Amanqaku aphambili alandelayo aya kuphucula ukusebenza koqeqesho lwakho lwezihlunu zesisu
Jonga uqeqesho lwakho oluqhelekileyo
Ngaba onke la manqaku aphambili afezekisiwe?
01
Arch umva wakho
Xa usenza uqeqesho lwe-abs
Gcina umqolo wakho kunye nesinqe sithe tyaba kancinci
Ukuhamba okunamandla kwezihlunu zesisu, kunokuqinisekisa ukusikwa okuphezulu kwezihlunu zesisu
Cur Intambo curl
Iingcali ezininzi ziya kuthi ukuhlala-phezulu ngumbulali weqolo elisezantsi, kodwa inye into engakhange ithethwe kukuba iintlungu zomqolo azikho ngenxa yokuhlala nje, mhlawumbi sisingeniso, okanye isenokuba yimpazamo enkulu kwisenzo ngokwaso!
Isitshixo kukuba! Kwindawo yokuhlala kunye nesisu esiswini, isenzo kukugcina isinqe kunye nomva kugobile. Xa usihla emhlabeni, akukho sithuba phakathi kwesinqe nomhlaba.
02
Indawo ekujoliswe kuyo ngqo
Umntu othile uya kunika iingcebiso zobubele, umzekelo: Awungekhe uqeqeshe izihlunu zakho zesisu ngeebhloko ezi-4 kwicala elingasentla kunye neebhloko ezi-4 kwicala elisezantsi wedwa. Le ntetho ichanekile. Ukuzahlula okucocekileyo akunakwenzeka, kodwa ungagxila "kuhlaselo" Inxalenye ethile kufana nokuba unikela ingqalelo kwinxalenye ephezulu yezihlunu zesisu kwibhentshi elithambeleyo.
Ukugxila kwinxalenye yakho ephezulu yeyona nto ithe ngqo, izinzisa umzimba wakho osezantsi, ukuze ihenjisi yakho yenyonga (ihenjisi) igobe umzimba wakho ongasentla, usonge isifuba sakho kwi-pelvis yakho, kwaye usonge izihlunu zesisu. Umzekelo oqhelekileyo kukusebenzisa iintambo ukugcina umzimba wakho osezantsi uzolile.
Kwinxalenye esezantsi, okwahlukileyo kuyinyani. Gcina umzimba wakho ongasentla uzinzile, phakamisa imilenze yakho, kwaye ujike isinqe sakho. Umzekelo oqhelekileyo yimilenze ejingayo.
Ezinye iintshukumo ezivela kumacala omabini ziyasebenza ukuzilolonga ngokupheleleyo izihlunu zesisu, ngelixa intshukumo ye-oblique, ukujija, ukujikeleza okanye ukujikeleza kweenqwelomoya, ezinje ngokugoba ngamacala, zijolise kwingcambu yakho enzulu, ekwabizwa ngokuba sisisu esinqamlezileyo. Oku kubandakanya isenzo sokufaka ubunzima obufanelekileyo okanye ukuxhathisa umthwalo, njengeeplanga ezisecaleni.
03
Uqeqesho lwakho lwe-abs lukwafuna ukuqhubela phambili
Unokucinga ukuba uqeqesho lwezihlunu zesisu lufuna imithambo engaphezulu. Umsebenzi ngamnye wenziwa kumaqela ama-3 kwaye iqela ngalinye li-20 reps. Nangona konke oku kulungile, isenokungadityaniswa ngokufanelekileyo nemeko yakho, kwaye ayisondelanga kolona qeqesho lubalaseleyo.
Ukulayisha ngaphezulu yenye yemigaqo yokwakha izihlunu kunye namandla. Ukwenza inani elifanayo lobunzima kangangexesha elithile sisiseko sokugcwalisa umthwalo ngokuthe ngcembe, kwaye ufuna ukwakha izihlunu zesisu ezicace gca, ngenxa yoko ayihlukanga kolunye uqeqesho lwemisipha.
Izinto ezi-3 zokulayisha ngaphezulu:
1.Yandisa ukuxhathisa
2. Yenza amaxesha amaninzi ngokuchasana okufanayo
3. Nciphisa ixesha lokuphumla phakathi kweqela ngalinye
Zama ukuphucula enye yezi zinto zixabisekileyo kuqeqesho ngalunye, endaweni yokulandela isicwangciso seeseti ezi-3 zokuphindaphinda ezingama-20 kunye nokutshintsha amanyathelo awahlukeneyo rhoqo emva kwexesha.
