Lixesha lokuba ndiqalise ukusebenza nzima ngesinye sezixhobo zemidlalo endizithandayo: ibhola yamayeza. Uya kuyifumana yobunzima obahlukeneyo, ubungakanani kunye nokwakheka. Ngaphandle kwamathandabuzo, eli nqanaba linobunzima liya kukunceda uphucule amandla akho emisipha kunye nokusebenza kwezemidlalo.
Ukuba ukwindawo yokuzivocavoca, enendawo elungelelanisiweyo, ungazibetha kumgangatho okanye eludongeni, uziphose okanye uzenze ziqengqeleke. Ngengqiqo, awukwazi ukwenza oku nge-dumbbell okanye i-kettlebell. Ukwazisa iintshukumo eziqhumayo ngeebhola zamayeza kunokuphucula i-athletic yakho iyonke. Ukongeza, isetyenziswe kwimidlalo iminyaka (nangona ikwenye imeko). UHippocrates wasebenzisa iingxowa zolusu lwezilwanyana ezizaliswe yintlabathi ukuze ancede izigulana zakhe zichache kukwenzakala phantse kwiminyaka engama-2.000 eyadlulayo.
Xa ukhetha ubunzima, yiya kwibhola yeyeza elinzima ngokwaneleyo ukuze unciphise ukuhamba kwakho. Oko kukuthi, ukucotha kancinane kunokuba ubuya kwenza ukuba ubungenamthwalo kwaphela; Ayikokwenza inkqubo engenakwenzeka. Kuya kufuneka ulawule intshukumo yakho kunye nobuchule ngamaxesha onke, kunye nokulumka ungabethi mntu.
Nazi ezinye zemithambo endiyithandayo ukuze ufumane impembelelo. Kwisifundo ngasinye, zama ukwenza phakathi kwe-10 ne-15 uphindaphindo, okanye wenze kangangoko unako. Yibethe!
iyeza ibhola push ups
Ukongeza ibhola yeyeza kwiipushups kwenza umthambo ube namandla ngakumbi. Beka ibhola phantsi kwesinye sezandla zakho kwaye uhlise i-torso yakho emhlabeni ngokunyusa. Buyela kwindawo ephezulu kwaye uqengqele ibhola kwelinye icala. Yihla ngamadolo kolu tshintshiselwano, ukuba kulula kuwe.
Ngokomntu, kulolu hlobo lokuzilolonga ndithanda ukusebenzisa ibhola yeyeza elithambileyo ukwenzela ukuba idale ukungazinzi ngakumbi kwaye igxininise ngakumbi. Kwiiyure ezimbalwa uya kuqaphela indlela izihlunu zakho zitshintshe ngayo i-stimulus yazo kunye nokuqina kuya kubonakala. Udinga kuphela ukongeza utshintsho oluncinci kwi-exercise ye-classic ukuze wenze nzulu ukuqina.
Udonga luhlala kunye nentshukumo
Ukuhlala eludongeni ngumsebenzi oqatha weisometric. Ukongeza ekusebenzeni imilenze, isisu senza okufanayo ukusigcina sithe tye. Kodwa kuthekani ukuba songeza uqhushumbo olungakumbi ngokubamba kunye nokuhambisa ibhola yeyeza? Akunyanzelekanga ukuba uhambe ngokukhawuleza, okukhona uhamba kade, kokukhona kuya kuba bukhali ngakumbi.
Slams okanye lumberjack move
https://www.youtube.com/watch?v=Rx_UHMnQljU
Ukusuka kwintando yam! Ndiyakuthanda ukubetha ibhola ejimini kwaye wonke umntu ujonge kum ngathi ndiyaphambana. Intshukumo ikhumbuza izenzo ezenziwa ngumgawuli wemithi xa ebala iinkuni. Uyazi, njengomthandi woqeqesho olusebenzayo ndihlala ndibandakanya ukuzivocavoca okuphucula ukuhamba komzimba wonke.
ngxola kwaye uqengqeleke
Kulo msebenzi kuya kufuneka ukuba sigxininise ukuze singaphambuki ulungelelwaniso lwethu. Ekuqaleni kunokuba nzima kakhulu, kodwa uya kubona ukuba uya kuyifumana ngokukhawuleza. Ichaphazela onke amaqela amakhulu emisipha ngentshukumo enye. Qala ngokulala emethini, ugobe amadolo akho. Gcina ibhola yeyeza emgangathweni iingalo zakho zolule ngokupheleleyo ngaphezu kwentloko yakho. Ngoku qhubela amadolo akho esifubeni sakho kwaye usebenzise amandla akho aphambili ukuphakamisa ubunzima ebholeni kwaye ungene kwi-squat. Yiza kwindawo yokuma kwaye uphinde ujikeleze umva. Nciphisa umva wakho kancinci kwi-squat, phumla umzimba wakho emhlabeni, kwaye ubuyele kwindawo yokuqala.
Musa ukutsala kumqolo wakho ongezantsi okanye entanyeni. Nika ingqalelo indawo ezimi ngayo iingalo zakho njengoko zibambe ibhola.
Hamba ngokujikeleza
Imitsi okanye imiphunga luqeqesho olusisiseko lokusebenza kumzimba ongezantsi, kodwa kuthekani ukuba songeza ibhola yeyeza ukuvelisa uxinzelelo ngakumbi kumbindi kunye nomzimba ongaphezulu? Bamba ibhola ngeengalo zakho nkqo namagxa akho ekhululekile. Nyathela phambili ngomlenze omnye (masicinge ukuba usekunene) kwaye ujike umboko wakho uye kwelinye icala (ngasekhohlo). Qinisekisa ukuba idolo lakho alidluli ibhola leenyawo zakho kwaye unzulu umkhondo wakho.
Uya kuba nobunzima bokulungelelanisa ekuqaleni, kodwa wakuba ufumene i-hang of the move, yenza konke ngexesha elinye. Hamba, jika kwaye ubuyele embindini.
ujingi umva
Oku kubhora kunokuba yintlekele njengokujula ibhola yokujula ngendlela engalunganga. Beka iinyawo zakho ububanzi be-hip-width ngaphandle. Bamba ibhola yeyeza phambi kwesifuba sakho, iingqiniba zakho zijonge emhlabeni. Nciphisa kwindawo ye-squatting, ugcine umva wakho ngqo kwaye intloko yakho ijonge phambili. Thatha ibhola phakathi kwemilenze yakho kwaye uyiphakamise ngokuqhushumba phezu kwentloko yakho. Ngeengalo zakho, yiza nebhola emva kwentloko yakho kunye nentamo, kodwa musa ukutyhala nge-pelvis yakho. Gcina isisu sakho sibambekile njengoko unweba amaqatha, amadolo kunye nezinqe.
Ukuba ufuna ukongeza ukuqina ngakumbi, phosa ibhola phantsi.