Ukuthatha inzuzo yokuba isimo sezulu esihle sele sisekwe kwiinyanga ezimbalwa, ukuqeqeshwa ngaphandle ngenye yezona zinto zikhethwayo. Xa injongo yakho kukunciphisa umzimba, ukukhetha phakathi kosuku lomlenze okanye usuku lwe-abs alunangqiqo. Ukuze ube sempilweni entle, kufuneka uzinzo kunye namandla kuwo wonke umzimba wakho, ngoko uqeqesho ngokupheleleyo luya kukwenza ube ne ukuma okungcono kwaye uphephe ukulimaza umqolo wakho. Ukongeza, sifuna ukuphulukana nezo khilos zingaphezulu, kwaye ngaphandle uya kuziva unomdla ngakumbi.
Kwimeko yokuba nexesha elincinci, kuya kuba kuhle ukuba wenze iinkqubo ezisebenza inani elikhulu lezihlunu kwiseshoni enye. Oko kukuthi, ukuzilolonga umzimba ngokupheleleyo. Ngokukhetha umthambo ojolise ngqo kumaqela amakhulu emisipha (efana nemilenze) kunye nombindi, siya kuba sifumana inzuzo qeqesha inani elikhulu lezihlunu ngendlela efanelekileyo nangexesha.
Ukongeza, imithambo esiyikhethileyo iyalinganisa iintshukumo ozenzayo kubomi bakho bemihla ngemihla, ngoko uya kuphuhlisa umsebenzi ongcono womzimba.
Yenza umthambo ngamnye ngenani elimiselweyo lokuphindaphinda. Yenza i-core yakho isebenze ngaphambi kokuba uqalise umthambo kwaye ugxininise ekugcineni izihlunu zesisu sakho ziqinile kuyo yonke intshukumo. Izihlunu zakho eziphambili ziya kunceda ukugcina umva wakho ukhuselekile kunye nokuma kwindawo echanekileyo njengoko uhamba ngokuzivocavoca. Zikhuthaze ukuba wenze phakathi kwemijikelo emibini okanye emithathu yoqeqesho.
inkwenkwezi yokutsiba
Qala ngeenyawo zakho ububanzi be-hip-width ngaphandle. Lungiselela "ukuthatha" ngomzimba wakho wonke, ukuguqa ngamadolo kwaye ubeke izandla zakho ngendlela yomnqamlezo. Xa utsiba, khupha imilenze yomibini emacaleni kwaye uphakamise izandla zakho phezulu ukuze umzimba wakho wenze imilo enkulu "X". Ewe, intloko yakho inqaku lesihlanu "lenkwenkwezi". Lawula ukuwa kokufika okuthambileyo, ukugoba amadolo kwaye uphinde ngokukhawuleza. Yenza phakathi kwe-8 kunye ne-12 ukuphindaphinda.
Curtsy Lunge ngokunqumama
Yima ngomlenze omnye, ubeke unyawo oluchaseneyo emva kwakho ukuze idolo lifike kwelinye icala le-ankle. Buyela kwindawo yokuma, uzisa idolo elifanayo kwi-hip flexion. Gcina idolo lakho, iqatha, kunye nozwane phezulu. Misa phezulu kwaye uphinde. Yenza malunga nokuphindaphinda kwe-10-12 kwinqanaba lokuqala, kwaye emva koko ubuyele ukwenza i-10-12 ngaphezulu.
Tsiba squat ngaphakathi nangaphandle
Qala ngeenyawo zakho zibe banzi kune-hip-width ngaphandle. Gcina amadolo akho egobile, gcina umva wakho uthe tye kunye nesifuba sakho phezulu, kwaye wenze i-squats encinci yokutsiba ngelixa uvula kwaye uvala iinyawo zakho. Iinyawo kufuneka zitshintshwe ukusuka malunga nobubanzi be-hip-width ngaphandle kokuvula ngakumbi. Uhlala kufuneka uhlale kwindawo esebenzayo, ngamadolo akho aguqe. Uphinda-phindo olunye lubandakanya ukutsiba ngaphakathi nangaphandle. Gqibezela phakathi kwe-12 kunye ne-15 ukuphindaphinda.
icala ukuya kwelinye squat
Gcina isifuba sakho phezulu kwaye umva ngqo. Yenza i-squats yecala ukuya kwicala, ngaphandle kokutshintsha okanye ukuhambisa indawo yemilenze yakho. Ukuba ukuhamba kwakho kuyakuvumela, chukumisa umhlaba ngesandla sakho. Ngokuqhubekayo kufuneka uhambe ukusuka kwelinye icala ukuya kwelinye. Yenza phakathi kwe-12 kunye ne-15 ukuphindaphinda.
Ukusuka ngasemva ukuya kwindawo yokukhaba
Yenza umjikelo ongasemva (ngasemva), ugcine idolo lakho langaphambili lihambelana neqatha lakho. Ukusuka kweso sithuba se-lunge esingasemva, yenza ukwandiswa komlenze wangasemva, ucinezela i-glute yakho kakuhle. Gcina isifuba sakho kunye namehlo phezulu ngamaxesha onke. Yenza i-10-12 reps kumlenze omnye, uze utshintshe kwenye.
Buyela umva ujike uye kwi-deadlift yaseRomania
Yandisa ingalo yakho yasekunene kunye nomlenze wasekunene kangangoko unako kumacala omabini, ngelixa ulungelelanisa kumlenze ochaseneyo. Emva koko, ngelixa ubambe ibhalansi yakho, buyisela umlenze wakho ongasemva kwi-lunge yangasemva, uzisa elo dolo phantsi. Ngaphandle kokuphumla kweso sikhundla, thatha umlenze wakho kwaye wenze i-deadlift yaseRomania. Gqibezela i-10-12 reps kwelinye icala kwaye utshintshe kwelinye.