Ukuvivinya umzimba wonke kubalulekile ukuze uzuze umzimba ohambisanayo futhi onamathoni afanele. Ngakho-ke, kubalulekile ukwenza izivivinyo ezithile zengxenye ngayinye futhi ngaleyo ndlela sifinyelele inqubo ephelele. Imilenze iyisisekelo somzimba, sisekela umzimba ophezulu futhi sivumele ukuthi senze zonke izinhlobo zokunyakaza. Kuzo, kunamaqembu amakhulu emisipha, amalunga namathambo axhunywe komunye nomunye.
Imisipha efana nabathumbi, amankonyane, ama-quadriceps, imisipha kanye nama-glutes, adlala indima ebaluleke kakhulu. Njengoba ngaphezu kokudingeka ukuhambisa imilenze, bafeza umsebenzi obalulekile, lowo wokuqinisa ingxenye ephezulu yomzimba. Ngakho-ke ukuqinisa imilenze kuba yingxenye eyisisekelo yokuvivinya umzimba ukufeza umzimba oqinile, olinganiselayo futhi onamathoni afanele.
Ukuzivocavoca kwemilenze okungcono kakhulu ongakwenza ekhaya
Kunezinhlobo eziningi zokuzivocavoca umzimba ongasebenza ngazo nemilenze yakho, njengokubhukuda, ukuhamba ngebhayisikili noma ukugijima. Kepha uma okudingayo kuyindlela ejwayelekile yokuzivocavoca ekhaya, Ungakha inqubo ngokushintsha iziphakamiso ezilandelayo.
Izikwele
Ukuzivocavoca umlenze nobuhle ngokuncomeka, okungenye yezinto eziphelele futhi eziphumelela kakhulu ongazenza ekhaya ngokunethezeka okuphelele. Ngaphezu kwalokho, kunezinhlobo ezahlukene zezikwele futhi ungafaka ezinye izinto ukuze uzenze zijabulise futhi zijabulise. Isikwele ngokuyisisekelo siqukethe ukugoba umzimba ngendlela ethile yokusebenza izicubu zomzimba ezingezansi.
Kusukela endaweni yokuqala, sukuma, imilenze yakho ihlukane kancane ngokuhambisana namahlombe akho, izingalo zakho ezinhlangothini zakho nasemhlane uqonde. Gobisa amadolo akho uzama ukungaphoqeleli umhlane wakho, buyisa ama-glutes akho emuva bese ubamba isikhundla imizuzwana embalwa ngaphambi kokubuyela endaweni yokuqala. Uma ufuna ukufunda kabanzi mayelana izinhlobo zezikwele nokuthi ziyini ngakunye, kusixhumanisi uzothola imininingwane ephelele ngakho.
Izinyathelo
Lokhu kuvivinya kuhle ukukwenza ekhaya futhi usebenze imilenze yakho. Yima ubambe izandla okhalweni nemilenze ihlukane kancane. Gcina umhlane wakho uqonde bese ugoba umlenze owodwa phambili, ukuthatha isinyathelo esiphakathi ngaphandle kokushintsha ukuma kwezandla. Bese ugoba idolo lomlenze ongemuva, ngaphandle kokuthinta phansi. Goba izingalo zakho bese ujoyina izandla zakho, wakhe amandla okuzinzisa umzimba.
Izinyathelo phezulu
Yini ebilokhu yehla yenyuka igxathu, esinye sezivivinyo zomlenze ezisebenza kahle kakhulu futhi ekhululekile kakhulu ukuyenza ekhaya. Uzodinga kuphela isisekelo esincane esisebenza njengesinyathelo, noma isinyathelo ongasithola ezitolo ezikhethekile zemidlalo. Beka umculo wakho owuthandayo futhi wenze lo msebenzi nsuku zonke, kumayelana nokwehla nokwehla, ukuhlanganisa ukunyakaza kwengalo. Uma uyihlanganisa nokunye ukuvivinya umzimba, uzobona imiphumela emangalisayo.
Side lunge
Kuyinto ehlukile yezinyathelo eziyisisekelo, kulokhu kwenziwa ohlangothini futhi kungukuzivocavoca okuphumelela kakhulu ukusebenza imilenze, izinqe, amathanga kanye ne-quadriceps. Yima ngemilenze yakho ihlukane kancane, uthathe ithuba lokuthola isisu. Shift umlenze owodwa uye ohlangothini, umhlane uqonde, ulethe wonke umzimba wakho kulo mlenze. Gobisa idolo ngonyawo lwakho phansi, ithanga lomunye umlenze kufanele lifane nomhlabathi. Bamba isikhundla cishe imizuzwana emi-5 bese ubuyela endaweni yokuqala.
Zonke lezi zivivinyo zomlenze okufanele uzenze ekhaya ziyasebenza futhi uma uzenza ngokungaguquguquki, uzokwazi ukuqinisa nokuthambisa imilenze yakho. Manje khumbulani lokho ukusebenza komzimba wonke kuyisihluthulelo sokuzuza umzimba ohambisanayo. Gwema ukuchitha isikhathi esiningi engxenyeni eyodwa yomzimba futhi ungasebenzisi lutho kwezinye izindawo ezibaluleke ngokufana nesisu, emuva noma izingalo. Ngenkambiso yokuzivocavoca eyenziwe kahle, ungawusebenza kahle umzimba wakho wonke.