Nangona kubonakala ngathi sithanda ukuntsonkotha ukomelela kwethu, akunyanzelekanga ukuba kube njalo. Ukuba u-squat, ucoce, ucinezela, kwaye ucoce rhoqo, mhlawumbi ufanelekile. Into ongafanele uyilibale kukwazisa amanyathelo kwiindlela zakho zoqeqesho. Ndiyazi ukuba abantu abaninzi bayabathiya (mna kuqala), kodwa banomdla njenge-squats.
Kutheni le nto umntu engabuzi ukuba yintoni eyona rep max in strides? Ukuba siyijonga ngokwembono yoqeqesho, yindlela ekhuselekileyo kwaye isebenzayo ngokumangalisayo yokusebenza i-glutes yakho, i-hamstrings kunye ne-core. Imitsi iyasebenza kwi ukuphucula ukulinganisela kunye nokuphelisa ukungalingani kwemisiphas, ukongeza ku ukwandisa ukusebenza kwe-gluteal kunye nokuguquguquka kwe-hip flexor.
Ngethamsanqa, xa sithetha ngalo msebenzi, iindidi azinamda njenge-buffet yonke onokuyidla. Ukukukhupha kwi-monotony yakho, sikufundisa iintlobo ezi-5 zemiphunga eziya kuthi zisebenze umzimba wakho ongezantsi ngendlela ekhohlakeleyo. Ndiyakulumkisa ukuba xa ugqithisa, usenokungakwazi ukuhla ngezinyuko ngosuku olulandelayo. Yihambelanise nomthwalo, umthamo kunye nokuqina.
ukutsiba
Kwabo bacinga ukuba imiphunga yakudala ilula kakhulu, ndiyakukhuthaza ukuba wongeze ukutsiba! Awudingi ukutsiba phezulu kakhulu, njengoko isenzo se-hip sokufumana amandla siya kuba sisiqhushumbisi esiyimfuneko osifunayo. Qinisekisa ukuba uwe ngokuchanekileyo, idolo lakho lijonge ngaphandle kancinci kwaye uthintele ukuwa.
Shift imiphunga
Awuyi kucinga ukuba imiphunga ilula emva kokuhamba isiqingatha sekhilomitha usenza lo msebenzi. Ungayenza epakini, kwigumbi loqeqesho, okanye kwi-treadmill. Musa ukuseta isantya esiphezulu kakhulu, kwaye uzikhuthaze ukuba wenze umgama oziimitha ezingama-500.
Emva uLunge
Ukuba ufuna ukufumana ubunzima obuthile, le yinguqulelo oyifunayo. Kukhuseleke kakhulu (kwaye kuzinze ngakumbi) ukwenza imiphunga ngasemva. Beka isikhwama okanye ibha emva kwentamo yakho kwaye wenze uphindaphindo oluninzi.
Phambili uLunge
Ayiyi kuphela imiphunga eya phambili eyenza i-butt yakho itshise, kodwa i-abs yakho ayiyi kuqaphela. Qinisekisa, ngoncedo lwesibuko, ukuba idolo lakho alikho ngokugqithiseleyo phambi kwebhola lonyawo lwakho. Kwaye umlenze ongasemva akufanele uwele ngasemva, gcina isinqe sakho sithe tye.
Umphezulu weDumbbell Lunges
Ukuba ukuhamba kwakho kukuvumela, zama ukwenza imiphunga nge-dumbbell ngaphezulu (ingalo enye okanye ezimbini). Ungazenza phambili, ngasemva, skrola okanye kwindawo. Khetha eyakho inguqulelo kwaye usebenze i-scapulae kakuhle ukuze igxalaba lingasokoli.