Umatshini wokwandiswa komlenze, osisiseko kwiindawo zokujima kwihlabathi liphela, usebenza njengendawo ekugxilwe kuyo kubantu abajonge ukomeleza ii-quadriceps zabo. Ngelixa ukusebenza kwayo kunokubonakala kuthe ngqo, ama-nuances okwandisa iinzuzo zawo ngelixa ucutha umngcipheko uhlala ungahoywa. Eli nqaku lihlalutya kwimiba emihlanu ebalulekileyo yomatshini wokwandisa umlenze abasebenzisi abawubeka phambili, banikezela ngengqiqo kunye neengcebiso ezisebenzayo kubo bobabini abaqalayo kunye nabadlali bezemidlalo. Ngokuqonda ezi nkalo, unokudibanisa esi sixhobo sinamandla kwirejimeni yakho ngokufanelekileyo, uvula indlela yokuphucula ukusebenza kunye nokuthintela ukwenzakala.
Isiqulatho:
– Ubuchwephesha bomatshini wokwandisa umlenze
-Iinzuzo zokubandakanya ukwandiswa komlenze kwindlela yakho
-Iingcamango eziphosakeleyo eziqhelekileyo kunye nendlela yokuziphepha
-Ukulungelelanisa umatshini ukwenzela ukhuseleko oluphezulu kunye nokusebenza kakuhle
-Ukudibanisa ukongezwa komlenze kwisicwangciso sakho sokuzilolonga
Ubuchwephesha bomatshini wokwandisa umlenze:
Ukuqonda i-mechanics emva komatshini wokwandisa umlenze kubalulekile ekusebenziseni amandla awo apheleleyo. Esi sixhobo sihlukanisa i-quadriceps, iqela le-muscle phambi kwethanga, ngokwandisa imilenze emadolweni. Ukubekwa ngendlela eyiyo ngundoqo; i-pad kufuneka iphumle kwindawo engezantsi yee-shins zakho, ngaphezu kweenyawo. Njengoko uqhuba intshukumo, ugxininiso ekulawuleni, ukwandiswa okugudileyo kunye nokurhoxiswa kuya kuphucula ukubandakanyeka kwemisipha kunye nokunciphisa uxinzelelo. Eli candelo liphonononga imigaqo esisiseko ekhokela uyilo lomatshini kunye nendlela aguqulela ngayo ekubeni kusebenze izihlunu kunye nokukhula.
Izibonelelo zokubandakanya ukwandiswa komlenze kwindlela yakho:
Ukubandakanya ukongezwa komlenze kwirejimeni yokuqina kwakho kubonelela ngeenzuzo ezininzi, kubandakanya ukomelezwa kwe-quadriceps ekujoliswe kuyo, ukomelezwa kwamadolo, kunye nokuphucula ukusebenza kwezemidlalo. Kubantu ngabanye abafumana ukulimala okanye ukukhangela ukukhusela enye, ukwandiswa komlenze kunokuba luncedo ngokukodwa, ukubonelela indawo elawulwayo yokuvuselela amandla kunye nokuguquguquka. Le nxalenye yenqaku ihlola iingenelo ezithile zokwandiswa kwemilenze, exhaswa luphando lwakutsha nje kunye nezimvo zeengcali, ukubonisa ukuba kutheni zilongezo oluxabisekileyo kuso nasiphi na isicwangciso sokuzilolonga.
Iingcamango eziphosakeleyo eziqhelekileyo kunye nendlela yokuziphepha:
Naphezu kokusebenza kwayo, umatshini wokwandisa umlenze uhlala ujikelezwe ngeentsomi kunye neengcamango eziphosakeleyo, ezifana nenkolelo yokuba ikhokelela ekulimaleni kwamadolo. Eli candelo lijolise ekupheliseni ezi ntsomi, linikezela ngeengcaciso ezisekelwe kubungqina kwaye liqaqambise ukubaluleka kobuchule kunye nokumodareyitha. Ngokujongana neempazamo eziqhelekileyo kunye nokubonelela ngeengcebiso zokusetyenziswa ngokukhuselekileyo, abafundi banokufunda indlela yokubandakanya ukwandiswa kwemilenze kwiindlela zabo ngaphandle kokuphazamisa impilo yabo.
Ukulungelelanisa umatshini wokhuseleko oluphezulu kunye nokusebenza kakuhle:
Ukulungelelanisa umatshini wokwandisa umlenze ngokuchanekileyo kubaluleke kakhulu kuzo zombini ukhuseleko kunye nokubandakanyeka kwemisipha. Oku kubandakanya ukuseta ubude besihlalo, i-angle ye-backrest, kunye nesikhundla se-pad ukuhambelana nobukhulu bomzimba wakho. Ukulungelelaniswa okungalunganga kunokukhokelela ekusebenzeni kwemisipha engaphantsi kunye nokwanda komngcipheko wokulimala. Eli candelo libonelela ngesikhokelo senyathelo ngenyathelo ekwenzeni olu hlengahlengiso, ukuqinisekisa ukuba abasebenzisi banokufikelela eyona nzuzo iphezulu ekusebenzeni kwabo ngelixa benciphisa ingozi enokwenzeka.
Ukudibanisa ukongezwa komlenze kwisicwangciso sakho sokuzilolonga:
Ukudibanisa ngokungenamthungo ukwandiswa kwemilenze kwirejimeni yakho yokuzilolonga kufuna indlela yobuchule. Oku kubandakanya ukuthathela ingqalelo iinjongo zakho zempilo jikelele, amanqanaba amandla angoku, kunye naluphi na ukwenzakala okukhoyo. Ukulinganisa ukwandiswa kwemilenze kunye nokuzivocavoca okuhambelanayo kuqinisekisa umlenze owenziwe kakuhle okhuthaza ukuphuhliswa kwemisipha elinganayo. Eli candelo lokugqibela libonelela abafundi ngeengcebiso ezisebenzayo ekudaleni inkqubo yokuqeqeshwa kwemilenze epheleleyo ebandakanya ukwandiswa kwemilenze, ukukhuthaza inkqubela phambili kunye nokuthintela ukulimala ngokugqithisileyo.
Isiphelo:
Umatshini wokwandisa umlenze, xa usetyenziswe ngokuchanekileyo, unokuba ngumhlobo onamandla ekufezekiseni i-quadriceps enamandla, eyomelele ngakumbi. Ngokuqonda ubuchwephesha bayo, ukuvuna izibonelelo zayo, ukukhangela imigibe eqhelekileyo, ukwenza uhlengahlengiso oluchanekileyo, kwaye uyidibanise ngokucingayo kwisicwangciso sakho sokuzilolonga, unokuvula amanqanaba amatsha amandla kunye nokusebenza. Khumbula ukuba, isitshixo sempumelelo sikuqheliselo olunolwazi, olunengqiqo. Yamkela uhambo, kwaye uvumele umatshini wokwandiswa komlenze ube sisixhobo esikukhokelela kwiinjongo zakho zempilo.
