Ukunyuka Komzimba Okuphansi - Kusukela Ekuqaliseni Kuya Ekufundiseni Okuthuthukisiwe

by Paige Waehner

Indlela Yokuthuthuka Kusukela Ekuqaliseni Kuya Ekufundiseni Okuthuthukisiwe

Lokhu kusebenza kokunciphisa umzimba komzimba kubonisa ezinye izibonelo zendlela yokuthuthuka kusukela ekuzivocavoca kokuqala ukuya ezinyuka ezithuthukisiwe kakhulu.

Uzokwazi ukuthi usulungele ukuqhubekela phambili ekuthuthukisweni okulandelayo uma usukwazi ukuhamba futhi ungenza kalula amaseti angu-2-3 aphindwe ku-16 aphinde abuyele ngefomu ephelele. Sebenzisa ifomu elihle bese ubona udokotela wakho uma kukhona ukulimala noma izimo zezokwelapha.

Yakha Ukuqeqeshwa Komzimba Wakho Okuphansi

Kunezindlela eziningi ongasebenzisa leli shidi ukuze udale ukuqeqeshwa komzimba wakho okuphansi:

Inketho 1 : Khetha ikholomu uyenze enye emva kwesinye isitayela sesifunda se- 8-16 reps, ephinda leso sigaba izikhathi ezingu-1-3.
Inketho yesibili : Khetha ikholomu bese wenza umsebenzi ngamunye uboniswa izinethi eziqondile, amasethi angu-1-3 we-10-16 aphindaphindiwe ngemizuzwana engu-30-60 yokuphumula phakathi.
Inketho 3 : Hlanganisa uphinde ufanane namakholomu ambalwa - isib, izikwele zebhola, ukusizwa ngamaphaphu, ukubhujiswa kwamatshe, njll.- bese ukhetha isitayela sesifunda noma isethi eqondile

Isiqalo	Okuphakathi	Okuthuthukisiwe
Sihlalo we-Squat Kwabaqalayo, isihlalo noma ukusizwa i-squat yindawo enhle ukuqala lapho usetshenziselwa ukugqoka. Thatha izinyawo ngezinyawo ze-hip eceleni bese u-squat, uthatha izintambo emuva ngenkathi ugcina u-torso uqonde futhi u-abs akwenzile.	I-Ball Squat Ibhola ingafaka ukwesekwa okukhulu emuva, kepha kungabuye kwengeze ngoba ikuvumela ukuba uhlasele phansi. Gcina isisindo ezintendeni bese ubamba izinsimbi ngamandla amaningi.	I-Dumbbell / i- Barbell Squat Thatha ibhola bese wengeza izinto ezinzima futhi manje kufanele usebenzise amandla akho kanye nemisipha ukuze ugcine ifomu elihle.
Ama-Lunges asekelwe Ama-lunges ayimpoqo eqinile kodwa enhle kakhulu ngoba asebenza imisipha eminingi. Amapayipi asekelwayo akuvumela ukuba ubambe odongeni ngokulinganisela njengoba uhlala phezulu futhi phansi. Qinisekisa ukuthi unamathele phansi kunokuba udlulisele phambili, okungabangela amadolo.	Lunges Static Le nguqulo ethuthukisiwe ithatha isihlalo kude, ikuphoqe ukuba usebenzise imisipha yakho ukuze uhlale ulinganisiwe njengoba uhlala. Ukwengeza izisindo kuzokwandisa ngempela amandla.	Emhlabeni Lunges Lunges Ukuqhubekela phambili okulandelayo yilokhu KuLunges World Lunges. Manje uhamba phambili, ugibela eceleni bese ubheke ngemuva, ushaya zonke imisipha emzimbeni ophansi. Engeza izisindo ngokwengeziwe.
Hip Hinge Ama-Deadlift ngokuvamile ayenzima ukuqonda, yingakho ngithanda umcengezi we-hip. Sebenzisa i-broomstick bese uqhubeka uxhumane nekhanda lakho bese uhlehlisa emuva njengoba uphahla phambili emaceleni, amadolo avele aphike isikhathi sonke.	Ukufa kwe-Dumbbell Uma usuqedile ukugoba kwe-hip, ukwengeza izisindo ukuqhubeka okulandelayo, okuyinto inselele inselelo yakho, kanye glutes yakho, hamstrings futhi ephansi emuva.	Imfucuza Eyodwa Emilenze Ukuthatha unyawo olulodwa ngemuva kwakho nokugcina konke isisindo sakho emlenzeni wangaphambili kuzokwenza lo msebenzi ube nzima nakakhulu. Noma kunini lapho wenza okuthile emlenzeni owodwa kunamabili uzobe ungeze amandla.
I-Leg Lifts Ukuphakama komlenze kuyisenzo sokuqala esihlose i-glutes. Kuboniswa lapha kwibhola futhi kungenziwa futhi phansi.	Ukuma kweMigqa Ukuphakamisa Ukuphakama komlenze wokuma kunzima ngoba usebenzisa imisipha eminingi ukulinganisela umzimba wakho. Engeza amandla ngokusebenzisa izinsimbi zezinyosi.	I-Bent Over Ball Leg iphakamisa Le nguqulo ikhuni ngokweqile ngoba ibhola lenezela ukungabi nalutho. Gcina isikhwama esikhwameni kulo lonke ukuhamba.
Ukufinyelwa kweBhola ngaphakathi Lokhu kuhamba kakade kuyinselele enhle, kuthatha ibhola phezulu futhi kuyifinyelela, ukukhulula kuphela cishe kwesigamu. Uma lokhu kunzima kakhulu, gcina imilenze phansi bese uncika emuva emahlangothini akho.	I-Squat ne-Squeeze Manje sithathile ibhola siyifinyelela futhi siyishintsha kancane, okwenza ibhola libe ibhola lomuthi futhi silifake ku-squat, okwenza lokhu kube ukuzivocavoca okukhulu nakakhulu.	I-squat ene-Inner Thigh Leg Lift Lokhu kuba ukunyakaza kokuhlanganiswa uma ungeza isikwele esikhwameni, okwenza lokhu kube umzimba omzimba ophansi osebenza imisipha eminingi. Iqembu eliphikisanayo lenezela kakhulu.
I-One-Leg Press Uma ungenalo umshini wokunyathelisa umlenze, lena inguqulo eyodwa ongayenza ekhaya usebenzisa ibhande elinzima noma ithubhu. Vele ubambe izingalo bese ucindezela umlenze phezulu naphuma.	Umlenze Cindezela kuBhola Ngokuthuthela ebhola uphinde wengeze ukungahambisani nokuhamba, ngakho manje uhlanganyela amaqembu amaningi omzimba ngenkathi usebenza. Gcwalisa izithende esikhundleni sezinzwani.	I-One-Legged Ball Press Ngokushintshela emlenzeni owodwa, wengeza inselelo enkulu kanye nenselelo. Lokhu kuyisinyathelo esithuthukisiwe, ngakho-ke qaphela futhi ubeke izandla zakho phansi, uma kudingeka.

Yakha Ukuqeqeshwa Komzimba Wakho Okuphansi

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