Ubuhlungu obukhulu besikhalazo esivamile esithinta abantu beminyaka yonke. Kungakhathaliseki ukuthi ngenxa yokulimala, okubangelwa ukuthwala ngokweqile amafutha omzimba, noma ukulethwa izimo zezokwelapha ezifana ne-arthritis noma i-osteoporosis, ubuhlungu bamadolo bungakufaka emisebenzini evamile futhi kwenze uzizwe ulinganiselwe emsebenzini wakho wansuku zonke. Kodwa akudingeki uthathe ikhefu ekuzivocavocazini uma wazi ukuthi yikuphi okuhambayo okungakunika ukuqeqeshwa okuhle ngaphandle kokulimaza amadolo akho.
Isizathu Sokuba Ubuhlungu Bokudabuka Akudingeki Kusho Ukuphela Kokusebenza Ngaphandle
Ngesikhathi ama-squats namaphaphu kungama-bodyweight umzimba omzimba kakhulu, athambekele ekubeni nzima kubantu abanezindondo ezimbi. Ngokunenhlanhla, kunezinhlobo eziningi zemithi yokuzimba umzimba engakunika ukuqeqeshwa okuhle kepha ingumthelela ophansi kakhulu. Lapha, sincoma okwesishiyagalolunye kulawo mazimba omzimba okuzosiza ukuthi uthole ukuma ngenkathi uvikela amadolo akho.
Ezinye zezintandokazi zethu ezithandayo zizosebenzisa imishini efana namabhande wokumelana , kanti abanye bazofaka ibhola lokuzinza. Ukusebenzisa imishini enjengale kungasiza ukususa ezinye zezinkinga ezibekwe kumajoyini akho ngenkathi zisakusiza ufinyelele uhla olugcwele lokunyakaza. Ngakho zama eyodwa noma yonke yalezi zivivinyo eziyisishiyagalolunye zesisindo somzimba lapho ufuna ukuzwakala, ukuqinisa, nokuthola isimo-ngaphandle kokucindezela emadolweni akho.
Futhi uma izinkinga zakho zamadolo ziwumphumela wokuntuleka kwamandla nokuzinza okuhlangene, ngokwenza ezinye zalezi zivivinyo, uzokwazi ukuqinisa amadolo akho nemisipha ezungezile futhi uphumelele kuma-squats namaphaphu esikhathini esizayo esiseduze!
I-Hamstring Roll-ins ku-Stability Ball
1. Qala ukulala emuva, izingalo ngezandla nezinyawo phezulu kwebhola lokuzinza.
2. Finyisa ugqozi no-abs futhi uphakamise umzimba ukuze uhambisane ngqo namahlombe kanye nenhloko ekhululekile ematheni.
3. Phonsa izithende ezibhebheni, ugoqa ibhola, bese uphonsela ibhola. Qhubeka ukudonsa ibhola ngaphakathi nokuphuma ngenombolo efunayo ye-reps. Umzimba ophansi kancane ubuyele emgqeni.
Amaphesenti: ama-hamstrings, glutes, back, core
Ukuphikisa Okunciphisa Okumangalisayo Okumangalisayo
1. Bamba eduze kwezintambo ngezintambo ezigobile bese ubeka izinyawo zombili ngaphandle kwe-band hip-width ngaphandle.
Phakamisa unyawo olungakwesokudla bese ucindezela ibhande emuva nge-angi, ucindezela i-glute yakho. Gcina umlenze uqonde. Khipha futhi ushintshe izinhlangothi.
Amathekisthi: akhazimule
Ukumelana neBhan Tick Tick
1. Hlala ebhentshini ngezinyawo ze-shoulder-width ngaphandle bese ubambelela eduze kwe-hip bones.
2. Gcina imilenze isikhathi eside uma ucindezela umlenze wesokudla ohlangothini, bese ubeka phansi unyawo phansi bese ucindezela umlenze wesokunxele uhlangothi. Lona inani eliphindaphindiwe lokuphindaphinda.
3. Njengoba wena eminye imilenze ecindezelayo eceleni, qiniseka ukuthi ugcine i-abs yakho eqinile ukuze umzimba wakho uhlale ubude futhi "ungaphumeleli" ohlangothini.
Izinjongo: imilenze
Ukuphikisana noPhiko lokuThuthukiswa kweThi lokuPhuma
1. Beka emhlane wakho ngemilenze ngqo emoyeni ngenhla.
2. Beka isikhungo sebhande ngaphasi kweenyawo zakho bese ubambisana ndawonye esifubeni sakho.
3. Cindezela izinyawo zivuleke kuze kube yilapho imilenze isendaweni ye-straddle futhi ibhande liqinile. Khululwa kancane.
Izinjongo: imilenze
I-Leg Lifts
1. Qala kuzo zonke izinhlangothi ezine ngomlenze wesokudla owedlule isikhathi eside.
2. Cindezela i-glute kanye ne-hamstring ngokufanele ukuphakamisa umlenze wesokudla kuze kufike ophahleni. Kancane kancane bese uphinda inombolo efunayo ye-reps. Qinisekisa ukuthi uhlale ungasebenzi futhi uphindele emuva ngqo.
Amathekisthi: glutes, hamstrings, core
Izikhazikhazi ezikhazimulayo
1. Gxuma kuwo wonke ama-four bese uletha idolo elidlulile emateni ephethe isithende sokunene ngaphezu kwamadolo ngezinyawo.
2. Cindezela i-glute eqinisile bese ucindezela umlenze wesokudla ukuya ephahleni. Dedela kancane futhi uphinde uphinde ukhiphe. Phinda nenombolo oyifunayo ye-reps, bese ushintsha izinhlangothi, uhlale ungasebenzi ngokuphelele.
Amatheksthi: ama-glutes, ama-hamstrings
Ukuzinza Ibhola elilodwa lomsindo Phakamisa futhi Linciphise
1. Qala ukulala ngasemuva, izingalo ezihambisana nomlenze onyawo phezulu kwesibalo sokuzinza nomlenze wesobunxele owenziwe emoyeni
2. Cindezela inyawo ebhola njengoba uphakamisa umzimba wakho uphendule ngokuqondile kanye namahlombe kanye nenhloko ekhululekile ematheni. Umlenze wesokunxele awuhambisani.
3. Buyela kancane phansi. Phinda inombolo efunayo ye-reps bese ushintsha izinyawo.
Amathekisthi: ama-hamstrings, glutes, core
Ukuphikisa ama-Blast Blaster Band
1. Hamba phansi bese ugoqa ibhande ngaphansi kwezinyawo, bese ubeka izandla ngaphansi kwamahlombe abambe izimbambo ngokumelene phansi.
2. Phakamisa ibhande langakwesokudla phansi bese uphonsa unyawo olulandelayo ukuze udlulise umlenze ngqo ngokumelene nebhendi, ucindezela ugesi wakho.
3. Khipha kancane kancane ukubuyisela amadolo endaweni efanele. Qhubeka ngokusetha kabusha okufisayo futhi ushintshe izinyawo.
Amathekisthi: akhazimule
Ama-Hydrants Emlilo
1. Qala kuzo zonke ezine.
2. Ukusebenzisa imisipha yangaphandle yezinkukhu kanye ne-glutes, phakamisa idolo elilodwa futhi uphakamise ukuguqa ngamadolo akho angama-90 degree degree. Yehlisa umlenze wakho bese uphinda ngaphesheya.
Izinjongo: glutes, quads, namathanga