Ukuzivocavoca kwe-Superman kuwukuzivocavoca okukhulu komzimba ukuvimbela ukulimala okuphansi emuva, ukuthuthukisa ukuma kwakho, nokuthuthukisa ukuxhumana okungcono phakathi kwengqondo yakho nemisipha emhlane wakho kanye nama-glutes. Uma kuziwa ekuzilolongeni okungenziwa cishe noma kuphi lapho kuhloswe khona amaqembu emisipha avame ukunganakwa njengomhlane wakho ophansi, umsebenzi we-superman uphila ngokuvumelana negama lawo ukuze ulondoloze usuku.
Ngenxa yobulula bokuzivocavoca, amaphutha amaningi enziwa lapho kwenziwa uSuperman. Lapho siphakamisa izinyawo nengalo, kufanele siqiniseke ukuthi siziphakamisa ngokuqondana phansi. Gcina ingalo yakho nomlenze uqondile futhi ugweme ukugoba idolo noma indololwane yakho. Kubalulekile ekuzilolongeni ukuthi sibambe isikhundla phezulu ekuphindaphindweni. Okusho ukuthi, lapho uphakamisa ingalo nomlenze wakho ngokushintshana, kufanele ugcine isikhundla ukuze wenze umsebenzi ngendlela efanele. Ungase ungakuzwa lokhu uma ungasibambi ngendlela efanele isikhundla.
Futhi, ukubheka phansi kungasivimbela ekuphefumuleni njengoba besivame ukuphefumula ngesikhathi sokuzivocavoca, kodwa kufanele siphefumule ukuze sithole umoya-mpilo emisipha. Ngaphezu kwalokho, umoya usiza ukuzinzisa umnyombo futhi ukwandise imiphumela yokuzivocavoca.
Ukuhlukahluka kokuzivocavoca kwe-Superman
Lapha sikubonisa izindlela ezingcono kakhulu zokuzivocavoca zikaSuperman ukuze uthuthukise i-butt yakho nomhlane. Uma ukuvivinya umzimba kwasekuqaleni kubangela noma ibuphi ubuhlungu noma ukungakhululeki, noma uma ufuna izinhlobo ezihlukahlukene zokuzivocavoca ukuze wakhe inqulu namandla aphansi emhlane kweminye iminyakazo yezemidlalo, shintsha ukunyakaza okulandelayo.
Khumbula ukuthi ufuna ukuzwa umhlane wakho usebenza, kodwa ungagxili. Yeka ukujima uma uzwa ubuhlungu. Qaphela noma ugweme lo msebenzi uma unokulimala emuva nangemva kwe-trimester yokuqala yokukhulelwa.
Isandiso se-hip esihlanekezelwe ku-Fitball
Lokhu kuhluka kokuqala kungenye yezinketho ezingcono kakhulu uma untula ukuhamba noma uhlushwa ubuhlungu behlombe. Igcizelela kakhulu emhlane ophansi, ama-glutes, nama-hamstrings. Ibhola lokuzinza liphakamisa ukunyakaza (ngokoqobo) futhi lingakusiza ukulungisa ama-hitches kumasu akho, ikakhulukazi ukunyakaza okuphansi kakhulu komhlane; i-hyperextension ingabangela ukumpintsha okufanele kugwenywe. Kunzima ukufihla amaphutha esu ebholeni elizinzile.
Thatha ibhentshi lesisindo bese ubeka ibhola elizinzile phezu kwalo. Ibhola kufanele libe lincane ngokwanele ukuthi uma ulala kulo, ungakwazi ukubamba ibhentshi. Ngenkathi ugcina ibhalansi yakho, phakamisa izinyawo zakho phansi futhi ngenkathi ugcina imilenze yakho iqondile, phakamisa izithende zakho kuze kube yilapho umzimba wakho ushaya ngokuhambisana nebhentshi futhi wehlise umhlane wakho phansi.
