Yiziphi imisipha yokuzinza phakathi nokuzivocavoca?

Sikhuluma okuningi mayelana nokuba nesimo esihle uma usebenzise futhi ikakhulukazi uphakamisa izinsimbi. Ifomu elihle lihlukile kulowo nalowo msebenzi, kepha ingxenye enkulu yokuzivocavoca indlela efanele ngokukwazi ukuzinzisa umzimba wakho.

Isibonelo, ngisho ne-biceps curl elula idinga ukuthi amahlombe akho ahlale azinzile njengoba ugoqa isisindo emahlombe. Yima emlenzeni owodwa ngenkathi wenza i-biceps curl futhi manje unayo inhloko nomzimba ophansi ohilelekile.

Cabanga ngezinye izivivinyo ezifana nezikwelethi . Usebenza i-glutes ngokuyinhloko, kuye ngokuthi uhlobo lwe-squat owenzayo, kodwa kunemisipha eminingi yokuqina okusebenza ngokubambisana ukuze umzimba wakho uhambe endleleni efanele.

Ama-hamstrings akho, amathole, aphansi, angafuni futhi enza konke okwenzayo ukugcina yonke into ehamba ngendlela efanele.

Okwenza ukuthi lesi sikwele senzeke yilokho iqiniso lokuthi lezo misipha yokuzinza isebenza ngendlela eyengeziwe ye-isometric ngenkathi ummemezeli oyinhloko, njenge-glutes kusibonelo se-squat ngenhla, angathutha umzimba wakho phezulu.

Imisipha Yakho Yokuqina

Azikho imisipha ethile yokuqina emzimbeni. Igama lichaza ngokucacile ukuthi lezi zinhlanzi zenzani.

Zenza ukuqiniswa okuhlangene okulodwa ukuze ukunyakaza okufisayo kungenziwa kwenye ihlangene. Lezi zihluthulelo ngokuvamile azibandakanyi ngokuqondile emnyangweni, kodwa zisebenzela ukugcina uzinzile ukuze imisipha yakho eyinhloko ingayenza umsebenzi wayo.

Esinye isibonelo singaba inkinobho yesifuba ebhokisini lokuzivocavoca, imisipha yokusebenza esemqoka ihlanganisa isifuba ne- triceps , kodwa i- abs , emuva , nemilenze isebenza ngokwemvelo ukuze iqinise umzimba wakho.

Lokho kusho ukuthi ukwenza nje ukuvivinya umzimba okulodwa kudinga imisipha eminingi ngomlilo ngesikhathi esisodwa. Ukuqinisa lezo misipha ngeke nje kusize ifomu lakho, futhi kwandisa ikhono lakho lokulinganisela nokuxhumanisa kwakho.

Izindaba ezinhle ukuthi, kulula kakhulu ukuqeqesha imisipha yakho yokuzinza ngesikhathi sokusebenza kwakho okujwayelekile.

Indlela Yokukhulisa Ukuzinza Kwakho

Uma ungumqeqeshi wokuqala , ukulinganisela nokuzinza kungaba inselele, okuyisizathu esihle sokugxila kulezi zindawo zokufaneleka ngaphambi kokuqhubekela phambili ekusebenzeni okunzima kakhudlwana.

Kunentuthuko yemvelo yokuzinza, kuye ngokuthi uqala kuphi:

1. Ingabe izivivinyo zihlezi - Ngesikhathi uhlezi, unesisekelo somzimba wakho ophansi, ngakho akudingeki usebenze kanzima ukuze uzinze.
2. Yenza ukuzivocavoca ngenkathi umile - Uma nje ume, uhlanganisa umzimba wonke ekusebenzeni ngoba uthathe noma yikuphi ukusekelwa. Manje umzimba wakho kufanele uzinakekele ngenkathi wenza umsebenzi.
3. Hlala ngesimo esiphezulu - Uma ubhekene nesimo esikhulu, ukwandisa isisekelo sakho sokusekela, okwenza uzizwe ulinganisela futhi uzinzile.
4. Hlala esimweni esincane - Thatha izinyawo zakho eduze futhi uzozizwa ungenasiphelo, ngaleyo ndlela uvuse imisipha yakho yokuzinza ukukhahlela.
5. Gweba izinyawo zakho - Ukuqhubeka okulandelayo ukuma endaweni ehambile, ngonyawo olulodwa ngemuva kwesinye. Lokhu kusheshe kushintshe ibhalansi yakho njengoba leso sisekelo esiqinile asisekho.
6. I-Split Stance - Manje zama ukuma endaweni yokuhlukaniswa lapho inyawo linye lingaphambi komunye, izinyawo ziba ngu-3 noma izinyawo ezihlukene. Lesi yisimo esifanayo oyisebenzisayo phakathi kwesikhala futhi, futhi, kunzima nakakhulu kunabhalansi yakho kunesimo esiphezulu noma isimo esinqunyiwe.

