Emkhakheni wokuqina, ukuzuza ibhalansi kuwumgomo oyinhloko, kungakhathaliseki ukuthi kusejimini noma ekhaya. Lokhu kuhilela ukuqinisekisa ukuthi ingxenye ngayinye yomzimba iyathuthukiswa futhi isetshenziswe ngokulinganayo, ngokunaka okukhethekile ekusunguleni ibhalansi phakathi komzimba ongaphezulu nophansi. Ukwenza izivivinyo okuhloswe ngazo ezingalweni, emilenzeni, emuva nasesiswini, phakathi kokunye, kunezinhloso ezimbili. Okokuqala, kuthuthukisa ukusebenza ngesikhathi sokuqeqeshwa. Lapho wonke amaqembu emisipha eqiniswa ngokulinganayo, ukukhiqiza kuyanda futhi, lapho kuhlanganiswa nokufudumala okufanele, ingozi yokulimala iyancipha. Nokho, umsipha wethu esiwukhohliwe cishe njalo inkonyane.
Ngakho-ke, sizonikezela lesi sihloko ukuze sikutshele ukuthi yini Ukuzivocavoca okuphumelelayo kakhulu ukuqinisa amathole akho.
Kungani kufanele uqeqeshe amathole?
Esinye isici okufanele sicatshangelwe isici sobuhle. Kulo mbono, imilenze idlala indima ebalulekile ekuboniseni ukukhula kwemisipha, ikakhulukazi amathole anganakwa kakhulu. Ukuqinisekisa ukujima okuphelele ekhaya, kubalulekile ukufaka izivivinyo ezithile eziqondise imisipha yethole ohlelweni lwakho lokujima lomzimba ogcwele. Nokho, Kubalulekile ukuqaphela ukuthi izici zofuzo zibeka imingcele ethile emandleni okukhula ale misipha.
Esinye isici yilesi esikhulume ngaso esingenisweni. Kuyasiza ukugcina ibhalansi futhi inikeze ukuzinza ukwenza izivivinyo ezinamandla nasezimpilweni zethu zansuku zonke.
Inqubo yokuqeqesha amathole imi kanje. Ngezinsuku ezinikezelwe ekuqeqesheni umzimba ophansi, kunconywa ukuqeqesha amathole kanye noma kabili ngesonto. Khetha izivivinyo ezimbili ezinhlelweni esizokunikeza zona bese wenza uchungechunge olu-3 kuye kolu-4 lokuphindaphinda okungu-15 kuye kwangama-20. Uma umusha kulolu hlobo lokuqeqeshwa, kuhle ukuthi uqale ngamasethi ambalwa noma ukuphindaphinda ukuze ugweme ukucindezeleka ngokweqile emisipha yethole. Ukuze uvimbele ama-cramps, kuhle ukuthi uqale ukuqeqeshwa ngesethi yokufudumala elula noma ngaphandle kokusebenzisa izisindo.
Qinisa amathole akho ngalezi zivivinyo
Ithole liyaphakamisa
Qala ngokuma izinyawo zakho zisondele kancane kunobubanzi be-hip-width. Beka izinzwane zakho esitebhisini noma endaweni yesikhulumi futhi unwebe izithende zakho ngaphandle. Gcina izingalo zakho emaceleni akho. Hlanganyela umgogodla wakho kanye nama-glutes, uqinisekise ukuthi umhlane wakho ophansi uhlala usesimweni sokungathathi hlangothi. Phakamisa izithende zakho phezulu ngangokunokwenzeka bese uzehlise ngangokunokwenzeka. Lokhu kuqeda impinda eyodwa.
Phinda lokhu kunyakaza ngenombolo oyifunayo yokuphindaphinda, uphumule kakhulu njengoba kudingeka. Uma kunzima ukugcina ibhalansi, ungakwazi ukumisa iminwe yakho odongeni noma odongeni. Uma ukujima kubonakala kulula kakhulu, sebenzisa ama-dumbbell alula noma anesisindo esimaphakathi ukuze ukhuphule izinga lobunzima.
