Ukuzivocavoca kwe-Superman ngumsebenzi omkhulu wokunciphisa umzimba ukukhusela ukulimala okuphantsi, ukuphucula ukuma kwakho, kunye nokuphuhlisa uxhulumaniso olungcono phakathi kwengqondo yakho kunye nezihlunu kumqolo wakho kunye ne-glutes. Xa kuziwa kwimithambo enokuthi yenziwe phantse naphi na apho kujoliswe khona amaqela ezihlunu ahlala engahoywa njengomqolo wakho osezantsi, umthambo we-superman uphila ngokwegama lawo ukuze ugcine usuku.
Ngenxa yokulula komthambo, zininzi iimpazamo ezenziwayo xa kusenziwa uSuperman. Xa siphakamisa iinyawo nengalo, kufuneka siqinisekise ukuba siziphakamisa ngokungqameneyo emhlabeni. Gcina ingalo yakho kunye nomlenze ngqo kwaye uphephe ukugoba idolo okanye ingqiniba. Kunyanzelekile ukuba sibambe indawo ephezulu kuphindaphindo. Oko kukuthi, xa uphakamisa ingalo yakho kunye nomlenze ngenye indlela, kufuneka ugcine indawo ukuze wenze umsebenzi ngokuchanekileyo. Usenokungayiva le nto ukuba awusibambeli ngokuchanekileyo isikhundla.
Kwakhona, ukuba sijonge ezantsi kunokusithintela ekuphefumleni njengoko besiya kwenjenjalo xa sisenza umthambo, kodwa kufuneka siphefumle ukuze sifumane ioksijini emisipha. Ukongeza, umoya unceda ukuzinzisa undoqo kunye nokwandisa iziphumo zomthambo.
Ukwahluka komthambo weSuperman
Apha sikubonisa ezona ndlela zibalaseleyo zokusebenzisa uSuperman ukuphuhlisa ngakumbi i-butt yakho kunye nomva. Ukuba umthambo wokuqala ubangela nayiphi na intlungu okanye ukungahambi kakuhle, okanye ukuba ukhangele iintlobo ezahlukeneyo zokuzivocavoca ukwakha i-hip kunye namandla angaphantsi kwezinye iintshukumo zezemidlalo, faka ezi ntshukumo zilandelayo.
Khumbula ukuba ufuna ukuziva umva wakho usebenza, kodwa ungagxininisi. Yeka umthambo ukuba uva naziphi na iintlungu. Qaphela okanye ugweme lo msebenzi ukuba unobungozi bomqolo kwaye emva kwe-trimester yokuqala yokukhulelwa.
Ukwandiswa kwe-hip eguqulweyo kwiFitball
Olu lwahluko lokuqala lolunye lolona khetho lufanelekileyo ukuba awunakuhamba okanye uphethwe ziintlungu zamagxa. Ibeka ugxininiso oluninzi kumqolo ophantsi, i-glutes, kunye ne-hamstrings. Ibhola lokuzinza liphakamisa ukunyakaza (ngokoqobo) kwaye inokukunceda ukulungisa ii-hitches kubuchule bakho, ngokukodwa ukunyakaza okuphantsi kakhulu; I-hyperextension inokubangela ukuxina ekufuneka kuphetshwe. Kunzima ukufihla iimpazamo zobuchule kwibhola ezinzileyo.
Thatha ibhentshi yobunzima kwaye ubeke ibhola yokuzinza phezu kwayo. Ibhola kufuneka ibe yincinci ngokwaneleyo ukuba xa ulala kuyo, unokubamba ibhentshi. Ngelixa ugcina ibhalansi yakho, phakamisa iinyawo zakho emhlabeni kwaye ngelixa ugcina imilenze yakho ngokuthe tye, phakamisa izithende zakho de umzimba wakho uhlasele ngokuhambelana nebhentshi kwaye unciphise umqolo wakho phantsi.
Zama ukungavumeli iinzwane zakho zichukumise umhlaba phakathi kwee-reps. Ukutshisa kufuneka kubonakale kumqolo ongezantsi, i-glutes, kunye ne-hamstrings ukuya phezulu kwi-rep.
iplanga yaseChina eguqulweyo
Iplanga ye-reverse chin ithatha i-post-workout ukuya kwinqanaba elilandelayo. Yinkqubo ye-isometric ephuculweyo ye-chain ye-posterior yonke, ngakumbi i-gluteal kunye ne-back back muscles. Ukusebenzisa kuphela umqolo wakho ongaphezulu kunye nezithende zokuxhasa, uphelele kumqolo wakho ophantsi, i-glutes, kunye ne-hamstrings ukukugcina ukubetha phantsi.
