Uma kukhulunywa ngokufaneleka, into yokuqala efika engqondweni yabalingani abaningi ukuqeqesha i-abs, imisipha ye-pectoral nezingalo, nezinye izingxenye zomzimba.Ukuqeqeshwa komzimba okuphansi akubonakali kuyiningi labantu abakhathazeke ngezinhlelo zokuqina, kodwa ukuqeqeshwa komzimba ophansi akubalulekile ngempela.
Yiqiniso, ukuqeqeshwa komzimba ophansi kubaluleke kakhulu!Ngokusebenza, imikhawulo engezansi isekela futhi ibambe iqhaza emisebenzini eminingi yomzimba.Azibalulekile kangako kunamaphethelo aphezulu kanye nesiqu.Ngokubukeka, umzimba "oqinile ongaphezulu nobuthakathaka obuphansi" awulokothi wehluleke ukuhlangabezana nezinga "lokubukeka kahle".Ngakho-ke, ngokuvamile, ungabanaki abangani bokuqeqeshwa komzimba ophansi, sekuyisikhathi sokuzijwayeza ukunyakaza kokuqeqeshwa komzimba ophansi!
Namuhla sizokhuluma ngokusetshenziswa kweamabhande okumelanangokuzivocavoca kwemilenze.
Ukuphakanyiswa kwemilenze yebhande lokuphikisa
Isingeniso sesenzo.
1. Indawo yokuhlala, kungcono kakhulu ukuvumela umzimba ongaphezulu utsheke.Ifindo leibhande lokumelanaokhalweni lwakho bese ubeka omunye umkhawulo webhande lokumelana phakathi kwezinyawo zakho.
2. Phusha imilenze yakho ndawonye bese uphusha izinyawo zakho phambi kwakho.Endaweni ephakeme kakhulu ungakhiyi idolo elihlangene, gcina idolo ligobile kancane.
3. Lawula ibhande lokumelana bese uhlehlisa kancane umlenze, ugcine idolo liseduze nesifuba ngangokunokwenzeka.Phinda ukunyakaza.
Ukunaka.
1. Lo mnyakazo ungowohlangothi lwangaphambili lwethanga, ngokuvamile olunamandla amakhulu.Ngakho-ke, ungakhetha aibhande lokumelanangesisindo esiphezulu.
2. Ungavumeli umlenze uqonde ngemva kokunyakaziswa komlenze.Ngoba lapho idolo elihlangene linwetshwa ngokugcwele, idolo elihlangene lizothwala ingcindezi eyengeziwe.Ngakolunye uhlangothi, akukuhle kumalunga, ngakolunye uhlangothi, akuzuzi umphumela wokuzivocavoca imilenze.
3. Ibhande lokunwebeka phansi konyawo kufanele linamathele kahle, ukuvimbela ukuwa.
Ibhande lokumelanaukushintsha kwe-lateral
Isingeniso sesenzo.
1. izinyawo ezimi phakathi kwebhande lokunwebeka, izandla ezibambe iziphetho ze-elastic band, zilungise endaweni efanele yokumelana.
2. I-squat isigamu noma i-squat kancane, amadolo nezinzwane zibheke ohlangothini olufanayo, futhi ugcine umhlane wakho uqondile.Thatha isinyathelo uye ohlangothini olulodwa, bese uhlehla uye kwelinye.
Ukunaka.
1. Squat amadolo akho abheke ngasezinzwaneni zakho.Ungabophi noma uvumele amadolo akho adlule ezinzwaneni zakho.
2. Lapho unyathela emaceleni, ufuna imilenze yakho ibe namandla kuyilapho ushayela izinyawo zakho ngaphandle.Kunokuba amandla onyawo.
Ibhande lokumelanaumlenze oqondile ukudonsa kanzima
Isingeniso sesenzo.
1. izinyawo ngokuhlukana nobubanzi obufanayo nezinqulu, izinzwane zibheke ngaphandle kancane.Izinyawo kubhande lokunwebeka, ezigxilwe kuzo zombili iziphetho.Lungisa ukuma konyawo ezingeni elifanele lokumelana.
2. Goba, umzimba ongaphezulu ube umugqa oqondile.Amathole abheke phezulu ngangokunokwenzeka phansi, amadolo agobe kancane.
3. Bamba phakathi kwebhande lokumelana ngezandla zombili, i-hip ephezulu.Hambisa izandla zakho kanyeibhande lokumelanaphezulu ohlangothini olungaphambili lwamathole akho bese uvumela umzimba wakho ume uqonde.Ungawakhiyi amadolo ngenkathi umile uqonde.
4. Zizwe inqubo yamandla yama-hamstrings ohlangothini olungemuva lwethanga kulo lonke ukunyakaza.
Ukunaka.
1. ngokuvamile imisebenzi yethu evamile ikakhulukazi isebenzisa uhlangothi lwangaphambili lwamandla omlenze kakhulu.Futhi ukudonsa kanzima komlenze oqondile kuwumsebenzi omuhle kakhulu wokuzivocavoca umzimba we-posterior chain muscle action.Futhi ama-hamstrings anezidingo eziphezulu zamandla nokuguquguquka.Ingase futhi inikeze umphumela omuhle wokuzivocavoca.
2. Ukudonsa umlenze oqondile kunzima kakhulu ukwenza isenzo.Sonke isenzo kufanele sigcine umgogodla usendaweni engathathi hlangothi.Ikhanda, intamo, nomhlane kufanele kwenziwe kuphelele ukuze kusetshenziswe ama-dips nama-jerks.I-knee joint akufanele ivaliwe yonke indawo.Okusho ukuthi, idolo akufanele liqonde ngokuphelele, futhi idolo elihlangene kufanele liguqulwe kancane kakhulu.
3. Amandla akhiqizwa imilenze, kodwa futhi ukuzwa ukunyakaza kwezinqulu.Izwa inqulu yangaphezulu uma usukuma, ne-hip engemuva engemuva uma ugoba.
Ukusebenzisa umlenze usebenzisaamabhande okumelanaingasebenzisa kakhulu ukumelana okukhulu, futhi ukuvivinya umlenze kudinga ukuba kube nokuguquguquka okuhle, ukunyakaza kwe-hip joint ekuhambeni kwemilenze eminingi kuyadingeka ukugxila.Ngakho-ke, lapho wenza izivivinyo zomlenze, uhlanganiswe nokuzivocavoca kwemilenze eguquguqukayo, okungukuthi, ngokusebenzisa ukwelula nsuku zonke ukuze kuzuzwe.
Isikhathi sokuthumela: Jan-19-2023