Ukuguqulwa okuphikisanayo: I-Ab Ibonisa ukuthi Udinga Ukuba Nesisindo Esiqinile

Uma ucabanga nge-ab exercises, mhlawumbe ucabanga ukuguquka nokuzivocavoca umzimba njengama- crunches , ukuguquka kwe-oblique , futhi mhlawumbe ngisho nezinkuni zezinkuni . Akukho lutho olungalungile ngalokhu kuhamba-bahlose futhi baqinise imisipha yesisu , ikakhulukazi ama-oblique, ne-rectus abdominis. Kodwa lezi zintuthuko azisebenzisi kangcono ekuthuthukiseni ukuzinza komgogodla namandla okuqamba okuyisisekelo, izici ezimbili ezibaluleke kakhulu ekuvikeleni okuphansi emuva kokulimala.

Cabanga okwesibili mayelana nokugcina kokukhishwa-ibhalansi futhi kwadingeka uzilungiselele ngaphambi kokuwa phansi. I-torso yakho mhlawumbe ishintshile noma igijimele kwelinye icala, iqokomisa umgomo wakho ukuba usebenze ngokumelene nokunyakaza kwe-kilter yomgogodla wakho. Ngamanye amazwi, imisipha yakho ejulile, eqinile-eqiniswayo yafakwa ukuze isebenze ukuvimbela ukuthi ungangeni.

Yiqiniso, ungaqonda ukubaluleka kwalezi zinhlanzi ezimweni zokuwa okunobungozi, kodwa iqiniso liwukuthi lezi zinhlanzi zihlala zisebenza. Njalo uma uthatha isinyathelo, umzimba wakho uguqulwa-ibhalansi, futhi izisekelo zakho zokuqinisa zisebenza ukugcina ulungile. Njalo uma ukhetha okuthile phansi, noma ufinyelela ingalo eyodwa phezulu ukuze udonse okuthile eshalofini, izisekelo zakho zokuqinisa zisiza ukukugcina uzinzile futhi uvikele ukuhamba okungafuneki komgogodla.

Uma uqinisa imisipha yakho ejulile, eqiniswayo, ungathandabuzwa ubuhlungu obuncane noma ubuhlungu, futhi okunye okuzokwenza ube khona ngesikhathi sokunyakaza kwezemidlalo. Izindaba ezinhle ukuthi, akulula ukufaka ukuqinisa okuyisisekelo, ukuvivinya umzimba ukuguqula isimiso sakho sokuzivocavoca.

Ukuzivocavoca okuncane kakhulu lapho umzimba wakho ungalingani noma ungaphoqeleka ukuba usebenze ngokumelene nokuthambekela kwawo kwemvelo ukuguqula umgogodla noma ukuguqula i-pelvis kubhekwa njengokuvivinya umzimba. Ngakho-ke, ukuzivocavoca kwe-shoulder shoulder okwenziwe ngenkathi umile ngomlenze owodwa kungabhekwa njengokungqubuzana kwezingcingo ngoba kufanele uhlanganyele umgogodla wakho ukuze ugcine i-torso yakho nomgogodla ukuguqula noma ukuguqula isikhungo.

Ngesikhathi esilandelayo lapho uya ejimini lokuzivocavoca, zama ukuhlanganisa ezimbalwa ezilandelayo zokuzivocavoca komgogodla wokuzivocavoca zibe isimiso sakho.

1 - Izinketho zezinja zezinyoni

Usizo lwezinja zezinja zelusizo luqinisa uketshezi olude ngemuva, noma uhlangothi lomhlane wakho, ikakhulukazi izinhlanzi ezizinzile zomgogodla. Ngesikhathi lo msebenzi ubonakala ulula, kudinga ukulinganisela nokubambisana okuxhomeke kumgogodla oqinile.

