Ingqikelelo yowona matshini wamandla “ongcono” wokuzilolonga emlenzeni unokwahluka ngokuxhomekeke kukhetho lomntu ngamnye, iinjongo zokuqina komzimba, kunye nokulinganiselwa komzimba.Oomatshini abahlukeneyo bajolise kumaqela ahlukeneyo emisipha emilenzeni, kwaye yintoni enokuthi ilungele umntu omnye isenokungabi lolona khetho lufanelekileyo komnye.
Oko kuthethiweyo, nantsi oomatshini abadumileyo bokusebenza komlenze onokuthi ubathathele ingqalelo:
Umtshini weLeg Press: Lo matshini ujolise kwi-quadriceps, i-hamstrings, kunye ne-glutes.Isebenza ngokukodwa ekwakheni amandla omlenze jikelele.
I-Hack Squat Machine: Ngokufana nomshini wokushicilela umlenze, i-hack squat ijolise kwi-quadriceps, i-hamstrings, kunye ne-glutes kodwa inokubonelela ngeendlela ezahlukeneyo zokunyakaza kwaye inokuthi ijolise kwiimisipha ezivela kwii-angles ezahlukeneyo.
Umtshini Wokwandiswa Komlenze: Lo matshini ugxile ikakhulu kwi-quadriceps kwaye ugqwesileyo ngokuzihlukanisa kunye nokwakha amandla kweli qela lemisipha.
Umtshini we-Leg Curl: Ukujolisa i-hamstrings, lo matshini wenzelwe ukwahlula kunye nokuqinisa imisipha ngasemva kwamathanga akho.
USmith Machine: Nangona kungengomatshini womlenze ozinikeleyo, uMshini weSmith ikuvumela ukuba wenze imithambo eyahlukeneyo yomlenze, njenge-squats kunye nemiphunga, kunye nokuzinza okongeziweyo kunye nokhuseleko lwe-barbell ekhokelwayo.
Umatshini wokunyusa ithole: Lo matshini ujolise kwimisipha yethole kwaye unokuba luncedo ekuphuhliseni amandla omlenze ophantsi kunye nenkcazo.
Kubalulekile ukukhumbula ukuba ngelixa oomatshini bamandla banokusebenza, inkqubo yokuzilolonga yomlenze ejikeleze kakuhle kufuneka ibandakanye imithambo yasimahla, efana ne-squats kunye ne-deadlifts, ebandakanya amaqela amaninzi emisipha kunye nokukhuthaza amandla okusebenza.
Ngaphambi kokusebenzisa nawuphi na umatshini wamandla, kubalulekile ukufunda indlela efanelekileyo kunye nobuchule bokuphepha ukwenzakala.Ukuba awuqinisekanga malunga nokuba ngowuphi umatshini olungele iimfuno zakho ezithile kunye nenqanaba lokuzilolonga, cinga ukubonisana nomqeqeshi oqinisekisiweyo wokuqina komzimba okanye ingcali yezempilo enokuthi ivavanye iimfuno zakho zomntu ngamnye kwaye inike iingcebiso zomntu.
Ixesha lokuposa: Aug-19-2023