Ngemuva kokuzivocavoca okuthile, sihlala sinomuzwa wokuthi imisipha yethu yemilenze inokuqina okuthile, ikakhulukazi ngemva kokugijima, lo muzwa ubonakala kakhulu.Uma kungakhululwa ngesikhathi, kungenzeka ukuthi kubangele umlenze ube mkhulu futhi ube mkhulu, ngakho-ke kufanele selule ukuqina komlenze ngesikhathi.Uyazi ukuthi yini okufanele uyenze ngokuqina komlenze?Uyelula kanjani imisipha yemilenze eqinile?
Ukuqina komlenze kufanele kwelule kanjani
Yelula ama-quadriceps akho
Yima ufulathele uqonde, amahlombe elule emuva, isisu singene, i-pelvis ibheke phambili.Yima imilenze yakho ihlangene, gobisa idolo lakho langakwesokudla futhi ulethe isithende sonyawo lwakho lwesokudla eduze nenqulu yakho.Bamba iqakala noma ibhola lonyawo lwakho lwesokudla bese uhambisa isisindo sakho emlenzeni wakho wesobunxele (usebenzisa udonga noma ngemuva kwesihlalo ukuze uthole ibhalansi).Sondeza unyawo lwakho kancane kancane kumsila wakho futhi ugweme ukugoba umhlane wakho.Ngemva kokubamba imizuzwana engu-15 kuya kwangu-20, buyela endaweni yokuqala bese uphinda ukwelula ngomunye umlenze.
I-Hamstring elula
Umlenze ugoba idolo, ukusekelwa kwamadolo ku-pad, omunye umlenze uqondile, lawula phambi komzimba.Bamba ukwelula imizuzwana engu-20 kuya kwezingu-40, bese uphinda ngomlenze ophambene ngamasethi angu-3 omlenze ngamunye.
Yelula ama-biceps akho
Ngezinyawo zakho endaweni ephakeme, qondisa izinyawo zakho bese ucindezela umzimba wakho ohlangothini.Zama ukuthinta amathiphu ezinyawo zakho ngeminwe yezandla zakho futhi uzwe ukwelula ngemuva kwamathanga akho.
Isizathu sokuqina kwemisipha yomlenze
Ngesikhathi sokuzivocavoca, imisipha yemikhawulo ephansi ifinyela njalo, futhi imisipha ngokwayo nayo ihlukumezeka ngezinga elithile.Lokhu kubangela ukwanda kwegazi lokuhamba kwamathole, okukhuliswa ukuvuleka kwemithambo emincane emsipha.Ukuminyana kwezicubu ze-muscle ngemuva kokuzivocavoca akukwazi ukuhlakazeka ngokushesha, futhi imisipha izovuvukala kakhulu.Ngakolunye uhlangothi, lapho i-muscle ikhuthazwa yi-traction yokuzivocavoca, i-muscle ngokwayo izophinde ikhiqize ukukhathala okuthile, futhi i-fascia izophinde ikhiqize uhlobo oluthile, oluzophinde lukhulise ukuvuvukala.
Isikhathi sokuthumela: Aug-05-2022