1. Qala kuzo zonke izibane ezinezigqoko zakho ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinyathelo zakho.
2. Hlanganisa ingqikithi yakho futhi uqinisekise ukuthi umgogodla wakho usezingeni elingathathi hlangothi-umzimba wakho kufanele uhlele umugqa oqondile kusuka ezinqulwini zakho kuze kube phezulu kwekhanda lakho. Qinisekisa ukuthi awusozi ukuwa kwesifuba sakho phakathi kwamahlombe akho noma uvumela izindebe zakho kanye ne-glutes ukuthi ukhombe ekubhekeni.
3. Ukugcina umgogodla wakho uqinile futhi umlenze wakho nezinyopho zihambisana phansi, kancane kancane uphakamise ingalo yakho yesobunxele nomlenze wesokudla njengento eyodwa, ubatshele izinhlangothi eziphambene zekamelo. Bamba isikhundla sokubala uma umzimba wakho ubeka umugqa oqondile kusuka eminwe kuya ezinzwaneni.
4. Kanciphisa kancane kancane phansi.
5. Phinda ngapha nangapha.
6. Yenza okungenani amasethi amabili we-12 kuya ku-15 okuphindaphindiwe ngakunye.

2 - Amapulangwe a-Anti-Rotational Single-Arm

Ukuzivocavoca okujwayelekile kweplanki kuhle kakhulu ekwakheni ukuqiniswa komzimba we-static, kodwa akuhlakuleli amandla okuphikisa. Ukuguqula ukugxila, konke okudingeka ukwenze ukukwenza ukuhlukahluka kweplanethi okuthembela ekungazinzile phakathi kwamalungu. Inketho eyisisekelo kunazo zonke iplanki elilodwa lesandla.

1. Ukuze wenze lokhu, hamba endaweni ephezulu yeplanethi ngezandla zakho ngaphansi kwamahlombe akho futhi imilenze yakho inwetshiwe ngokugcwele ukuze umzimba wakho udale umugqa oqondile kusuka ezithende kuya enhloko.
2. Hlanganisa ingqikithi yakho, bese ungavumeli izisindo noma amahlombe akho ajikeleze, susa isisindo sakho engalweni eyodwa, uphakamise isandla sakho esivela phansi.
3. Bamba isikhundla uma nje ungenza ngefomu ephelele ngaphambi kokusetha kabusha nokushintsha izinhlangothi.

Ukuze ushintsho oluthile lokuhamba lokhu, ungazijwayeza ukuphakamisa umlenze owodwa emhlabathini ngesikhathi, noma ungashintsha phakathi kweplanethi yangaphambili kanye neplanki ephezulu, usebenza ukuze ugcine izinyathelo zakho nezigqoko zomgogodla kulo lonke ushintsho.

3 - Ukulima kwePulazi

Ukuthwala komlimi kuyindlela yokuzivocavoca eqondile edinga ukuthi umzimba wonke uhlanganyele ukuphakamisa, ubambe, futhi uthwale isisindo ngaphezu kwebanga elinqunyiwe.

Umqambi wukuthi njalo uma uthatha isinyathelo futhi uguqule umzimba wakho phambili, isisindo osibambe ohlangothini olufanayo lomzimba wakho sizozama ukukudonsa ukulungiswa komgogodla. Ukuze ulondoloze i-torso esesimweni esilungile, kufanele uhlanganyele yonke imisipha yakho yomzimba kusuka emahlombe akho kuya ezinqulwini zakho.

1. Phakamisa i-dumbbells noma i-kettlebells yesisindo esifanayo, ebambe ngesandla esisodwa. Khetha isisindo esinselele, kodwa siyaphatha.
2. Bamba iqhaza lakho bese uhamba phambili ngezinga elihle, ugcine ukuhamba okuphelele ngesinyathelo ngasinye osithathayo.
3. Hamba phambili ngamaydi angu-20 kuya kwangu-40, noma uthathe izinyathelo eziphakathi kuka-20 no-40.
4. Ukuphumula, bese uphinda izikhathi ezimbili kuya kwesine.

Ukwenza umsebenzi ube nzima, thatha i-dumbbell eyodwa noma i-kettlebell ngakolunye uhlangothi lomzimba wakho, udale ukusakazwa okungalingani kwesisindo. Shintsha ukuthi yiliphi icala ophethe isisindo ngesethi ngayinye.

