Ngaba uphatha uqeqesho lwakho oluncedisayo njengezilwanyana ezidla inyama ezitya imifuno? Oko kukuthi, njengokhetho lokugqibela lokuphucula. Abantu abenza iintshukumo ngaphandle kwenjongo okanye ukugxininiswa, kuba ngathi batya imifuno ethambileyo kwaye ephekiweyo.
Xa kwenziwe ngokuchanekileyo, ngabom, kwaye ngokubalwa, uqeqesho olongezelelweyo aluyi kuva njengenxalenye elula ekupheleni kwayo yonke i-workout. Ngapha koko, kulapho uninzi lweenzuzo zakho ziya kwenziwa kwaye uya kuphucula ubuthathaka.
Yintoni uqeqesho olongezelelweyo?
Ngaphambi kokuba siqhubeke, inika umdla into yokuba sijonge kolu hlobo lomsebenzi.
Lo msebenzi wokuzilolonga umalunga nokwenza oko kuhambelana nobunye amandla kunye nobuchule kumsebenzi wakho wesiqhelo. Ikho ukukunceda uphucule iinzuzo osele uzifumana kwiilifti ezinkulu ozenzayo, njenge-squat, i-deadlift, kunye nokucofa. Umsebenzi we-accessory unokubandakanya imithambo yokubuyisela kwisimo sangaphambili ukunceda ukulungisa nabuphi na ubuthathaka kwiipatheni zakho zokuhamba okanye ukuphelisa ukungalingani kwemisipha.
Imithambo enokuqatshelwa njengomsebenzi woncedo ziintshukumo ezinje ngeebhulorho zeglute, ukongezwa ngasemva, ukutyhala, okanye nokuba uqeqesho lokushukuma. Ngokuqhelekileyo ezi ntshukumo zibonakala zilula, kodwa ukuba udala uxinzelelo oluninzi emzimbeni wakho xa usenza ibhulorho ye-glute okanye i-deadlift, akukhathaliseki ukuba ufanelekile okanye unamandla kangakanani.
Ukuba unokunxulumana naliphi na kwezi ngongoma zilandelayo, mhlawumbi uyaphoswa yingongoma yoqeqesho olongezelelweyo.
Vavanya ukuba luhamba njani uqeqesho lwakho
Zibuze le mibuzo ilandelayo:
- «Esi santya sicotha kakhulu. Andinaxesha lalonto. Ndiza kuyenza ngokukhawuleza kancinci ukudlula kubo«. Ukuba unombono onjalo, mhlawumbi awuyi kufumana izibonelelo zolu hlobo loqeqesho.
- «Oku akukho nzima. Kutheni ndiyenza lento? Zeziphi izihlunu ekufanele ndizive?«. Ukuba ukhe waziva ngale ndlela ngexesha lokuzilolonga, gxininisa ekuphuhliseni uxinzelelo olukhulu emzimbeni wakho njengoko kunokwenzeka ngelixa usebenza ngokuzilolonga. Ngamanye amazwi, zama ukwenza okungakumbi.
- Wenza umsebenzi we-accessory ngelixa uchitha ixesha kwi-instagram. Ukuba unokuqeqesha ngokungekho sikweni ngomsebenzi osecaleni ngelixa uthumela kumajelo eendaba ezentlalo okanye ufumene ithuba, amathuba okuba awuzami ngokwaneleyo kwaye ngokuqinisekileyo uswele injongo esiyifunayo ngabom. Ngokufanayo, ukuba eli lixesha lokuba unxibelelane kwaye ufumane abahlobo bakho, ngokuqinisekileyo kukho into engalunganga.
- «Kutheni abantu bethatha ixesha elide kangaka?«. Ukuba usoloko ungowokuqala ukugqiba, phinda ucinge ngendlela ozenza ngayo izinto ezilula ekupheleni komsebenzi wakho.
- Ubusenza umsebenzi omninzi owongezelelweyo kwi-glutes yakho kunye ne-hamstrings, kodwa ayiguqulelwanga kokomelela okukhulu kwi-squat yakho okanye kwi-deadlift. Ukuba i-accessory umsebenzi ayiguquleli kwinzuzo kwenye indawo, isenokuba lixesha lokuphinda uphonononge uqeqesho lwakho lwesincedisi okanye ufumane uncedo kwaye ufumanise apho uphose khona uphawu.
- uyayitsiba ngokupheleleyo kwaye uthatha isigqibo sokwenza ii-burpees ezili-100 ngexesha elinye. Ukuba ucinga ukuba ufuna ubuninzi obuninzi ngalo lonke ixesha kwaye awushiyi kwindawo yokuzivocavoca de uzive ngathi ubethwe yibhasi, awuphuculi ngokukhawuleza njengoko ucinga kufanele, kukho into engalunganga kwaye mhlawumbi zifuna ii-burpees ezincinci kunye nomsebenzi othe kratya.