I-MND-HA37 izixhobo zobungcali bokwakha umzimba Uhleli Ulwandiso lomlenze

Ukwandiswa komlenze, okanye ukwandiswa kwamadolo, luhlobo lokuqeqeshwa kwamandla. Linyathelo elihle kakhulu lokomeleza i-quadriceps yakho, ephambi kwemilenze yakho ephezulu.

Ukwandiswa kwemilenze kukuzilolonga okuqhelekileyo kwenziwa ngomatshini we-lever. Uhlala kwisihlalo esineziphene kwaye uphakamise ibha edibeneyo ngemilenze yakho. Umsebenzi usebenza ngokuyinhloko imisipha ye-quadriceps ephambi kwethanga-i-rectus femoris kunye nemisipha ye-vastus. Ungasebenzisa lo msebenzi ukwakha amandla omzimba asezantsi kunye nenkcazo yemisipha njengenxalenye yoqeqesho lwamandla.

Ukwandiswa komlenze kujoliswe kwi-quadriceps, okuyizihlunu ezinkulu ezingaphambili kwethanga. Ngokobuchwephesha, lo ngumsebenzi "ovulekileyo we-kinetic", owahlukileyo "kumsebenzi ovaliweyo wekinetic," njengesquat.1 Umahluko kukuba kwi-squat, ilungu lomzimba owenzayo lizinzile (iinyawo phantsi), ngelixa ekwandisweni komlenze, uhambisa i-padded bar, oku kuthetha ukuba imilenze yakho ayimi njengoko injalo. umsebenzi, kwaye ngaloo ndlela ikhonkco lokuhamba livulekile kwisandiso somlenze.

I-quads iphuhliswe kakuhle kwibhayisikile, kodwa ukuba i-cardio yakho iyabaleka okanye ihamba, usebenzisa i-hamstrings ngasemva kwethanga. Kule meko, unokufuna ukuphuhlisa i-quads ukuba ibe ngakumbi kwi-balance. Ukwakha iiquads zakho kunokonyusa amandla entshukumo zokukhaba, ezinokuba luncedo kwimidlalo efana nebhola ekhatywayo okanye ubugcisa bokulwa.