04
Qala ngokwandisa ubunzima
Izihlunu zesisu ziqulathe inani elikhulu leemicu ezicothayo kunezinye izihlunu zamathambo. Nangona kunjalo, oku akuthethi ukuba kuya kufuneka unikezele ngoqeqesho oluphantsi ukuya kumodareyitha kwimicu yokukhawulezisa. Ngapha koko, iintsinga ezikhawulezayo zisenza i-akhawunti yenxalenye yezihlunu zesisu sakho. Phantse iipesenti ezingama-50.
Ukufakela imicu yokukhawulezisa ngokukhawuleza, yakha imilo yemisipha yesisu engaphezulu kwemithathu, kwaye uqale ukuzama ukongeza ubunzima obuthile kuqeqesho lwakho lwezihlunu zesisu, njengokuqeqesha amanye amaqela emisipha. Ukukhetha ubunzima be-8-12RM sisiqalo esihle. Sukuziyeka izixhobo ezikhoyo ejimini, izixhobo ezahlukeneyo zesisu esiswini kunye nezixhobo ezincedisayo, kunye nezixhobo zokujija ngentambo ezinokonyusa ukuxhathisa.
Kwangelo xesha, unokwenza imithambo enzima yasimahla (yokuziqhelanisa nobunzima), usebenzisa i-levers kunye namandla omxhuzulane ukuqeqesha izihlunu zesisu, njengokugungqa amavili emisipha esiswini. Olunye ukhetho kukonyusa ubunzima bokuzilolonga ubunzima bomzimba, njengokuhlengahlengisa isitulo sokuhlala, okanye ukulungisa amalungu, njengokulula iingalo entloko ukwenza ukuhlala-phezulu.
05
Ungavumeli incopho inciphe
Ukonyuka kokuchasana yinto enye, kwaye okona kubaluleke ngakumbi, kufuneka ube nomceli mngeni omtsha-wokunciphisa. Umxholo kukuba nokuba ungaluqeqeshela liphi iqela lemisipha, unokwazi ngokunyanzela uluhlu lwentshukumo yemisipha kunye nekhontrakthi yomsipha ukuya kuthi ga kwinqanaba eliphezulu.
06
Akukho kuphumla phakathi kwamaxesha
Xa usebenzisa oomatshini okanye iintambo ukuqeqesha, kulula ukuvumela izixhobo "umhlaba", amandla omxhuzulane ayanyamalala, yonke imikhosi eyenziweyo ichithwe kwangoko, kwaye ukukhuthaza izihlunu ekujoliswe kuzo ziya kuthi shwaka ngaxeshanye.
Kuyafana nakwizihlunu zesisu. Thatha ukuhlala njengomzekelo. Xa umzimba wakho ongaphezulu ulele phantsi ngokupheleleyo, izihlunu zesisu zikhululeke ngokupheleleyo, kodwa xa uphakamisa kancinci, izihlunu zesisu ziya kuphinda zixineke. Kwaye konke okufuneka ukwenze kukufumana inqaku apho izihlunu zesisu ziyaqhubeka nokuqina, kwaye ungavumeli izihlunu zesisu ziphumle kwiqela.
07
Musa ukuboleka i-hip flexors yakho
Usenokuba ukhe wayiva le nto ngaphambili, kodwa ithetha ntoni? I-hip flexors liqela lezihlunu ezivela esinqeni nakwindawo ye-pelvis kwaye zingene kwindawo yethanga eliphezulu. Unokuyiboleka ngengozi xa usenza ezantsi izihlunu zesisu.
Ngokukodwa isitulo semveli esisu sesisu, abantu abanamava amancinci baya kusebenzisa ngokulula amandla esitho esisezantsi ukuzisa izihlunu zesisu. Indlela elula, ungazama eli nyathelo: phakamisa iinyawo zakho emhlabeni, ukuze amathanga kunye neempundu zenze i-Angle-clip ye-90-degree, kwaye ugcine amathole akho ehambelana nomhlaba, kulungile, qalisa izisu zakho zesisu uhlale- IUPS.
Ixesha lokuposa: Aug-12-2021