8 Ukuqeqeshwa Okuyisisekelo Ukwakha Amandla Akho Amandla
Ukuze ufunde okusheshayo okuqinisa ingqikithi yakho, zama isimiso esilula semithi eyisisekelo eyisishiyagalombili. Lezi yizinyathelo zakudala ezisetshenziswe ngabadlali iminyaka eminingi futhi ziyindlela enhle yokwakha imisipha yomzimba wakho ebaluleke kakhulu.
Okuhle kunakho konke, lo mkhuba wokuzivocavoca ufanelwe abaqalayo kanye nabadlali abaqeqeshiwe ngokufanayo futhi kungathatha imizuzu engu-20 kuphela ngosuku lwakho. Ungaqala ukuhamba kancane, ukubamba izikhundla uma nje ungakwazi, bese ukwakha kuze kube isikhathi eside, ukuphindaphinda okuphindaphindiwe, nokuhlukahluka ukwandisa amandla. Ngokuhamba kwesikhathi, uzobona ukuthuthukiswa kwamandla akho amakhulu. Lesi simiso sibuye sibe nesisekelo esihle sokufudumala nesisekelo esiqinile sokwakha ukuzivocavoca kwakho okugcwele.
1 - I- Core Workout Exercise 1: I-Plank
Lesi simiso esiyisisekelo esisheshayo siqala ngokuzivocavoca kweplank, okunikeza ukufudumala okukhulu. Iplanki ihlanganisa yonke imisipha yomgogodla : i-rectus abdominis, i-oblique yangaphakathi nangaphandle, i-transversus abdominis, i-flexible hip, i-spinae ye-erector, ne-multitifidus.
Qala endaweni efanekisiwe. Gcina i-torso yakho iqondile futhi iqine futhi umzimba wakho uqondiswe ngokuqondile kusuka ezindlebeni kuya ezinzwaneni ezingenayo i-sagging noma ukugoba. Bamba indawo engu-15 kuya kumasekhondi angu-60 ngenkathi ugcina ukulawula.
Ukwandisa ubunzima nokuqina kwalokhu ukunyakaza, okunye ukuphakamisa ingalo eyodwa ngaphambi kwakho ngenkathi ugcina ukuma kwakho imizuzwana engu-10 uphinde uphinde ulandele ngakolunye uhlangothi. Ungenza okufanayo ngomlenze ngamunye. Mane uphakamise unyawo lwakho uphinde ubambe leso sikhundla imizuzwana engu-10, uphinda ngomlenze ohlukile.
2 - Ukuzivocavoca okuyinhloko Ukuzivocavoca 2: I-Plank Side
Iplanki yecala ihlanganisa imisipha evame ukungajatshulwayo efakazela ukusekela okuyisisekelo sakho-izisindo ezihamba phambili ezisuka emagqeni kuya ehlombe. Lokhu kuyisenzo esisodwa esilula futhi esiwusizo ukusiza ukwandisa amandla ase-lateral hip nokuzinza. Kuzophinde kugcine izibopho zakho ne-abdominis eguquguqukayo ziqinile.
Qala endaweni efanekisiwe futhi ugcine umzimba wakho unamathele kusuka ekhanda kuya enzwaneni. Bamba indawo engu-15 kuya kumasekhondi angu-60 ngenkathi ugcina ukulawula. Phinda ngaphesheya.
Ukwandisa ubunzima nokuqina kwalokhu ukunyakaza, okunye ukuphakamisa umlenze wakho phezulu phezulu ngamasentimitha ambalwa. Yibambe imizuzwana engu-10 ngenkathi ugcina ibhalansi yakho.
3 - Ukuzivocavoca okuyinhloko Ukuzivocavoca 3: I-V-Sit Exercise Exercise
I-V-sit iyindlela ephumelelayo yesisu nesisu esisetshenziswa i-rectus abdominis, ama-oblique angaphandle, nezibopho zangaphakathi. Lokhu kusebenza futhi kuhlanganisa izimpande ze-hip.
Ukwenza i-V-sit, qala endaweni ehlezi phansi. Vumelanisa imisipha yakho yesisu nesisekelo sakho, uphakamise imilenze yakho kuze kufike ku-45 degree degree njengokufanekiselwayo.
Finyelela izingalo zakho ngqo noma ufinyelele phezulu ekukhanyeni kwakho njengoba ukwazi. Gcina ukuhleleka okusemqoka kanye nomgogodla oqinile ngenkathi ubambe isikhundla semigqa eminingana. Phumla bese uphinda izikhathi eziningana.
Njengoba uqina, gcina isikhundla eside.
4 - Ukuqeqeshwa Okuyinhloko Ukuzivocavoca 4: I-Bicycle Crunch
Ukuzivocavoca ngebhayisikili kuyisiklasi futhi kusebenza okuyisisekelo kuyo yonke indawo efanele. Ngokwesifundo sokuvivinya esiswini esenziwe eSan Diego State University, lokhu kungenye yezindlela ezinhle kakhulu ze-abctinus ne-obliques,
Ukuze wenze lo msebenzi, uhlezi phansi phansi wakho emuva ophansi uphonse phansi. Phakamisa izandla zakho ngemuva kwekhanda ngaphandle kokudonsa entanyeni yakho. Letha amadolo akho kuze kube ku-angle engama-45-degree bese uhamba kancane ngokuhamba kwebhayisikili.
Okokuqala, thinta i-elbow yakho yesokunxele kuya emadolweni akho okunene, khona-ke umlenze wakho wesokudla ngakwesokunxele sakho. Yenza lo msebenzi ngokuhamba kancane, okulawulwayo. Yenza ukuphindaphinda kuka-10 kuya kwangu-25 ohlangothini ngalunye, wanezela ngaphezulu njengoba wenza amandla nokukhuthazela.
