I-MND-ha37 Professional bodybiading imishini yokuqina komzimba ehlenge ukunwetshwa komlenze

Isandiso semilenze, noma ukunwetshwa kwedolo, uhlobo lokuzivocavoca lokuqeqeshwa kwamandla. Ukuhamba okuhle kakhulu kokuqinisa ama-quadriceps akho, aphambi kwemilenze yakho ephezulu.

Izandiso zomlenze zivame ukwenziwa ngomshini we-lever. Uhlala esihlalweni esidonswayo bese ukhulisa ibha ye-padded ngemilenze yakho. Ukuzivocavoca kusebenza ikakhulukazi izicubu zomzimba ze-quadriceps zangaphambili kwethanga - i-rectus femoris kanye nemisipha yemisipha. Ungasebenzisa lo msebenzi ukwakha amandla omzimba aphansi nezincazelo zemisipha njengengxenye yokusebenza kokuqeqeshwa kwamandla.

Ukunwetshwa komlenze kuhlose ama-quadriceps, okuyimisipha enkulu yangaphambili yethanga. Ngobuchwepheshe, lokhu kungukuzivocavoca "okuvulekile kwe-kinetic", okuhlukile ekuzivocavoca "okuvaliwe kwe-kinetic ekuzivocavoca," njengeiqheta.1 Umehluko ukuthi ku-squat, ingxenye yomzimba oyilolonga (izinyawo emhlabathini), ngenkathi isekwenziweni komlenze, lapho imilenze ye-padd ivulekile njengoba bezokwengeza umlenze.

Ama-quads athuthukiswe kahle ekubuyiseleni amabhayisekili, kepha uma i-Cardio yakho isebenza noma ihamba ujwayele ukusebenzisa ama-hamstrings ngemuva kwethanga. Kulokhu, ungafuna ukuthuthukisa ama-quads ukuze abe esele esele. Ukwakha ama-quads akho nakho kungakhulisa amandla okunyakaza ukukhahlela, okungazuzisa kwemidlalo efana nebhola lezinyawo noma ubuciko bempi.