Izivivinyo ezingcono kakhulu zokuba nemilenze enamandla nemisipha

                                                  

Ukuba nemilenze enamandla nenemisipha kudinga umsebenzi nokuqina. Ezinye  izivivinyo ziqondiswe kule ngxenye yomzimba, ngakho-ke vumela umsebenzi ojulile emisipha ehlukene eyakha amathanga. Nazi izivivinyo ezingcono kakhulu ongayenza ukuze uthole imilenze oyifisayo.  Ukuzivocavoca okungcono kakhulu kwemilenze eqinile.

Uyafuna ukuqinisa imilenze yakho futhi ubenze bathole amandla?

Lapha ezimbalwa ezivamile  sinezivivinyo  . Imiphumela izobonakala ngokushesha futhi izwakale.

                                                                                                                 Ukucindezela kwethanga

                                                     

Ukucindezela kwethanga kuqondise i-quadriceps, izinqe, iqolo eliphansi, amathole, isisu  futhi ngaphezu kwakho konke, ngemuva kwamathanga. Lokhu kuvivinya umzimba ngokuqinisekile kungomunye oqine kakhulu emathangeni. Umsebenzi uzwakala ngempela kumsubathi. Amasethi ambalwa esindayo, amade omshini wethanga anele ukukhiqiza izinzwa ezivuthayo nemiphumela. Ukunyakaza kuqondiswa umshini, ovumela umsebenzi ophephile futhi ohlosiwe emathangeni. Ungakwazi futhi ukwengeza imithwalo esindayo ngaphandle kokulimala.

Ukuze usebenzise umshini wokucindezela umlenze, mane ume kuwo ukuze umise izinyawo zakho endaweni yesikhulumi. Kufanele zibe ububanzi behlombe ngokuhlukana nezinzwane zibheke ngaphandle. Umhlane ophansi kanye nomhlane kufanele kuboshwe kahle ngokumelene ne-press backrest. Khona-ke, susa umthwalo kuze kube yilapho imilenze isicishe yeluliwe,  kodwa hhayi ngokuphelele. Qaphela ukuthi ungavimbeli amalunga ekupheleni kokunyakaza. Ekugcineni, buyela endaweni yakho yokuqala, kodwa yeka ukwehla ngaphambi kokususa i-pelvis. Kubalulekile ukungawujikelezi noma ugobe umhlane ongezansi.

 

Ngokuqhubekayo : Sebenzisa ukunyakaza okude kanye nemithwalo esindayo ukuze usebenze ngempumelelo emlenzeni nasemisipha usebenzisa ukucindezela kwethanga. Umshini uklanyelwe ukunciphisa ingozi yokulimala: ungangabazi ukuwulayisha uma uzizwa ukwazi!

 

                                                                                                            Izikhala

                             

Amaphaphu kuwukuzivocavoca okuvame ukutuswa kakhulu ukuqinisa amathanga nama-glutes. Inzuzo yalo mkhuba yiqiniso lokuthi ihlose umzimba wonke, kuyilapho igcizelela umsebenzi emathangeni nasezinqeni. Isebenza ngokulinganisela, amandla namandla. Singangeza izisindo ezimbalwa ezifana nama-dumbbell ukuze sikhulise umsebenzi ngesikhathi sokwehla nokunyuka. Shaja uma ukwazi, kodwa vuna uchungechunge oluqhutshwa kahle.

Ngokuphambene nenkolelo evamile, ukwenza i-lunge kahle akulula kangako. Abaningi bayakushalazela lokhu kuvivinya umzimba okusebenzayo emathangeni! Kunezinhlobo eziningana Slots. Iphaphu eliya phambili lihlanganisa ukuma uqonde izinyawo zakho zihlukene ngobubanzi be-hip. Thatha ukuma okuqondile emuva bese ubeka izandla zakho eduze komzimba wakho noma okhalweni lwakho. Ngaleyo ndlela uzobamba isikhundla sakho sokuqala.  Bese uqala ngokuthatha isinyathelo esiya phambili ngonyawo olulodwa (ngokwesobunxele, isibonelo), bese ugoba imilenze yakho emibili. Kusukela lapho kuya phambili, idolo lakho langakwesokudla (eliphambene nalelo osuthuthukile) kufanele licishe lithinte phansi. Bese, uqonde ngokususa unyawo lwakho lwesobunxele, bese ubeka izinyawo zakho eceleni. Phinda umsebenzi, ukushintshanisa izinyawo.

 

Okulandelayo : Ukwenza lokhu kahle, kubalulekile ukubheka phambili. Uma kungenjalo, uzibeka engozini yokugoba umhlane wakho futhi ubangele ubuhlungu. Adonse umoya endleleni eya phansi, bese awukhiphela phezulu. Ukuphefumula kwakho kufanele kube bushelelezi. Ngesikhathi sokunyakaza, isithende sonyawo lwangemuva kufanele siphakanyiswe futhi siphume kancane. Uzwane lonyawo lwakho lwangaphambili luzokhomba ngaphakathi kancane. Phakathi nokunyakaza kwakho, idolo lomlenze wakho wangaphambili akufanele neze lidlule izinzwane zakho. Ngokuqondene nezinyawo zakho, kuzodingeka zigcine isikhala esifanayo (leso se-pelvis) ukuze umzimba uhlale uzinzile.

