Bantombazana abathandekayo, ukuba ufuna ukuba ngabanikazi beemilenze ezincinci, eziza kubonwa ngabantu ithuba elide kwisitrato, ngoko i-squak squats yile nto uyenayo!
I-Gakk-squat emisipha yomlenze
I-Gakk-squat - le enye yeentlobo zeekateti ezenziwe kwi simulator ekhethekileyo, okukuvumela ukuba usebenze ngokucophelela kwiimisipha ezahlukeneyo zemilenze. Kulo msebenzi, i-quadriceps, i-hamstrings kunye neentambo zibandakanyeka. Lo ngumsebenzi osisiseko apho umthwalo we-axial emgodleni uyancitshiswa kakhulu ngenxa yesimo esinqamlekileyo somzimba.
Umshicileli wonyawo kumatshini weekhompyutha kufuneka uqhutywe ngokuhambelana nemithetho ethile ye-teknoloji. Beka imilenze phakathi kwesiqonga, cindezela umva ngokusesikweni emva kweso simulator, ukugoba phezu kwelinqeni, ukuqonda intambo ngokuqinileyo, ukubeka intloko kwi-headrest. Kwi-inhalation, qalisa ukuwa phantsi ngokukhawuleza, hlala phantsi malunga nekona elifanelekileyo kumadolo okanye ngaphantsi, kwi-exhalation ubuyele kwindawo yokuqala. Ngethuba lokusetyenziswa komsebenzi we-gakk, jonga ixesha elithile:
- umzimba ugxininiswe kumva we-simulator, amanqaku angama-pivot yi-sacrum kunye ne-scapula, i-loin isentente;
- Amadolo kufanele abe ngobubanzi beenyawo kulo lonke uvavanyo;
- uzame ukuthembela ezintendeni, kungekhona kwiisokisi, ngoko usebenza kakhulu ekusebenziseni imisipha yomqolo wesango;
- Gcina izandla ngokuqinileyo ngezandla ezixhotyiswe ngumqeqeshi wegak ukuba zikhuphe ukuhamba okungadingekile kwintsipho.
Umshini weGakk uvumela ukuba ulayishe imisipha eyahlukeneyo yemilenze. Ngokutshintsha indawo yeenyawo kwiplatifti, ufumanisa ukuba iziphi izihlunu ezibandakanyekayo emsebenzini.
Izinketho zokuzivocavoca
Kwimeko emncinci yemilenze, iintloko zee-quadriceps (ecaleni elingaphandle kwethanga) zibandakanyeka. Uluhlu olubanzi ludibanisa iintloko zee-quadriceps kwaye zikhokelela izihlunu zendawo yangaphakathi yentambo. Ukuba ubeka iinyawo zakho phezulu kwiplatifomu, ugxininiso luya kutshintshela kwi-hamstrings kunye namatye. Xa iinyawo zibekwe kwindawo engezantsi yesikhulumi, umthwalo uya kuhamba phambi komlenze.
Musa ukuphinda uphoso lwabalandeli bokuqala:
- Musa ukucothula izithende ukusuka kwipulatifomu;
- musa ukuthoba amadolo akho;
- ukuba umlenze wakho uyithandeka kuwe, musa ukukrazula i-pelvis kumva kweso simulator;
- musa ukulibala indlela yokufudumala izihlunu ngaphambi kokuzivocavoca. Ukwandiswa kwemilenze kwisimulator ehlezi phambi kwezigatshi zegak kuzalisekisa ngokupheleleyo inkqubo yakho.
Ukuzivocavoca kwenziwa, njengabanye abaninzi: iiseti ze-12-15 zokuphindaphinda. Khetha ubunzima ngendlela enokuthi unikwe ngayo ukugqibela ubunzima. Nangona kunjalo, yenza ngaphandle kobuqili kwaye ubukele iimvakalelo zakho. Le ndlela izakuvumela ukuba ube nefuthe ngokuthe ngqo kwiimisipha kwaye ufumane uncedo oluhle.
Ukongezwa okulungileyo kulo mdlalo kunokuhlaselwa nge-barbell, ngabo uza kugqiba imisipha yemilenze. Isikhundla sokuqala:
- Iinyawo ziyafana kunye kwaye zikhulu kakhulu kunamaqhekeza;
- amadolo aphethwe;
- Ibha ihleli emahlombe akho (i-trapezoids ephezulu);
- isisu sitsalwe, umva ulungele.
Nangona uhlala ulungelelanisa, thabatha inqanaba elibanzi. Musa ukuxhomekeka phambili, jonga ukuhamba kwakho! Isisindo sidluliselwa emlenzeni ovulekileyo, umlenze wecala ngokuvisisana nomgangatho, idolo lonyawo lomva luchukumisa phantsi. Ubambe isibini, uze ukhuphuke kwindawo yokuqala. Phinda ulandele isinyathelo esilandelayo nenye inyawo. Kulo msebenzi, izikhwelo, ngaphakathi ngaphakathi kwethanga kunye ne-quadriceps yemilenze nazo zibandakanyeka.
Emva koo msebenzi, ngokuqinisekileyo, izihlunu ziya kuphazamisa, kodwa uya kuziqhayisa kwaye ujabule, ixesha ngalinye liza kwisibuko. Yaye iya kuba yintoni umphumo ukuba uhamba nge sitrato ebudeni ehlobo!