Ukuzivocavoca okuhambisa umlenze kude ne-midline
Kutjho ukuthini ukuvivinya umzimba, begodu bazuzisa njani imisipha yakho nokuzivocavoca? Ukuqanjwa kwegama kusho ukususa umlenze kude nomugqa ophakathi komzimba. Ukunyakaza okuphambene nakho ukukhishwa, okuyinto eshukumisela umlenze ngokuya emgqeni ophakathi komzimba.
Isibonelo esilula sikhulisa izingalo zakho ezinhlangothini zakho. Njengoba isuka emkhatsini womzimba wakho, leso sinyathelo sithathwa.
Uma uphonsa izingalo zakho phansi ezinhlangothini zakho, kuyabanjwa.
Amagama amabili azwakala kakhulu uma uwasho, futhi kulula ukudibanisa isipelingi sabo. Ungasebenzisa enye incazelo yokubanjwa ukuze uyikhumbule, njengoba ukuthunjwa kuzoba ukuthumba noma ukukhipha.
Imisipha eveza ukuthunjwa kuthiwa yi-abductors kanye nemisipha ekhiqiza ukukhushulwa kuthiwa yi-adductors. Eminye imisipha ihlanganisa lawo magama egameni lawo eli-anatomiki, njenge-abductor pollicis longus yesithupha, kodwa iningi labathumbi abenzi, njenge-gluteus maximus ne-deltoid.
Ukuthunjwa Ukuzivocavoca
Ukuthunjwa kuyinto ethile umzimba wakho owenza usuku lonke. Lezi ziphakamiso zihlanganisa ukuphakamisa izingalo zakho ohlangothini, ukuguqula isandla sakho ukuze isandla sakho sibheke phambili futhi sibe nesithupha kumbono wangaphandle, ukukhahlela umlenze wakho ohlangothini, ukuhambisa amadolo akho eceleni, nokusakazela iminwe yakho nezinzwane.
Ukuzivocavoca umzimba kungaba yingxenye yesimiso sakho sokuzivocavoca.
Lezo zintuthuko zifakiwe kulezi zivivinyo:
- Isigaba sokuphakamisa ukuphakama okulandelayo: Ukuphakamisa izimbongolo ngezandla zakho ngqo kusuka ezinhlangothini zakho kuhloswe imisipha ye-deltoid ngenhloso yokuthathwa kwehlombe.
- I-Bent Arm Lateral Phakamisa : Izindwangu zakho zigobile emazingeni angu-90, ziphethe izimbongolo phambi kwakho. Usebenzisa ukuxoshwa kwehlombe ukuze ujikeleze izingalo zakho ezingezansi ngakho ama-dumbbells ahambisana nesitezi kodwa asemayelana nokuphakama kwamahlombe.
- Ukuphakama komlenze wokuma : Ukushaya umlenze wakho ohlangothini kungasebenzisa abductors bakho be-hip. Ungakwenza nge-band yokumelana. Ukwenza ukuma kungakusiza futhi ukuba usebenzise ibhalansi yakho, kodwa kungenziwa futhi ulele phansi. Enye indlela ukuphakamisa umlenze wokugoba , ukufaka inselelo enkulu nakakhulu uma ugoba phambili phambili bese wenza umlenze uphakamise.
- Uhlezi ku-Outer Thigh : Uhlezi esihlalweni, usebenzisa ibhande lokumelana emathangeni akho futhi uhambise unyawo olulodwa njengokungathi uthatha isinyathelo sohlangothi.
- Side Squats : Ukwenza i-squat enezinyathelo ezihlangene.
Ukusebenzisa Ukuqothula Ukuzivocavoca ohlelweni lwakho lokuqeqesha
Ukunyakaza kwakho okwenziwe kungachazwa njengokungaphambili noma emuva, ukuhamba kude noma ukuhamba eduze, ekubeni kwelinye indiza ngokumelene nelinye indiza. Ukwazi ukunyakaza okuyisisekelo komzimba wakho, kufaka phakathi ukukhishwa, kukunika ukuqonda okuningi kokubili umzimba wakho kanye nokuzivocavoca kwakho. Uhlale ufuna ukuba nesimiso esiphelele ngezivivinyo ezikhomba zonke imisipha, zonke izinyathelo, nazo zonke izindiza zokuhamba.
Uma wazi ukuthi lezo zintuthuko ziphi, ungcono ukwazi ukuqinisekisa ukuthi uthatha umzimba wakho ngokunyakaza konke ngakho uqinile futhi uvumelane kungakhathaliseki ukuthi uhamba kanjani usuku lonke. Futhi yilokho okuyisisekelo sokuqeqeshwa okusebenzayo .