Ukuze uthole amaphaphu aqine kakhulu, ungakwazi ukwengeza isisindo, noma uphakamise uzwane lonyawo lwangemuva usebenzisa isihlalo noma ibhentshi. Uma usuhlanganise ngokugcwele ukunyakaza, ungakwazi futhi ukuqhubekela phambili ekugxumeni kwamaphaphu, ahlanganisa ukwengeza ukugxuma okuncane ngokushintsha imilenze.

                                                                                                                 Ama -squats

                                      

Ukwenza ama-squats kuyisinyathelo esihle kakhulu lapho uzama ukuqinisa imilenze yakho kanye nama-glutes akho. Lo msebenzi uhlanganisa imisipha engezansi: ama-quadriceps,  ama-glutes, ama-hamstrings. Lona umsebenzi wokwakha umzimba ophelele, olungele ukwenza i-toning nokuqinisa imisipha yamathanga akho.

Ukuze wenze ama-squats, kufanele ume uqonde futhi ubeke imilenze yakho ukuze ihlukane ngobubanzi behlombe. Gcina izingalo zakho ziqondile futhi uqinisekise ukuthi izinyawo zakho zibekwe emgqeni ofanayo. Ngempela, i-asymmetry ingabangela ukungalingani kwe-lumbar futhi ekugcineni, ubuhlungu be-back. Uma ususendaweni yokuqala, phefumula bese wehlisa kuze kube yilapho amathanga akho ehambisana naphansi. Exhale njengoba ukhuphuka ngenkathi ukhulula izingalo zakho. Phinda amasethi ambalwa ngeseshini ngayinye yokuqeqeshwa kwamandla ukuze uthole imiphumela esheshayo.

Qaphela, ukwehla kufanele kulawulwe ukunciphisa ingozi yokulimala emhlane. Phakathi nokwehla kwakho, yehlisa ijubane kancane ngaphambi kokusheshisa phakathi nokukhuphuka. Umhlane wakho kufanele uhlale ugobile kancane kulo lonke umsebenzi. Ungawugobi futhi ubheke phambili. Isifuba sakho kufanele sihlale ngaphandle: unganciki phambili. Okokugcina, kubalulekile ukuthi isikhungo sakho samandla adonsela phansi sibanjwe. Ungathathi izithende zakho phansi!

Ngokuqhubekayo : Kunezinhlobonhlobo ezihlukahlukene zama-squats. Le esiyichazayo iyisisekelo, kodwa ungakwazi ukwengeza ukweqa phakathi komnyakazo ngamunye. Ungakwazi futhi ukuzibandakanya kuma-squats anomlenze owodwa, i-squat emile (i-squat eyisisekelo ebanjwa phakathi kwamasekhondi angu-30 no-60), ukuma kwesihlalo noma i-squat egobile. Ungakwazi futhi ukwengeza izisindo ngesikhathi sokunyakaza kwakho kwe-squat.

                                                                                                          Ama-pistol squats, noma ama-pistol squats

                                                               

Lolu hlobo lwe-squat luqine kakhulu emathangeni. Kukwenza usebenze ngamandla akho emisipha, ukuzinza kwakho nokuhamba kwakho. Ngaphezu kwalokho, uma ukuzivocavoca kubonakala kulula, kunamandla kakhulu. Uzokhumbula iseshini yakho yokuqala!

Ukuze wenze ama-pistol squats, kufanele ume ngomlenze owodwa. Zehlise ukuze izinqulu zakho zibe ngaphansi kwamadolo akho. Umlenze wakho wesibili awulokothi uthinte phansi, futhi izingalo zihlala zihambisana nomzimba. Amahlombe nezithende zakho kufanele zihambisane, futhi i-abs yakho izoba qinile. Idolo lomlenze wakho wokusekela linwebeka liye ngaphandle phakathi nokwehla kwakho, futhi sonke isisindo sakho sigxile kulesi sithende esihlala siyisicaba. Bese uyabuya futhi ushintshe imilenze.

Yenza ukunyakaza kuhamba kancane futhi kuholele ngokuphelele ukuze umsebenzi usebenze ngempela. Ungajahi noma uzisize ngezingalo zakho.

 

                                                                                                                               Isihlalo

                                                    

I-Sheathing ingenye uhlobo lokuzivocavoca ukuqinisa imisipha yakho, namandla abo. Ngokungafani nepulangwe, eliqondisa ngokuyinhloko imisipha yesisu (futhi kancane ngaphambi kwamathanga), isihlalo sizogxila emathangeni namathole. Izokuvumela ukuthi uthole imilenze enamandla nemisipha.