4 - Ukuhamba I-Lunge ne-Single-Arm Static Press

Umgudu wokuhamba nge-single-arm static press ufana nenqubo ephothule yokuhamba komlimi.

Ngenxa yokuthi amaphaphu adinga isinyathelo esibanzi nesisindo esikhulu sokunyakaza njengoba unciphisa amadolo akho emuva emhlabathini, aphinde afune ukulingana okukhulu nokubandakanya okuyisisekelo. Khona-ke, uma ufaka umshini owodwa we-arm static kumxube, uyasusa-ukusatshalaliswa kwesisindo, uzikhiphe ngaphandle-ibhalansi. Ngenxa yalokho, ingqalasizinda yakho kufanele ihlanganyele ngezinga eliphakeme ukugcina i-torso yakho igxile futhi ilungile.

1. Hamba ubude ngezinyawo zakho ngokukhahlela-ibanga ngaphandle kwe-dumbbell noma kettlebell ngakwesandla esisodwa.
2. Cindezela isisindo esiphezulu phezulu, isundu sibheke phambili, sondeza i-elbow yakho bese ugcina ingalo yakho engaphezulu isondele ekhanda lakho. Ungavumela ukugoba okuncane emgqeni wakho. Lesi yisikhundla sokuqala, futhi uzogcina ingalo yakho kule ndawo kulo lonke isethi.
3. Hlanganisa ingqikithi yakho bese uthatha isinyathelo esibanzi phambili ngonyawo lwakho lokunene, utshale isithende sakho sokunene njengoba uvumela isithende sakho sesobunxele ukuphakamisa kancane phansi.
4. Tuck pelvis yakho ukugcina isibindi sakho eside futhi ukugoba zomabili ngamadolo, ukwehlisa amadolo akho emuva emhlabathini.
5. Ngaphambi nje kokuthinta, cindezela ngesithende sakho sangaphambili bese usukuma ukuma njengoba uthatha isinyathelo esikhulu ngokuhamba ngezinyawo lwakho lwesokunxele.
6. Phinda.
7. Hamba phambili ngezinyathelo ezingu-10 ukuya ku-20 ngaphambi kokushintsha ingalo ebambe isisindo nokuqhubeka, uqinisekise ukuthi ushaya izinhlangothi zombili ngokulinganayo. Yenza inani elilodwa lamasethi amathathu.

5 - I-Single-Leg Deadlift

Ukuqedwa komlenze oyedwa kuqiniswa ngokuqinisekisayo ukuqinisa izintambo nezigubhu ngenkathi unikeza inselelo yokulinganisela. Kungumngeni wokulinganisela owenza ithuba elihle lokuthuthukisa amandla okuqala okuphikisanayo.

Njengazo zonke izivivinyo okukhulunywe ngazo lapha, umgomo wokufa komlenze owodwa ukugcina umgogodla oqinile kulo lonke umsebenzi, ungavumeli umgogodla wakho ujikeleze noma iziqhwa noma amahlombe akho akhuphuke noma aphule ngesikhathi sokunyakaza. Uma ungaqiniseki ukuthi ugcina ifomu eliphelele, yenza lo msebenzi phambi kwesibuko, futhi unciphise isisindo esiphakanyisiwe kanye nobuningi bokuhamba njengoba kudingeka.