1. I-Tandem Stance - Lokhu kufana nokuma ngesibalo sokulinganisela, ngonyawo olulodwa phambi komunye. Zama ukwenza umsebenzi kuleso sikhundla futhi uzosinselela kakhulu ibhalansi yakho.
2. Hlala Ngomunye Umlenze - Ukuqhubeka kokugcina ukuma ngomlenze owodwa ngenkathi usebenzisa umzimba. Uzoqaphela ukuthi yonke imisipha emzimbeni izokwenza isivumelwano sokusiza ukugcina ibhalansi yakho.

Ukulinganisa nokuzimelela Ukuzivocavoca

Uma ufuna ukwandisa ibhalansi nokuzinza, indlela ewukuphela kokusebenza kuyo njalo.

I-Balance Exercises elula

Awudingi ngisho nokuzivocavoca ukuthuthukisa ibhalansi yakho nokuzinza. Zama ukwenza ezinye zezinyathelo ngezansi izikhathi eziningana ngosuku.

Hlala eduze nodonga ekuqaleni uma udinga usizo lokulinganisa. Njengoba uthuthukisa isinyathelo kude nodonga.

• Hlala ngomlenze owodwa
• Ngesikhathi umile ngomlenze owodwa ujika kancane ikhanda lakho kusuka kolunye uhlangothi
• Yima emlenzeni owodwa futhi ujikeleze kancane kancane ingalo yakho ehlukile kumbuthano omkhulu
• Ngenkathi umile ngomlenze owodwa, vala amehlo akho
• Zama ukuhamba phansi phansi ngonyawo olulodwa phambi komunye, njengalokhu usesendleleni yokulinganisela
• Hamba ngaphesheya kwekamelo ezinzwaneni zakho
• Hamba ngaphesheya kwekamelo ezintendeni zakho

Ukuthuthukiswa okungaphezulu kwe-Balance no-Stability Exercises

• Ama-squats ayisithupha
• Amakhekhe e-Biceps Omunye Umlenze
• Imfucuza Eyodwa Emilenze
• I-Hip Enye Yezintambo Ezigxotshiwe KuBhola
• I-Bentover Leg Lifts
• I-Warrior I Ukuzivocavoca
• I-Warrior II Ukuzivocavoca
• I-Triangle Pose

Ukufaka lezo zivivinyo zibe isimiso sakho evamile kuyindlela enhle yokusebenza ibhalansi yakho ngenkathi futhi usebenza ngamandla, ukukhuthazela, nokuguquguquka.

Manje, kuthiwani mayelana nokusebenza? Ukusebenza okulandelayo kubandakanya ukulinganisa okuhlukahlukene nokuzimela okuzokusiza ukuthi usebenze ngokulinganisela, ukuzinza, namandla okuqala .... zonke izinto ezizoqinisa imisipha yakho yokuzinza nokukhulisa ukuxhumana kwakho.

Ukulingana nokusebenza okuzinzile

• Ukulinganisa kokuqala nokusebenza okuzinzile
• Ukuqala kokuqala kwe-BOSU
• Ukuphumuza Nokunciphisa Ukunqamula Ibhola
• Ingqikithi yamandla omzimba, ukulinganisa nokusebenza okuzinzile
• Ukuzivocavoca okuyiBhola

Ngisho nje ukufaka ibhola lokuzivocavoca esimisweni sakho - ukuhlala kuso, ukuyisebenzisa njengobhentshisi wesisindo, noma ukwenza umsebenzi oyisisekelo, kuyindlela enhle yokusebenza kulowo misipha yokuzinza ngaphandle kokucabanga ngakho.

Zama ukuhlala ebhola bese ugijima nxa ubuka i-TV noma uhlale kuso ngenkathi usebenza kukhompyutha. Ngisho nje imizuzu embalwa ngosuku ungenza umehluko. Uzothola ukuthi ukuqinisa lezo misipha nokuthuthukisa ibhalansi yakho kuzokhipha kwezinye izindawo zokuphila kwakho.

> Imithombo:

> Gamble P et al. 2007. Indlela Ehlanganisiwe Yokuqeqesha Ukuzinza Okuqinile. I-Strength and Conditioning Journal : 29 (1): 58-68.

> Nesser TW, uFleming N, Gage MJ. Ukuqaliswa kweMisindvo Eyinhloko Ekhethiwe ngesikhathi se-Squatting. I-Journal of Athletic Enhancement . 2017; 2016. doi: 10.4172 / 2324-9080.1000222.