wehlisela emuva. Lo mshini uyindlela ephephile, elawulwa kakhulu yokwenza ukusunduza kwe-hip, okuqinisekisa ukuthi ungagxila kuphela ekusebenziseni i-glute.

Ngale Kwemishini: Isithombe Esikhulu

Ukufaka le mishini ohlelweni lwakho losuku lomlenze kuyindlela enhle yokwakha amandla nemisipha. Kodwa-ke, kubalulekile ukukhumbula ukuthi ukuhlukahluka kuyisihluthulelo kunoma yiluphi uhambo lokufaneleka. Hlanganisa umsebenzi womshini ngezisindo zamahhala, ukujima kwesisindo somzimba, nokunyakaza okusebenzayo ukuze uqinisekise indlela ezungezwe kahle yamandla omlenze.

Ukuphepha Kuqala:

Hlala ubeke phambili ifomu elifanele ngaphezu kokuphakamisa izinsimbi ezisindayo, ikakhulukazi uma usebenza ngemishini. Lungisa izilungiselelo ukuze zilingane ubukhulu bomzimba wakho futhi uqale ngezisindo ezilula ukuze ubambe ukunyakaza ngaphambi kokwengeza ukumelana okwengeziwe.

Lalela Umzimba Wakho:

Nakuba ukucindezela imikhawulo yakho kuyingxenye yokuba namandla, ukulalela izimpawu zomzimba wakho kubalulekile. Uma kukhona okuphathekayo noma okubuhlungu (ngaphezu kokukhathala kwemisipha evamile), yisikhathi sokuphinda uhlole futhi mhlawumbe ulungise indlela yakho ukuze uvimbele ukulimala.

Ukugoqa: Indlela Yakho Eya Emilenzeni Eqinile

Uhambo oluya emilenzeni enamandla, enamandla kakhulu lugcwele izinselele, kodwa ukuzihlomisa ngamathuluzi afanele nolwazi kungenza umehluko. Umshini wokucindezela umlenze, umshini wokugoqa umlenze olele, kanye nomshini we-hip thrust bangabambisene bakho kulolu hambo, banikeza ukujima okuqondiwe okungaholela ekuzuzeni okukhulu kwamandla nobuhle. Khumbula, ukungaguquguquki kuyisihluthulelo, kanye nendlela elinganiselayo ehlanganisa ukuvivinya umzimba okuhlukahlukene nokululama okwanele. Manje, ngale mishini ku-arsenal yakho, usendleleni yokunqoba imigomo yakho yamandla omlenze. Ulungile, setha, squat!