Gwema ukulimala futhi ukwandise umsebenzi wakho ngefomu elifanele
Umshini wokunyathelisa umlenze uyingxenye ethandwayo yemishini yokuzivocavoca engasiza ekwakheni imisipha esemqoka emilenzeni yakho. Nakuba kubonakala sengathi kuwukuzivocavoca okulula, kubalulekile ukuthi ufunde ukuthi ungayisebenzisa kanjani kahle. Ngokunaka ifomu lakho, ungakwazi ukwandisa izinzuzo zokwakha amandla nokuvimbela ukulimala.
Imishini Yomlenze Yomlenze
Kunezinhlobo ezimbili zemishini yokunyathelisa imilenze evame ukutholakala ema-gyms: umshini wokulinganisa umlenze ojwayelekile kanye nomshini wezinyawo ezingu-45-degree. Lezi zinsuku zinesihlalo esihlala ekhoneni ngenkathi imilenze yakho icindezelezela phezulu ekuqondeni kwe-diagonal. Yombili imishini isetshenziselwa ukuthuthukisa i- quadriceps kanye ne-hamstrings yethanga kanye ne-gluteus (izintambo).
Ukuqalisa
Njengazo zonke izivivinyo , uma uqala ukuqala, akufanele uphakamise kakhulu. Kufanele futhi uyeke uma uzizwa ubuhlungu. Khumbula ukuqhubeka nokuphefumula ngesikhathi sesigaba sokuzama ukugwema ukuphefumula. Uma ugxila ekuphefumuleni ekuzikhandla nasekukhuliseni ekukhululweni, ukuphefumula kwakho kuzogcina kugcina kuzenzakalelayo.
Lokhu ukuzivocavoca komuntu ngamunye okudingeka ulungise ukuze uvumelane nomzimba wakho. Njengoba imishini ingahluka, ungase ufune ukucela umqeqeshi ukuthi akubonise ukuthi ungayilungisa kanjani ngokuphepha ngaphambi kokuqala. Ungamcela futhi ukuthi abuke ifomu lakho futhi anikeze iziphakamiso zokulungisa.
Misa umzimba wakho
Uma uhlala phansi emshini wokunyathelisa umlenze, umzimba wakho kufanele ube endaweni ethile:
- Hlala kumshini ngekhanda lakho nekhanda lakho uphumule kahle ngokumelene nokusekelwa okwedlule.
- Beka izinyawo zakho esitebhisini esiphathelene nobuhle be-hip-width ngenkathi uqinisekisa ukuthi izithende zakho ziyizicathulo. Imilenze yakho kufanele yenze i-angle engaba ngu-90 degrees emadolweni. Uma izinyawo zakho ziphakeme kakhulu epulatifeni, zizocindezela izitho zakho; iphansi kakhulu futhi ibeka ukucindezela okungadingekile emadolweni akho.
- Amadolo akho kufanele ahambisane nezinyawo zakho futhi angakhothamanga ngaphakathi noma ngaphandle. Njengoba ucindezela, qiniseka ukuthi ugcine lokhu kulungiswa.
- Ingaphansi yakho akufanele iphakanyiswe esihlalweni. Uma kunjalo futhi imilenze yakho ibukhali kakhulu, kuyodingeka uhambise isihlalo sakho kuze kube yilapho amadolo akho namadolo akho kahle. Ungabona ukuma okuncane uma uzizwa ucindezelekile futhi / noma amadolo akho kubonakala sengathi uqondile phambi kwamehlo akho.
- Qondanisa izingalo zokusiza. Lezi zinikeza ukusekelwa phakathi nokuhamba nokusiza ukugcina umgogodla wakho kanye nesikhundla sakho. Ukubeka izandla emadolweni kuyiphutha elivamile elizophula ifomu lakho.
Qinisekisa ifomu elifanele
Kubalulekile ukuqinisekisa ifomu elifanele ukuze uthole okuningi kunomshini wokunyathelisa umlenze wakho.
Esinye sezici ezinkulu kakhulu ukuqinisekisa ukuthi awuzami ukuphakamisa isisindo esingaphezu kwalokho okufanele. Uma ungakwazi ukulawula ukunyakaza, kuzodingeka unciphise izisindo. Ifomu elifanele libaluleke ngaphezu kwenani lesisindo osiphakamisayo.
- Gcoba imisipha yakho yesisu bese ushaya ipulatifomu kude nezithende zakho kanye ne-forefoot. Izithende zakho kufanele zihlale ziphaphathekile esitepheni. Ngaphambi kwezinyawo zakho noma izinzwane akufanele nanini zisetshenziselwe ukuhambisa phambili phambili.
- Ngenkathi ukhulisa, yandisa imilenze yakho futhi ugcine ikhanda lakho uphinde uphendule ngokumelene nesihlalo sobuhlalo. Yandisa nge-slow slow rather than with a movement movement.
- Misa okwesikhashana phezulu kokuhamba. Ungalokothi ukhiphe amadolo akho futhi uqinisekise ukuthi abakhothameli noma bangaphakathi.
- Ngenkathi uhambela, buyisa isiteji sesithupha esimweni sokuqala ngokuguqa kancane kancane ngamadolo. Gcina izinyawo bese ubuyela phansi.
Ama-Checkpoints Safety
Landela lezi zindawo ezinhlanu zokuhlola ukuze uqinisekise ukuthi ukhipha umlenze wezinyawo ngokuphepha nangokulungile:
- Uma ungakaze wenze umshini wezinyawo ngaphambili, qala ngokuzithoba ngezintathu ezintathu zemishini yezinyawo ezingu-10. Ungathuthuka kusuka lapho njengoba uqinisa amandla.
- Nakuba ukuvivinya umzimba kufanele kudinga umzamo, kuyadingeka kwenziwe ngokulawula okuphelele. Ungalokothi ugijimele ngokuzivocavoca noma uvumele imilenze yakho iwele phansi ekupheleni kokunyakaza.
- Hlala ulandela zonke izinyathelo zokuhamba ngaphandle kokuphakamisa izinyathelo zakho. Uma kudingeka, hlela isihlalo kanye / noma wehlisa izisindo zakho.
- Gxila esimweni sekhanda lakho. Kumele kube njalo futhi ubeke kahle ngokumelene nesihlalo emuva. Uma ushaya ikhanda lakho phambili, usebenzisa isisindo esiningi kakhulu.
- Uma eyodwa noma kokubili kwamadolo akho ahlukumezekile, ungadluli ubuhlungu. Kungcono ukuqala phansi futhi kancane kancane ukwakha. Ukunyakaza ngokuthanda kuzomenza nje ukulimala.
Izwi elivela
Ukuphepha nokuvimbela ukulimala yizinhloso zesimo esifanele kumshini wokunyathelisa umlenze. Gxila ekuhambeni okuphuthumayo nokwenza ngamabomu kunokuba kungakanani izintambo noma inani lesisindo ophakamisayo. Uma ubona ukucindezeleka noma ubuhlungu obungadingekile, cela umqeqeshi ukuthi abukeze ifomu lakho bese uthole iseluleko esithile somuntu siqu.