Umqondo womshini wamandla “ongcono kakhulu” wokujima kwemilenze ungahluka kuye ngokuncamelayo komuntu ngamunye, imigomo yokufaneleka, kanye nokulinganiselwa ngokomzimba.Imishini ehlukene iqondise amaqembu emisipha ahlukene emilenzeni, futhi lokho okungaba ngcono kumuntu oyedwa kungase kungabi ukukhetha okuhle komunye.
Sekushiwo lokho, nansi eminye imishini yamandla edumile yokusebenza kwemilenze ongayicabangela:
Umshini Wokucindezela Umlenze: Lo mshini uqondise ama-quadriceps, ama-hamstrings, nama-glutes.Isebenza ngokukhethekile ekwakheni amandla omlenze jikelele.
Umshini We-Hack Squat: Ngokufana nokucindezela komlenze, i-hack squat iqondise ama-quadriceps, ama-hamstrings, nama-glutes kodwa inganikeza uhla oluhlukile lokunyakaza futhi okungenzeka iqondise imisipha evela kuma-engeli ahlukene.
Umshini Wokunweba Umlenze: Lo mshini ugxile kakhulu kuma-quadriceps futhi muhle kakhulu ekuhlukaniseni nokwakha amandla kuleli qembu lemisipha.
Umshini We-Leg Curl: Uqondise ama-hamstrings, lo mshini uklanyelwe ukuhlukanisa nokuqinisa imisipha ngemuva kwamathanga akho.
Umshini kaSmith: Nakuba ungewona umshini womlenze ozinikele, umshini wakwaSmith ikuvumela ukuba wenze izivivinyo zemilenze ehlukahlukene, njengama-squats namaphaphu, ngokuzinza okwengeziwe nokuphepha kwe-barbell eqondisiwe.
Umshini Wokukhulisa Ithole: Lo mshini uqondise imisipha yethole futhi ungaba usizo ekuthuthukiseni amandla omlenze ophansi kanye nencazelo.
Kubalulekile ukukhumbula ukuthi nakuba imishini yamandla ingasebenza ngempumelelo, isimiso sokuzivivinya emilenzeni esiyindilinga kahle kufanele sifake ukuvivinya umzimba kwamahhala, okufana nama-squats nama-deadlifts, abandakanya amaqembu amaningi emisipha futhi akhuthaze amandla okusebenza.
Ngaphambi kokusebenzisa noma yimuphi umshini wamandla, kubalulekile ukufunda indlela efanele nendlela yokugwema ukulimala.Uma ungaqiniseki ngokuthi yimuphi umshini olungele izidingo zakho ezithile kanye nezinga lokufaneleka, cabanga ukubonisana nomqeqeshi wokufaneleka oqinisekisiwe noma uchwepheshe wezokunakekelwa kwempilo ongahlola izidingo zakho ngazinye futhi anikeze izincomo eziqondene nawe.
Isikhathi sokuthumela: Aug-19-2023