Ukusebenzisa ibhuloho elilodwa lomlenze kuyindlela enhle yokuhlukanisa nokuqinisa imisipha ye - gluteus (butt) kanye ne-hamstrings (ngemuva komlenze ongaphezulu). Uma wenza lo msebenzi ngokufanele, uzothola nokuthi kuyindlela enamandla kakhulu yokuqinisa ingqalasizinda.
Ukuze ubambe izinga le-pelvis kulo lonke uvivinyo, udinga ukubopha kokubili imisipha yomzimba nengaphansi.
Sebenzisa lo msebenzi ukuze uthole ukuhlukumeza okuyingqayizivele emisebenzini yendabuko kanye nokuzivocavoca kwesisu .
Indlela Yokuzivocavoca
- Beka emhlane wakho ngezandla zakho ezinhlangothini zakho, amadolo akho agugile kanye nezinyawo phansi phansi. Qinisekisa ukuthi izinyawo zakho zingaphansi kwamadolo akho.
- Ukuqinisa imisipha yakho yesisu nesisu.
- Phakamisa izinyathelo zakho ukuze udale umugqa oqondile kusuka emadolweni akho kuya emahlombe.
- Cindezela ingqikithi yakho bese uzama ukukhipha inkinobho yesisu sakho emgodleni wakho.
- Khulisa kancane futhi unwebe umlenze owodwa ngenkathi ugcina i-pelvis yakho iphakanyisiwe futhi iphakanyiswe. Uma izinyathelo zakho zigoqa noma ziphosa, faka umlenze ubuye phansi bese wenza ibhuloho yomlenze womabili uze uqina.
Umgomo ukugcina umugqa oqondile kusuka emahlombe akho kuya emlenzeni wakho obanzi futhi ubambe imizuzwana engu-20 ukuya kwangu-30. Kungadingeka uqale ngokubamba lesi sikhundla sebhuloho imizuzwana embalwa bese ushintsha izinhlangothi. Kungcono ukubamba isikhundla esifanele isikhathi esifushane kunokuhamba isikhathi eside endaweni engafanele.
Uma ungeke ukwazi ukubamba lesi sikhundla, qalisa ngokuzivocavoca okuyisisekelo ukuze wakhe amandla bese uthuthukela ebhuloho elilinye. Esigodini esiyisisekelo, ugcina zombili izinyawo emhlabathini ngenkathi wenza ukunyakaza okufanayo. Kucatshangwa ukuthi kuyisisindo sokuvuselela okuyisisekelo sokuqiniswa komgogodla nokuyisisekelo .
Ukusebenza okungaphezulu kuka-Ab nokuzivocavoca okuyinhloko
Ukusebenza Okusheshayo Okusheshayo : Lezi zivivinyo eziyisishiyagalombili zizokwenza inselele yonke imisipha yakho yomzimba. Lokhu kuhlanganisa iplanki, isitshalo esisehlangothini, ukuvivinya kwesisu, i-bicycle crunch, i-push up lat row, ibhuloho le-hip, ibhuloho elilodwa lomlenze (njengoba ngenhla) futhi weqa nge-twist.
Ukuzivocavoca okungcono kakhulu kwe-Athletes : Hlanganisa uphinde ufanise ama-exercises amathathu kuya kwayisihlanu kulezi zivivinyo ezingu-17 bese wenza izikhathi ezintathu kuya kwesihlanu ngesonto ukwakha i-abs yakho nenhloko.
Ukusebenza Okuthuthukisiwe Kwe-Ab Okunamandla Amandla Amakhulu : Uma ngabe usebenza ingqikithi yakho futhi ungafuni ukuyiyisa ezingeni elilandelayo, sebenzisa lo msebenzi. Umkhuba uhlanganisa iplanki, iplanki elihlangene, i-V-Sit, ihlezi nge-ball ibhola, i-plank ebhodini lokuzivocavoca, ibambelele, ifulege ifulegi, nebhuloho elilodwa lomlenze (njengoba kuchaziwe ngenhla).
Ukuzivocavoca okuningi kwe-Butt
I-Butter Exercises Best - Ngokusho kocwaningo : Ukusebenza okuningi kuthiwa basebenzela i-glutes, kodwa yiziphi eziye zafakazwa ukuthi ziphumelela kakhulu? I-American Council on Exercise yababeka ekuvivinyeni futhi yalinganisa ukusebenza kwemisipha. Thola ukuzivocavoca kangcono komzimba ngamunye: gluteus maximus, gluteus medius, kanye ne-hamstrings.
Ukuzivocavoca Okuyisithupha Okuhamba phambili Kwabalandeli : Ibhuloho elilodwa lomlenze lenza lolu hlu, kanye namapayipi ahambayo, izinyathelo ezilinganiselwe, izinyathelo ezinwebekile ebhola lokuzivocavoca, izikwele ezigcwele, kanye nezikwele zomlenze ongashadile.