Ukuqhubeka nenkcazo yemithambo yomlenze, kwaye ngakumbi imisipha, ngoku sikuzisa Amadoda aQinisekileyo umthambo omtsha ukomeleza indawo ebalulekileyo ye ubufazi.
Lo mthambo awuqhelekanga, njengoko amadoda ambalwa awenza ejimini. Oko kukuthi, abathandi be-gym kuphela abaqhuba rhoqo lo msebenzi we-muscular. Umthambo ubizwa ngokuqhelekileyo "UmRoma ofileyo" kwaye iqinisekisa ukuba ubufazi I-Uppers iyasebenza ngokwenene, kuba siguqula izinqe zethu ngelixa sigcina amadolo ethu ngokuthe tye.
Ayisiyonto ithi ukuba uzilolonga okokuqala, kufuneka uzame ukubeka ubunzima obuncinci kwimilinganiselo ukuze ungabinazo iintlungu zemisipha elandelayo. Ke ngoko, kwi Amadoda aQinisekileyo Sicebisa ukuba uqale ngokubeka ubunzima be I-5 kilos kwicala ngalinye kwaye veki nganye uyongeza I-5 ngaphezulu ukuze isihlunu somelele.
Ukuba wenza lo mthambo rhoqo, kwiinyanga ezimbalwa uya kube uphakamisa iintsimbi ezinzima ngaphandle kweengxaki. amashumi amane eekhilogram kwicala ngalinye, eliya kuqinisekisa ubufazi iphawulwe kunye nomgca oxakekileyo.
Ziziphi izihlunu ze-femoral okanye i-hamstring?
Los ubufazi, ekwabizwa ngokuba imisipha, liqela lezihlunu ezibekwe ngasemva kwethanga. Eli qela lezihlunu lenziwe zizihlunu ezintathu eziphambili:
- I-semimembranous: Ifumaneka kweyona ndawo iphakathi kwethanga, kufutshane nombindi womzimba.
- I-Semitendinosus: Ilungile ecaleni kwe-semimembranosus, ukuya kumbindi wethanga.
- Biceps femoris: Esi sihlunu sineentloko ezimbini: enye ende kunye nemfutshane. Intloko ende isuka kwi-pelvis ukuya emadolweni, ngelixa intloko emfutshane ifikelela kuphela emadolweni.
Ezi zihlunu zibalulekile kwimisebenzi ebalulekileyo njengokugoba amadolo, ukwandisa isinqe, kunye nokuzinzisa i-pelvis ngexesha lemisebenzi efana nokuhamba, ukubaleka, kunye nokuxhuma. Baqeqeshe ngokufanelekileyo ayiphuculi kuphela ukusebenza kwezemidlalo, kodwa kwakhona inceda ukukhusela ukulimala, ngokukodwa emadolweni nangaphantsi.
Ukubaluleka koQeqesho lweeFemorals
Los ubufazi Zihlala zikhohliwe kwiindlela ezininzi zokuqeqesha ngenxa yokuba zingabonakali njengezinye izihlunu, ezifana ne-quadriceps okanye i-pectorals. Nangona kunjalo, uqeqesho kule ndawo luyimfuneko ngenxa yezizathu ezininzi:
- Ibhalansi yezihlunu: Gcina ulungelelwano phakathi ubufazi kwaye i-quadriceps ibalulekile ukukhusela ukulimala kunye nokuphepha ukubola kwemisipha.
- Ukusebenza okuphuculweyo kwezemidlalo: Los ubufazi Zibalulekile kwimisebenzi efuna amandla aqhushumbayo, njengokubaleka nokutsiba.
- Ukuthintela ukwenzakala: Abanye ubufazi Abanamandla bancedisa ukuzinzisa amadolo kunye nokukhusela ukulimala kwe-ligament.
- Yokwenziwa: Unazo ubufazi Imilenze ephuhliswe kakuhle iphucula inkangeleko yonke, ibanika ukubonakala okulinganayo kunye nethoni.
ImiSebenzi ePhambili yokuSebenza iZihlunu zeFemoral
Ngaphandle kwe UmRoma ofileyo, kukho imithambo emininzi esebenzayo yokusebenza ubufazi. Ngezantsi sichaza ezinye zezona zicetyiswayo:
1. I-Deadlift eqhelekileyo
Lo ngowona msebenzi ugqibeleleyo wekhonkco elingasemva. Nangona ikwasebenza i-glutes kunye nomva, i ubufazi Zenziwa zisebenze kakhulu ngexesha lokubulawa kwazo.
- Yima kufutshane nebar neenyawo zakho zibe ububanzi bamagxa.
- Gcina umva wakho uthe tye kwaye ugobe isinqe sakho ukuze ubambe ibha.
- Phakamisa i-bar ngokwandisa isinqe sakho kunye namadolo de ube ulungile ngokupheleleyo.
2. I-Hip Thrust
Yenzelwe ikakhulu i-glutes, i Umlenze weHip Ikwasebenza ngokubonakalayo ubufazi.
- Beka umqolo wakho ongaphezulu kwibhentshi kwaye ubeke i-barbell esinqeni sakho.
- Phakamisa isinqe sakho de wenze umgca othe tye ukusuka emagxeni ukuya emadolweni.
- Yima indawo okwesibini phambi kokuba uzithobe kancinci kancinci.
3. Ukuxoka kwe-Femoral Curl
Lo msebenzi wenziwa kumatshini athile kwaye ulungele ukusebenza inxalenye engezantsi yemilenze. ubufazi.
- Lala ngobuso kumatshini kwaye ubeke amaqatha akho phantsi kweerola.
- Goba amadolo akho ukuzisa ii-roller kwi-glutes yakho.
- Yehlisa kancinci uye kwindawo yokuqala.
4. I-squat yaseBulgaria
Lo msebenzi unilateral ubalaseleyo ekusebenzeni ubufazi kunye nokuphucula ukulinganisela kunye nokuzinza.
- Beka unyawo olunye kwibhentshi emva kwakho kunye nolunye phantsi.
- Nciphisa umzimba wakho ngokugoba umlenze wakho wangaphambili ngelixa ugcina i-torso yakho ilungile.
- Buyela kwindawo yokuqala ngokutyhala ngesithende sonyawo lwakho lwangaphambili.
5. I-Romanian Deadlift
Ukwahluka kwe-deadlift egxininisa ngakumbi kwi ubufazi ngenxa yesikhundla esandisiweyo semilenze.
- Bamba ibha ngezandla zakho ububanzi begxalaba kwaye ugcine imilenze yakho igobile kancinane.
- Nciphisa ibha ukuya ezinyaweni zakho, ugcine umqolo wakho uthe tye.
- Yenyuka kwakhona ubhangisa i ubufazi kunye ne-glutes.
Olu qheliselo luyimfuneko ukuba lufakwe kuyo nayiphi na indlela yokuqeqesha umlenze. Kubalulekile ukwenza intshukumo nganye ngobuchule obuchanekileyo bokwandisa inzuzo kunye nokunciphisa umngcipheko wokulimala.
Qeqesha i ubufazi Kuya kuphucula ukusebenza kwakho kwezemidlalo kunye nenkangeleko yakho yomzimba, kwaye kuya kuba negalelo kwimpilo yakho jikelele ngokomeleza umzimba ophantsi kunye nokukhuthaza ukulinganisela kwemisipha elungileyo.