5 Ukuzivocavoca Ukulinganisela Okungcono

Ukuqeqeshelwa ukulinganisela akuyona nje kuphela ngogogo nomkhulu wakho! Abagijimi baye bathola ukuthi ukuzivocavoca ukuqeqeshwa okuqondile kubenza kanjani baqhubeke futhi banamandla. Abahlengikazi bathole ukuthi kubasiza ekuvimbeleni ukulimala kokuwa futhi balondoloze ukuzimela kwabo. Futhi abathandi bezempilo emhlabeni wonke baye bathola ukuthi ukuqeqeshwa kwebhalansi kusiza ukuthuthukisa imisebenzi yabo yokuzivocavoca kanye nokuphila kwabo kwansuku zonke. Eqinisweni, ukuhamba ngokuzungezile empilweni kudinga ukulungiswa kwe-postural nokulinganisela okuhle. Ake sibheke izindlela ezisezingeni elibalulekile kuwo wonke umuntu futhi uzame ezinye izivivinyo ezizokwenza ngcono ibhalansi yakho namuhla!

Ukulinganisa kuhlukaniswe izinhlobo ezimbili: static futhi ezinamandla. Ukulinganisela okuyi-static yikhono lokugcina isikhungo somzimba ngaphakathi kwesisekelo saso sokusekela. I-Dynamic ikhono lokuhambisa ngaphandle kwesisekelo somzimba wenkxaso, ngenkathi kugcinwa ukulawulwa kokuhamba kwesikhathi. Zombili zibalulekile, futhi zombili zingathuthukiswa ngokuzivocavoca okugxila kubhalansi. Nazi ezimbalwa okufanele uqalise.

Ukulinganisela Ukuqeqesha Wonke umuntu

Ku-Athlete:
Ukuqeqeshwa okuzimele kusetshenziselwa abagibeli ngaso sonke isikhathi kokubili ukubuyela emuva nokuvimbela ukulimala. Kulula nje, ukutholakala kwendawo kungumqondo wesimo esihlangene. Ngokuzivocavoca umzimba, umgijimi uzuza umqondo wokulawula nokuqwashisa amalunga akhe nokuthi asebenza kanjani lapho umzimba uhamba. Cabanga ngamagundane. Ukulimala kwe-Ankle kuvamile kubadlali ngenxa yokuguquka, ukujika, ukuyeka nokuqala. Ngisho noma izinyathelo ezinamandla kunazo zonke zingalimala uma umdlali engazange aqeqeshe uhlelo lwe-neuromuscular ukuthi lusebenze ngokufanele ngaphansi kwendawo ethile. Ukuqeqeshwa ngokulinganisela kunika amandla umdlali omkhulu futhi asebenze ngoba bafunda ukusebenzisa isikhungo sabo sokuvuthwa ngokuyimpumelelo. Umgogodla oqinile futhi oxhunyiwe kukusiza ukuba uqhube phezulu, uphonsa futhi ugijime ngokushesha.

Kwabaphathi:
Uma ingane iwa, uyabuya bese eqhubeka ehamba. Kodwa uma umuntu omdala ewela imiphumela kungaba nzima futhi ngisho nokubulala. Unyaka ngamunye, izinkulungwane zabantu baseMelika asebekhulile bafa ngenxa yokuwa kanye neziqhwa eziphukile. Kulabo abambalwa kakhulu abazolahlekelwa ukuzimela ngenxa yokuwa. Njengoba nje abagijimi bekwazi ukuqeqesha imizimba yabo, abadala bangasebenzisa izinhlelo zokuzivocavoca futhi bathuthukise ekugxileni ekunciphiseni nasekuvimbeleni ukuwa. I-Harvard Health ibika ukuthi izinhlelo zokuzivocavoca zinciphisa ukuwa okubangelwa ukulimala ngamaphesenti angu-37, ziholela ekulimaleni okukhulu ngamaphesenti angu-43, futhi amathambo aphukile ngamaphesenti angu-61.

Umuntu Ophakathi:
Ake sikwenze lokhu kucace: ukuqeqeshwa ibhalansi kungokwamuntu wonke. Uhlu lwezinzuzo luyisikhathi eside, kodwa nansi ezimbalwa nje:

• Ufundisa umzimba wakho ukusebenzisa ingqikithi yokuzinza
• Ithuthukisa ukuhlanganiswa kwe-neuromuscular ngokuthola ubuchopho ukukhuluma nemisipha
• Ishisa ama-khalori amaningi. Ukwengeza ibhalansi kunoma yikuphi ukuzivocavoca kwenza umzimba usebenze kanzima.
• Idala ibhalansi yemisipha emzimbeni

Ngalokhu konke engqondweni, ungaqala ukufaka ukuqeqeshwa okulula kokungena empilweni yakho namuhla. Izindlela ezimbalwa zokwenza lokhu ekhaya zihlanganisa:

• Ukuma ezinyaweni owodwa ngenkathi ushaya amazinyo akho. Shintsha izinyawo ngaphesheya.
• Uma ushiya izihluthulelo zakho noma isikhwama sakho, finyelela ngaphezulu ukuze uzikhethe emlenzeni owodwa ngomlenze owodwa uphakamisa ngqo emoyeni emva kwakho. Gcina ungasebenzi!
• Hlala kwibhola elizinzile emsebenzini, esikoleni, noma ngenkathi ubukela i-TV.

