Ukuya ejimini ngaphandle kwesimiso sokuqeqesha kuyiphutha eliphelele, kokubili ngenxa yokulahlekelwa isikhathi nangenxa yenhlangano yokuzivocavoca. Abaningi bethu bathanda ukuba nomhlahlandlela wokuziqeqesha ngaphandle kokucabanga ukuthi yikuphi ukuvivinya umzimba okufanele kwenze ngokulandelayo, ngakho-ke nansi isimiso esiklanyelwe ukuqinisa wonke umzimba ophansi nomgogodla. Amakilasi e-GAP ayindlela enhle yokusebenza kakhulu ku-gluteus, isisu nemilenze; nakuba izivivinyo enginifundisa zona zingezodwa.
Akukhona okokuqala ukuthi ngikutshele ukuthi, ngokombono wami, kungcono ukuqeqesha ngokuzivocavoca okuhlangene ukuze uqinise imisipha eminingi ngangokunokwenzeka ngesikhathi esifanayo. Ngaphezu kwalokho, konke ukunyakaza ozothola kusebenza kahle, ngakho-ke uzobona ukuthuthuka okukhulu osukwini lwakho nosuku. Usulungile?
Isifunda sokuqeqesha
Njengoba umuntu ngamunye enomthamo ohlukile futhi eqala ezingeni elihlukile, ngiphakamisa ukuthi wenze imizuliswano emi-4 yokuzivocavoca oku-6 okulawulwa yisikhathi. Okusho ukuthi, sizokwenza umsebenzi ngamunye imizuzwana engu-45, siphumule imizuzwana engu-15, bese siphumuza u-1:15” ekupheleni komjikelezo ngamunye. Isisindo sebhola lemithi namakettlebell sizosungulwa nguwe, kuye ngamandla akho. Yenza izivivinyo ngaphandle kokuxhamazela futhi unakekele inqubo yakho konke ukunyakaza.
I-Wall squat ngokuthinta ibhola
Ncika umhlane wakho odongeni bese ugobisa imilenze yakho iye ku-90º, njengokungathi uhlezi esihlalweni osicabangayo. Bamba indawo lapho uthinta eceleni ibhola odongeni. Ungeqi isisindo sebhola ngoba kuwumdlalo oshubile. Cishe amakhilogremu angu-4 yisisindo esifanele.
Sprint
Imizuzwana engu-45 ukugijima ku-sprint yinde kakhulu, ngakho-ke ngiphakamisa ukuthi wenze i-sprint yamasekhondi angu-30 bese ugijima ngokusesilinganisweni imizuzwana engu-15 esele. Inketho engcono kakhulu ukuyenza ku-treadmill egobile, ngoba i-ergonomic kakhulu kuneyakudala.
Isikwele seGoblet
Nge-goblet squat sifuna ukujula okuphezulu kanye nobubanzi obukhulu kakhulu bokunyakaza kwemilenze yethu nezinqe. Ukwenza lokhu sizosebenzisa i-kettlebell, ezoqinisekisa ukuthi sibamba kalula futhi izindololwane zethu ziseduze ne-trunk. Hlukanisa imilenze yakho ngokuphindwe kabili ububanzi njengezinqulu zakho futhi wehlise kancane kancane (ngezindololwane zakho ngaphakathi kwamadolo akho). Zama ukungavumeli i-torso yakho incike phambili.
Isisindo esifile
Ukuze usebenze kakhulu umzimba ophansi, i-kettlebell deadlift ingenye yezinketho ezinhle kakhulu. Lapha ungakwazi ukuphakamisa umthwalo wakho, kodwa uqiniseke ukuthi amandla awaveli emhlane wakho ophansi, kodwa kusukela ku-gluteus. Cindezela i-gluteus kahle uma ufika phezulu bese ubuyela phansi nge-back back.
ibhuloho le-gluteal eline-bosu
Ukuphakama kwe-hip noma ibhuloho le-gluteal kuwumsebenzi owenziwa abaningi ngesisindo. Ngiphakamisa ukuthi ukwenze ku-bosu ukuze usebenze ngokuzinza, kunokuba uqine. Uma ufuna ukushuba okwengeziwe, kwenze ngomlenze owodwa.
Ibhola Lomuthi liyaqhuma
I-slams noma ukunyakaza komgayi wezingodo kungenye yezivivinyo eziyintandokazi ukuze usebenze amandla omgogodla. Lokhu kuvivinya okuhlanganisiwe kudinga ukubandakanyeka komzimba wonke: izingalo, umhlane, umgogodla, izinqe nemilenze; ngakho-ke zilungiselele ukuyinika umfutho. Bheka ibhola lomuthi elingenalo ukubuya (kwesihlabathi) futhi elinesisindo esingamakhilogremu angama-5-6. Yiphonse phansi ngawo wonke amandla akho bese uyicosha ngokwenza i-squat.
Ukwenza lokhu kunyakaza ngokuphindaphindiwe kuzosiza nobuchopho bakho ukuthi bukufakele ezenzweni zakho zansuku zonke. Ngakho-ke ukuze uphakamise isisindo phansi, ngiyaqiniseka ukuthi uzoqukula uqulekile.
https://www.youtube.com/watch?v=Rx_UHMnQljU
Extras
Ukuqeda ukunikeza umoba emsebenzini wesisu, ngiphakamisa ukuthi wenze imizuliswano emi-4 yamamitha ayi-15 ngayinye yalezi zivivinyo ezimbili. Ukulingiswa kwezinyathelo zezilwane kungenye yezinketho ezingcono kakhulu zokusebenza yonke imisipha yomzimba, kanye nokuzuza ukushesha nokuthuthukisa ukusebenzisana kwakho.