Ehlezi Ithole Phakamisa
Hlala esihlalweni noma ebhentshini lokuqeqesha futhi ubeke i-barbell noma ama-dumbbell emathangeni akho, ngaphezu kwamadolo akho, kuyilapho ugcina i-engeli engu-90° ngemilenze yakho. Bandakanya umnyombo wakho kanye nama-glutes ukuze uzinzise umzimba wakho futhi uphakamise izithende zakho ngangokunokwenzeka. Ukuwehlisa nje kusho impinda eyodwa. Khulisa isisindo kancane kancane ukuvimbela amajaqamba noma ukulimala kwemisipha. Ungasebenzisa ibhande lokumelana ngokulibamba ezinhlangothini zombili zemilenze yakho futhi ufake izisindo ezinzima.
Ithole liyakhuphuka lihlanganiswe nama-squats
Qala ngokubeka imilenze yakho ibe banzi kancane kunobubanzi bazo zonke izinqulu zakho. Beka ipuleti lesisindo ngaphansi kwesithende ngasinye bese ubeka izinzwane zakho phansi. Bandakanya umgogodla wakho futhi wenze kusebenze ama-glutes akho ngenkathi wenza i-squat usebenzisa isisindo somzimba wakho kuphela. Lokhu kuphawula ukuqala kwempinda yokuqala. Uma ukwazi ukwenza umsebenzi ngokulinganisela okuhle futhi ukhuphuke kancane kancane, uzokwazi ukwengeza isisindo esengeziwe.
Izikwele ezigxumayo
Qala ngokuzibeka endaweni yokuma, uqinisekise ukuthi imilenze yakho ibanzi kancane kunobubanzi bezinqulu zakho. Qhubeka wehlisa umzimba wakho uze uququde bese uziphakamisa ngamandla, ubeke ingcindezi emabholeni ezinyawo zakho. Ngesikhathi esifanayo, yelula izingalo zakho esibhakabhakeni futhi wenze ukweqa okunamandla, uqinisekise ukuthi izinzwane zakho zibheke phansi. Njengoba wehla, yenza umzamo oqotho wokuhlala ngendlela elawulwayo futhi ubuyele endaweni yokuqala ukuze uqedele ngempumelelo Ukuphinda. Kubalulekile ukugcina ukugeleza okuqhubekayo ngaphandle kokuma phakathi kokweqa ngakunye.
Idolo Phakamisa Amaphaphu
Qala ngokubeka imilenze yakho ebangeni elilingana nobubanzi bezinqulu zakho. Qhubeka nokuthatha isinyathelo esibalulekile ukuya phambili ngomlenze wakho wesokunxele, wenze isiqiniseko sokuthi idolo lakho langakwesokudla lithinta phansi, wenza i-engeli efanelekile engu-90° ngomlenze wakho wesobunxele. Bambisana nemisipha yakho eyinhloko, phakamisa isithende sakho kwesokunxele phansi, uziqhubele phambili ngokuphusha unyawo lwakho lwesokunxele. bese uqala umsebenzi futhi. Yenza ukulandelana okufanayo ngakwesokudla. Usuvele uqedile ukuphinda okukodwa. Uma lokhu kuvivinya umzimba kubeka ingcindezi eyeqile emadolweni akho, ungashintsha ama-squats ahlehlayo.
Amaphaphu agxumayo
Qala ngokubeka imilenze yakho ebangeni elilingana nobubanzi bezinqulu zakho. Qhubeka uye phambili ngomlenze wakho wesokunxele futhi ngesikhathi esifanayo wehlise idolo lakho langakwesokudla liye phansi. Qinisekisa ukuthi idolo lakho langakwesokunxele libekwe kancane ngaphambi kweqakala lakho lesokunxele. Phusha phansi ngokususa izinzwane zakho bese ugxuma ngamandla. Ngenkathi usemoyeni, shintsha ngokushesha ukuma kwemilenze yakho bese uthinta kancane. Yenza okunye ukweqa ukuze ubuyele endaweni yokuqala. Lokhu kuqeda ukuphindaphinda okukodwa komsebenzi.
Yeqa intambo
Uma kuziwa ekusebenzeni okuphelele, okuqondise imisipha yenkonyane, ukuzivocavoca okumbalwa okuqhathaniswa nentambo yokugxuma. Ukuqala lo msebenzi, kunconywa ukuthi uqale ngokugxuma okuyisisekelo. Ukuze wenze lokhu, bamba izibambo zezintambo ekuphakameni kwe-hip futhi, izinyawo zakho zihlangene, Ziphushe ngamasentimitha ambalwa ukusuka phansi ngenkathi ugcina ukuma okuqondile.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca okungcono kakhulu kokuqinisa amathole akho.