Ukwenza isikhundla sesihlalo kulula kakhulu. Kufanele nje ubeke umhlane wakho odongeni ukuze uncike kulo, futhi uhlale phansi njengoba ubungenza esihlalweni. Kodwa-ke, lapha, sihlala esikhaleni futhi sisebenzisa udonga njengefayela. Amathanga kufanele ahambisane nomhlabathi, futhi amadolo kufanele akhe i-angle engu-90 degree. Izinyawo  zizosakazwa ngokuhlukana kobubanzi be-pelvis, kuyilapho amaphuzu azokwelulelwa phambili.

Ngesikhathi sokuzivocavoca, kuzodingeka uqiniseke ukuthi ubeka umhlane wakho ngokumelene nodonga. Izisu nazo ziyacelwa  : zivume. Izingalo zakho zizophumula eduze komzimba wakho. Ukuze ugcine lesi sikhundla, kufanele uphumule ezithendeni zakho ngaphandle kokuphakamisa ingaphambili lezinyawo zakho. Bamba isikhundla isikhathi eside ngangokunokwenzeka, noma isikhathi esithile. Phefumula ngokujulile futhi kancane ngesifuba sakho. Gwema ukukhipha isisu . Uma ukuvivinya umzimba kungenamfutho ngokwanele, shintshanisa imilenze yakho noma wengeze isisindo emathangeni akho.

 

Ngokuqhubekayo : Njengomthetho ojwayelekile, isikhathi esibanjwe esikhundleni sesihlalo sihluka kakhulu ngokwezinga ngalinye. Uma ungumsubathi oqinisekisiwe, ungangabazi ukweqa imizuzwana engu-120, futhi ubambe isikhathi eside ngangokunokwenzeka. Ungakwazi futhi ukukhetha ukwengeza isisindo futhi wenze amasethi amaningana ezihlalo ukuze uqinise amathanga akho. Ekugcineni, isihlalo singahlanganiswa nezinye izivivinyo ezihlanganisa i-isometrics ne-plyometrics.

                                                                                                                        Intambo yokweqa

                               

Kuhle kakhulu ekusebenzeni ku-cardio yakho, i-jump rope iyinhlangano ekhethwa yibo bonke abasubathi. Ingasetshenziswa kokubili isibhakela kanye nokuqina. Lo mkhuba usebenza imisipha, ibhalansi nokukhuthazela. Kuzosebenza futhi ekwakheni  amathanga akho! Nansi indlela.  Indlela eyisisekelo yentambo yokugxuma iwukugxuma ngezinyawo ndawonye. Uzokwazi ukuqinisa imilenze yakho, ikakhulukazi amathole akho. Gcina amadolo akho egobile futhi eqinile ukuze uguqe kahle uma ufika ngakunye. Elula futhi ephumelelayo. Kodwa futhi ungangeza umfutho omncane kumaseshini akho entambo yokugxuma: gxuma kabili ngokujika kwentambo ukuze uthuthukise i-cardio yakho.

Ngaphezu kwalokho, qinisa imilenze yakho ngokubeka ama-jump akho ngonyawo olulodwa. Shintsha izinyawo njengoba intambo idlula phezu kwekhanda lakho bese uya phambili. Ngaleyo ndlela uzosebenza ngamakhono akho okuxhumanisa kanye nebhalansi yakho, kuyilapho uqinisa imisipha yamathanga akho, amathole akho kanye nesisu sakho.

 

                                                                                  Ibhayisikili

                                                          

Ukuhamba ngebhayisikili ngokungangabazeki kungenye yemisebenzi egxile kakhulu yomzimba emandleni omlenze. Kungakhathaliseki ukuthi kusemigwaqweni, ezindleleni noma endlini, ukugibela ibhayisikili kusiza ukwakha izicubu nokulolonga imilenze yakho. Ungangabazi ukwenza amakhilomitha ambalwa uma ukwazi!

Lo msebenzi uphelele ekuqiniseni imilenze ngobude kanye ne-finesse, kodwa futhi ukuqinisa ngokujulile. Konke kuncike endleleni yakho yokuzivocavoca. Ukuze wenze ngcono i-silhouette yakho, sikhetha imijaho emide futhi engashubi kangako. Kodwa ukuze sakhe imisipha, sigxila ekuqineni kokunyakaza ngakunye. Ukusebenza kuncike emandleni namandla emisipha. Ungangabazi ukuhlanganisa ukuhamba ngebhayisikili nokuzivocavoca okukhulunywe ngenhla.

 

                                                                                                                    Ukuphetha

Ukuzivocavoca ukukhomba imisipha yomlenze kuhlukahlukene. Iningi libuye libe nezinhlobonhlobo, okusho ukuthi i-monotony yochungechunge ngeke isithene amandla. Bheja ngezikhathi ezihlukene ukuze ulondoloze isimilo sakho futhi uthole imilenze enemisipha oyiphuphayo. Ukuqina, ukujwayela kanye nokuqina kuzoba yizinkomba zempumelelo yakho.