Umzimba omuhle futhi ohlakaniphile umgomo onokufezeka, kodwa kuzodingeka usebenze kanzima futhi udle ngokufanele. Ukuqeda isisindo esiningi nokuphambanisa imisipha, kungcono ukuya ejimini, lapho ungenza khona imishanguzo emilenzeni, izingalo, amahlombe nezinye izingxenye zomzimba. Kubalulekile ukwazi inqubo efanele yokubulawa, ukuze kungabi nje ukuthola umphumela, kodwa nokunciphisa ingozi yokulimala.
Ungayigubha kanjani imilenze yakho ejimini?
Okokuqala, amagama ambalwa mayelana nendlela yokuphatha kahle. Njengoba imisipha yemilenze inkulu, kuyadingeka ukubaqeqesha ngokwahlukana ukuze kusetshenziswe kahle imisipha. Ngaphezu kwalokho, kubalulekile ukuvumela imisipha ukuba iphumule, ukuze ibuyiselwe. Ungasebenzisi imali engaphezu kwesithathu ngesonto. Ukwenza uhlelo lwemilenze ekuzivocavoca, khumbula ukuthi umsebenzi ngamunye kufanele uphindwe ngo 3-4, usethe izikhathi ezingu-15-20 ngamunye. Ungenzi ikhefu elikhulu, ukuze imisipha ingabi nesikhathi sokupholisa phansi. Uma ukhetha isisindo, cabanga ukuthi uma udinga ukunciphisa isisindo, isisindo akufanele sibe sikhulu kakhulu, futhi uma ukwandisa ivolumu yamascle, bese ngokufanayo. Qala ukuqeqeshwa kwakho nge-cardio, ngokwesibonelo, sebenza ngaphandle kwethrekhi, shintshisa ibhayisikili yokuzivocavoca noma ungakwazi nje ukuzuma ngentambo. Lokhu kufanele kusetshenziswe cishe imizuzu engama-40. I-Cardio ibalulekile ukulahlekelwa isisindo, kanye nokuqeqesha imisipha yomthwalo oyinhloko. Manje cabanga ngezivivinyo zokulahlekelwa isisindo nokuphambanisa imilenze ejimini.
Izikwele ku-Smith simulator . Izikwele ziyisenzo esiyisisekelo futhi kungcono ukwenza ukuvivinya umzimba. Okukhethwa kukho okukhethwa yizikwele kuyi-simulator ekhethekile. Yima phansi entanyeni, ubeke izinyawo zakho ububanzi bamahlombe akho, futhi uhlale kuwo nge trapezoids. Beka izandla zakho kuso ebangeni elilula. Susa ibha bese uphonsa phambili kancane. Thatha umoya futhi, ubambe umoya wakho, yenza i-squat, udonsa i-pelvis emuva. Lapho izinyathelo zifinyelela ezingqimbeni phansi, ngokushesha vuka ePI. Exhale lapho umzimba uqobo uqondile.
Ukuwa . Ukuqeqeshwa emilenzeni ekuzivocavoca kufanele kufaka phakathi lo msebenzi, ngoba usebenza kahle. Thatha isikhonkwane esandleni sakho, esizokhulisa umthwalo. Thatha isinyathelo esijulile phambili futhi uqhube ngaphambi kokwenza i-angle efanele emlenzeni wangaphambili. Ngesikhathi esifanayo, gcina izinga lecala. Ngemva kwalokho, buyela ku-IP. Phinda usebenze ngomunye umlenze.
Ukunyathela kwezinyawo kulele phansi . Hlela ohlelweni lwe-simulator ukuze imva iseduze ngangokunokwenzeka ngemuva. Ungavumeli ukuhlehlisa kwehle. Ukuqonda izibambo ngezandla zakho. Manje mayelana nokubeka imilenze, ngoba kunezinhlobo eziningana:
- kancane ngaphezu kwepulatifomu - umthwalo uthola ama-biceps namathanga;
- ngaphansi kwe-quadriceps ephakathi;
- imilenze eminingi kakhulu - intambo yangaphakathi yethanga;
- amancane - amakhanda ase-lateral of quadriceps.
Susa isiteji kusukela kokuthunyelwe futhi, ukuphefumula, ukuwinciphisa, ukuguqa ngamadolo ngakwesokudla noma ngaphezulu. Kubalulekile ukuthi unganciphisi noma unciphise amadolo. Cindezela ipulatifomu kufanele ibe yiphutha, ubeke ukugcizelelwa kakhulu ezithende. Ungaziqedi ngokugcwele amadolo akho.
Ukwandiswa kwemilenze ku-simulator . Ekuqeqesheni imilenze ejimini labafazi, ungafaka lokhu kuvivinya umzimba, ukuze usebenze phambili kwenzalo. Okokuqala, hlela isimo se-roller ukuze sisezindaweni ze-ankle, kanye nesihlalo sobukhosi. Hlala ku-simulator, cindezela umhlane wakho, kuhlanganise nomhlane ophansi emuva. Imisipha ivunguza phezu kwababhalisi futhi ugcine izandla zakho ezandleni ukuze ugcine isikhundla esimisiwe somzimba. Faka futhi uqondise imilenze yakho uze ufinyelele phezulu. Vala isikhundla bese ubuyela ku-PI. Ekupheleni kokunyakaza, phuma. Ukuzivocavoca kancane ukuze uzizwe kahle.