Ngokuzivocavoca okuhle kokuqeqeshwa kwe-balance, elinye lamathuluzi angcono kakhulu ongenawo yi- BOSU ("Kokubili i-Sides Up"). I-Bosu impela ibhola lesigamu elinesiteji esiphezulu. Igama litholakala ekubeni ungasebenzisa I-bluu inikeza indawo engaqiniseki lapho kufanele usebenzise khona ama-squats, amaphaphu, ukuqhuma, amapulangwe namakhulu eminye imithi yokuzivocavoca. Zama lezi zivivinyo ngokusayizi futhi, uma ungenayo ukufinyelela I-Bosu, ungashintsha kalula ngokunamathisa umti uhhafu bese uhlala phezu kwayo noma ugcwalise ithawula. Noma yiluphi uhlobo lokungahlali oluqinile lungakwanela. Futhi uma ibhalansi yakho inzima, ungasebenzisi noma yimiphi imishini eyengeziwe. phansi.

Ukuma kwesihlahla Phela

Lokhu kuphakama kuhle phansi, umbhede oqoshiwe noma iBuu. Kuzoqinisa izingxenyana zakho, ngcono ibhalansi yakho futhi uhlanganyele umgomo wakho.

1. Hamba ngezinyawo ndawonye, ​​ugijimise ubude obude nezikhali. Uma useBosu, noma uhlangothi lwebhola noma uhlangothi oluphambene luzoba yinselelo enhle. Zama bobabili.
2. Khulisa kancane kancane unyawo lwakho lwesokunxele kuya ohlangothini lwethole lakho nokulinganisela ngakwesokudla kunyawo kuphela.
3. Khulisa kancane kancane izingalo phezulu ukuze wenze amagatsha omuthi. Bamba imizuzwana engu-30 bese ushintsha imilenze.

I-Single Leg Deadlift

Ngaphandle noma ngaphandle kwezingqungqutheleni, lokhu akugcini nje ukuqinisa izintambo zakho kanye ne-glutes kodwa kuyinselele ibhalansi yakho futhi ikuphoqa ukuba udonsa i-abs yakho ngokuqinile!

1. Hamba noma ibhola leBuu noma phansi (njengoba kufanekiselwe) ngezinyawo zisondelene ndawonye ubeka inqwaba yesisindo sakho enyaweni lwakho lokunene.
2. Hamba endaweni eqondile phansi phambi kwakho futhi wehlise kancane kancane uhlangothi lwakho oluphansi lapho ufinyelela izandla phansi.
3. Misa uma emuva kwakho kufana nephansi. Gcina amadolo akho alungile.
4. Gcoba ama-hamstrings, glutes no-abs njengoba uphakamisa uphinde uphindele emuva phansi. Shintsha izinhlangothi. Zama u-8 ngakunye.

Bug Bug

Lokhu kungenye yezindlela ezingcono kakhulu zokuzivocavoca ezizungezile. Lokhu kuzokwenza inselele i-abdominus ehamba phambili futhi ufundise umgomo wakho ukuze uzinze kangcono kunanoma yikuphi ukuhamba okuzungezile!

1. Hlala phansi phambi kwe-bullseye isikhungo seBosu, ubeke izinyawo ebanzi futhi uzinzile phansi.
2. Phindela emuva kuze kube yilapho ubeka iBuu nge-back back noma kancane phambi kwe-bullseye. Uzolungisa lokhu ngomzuzwana.
3. Donsela izibeletho ngesisu kakhulu futhi ufinyelele izingalo ngokubanzi.
4. Kancane kancane uphakamise umlenze, uzigcine ugijime ukuze izingalo zakho nemilenze yakho ifane ne "bug efile." Uma ungeke ukwazi ukubamba ngisho nemizuzwana embalwa, phinda umzimba wakho ubuyeke amasentimitha ambalwa ukuze okungaphezulu kwakho emuva futhi glutes kukhona Bosu.

Izikwele ku-Bosu

Ukwengeza indawo engaqinisekile ye-Bosu ku-squat yakho eyisisekelo iyoqeqesha umzimba wakho ukuba "uthinte" yonke imisipha efanele ngesikhathi esifanele.

1. Yima eceleni kwebhola leBuu ngezinyawo ze-hip-width ngaphandle.
2. Hlala emuva endaweni yesigcawu isisindo sishintsha ezithende.
3. Cindezela ugxume ngokuqinile njengoba umshini wakho uphindela esimweni sokuma. Zama izintambo ezingu-8-10.

Ukulinganisela ama-Lunges aguquguqukayo

Ama-lunges ngokwemvelo umsebenzi wokulinganisela ngoba uqeda ngomlenze owodwa ngesikhathi. Ukuma ku-Bosu noma kumathini ophakanyisiwe kuzobenza kube inselele nakakhulu.

1. Hlala phezulu kwebhola leBuu ngezinyawo eduze.
2. Ukujikijela idolo elifanele, kancane kancane welula umlenze wesokunxele ngemva kwakho kuze kube yilapho amabini womabili egobile.
3. Cindezela ngqo phezulu emlenzeni wakho wokunene njengoba ubuyela unyawo olungakwesokunxele kuya phezulu kwe-Bosu. Shintsha imilenze. Zama u-8-10 ngomlenze ngamunye.