Ukusebenzisa iqiniso lokuthi isimo sezulu esihle sesivele sisungulwe izinyanga ezimbalwa, ukuqeqeshwa ngaphandle kungenye yezinketho ezinhle kakhulu. Uma umgomo wakho uwukwehlisa isisindo, ukukhetha phakathi kosuku lomlenze noma usuku lwe-abs akunangqondo. Ukuze ube sesimweni esihle somzimba, udinga ukuzinza namandla kuwo wonke umzimba wakho, ngakho ukuqeqeshwa ngokuphelele kuzokwenza ube ne ukuma okungcono futhi ugweme ukulimaza umhlane wakho. Ngaphezu kwalokho, sifuna ukulahlekelwa yilawo makhilogremu engeziwe, futhi ngaphandle uzozizwa ukhuthazekile.
Endabeni yokuba nesikhathi esincane, kuzoba kuhle kuwe ukuthi wenze izinqubo ezisebenza inani elikhulu lemisipha ngesikhathi esisodwa. Okusho ukuthi, ukuzivocavoca umzimba ogcwele. Ngokukhetha izivivinyo eziqondise ngokuqondile amaqembu emisipha emikhulu (njengemilenze) kanye nomgogodla, sizobe sithola inzuzo qeqesha inani elikhulu lemisipha ngendlela efanele nangesikhathi esifanele.
Ngaphezu kwalokho, izivivinyo esizikhethile ziyalingisa ukunyakaza okwenzayo empilweni yakho yansuku zonke, ngakho uzothuthukisa ukusebenza komzimba okungcono.
Yenza umsebenzi ngamunye ngenombolo emisiwe yezimpinda. Yenza kusebenze umgogodla wakho ngaphambi kokuqala umsebenzi futhi ugxile ekugcineni imisipha yakho yesisu iqinile phakathi nokunyakaza. Imisipha yakho eyinhloko izosiza ukugcina umhlane wakho uvikelekile futhi ukuma endaweni efanele njengoba uhamba ngokuzivocavoca. Zikhuthaze ukuthi wenze phakathi kwemizuliswano emibili noma emithathu yokuqeqeshwa.
gxuma inkanyezi
Qala ngokuhlukana kwezinyawo zakho ngobubanzi be-hip. Lungiselela "ukusuka" ngomzimba wakho wonke, uguqe amadolo akho futhi ubeke izandla zakho esimweni sesiphambano. Uma ugxuma, khipha imilenze yomibili emaceleni bese uphakamisa izandla zakho phezulu ukuze umzimba wakho wakhe umumo omkhulu othi "X". Yebo, ikhanda lakho liyiphuzu lesihlanu "lenkanyezi". Lawula ukuwa kokufika okuthambile, ukugoba amadolo bese uphinda ngokushesha. Yenza izimpinda eziphakathi kuka-8 no-12.
Curtsy Lunge ngokuthula
Yima ngomlenze owodwa, ubeke unyawo oluphambene ngemuva kwakho ukuze idolo liwele ngakolunye uhlangothi lwe-ankle emile. Buyela endaweni yokuma, ulethe idolo elifanayo libe yi-hip flexion. Gcina idolo lakho, iqakala, nozwane phezulu. Yima kancane phezulu bese uyaphinda. Yenza cishe izimpinda eziyi-10-12 esigabeni sokuqala, bese ubuyela emuva ukuze wenze okunye okungu-10-12.
Gxuma squat ngaphakathi nangaphandle
Qala izinyawo zakho zibe banzi kunobubanzi be-hip ngokuhlukana. Gcina amadolo akho egobile, gcina umhlane wakho uqondile nesifuba sakho sibheke phezulu, futhi wenze ama-jump squats amancane ngenkathi uvula futhi uvala izinyawo zakho. Izinyawo kufanele zishintshaniswe kusukela kububanzi be-hip-width ukuze zivuleke kakhulu. Kufanele ngaso sonke isikhathi uhlale endaweni esebenzayo, amadolo akho egobile. Ukuphindaphinda okukodwa kuqukethe ukugxuma nokuphuma. Qedela phakathi kwezimpinda eziyi-12 neziyi-15.
side to side squat
Gcina isifuba sakho siphezulu futhi ubuye uqonde. Yenza ama-squats ezinhlangothi, ngaphandle kokushintsha noma ukuhambisa indawo yemilenze yakho. Uma ukuhamba kwakho kukuvumela, thinta phansi ngesandla sakho. Ngokuqhubekayo kufanele usuke kolunye uhlangothi. Yenza izimpinda eziphakathi kwe-12 ne-15.
Ukusuka elungeni elibuyela emuva ukuya ku-kickstand
Yenza ilunge lokuhlehla (emuva), ugcine idolo lakho langaphambili lihambisana neqakala lakho. Ukusuka kuleyo ndawo yephango elingemuva, yenza isandiso somlenze wangemuva, ucindezela kahle i-glute yakho. Gcina isifuba namehlo akho phezulu ngaso sonke isikhathi. Yenza izikhathi ezingu-10-12 emlenzeni owodwa, bese ushintshela komunye.
Buyisela emuva ku-deadlift yaseRomania
Nweba ingalo yakho yesokudla kanye nomlenze wesokudla ngokusemandleni akho kuzo zombili izinkomba, kuyilapho ubhalansisa komunye umlenze. Khona-ke, ngenkathi ubambe ibhalansi yakho, ulethe umlenze wakho wangemuva ungene emuva, ulethe lelo dolo phansi. Ngaphandle kokuphumula kuleso sikhundla, thatha umlenze wakho wenze i-deadlift yase-Romanian. Qedela ukuphindaphinda okungu-10-12 ngakolunye uhlangothi bese ushintshela kolunye.