Zama ukungavumeli izinzwane zakho zithinte phansi phakathi kwama-reps. Ukushiswa kufanele kubonakale emhlane ophansi, ama-glutes, nama-hamstrings phezulu kwe-rep.
ipulangwe laseChina elihlanekezelwe
Ipulangwe lesilevu elibuyela emuva lithatha ngemva kokujima liye ezingeni elilandelayo. Kungumsebenzi othuthukisiwe we-isometric walo lonke iketanga elingemuva, ikakhulukazi imisipha ye-gluteal nephansi emuva. Usebenzisa umhlane wakho ongenhla nezithende kuphela ukuze usekele, ugcwele iqolo lakho eliphansi, ama-glutes, namanyonga ukuze ungashayi phansi.
Usebenzisa amabhokisi amabili noma amabhentshi esisindo, beka elilodwa ngaphansi kwamahlombe akho nelinye ngaphansi kwezithende zakho ngenkathi ulele ubheke phezulu. Kusukela ngesikhathi umhlane wakho wehliswa kuze kube isithende sakho sithinta ibhentshi, ngeke ube nokusekela. Umgomo uwukugcina indawo yepulangwe ihambisana nomhlabathi ngokubandakanya iketango lakho elingemuva.
Uma usulungele ukukhulisa ukumelana, bamba i-weight plate noma i-dumbbell eduze kwezinqulu zakho (kungcono ukuthi kube nomuntu okusizayo ukuyithwala). Kufanele uzizwe ngokushesha isidingo sokubandakanya ama-glutes akho ukuze ubambe ipulangwe.
Izandiso Emuva - Superman emshinini
Okwenziwa kusukela ku-engeli engu-45 noma engu-90 degree, izandiso zangemuva ziqeqesha imisipha efanayo (kusuka kwelinye i-engeli) njenge-superman futhi kuwumsebenzi osebenza kahle ngokulinganayo wamandla nokuthuthukiswa kwemisipha yomhlane ongezansi kanye nama-glute.
Ngokungafani ne-superman evamile, lena ingalayishwa ngamapuleti, imigoqo, ama-dumbbell, noma amabhande okumelana. Uma wenza lo msebenzi, zama uhlobo ngalunye lomthombo wokumelana ukuze uzwe ngalinye. Indlela yakho kufanele ihlale ifana noma ngabe usebenzisa yiphi, kodwa kunomehluko obonakalayo ekusebenzeni.
sawubona ngebha
I-Barbell Good Morning ingenye ewusizo kulabo abakhululeke kakhudlwana ukusebenzisa i-barbell futhi bagxile ekuthuthukiseni i-squat yabo noma i-deadlift.
Ibha ibeka ingcindezi emhlane ophansi, okhalweni, futhi idinga ukuhamba kahle kwehlombe, ngakho-ke qiniseka ukuthi ungawenza ngefomu elifanele (sebenza ngesisindo esincane kakhulu kuze kutholakale ifomu elifanele). Uma ukuhamba kwehlombe noma ubuhlungu beqolo kuyinkinga, kungaba ngcono ukuncika kakhulu kwezinye izindlela ezibalwe ngenhla. Izinsuku ezinhle kufanele ziphathwe kahle ngemithwalo elula ngaphambi kokukhulisa amandla kanye nobubanzi bokunyakaza.
Ukunwetshwa kwe-Hip nge-hamstring curl
Ukunyakaza kwebhola elizinzile kudinga ukuthi umake indlela yakho ngokwakho. Noma yikuphi ukuchezuka esandisweni se-hip noma i-curvature kuzobangela ukuthi uwe ebholeni.
Izinto zokuqala kuqala, ngenkathi ulele i-semi-supine, beka isithende esisodwa ebholeni elizinzile. Kusuka lapha, bamba i-glute yakho, zungeza izinqe zakho phambili, futhi uthathe indawo yepulangwe ngomunye umlenze wakho ogobile.
Uma usulawula, gobisa umlenze wakho oqondile ufinyeze umsipha wakho ukuze udwebe ibhola elizinzile libheke kuwe. Nokho, ungaphumuli izinqe nganoma yisiphi isikhathi; Kufanele bahlale bekhuthele ngaso sonke isikhathi. Yenza umnyakazo we-eccentric ubuyele ebhodini. Uma usulapho, yehlisa izinqe zakho phansi kuze kube yilapho i-butt yakho ithinta phansi futhi ngokushesha ukhuphukele ebhodini ngaphandle kokuphumula.