1. Hamba ubude ngezinyawo zakho u-hip-ibanga elihlangene, amadolo aphethwe kancane, umgogodla oyinhloko.
2. Bamba ama-dumbbells noma ama-kettlebells ezandleni zakho emathangeni akho. Uma ukuphatha izisindo ezimbili kuyinselele kakhulu, bamba isisindo esisodwa phakathi kwezandla zakho, noma weqa isisindo esingeziwe ngokuphelele.
3. Shift isisindo sakho enyaweni lwakho lokunene bese unwebisa umlenze wakho wesobunxele ngemuva kwakho ukuze idolo lakho liqonde futhi izinzwani zakho zithinta kancane phansi.
4. Hlanganisa ingqikithi yakho kanye nephuzu phambili kusukela ezinqulwini njengoba ngesikhathi esisodwa uphakamisa umlenze wakho wesobunxele emhlabathini.
5. Njengoba ugxila phambili, phonsa amahlombe akho emgodini wakho ukuze uvimbele amahlombe akho ekuzingeni phambili, kodwa vumela isisindo ukuthi sibeke phansi ngqo. Hamba phambili kuze kube yilapho ukhululeka khona ungahle usebenzise ifomu elihle, usebenzisa ama-hamstrings akho ne-glutes ukulawula ukunyakaza.
6. Izindebe zakho namahlombe kufanele uhlale uhlangothi olulodwa kulo lonke umsebenzi, hhayi ukuguqula ibhalansi. Uma uzwa ukukhanya kulula ngemuva kwe-hamstring yakho exhasayo, faka u-hamstring wakho bese ugoqa, uwasebenzise ukuze akubuyisele esimweni sokuma.
7. Yenza izinqola ezimbili kuya kwezintathu eziphindaphindiwe ezingu-10 kuya kwezingu-15 ngakunye.

6 - Imigqa Yokuvuselela

Umugqa ovukelayo unamashini afanayo kumapulangwe angama-single ngenxa yezinzuzo zawo zokulwa. Umehluko wukuthi ingalo ophakamisayo nokuwehlisa kusukela phansi isisindo, ukukhonza ukudala ukungalingani okumelwe ulandele ngokubandakanya okukhulu okuyinhloko. Futhi, ukuhloswe kokusebenza futhi kuqinisa imisipha yempuphu yakho engenhla.

1. Hlela endaweni ephakeme yeplanki, uthabathe isibambo sesidumbu noma i-kettlebell esandleni ngasinye. Qinisekisa ukuthi umgogodla wakho usebenza futhi umzimba wakho uhambelana kusuka ezithende kuya phezulu.
2. Shift isisindo sakho kancane ngakwesobunxele, uqiniseke ukuthi ugcina iziqhwa zakho namahlombe agxilile futhi anezinhlangothi ezingaphansi.
3. Faka isikhumba sakho sokunene emgodleni wakho bese uphakamisa isisindo sakho, usidonsa esifubeni sakho njengoba ugoba ugobe lwakho phezulu. Nakulokhu, iziqhenqo namahlombe akho kufanele ahlale efana nomhlabathi, ungajikelezi ngakwesokudla njengoba uphakamisa isisindo.
4. Buyisela isisindo phansi bese uphindela ohlangothini oluphambene.
5. Yenza amaqoqo amabili kuya amane okuphindaphinda kuka-10 kuya ku-15.

7 - Single-Arm Kettlebell Press

Ukuze usebenzise isifuba sakho, amahlombe, kanye nomgogodla, khetha i-kettlebell eyodwa-arm noma i-dumbbell cindezela esikhundleni somshini wokunyathelisa wesonto wendabuko. Izinhlangothi ezilinganiselwe ezingalingani zidinga ukuzibandakanya okuyinhloko ukuze kugcinwe umhlane wakho ebhentshini.

1. Lala ebhentshini elisebhincini eliphethe i-dumbbell noma i-kettlebell esandleni sakho sokunene, lendluliselwe ngqo phezu kwesifuba sakho, isundu sakho sibheke kude nawe.
2. Beka isandla sakho sokunxele ngakwesobunxele sakho bese usuqala umgogodla wakho, uqinisekise ukuthi umhlane wakho ophansi uphethile ebhentshini, futhi i-hip yakho nehlombe lakho lesobunxele alihambanga phezulu ebhentshini. Gcina ingqikithi yakho ibanjwe ngale ndlela kulo lonke umsebenzi.
3. Bend i-elbow yakho bese unciphisa isisindo esifubeni sakho. Esifubeni sakho, buyisela emuva ukunyakaza bese ucindezela isisindo emuva esimweni sokuqala.
4. Yenza izinqola ezimbili kuya kwezintathu eziphindaphindiwe ezingu-10 kuya kwezingu-15 ngakunye.