Ukusebenzisa iibhokisi ezimbini okanye iibhentshi zobunzima, beka enye phantsi kwamagxa akho kwaye enye phantsi kwezithende zakho ngelixa ulele phantsi. Ukususela kumzuzu wakho wehliswa kude kube isithende sakho sithinte ibhentshi, awuyi kuba nayiphi na inkxaso. Injongo kukugcina indawo yeplanga ihambelana nomhlaba ngokubandakanya ikhonkco lakho elingasemva.
Xa sele ulungele ukwandisa ukuxhathisa, bamba ipleyiti yobunzima okanye i-dumbbell kufuphi nesinqe sakho (kungcono ukuba ube nomntu onokukunceda ukuyithwala). Kuya kufuneka uzive kwangoko isidingo sokubandakanya i-glutes yakho ngakumbi ukubamba iplanga.
Izandiso zangasemva - Superman kumatshini
Yenziwa ukusuka kwi-engile ye-45 okanye i-90 degree, izandiso zangasemva ziqeqesha izihlunu ezifanayo (ukusuka kwi-engile eyahlukileyo) njenge-superman kwaye ngumsebenzi osebenzayo ngokulinganayo wokomelela kunye nokuphuhliswa kwezihlunu zomqolo ongezantsi kunye ne-glutes.
Ngokungafaniyo ne-superman eqhelekileyo, le inokulayishwa ngamacwecwe, imivalo, iidumbbells, okanye iibhendi zokuxhathisa. Xa usenza lo mthambo, zama uhlobo ngalunye lomthombo woxhathiso ukuze uve nganye. Ubuchwephesha bakho kufuneka buhlale bufana nokuba yeyiphi na oyisebenzisayo, kodwa kukho umahluko obonakalayo ekusebenzeni.
molo nge bar
I-Barbell Good Morning yenye indlela eluncedo kwabo bakhululeke ngakumbi ukusebenzisa i-barbell kwaye bagxile ekuphuculeni i-squat yabo okanye i-deadlift.
Ibha ibeka uxinzelelo kwi-back back, i-hips, kwaye idinga ukuhamba kakuhle kwamagxa, ngoko qiniseka ukuba unokuwenza ngefom efanelekileyo (ukusebenza ngobunzima obulula kakhulu kuze kube yifom efanelekileyo ifunyenwe). Ukuba ukuhamba kwamagxa okanye iintlungu zangasemva kuyingxaki, kuya kuba kuhle ukuthembela ngakumbi kwezinye iindlela ezidweliswe ngasentla. Iintsuku ezilungileyo kufuneka ziphathwe ngemithwalo ekhaphukhaphu ngaphambi kokunyusa ukuqina kunye noluhlu lwentshukumo.
Ukwandiswa kwe-Hip nge-hamstring curl
Ukuhamba kwebhola uzinzo kufuna ukuba uphawule ubuchule bakho ngokwakho. Nakuphi na ukutenxa ekwandisweni kwe-hip okanye i-curvature kuya kubangela ukuba uwe ebholeni.
Izinto zokuqala kuqala, ngelixa ulele i-semi-supine, beka isithende esinye kwibhola yozinzo. Ukusuka apha, bandakanya i-glute yakho, ujikelezise isinqe sakho phambili, kwaye uthathe indawo yeplanga kunye nomnye umlenze wakho ogobileyo.
Emva kokuba ulawula, goba umlenze wakho othe tye udibanisa i-hamstring yakho ukuze uzobe ibhola elizinzile kuwe. Nangona kunjalo, musa ukukhulula iimpundu nangaliphi na ixesha; Kufuneka bahlale besebenza ngamaxesha onke. Yenza intshukumo eccentric ubuyela ebhodini. Xa ulapho, yehlisa izinqe zakho emhlabeni de i-butt yakho ithinte umhlaba kwaye ngokukhawuleza unyuke ubuyele ebhodini ngaphandle kokuphumla.