Ukukhulisa umlenze wokulenga kuyisenzo sokuzihlukanisa kwezinga lobuchwepheshe emisipha yomzimba . Ngenkathi i-crunch yendabuko nezinhlobonhlobo zayo zinika indlela ephezulu, ukuphakanyiswa kwendlalelo yokulenga kuyindlela ephansi-up. Kuyindlela yokuzivocavoca eyenza i-abs ngendlela ehlukile. Faka phakathi kokubili izinhlobo ekuqeqesheni kwakho ngomphumela omuhle. Ukuzivocavoca okufanayo umlenze uphakamisa esihlalweni sikaKaputeni .
Thola okuningi mayelana nesimiso sokuqeqeshwa kwesisindo nokuchaza umsebenzi uma udinga ulwazi lomlando ngaphambi kokuthi uzame lokhu.
Izinto ezidingekayo
Udinga ibha ephezulu ongayibamba endaweni ephakeme ngaphezu kwekhanda lakho. Kumele uzinze futhi ukwazi ukusekela isisindo sakho esiphelele somzimba kanye nokubhekana nokucindezeleka okwenziwe njengoba ukhuphula futhi unciphisa imilenze yakho. Ibha ye-chin-up iyinhle elihle ngenkathi usebenzisa uhlaka lwangenangqondo lomnyango noma i-ledge kungabangela ukulimala kwalo kanye nawe. Ibha elizungezile lizokhululeka kakhulu kunombhoqo odwebe obala noma ibhakhodi lezinkuni zokhuni. Kungaba nezingwegwe noma izindandatho ezinamathiselwe ukuqonda, noma ungakwazi ukuqonda ibha ngokwayo. Abanye abasebenzisa izigqoko bangase babe nezibopho ze-ab, zixhaswe izingalo zakho ezingaphezulu ngenkathi uqonda ngezandla zakho.
Indlela yokwenza umlenze wokulinda uphakamise
- Gamba ibha noma izingwegwe noma amasongo ngaphezulu kwekhanda lakho. Akudingeki ukuthi ulingane ngalesi sigaba, kodwa ngokufanele, ukuphoqa kufanele kube kuhle ngaphezu kwekhanda lakho. Ukubamba ngokweqile ngesithupha sakho eduze kwebha kuzoba okuzinzile kakhulu.
- Phuma phansi bese uguqula imilenze yakho ngaphandle, uhlale uqondile. Zizwa imisipha yomzimba isebenza kanzima njengoba wenza lokhu.
- Ngaphandle kwalokho, futhi kulula kakhulu: uletha amadolo akho phezulu okhalweni lwakho bese uwaqondisa futhi.
- Ngalunye lwalezi zihambeli, 'ukulenga' ngokubamba ngaphezulu ngesikhathi sokuvivinya umzimba.
- Yenza okuphindwe kabili kwisethi - noma abaningi ongayiphatha. Zama ukwenza ukuphindaphinda okungu-30 ngokuphelele.
- Gxila ekuhambeni kwe-abs kanye ne-hip flexers, ungagudli ukuphakamisa imilenze yakho ngomzimba womzimba. Gwema ukuzulazula noma ukugoqa.
- Gcina amahlombe akho adonsa phansi ukusiza ukuwavikela phakathi nalesi sivivinyo.
Izinguquko
- Ukuguqa ngamadolo kunwetshiwe ngokuphakamisa umlenze ukunyakaza okukhulu kakhulu.
- Amadolo ama-bent ngesikhatsi lokhu kuvivinywa kuhamba kalula.
- Ukwandisa nokuguqa ngamadolo ngenkathi uphakanyisiwe
- Ukwengeza izinsimbi ze-ankle noma ubambe isisindo somsindo phakathi kwamaqabunga akho
- Qhubeka uphakamisa amadolo kuze kube emahlombe akho ukusebenzisa i-rectus abdominis.
- Ingalo eyodwa yokulenga umlenze wokulenga, ngomlenze oqondile noma egobile.
Imisipha ihloswe
Isisu esiswini esasisebenza kakhulu ekuphakanyeleni umlenze wokulenga yi-iliopsoas, i-hip flexors. I-iliopsoas ifinyelela umlenze futhi iguqula umgogodla. Ixhuma umgogodla nomlenze phezulu kwesifazane futhi uyenze ukuwadonsa komunye nomunye.
Imisipha ye-synergism esebenza ngesikhathi sokulenga umlenze iphakamisa i-tensor fasciae latae, i-pectineus, i-sartorius, i-adductor longus, ne-adductor brevis. Imisipha eqinisayo phakathi nalesi sivivinyo i-rectus abdominus kanye neziqu.
Ukuzivocavoca okufanayo
- Isihlalo sikaKaputeni
- Ukuhluka okulula ukuphakamisa umlenze wezinyawo nokuphakamisa umlenze wamanga.