I-Basic Basic Ukuzivocavoca I-Butt Better

I-Bridge Exercise Yakha Ukuzinza Okuqinile

Ukusebenzisa ibhuloho kuyindlela enhle yokuhlukanisa nokuqinisa imisipha ye-gluteus (butt) kanye ne-hamstrings (emuva kwethanga). Uma wenza lo msebenzi ngokufanele, uzothola ukuthi kuyisimo esihle sokuzinza nokuqina okugxila emasipha omzimba kanye nemisipha ye-back back and hip. Kuyaziwa nangokuthi ukuphakama kwe-hip.

Ukuzivocavoca kwebhuloho kubhekwa njengendlela yokuvuselela okuyisisekelo ukuze kuthuthukiswe ukuqiniswa komgogodla nomgogodla.

Kucatshangwa ukuthi kuyindlela evikelekile kulabo abanezinkinga zangemuva. Uma uhlala usuku lonke , njengoba abantu abaningi benza umsebenzi ohlala phansi, ukuvusa ukhenketho lwakho lokugcina ngemuva kungasiza ekuthumeni. Kuyinto yokuzivocavoca okuhle okuhle futhi.

Imisipha Yasebenza

Umswakama ohlosiwe yi-spinae ye-erector, egijima ubude besikhala sakho entanyeni ukuya ekusikeni. Kodwa lokhu kusetshenziselwa futhi kusebenza futhi kusebenze ukuqiniswa kochungechunge lwama-posterior, kuhlanganise nabathengisi be-hip, i-gluteus maximus, ne-hamstrings. Izithiyo eziphikisanayo zebhuloho yi-rectus abdominis nezibopho. Ngisho nama-quadriceps azohileleka ukuze alondoloze ukuzinza.

Okudingayo

Uzofuna ukwenza lo msebenzi ematheni kunokuba ube yindawo elukhuni. Ayikho imishini edingekayo ebhuloho, nakuba uthuthuka ungafaka ibhodi yokuzivocavoca, i-dumbbell, noma ibhola lokuzivocavoca ukwandisa ubunzima.

Indlela Yokukwenza Ukuzivocavoca Kwebhuloho

1. Beka emhlane wakho ngezandla zakho ezinhlangothini zakho, amadolo akho agugile kanye nezinyawo phansi phansi.

1. Qinisekisa ukuthi izinyawo zakho zingaphansi kwamadolo akho.
2. Ukuqinisa imisipha yakho yesisu nesisu.
3. Phakamisa izinyathelo zakho ukuze udale umugqa oqondile kusuka emadolweni akho kuya emahlombe.
4. Cindezela ingqikithi yakho bese uzama ukukhipha inkinobho yesisu sakho emgodleni wakho.
5. Uma iziqhenqo zakho zigoqa noma ziwa, zihlehlise phansi.
6. Umgomo ukugcina umugqa oqondile kusuka emahlombe akho kuya emadolweni akho bese ubamba imizuzwana engu-20 ukuya kwangu-30. Kungase kudingeke uqale ngokubamba isikhundla sebhuloho imizuzwana embalwa njengoba wakhe amandla akho. Kungcono ukubamba isikhundla esifanele isikhathi esifushane kunokuhamba isikhathi eside endaweni engafanele.

1. Hlela ukuphindaphinda okungama-10 namasethi amabili.

Amathiphu weBhuloho

• Gwema ukuphakamisa iziqhenqo zakho kakhulu njengoba lokho kungashukumisela emuva emuva kwakho. Uma ugcina izibeletho zakho zithinteka, akufanele uqede umhlane wakho ngokweqile.
• Uma unamahloni emadolo noma ubunzima obuguqa ngamadolo angu-90, ungafaka izinyawo zakho kude ukuze uqale ibhuloho.
• Uma ungeke ukwazi ukuphakamisa izinkalo zakho ngaphezu kokuncane ekuqaleni, lokho kusekuhle. Vele uwakhulise amasentimitha ambalwa ukuze kusebenze imisipha. Njengoba uqhubeka ukwenza ibhuloho, uzothola amandla amaningi futhi ukwazi ukuphakamisa okuqhubekayo.

Ukuqhubeka nokuhluka

Uma uthola isenzo sokuqala sebhuloho esilula kakhulu, ungase ufune ukuthuthela kulezi zinguquko:

• Ukuvivinya kwesibhuloho esisodwa .
• Ibhuloho elinesisindo eliphethe isidumbu noma isisindo esikhwameni esiqongweni sakho.
• Ibhuloho eliboshiwe besebenzisa ibhande lokuzivocavoca eligcinwe esandleni ngasinye bese uwela ezinqulwini zakho ukunikeza ukumelana.
• Ibhuloho ephakanyisiwe: Faka izinyawo zakho kwibhola lomuthi noma ibhola lokuzivocavoca.