5 - Ukuzivocavoca kwama-Core 5: I-Bridge Exercise
Ibhuloho le-hip lihlukanisa futhi liqinise imisipha yakho ye-gluteus (butt) ne-hamstrings (ngemuva komlenze ongaphezulu). Lokhu, kanye nomsebenzi wokubhabhisa umlenze owodwa, kukhona abaqinisi abangaphakathi abakhulu abahlose kokubili i-abs kanye nemisipha ephansi emuva. Ukuzivocavoca kwesibhuloho kuyisimo sokuvuselela okuyisisekelo ukuthuthukisa ukugxila komgogodla kanye nomgogodla.
Qala uphahla emhlane wakho ngamadolo akho, uhamba ngezinyawo, futhi izandla zilala phansi ngezansi. Qinisekisa imisipha yakho ye-ab ne-butt njengoba uphakamisa izinkalo zakho ukudala umugqa oqondile phakathi kwamadolo akho namahlombe. Bamba isikhundla samasekhondi angu-15 kuya kwangu-60 ngenkathi ugcina ukulawula.
Ukwandisa ubunzima nokuqina kwalokhu ukunyakaza, okunye ukuphakamisela phezulu ezandleni zakho ukuze izithende zakho zivele phansi. Bese uyibuyisela ngezinzwane ezisemhlabathini futhi isisindo sakho ezithendeni zakho.
6 - Ukuzivocavoca okuyinhloko Ukuzivocavoca 6: I-Single Leg Bridge Exercise
Ngemuva kokuthi uqonde ukusebenza kwebhuloho, ukuqhutshwa kwesibhuloho esisodwa kwesilenze yisinyathelo esilandelayo. Lokhu kuhamba kuyindlela enhle yokuhlukanisa nokuqinisa i-glutes kanye ne-hamstrings. Uma wenza lo msebenzi ngokufanele, uzothola nokuthi uyisisekelo esinamandla kakhulu sokuqinisa.
Qala emhlane wakho, izandla ezinhlangothini zakho, amadolo aguqe, nezinyawo zendlu phansi, ngqo ngaphansi kwamadolo akho. Khuphukela endaweni yebhuloho, bese uqinisa ingqikithi yakho. Khulisa kancane futhi unwebe umlenze owodwa. Gcina i-pelvis yakho iphakanyisiwe futhi ibe nezinga, zama ukuvumela ukuthi uhlangothi olulodwa lungene phansi.
Sebenza kuze kube yilapho ungabamba khona lesi sikhundla amasekhondi angu-20 kuya kwangu-30 ngenkathi ugcina ukulawula. Qiniseka ukuthi wenza izinhlangothi zombili.
I-7- Core Workout Ukuzivocavoca 7: Push Up Lat Row
Lokhu kuhlanganisa kuhlanganisa ezimbili zomzimba zangaphakathi nezenzo zomzimba zibe yinto eyodwa. Kuyinto ukushintsha kwe-push up eyanezela umugqa wesigqoko ekunyakeni ukuze usebenze ngokuqinile emuva kokuzivocavoca. Akukona nje ukuthi isisindo sandisa ukuqina komzimba, futhi kuvuselela ukuqiniswa okuyisisekelo futhi kuhlanganisa imisipha ye-latissimus (back).
Qala endaweni yokumisa ngesandla ngasinye kwi-dumbbell (qala ngesisindo esincane sokufunda ukunyakaza). Gcwalisa ukuqhuma okugcwele. Uma usubuyela esimweni sokuqala, engeza umugqa we-dumbbell: vusa isigungu esisodwa ngenkathi ugcizelela umzimba wakho ngenye ingalo bese uhlehlisa phansi ngobumnene. Phinda elinye i-push up.
8 - Ukuzivocavoca okuyinhloko yokuzivocavoca 8: Yeqa nge-Twist
Uma usebenzisa le midlalo yokudlala ngaphambi kwezemidlalo, ungase ufune ukungeza lo msebenzi wokugcina ngaphambi kokushaya inkantolo, inkundla, noma ukuhamba. Kunezindlela eziningi zokufudumala , kepha lokhu kulula okulula ukuhlanganisa imisipha yomgogodla kanye nomzimba ophezulu nangaphansi ngokunyakaza okunomusa nokuvumelana.
- Thola indawo yezinga elinekamelo elanele cishe lezingu-10 ezihamba phambili phambili.
- Qala ngokuhamba kancane kancane phambili (uhlangothi lwesihlanu), ume bese ujika.
- Ukuze ubuye ngamunye weqa, kancane kancane wengeze amandla engeziwe futhi i-twist enkulu ekuhambeni kwakho.
- Qhubeka ukwengeza ukuguqa kwengalo egcwele futhi uqhube amadolo akho ngaphezulu.
- Ekugcineni, engeza i-torso twist. Thatha ukuqhuma okugcwele, ukushayela amadolo akho phezulu futhi izingalo zakho emzimbeni wakho kuhla olugcwele lokunyakaza.
Gcina ukunyakaza kwakho kube bushelelezi futhi kulawulwa, hhayi ukuthungatha. Gxila emithanjeni yakho yomzimba kanye nesisu ukuze uthole okuningi kulo msebenzi wokufudumala.
Izwi elivela
Lindela ezinye izinselelo lapho uqala ukuqala lo mkhuba wokuzivocavoca. Uma sekuyisikhathi esithile lapho usuphume, uzobe usebenza imisipha ongase uyikhohlwe isikhathi esithile. Hamba kancane, kodwa qhubeka uphikelela. Ngemuva kwezinsuku ezimbalwa namasonto, uzobona ukuthi umzimba ngamunye uthola lula njengoba amandla akho omzimba ethuthukisa.