Ukusebenzisa eyodwaibhande lokumelanainganikeza ukukhuthazwa okwanele emisipha ye-hip nemilenze.Kwenze kube lula kuwe ukuthi uthuthukise amandla esitho esiphansi futhi uthuthukise ngempumelelo ukusebenza kwe-sprinting.Ukuqeqeshwa kwe-Elastic band izitho ezingezansi zingabhekisela ekunyakazeni okuyishumi okulandelayo.Masifunde ndawonye!
1. i-back lunge squat
Ibhande lokumelanaprakthiza "i-back lunge squat", isiphetho esisodwa sizoboshelwa entweni engaguquki, enye izungeze okhalweni.Ngaphambi kokuthi isenzo siqale, qiniseka ukuthi ibhande lokumelana lisesimeni sokweluleka kahle.Ngale ndlela, amandla angagxila ku-gluteus medius.
2. I-squat yomlenze owodwa
"I-squat yomlenze owodwa" inomphumela omuhle ikakhulukazi ekuqiniseni imisipha ye-gluteal nokuthuthukisa amandla emilenze ephansi.Futhi ukuvimbela okwengeziwe, ukugwema ukungalingani kwamandla emisipha ezinhlangothini zombili zesimo.Kodwa ngokuvamile ngenxa yokuthi ubunzima buphezulu kakhulu, abazi ukuthi bangaqala kanjani ukuzilolonga, futhi abaqeqeshi abaningi bakushaya indiva.
Kuleli qophelo, ungasebenzisaamabhande okumelanaukunikeza usizo nokunciphisa ubunzima.Omunye umkhawulo uyoboshelwa endaweni ephakeme, izandla zibambe omunye umkhawulo.Ekuqaleni, ungakwazi ukugoqa izihlakala zakho ngokuphenduka okumbalwa ukuze uthole izinzuzo zosizo olukhulu.Njengoba amandla ekhula, kancane kancane unweba futhi ukhulule ibhande lokumelana.Kuze kube yilapho ekugcineni ekwazi ukuqeda ngaphandle kokusizwa.
3. ukugoqa umlenze - ibhuloho le-hip
Hlanganisa i-curl yomlenze kanye nokuzivocavoca kwebhuloho le-hip ukuze uvuselele ngokugcwele ama-dorsal glutes nama-hamstrings.Ukuze uzilolonge, bopha umkhawulo owodwaibhande lokumelanaendaweni ethile bese ugoqa omunye umkhawulo eqakaleni.Bese welula kancane ibhande lokumelana kude nehange futhi ulilungiselele endaweni yokulala.
Okokuqala, guqa idolo ukuze uqedele i-curl yomlenze owodwa.Bese welula i-hip joint bese uphushela phezulu inqulu ukuze uqedele ibhuloho le-hip.Ekugcineni, nweba idolo futhi bese uphinda umsebenzi.
4. Ukunwetshwa komlenze ongemuva
Ukunyakaza "kokunwetshwa komlenze ongemuva" nakho kungashukumisa futhi kuqinise i-dorsal gluteus nama-hamstrings, okungamaqembu amabili abalulekile emisipha yemilenze ephansi.
Misa okwesikhashana i-ibhande lokumelanaendaweni ephakeme, ukugoba idolo phezulu, unyawo olulodwa phezu ukumelana band ukuma ngomumo.Bese welula amalunga edolo ne-hip ngendlela efanayo ukuze ande futhi usunduze ibhande lokumelana.Ngezansi, amadolo ne-hip amalunga kufanele anwetshwe ngokugcwele.
Okokuqala, guqa idolo ukuze uqedele i-curl yomlenze owodwa.Bese welula i-hip joint bese uphushela phezulu inqulu ukuze uqedele ibhuloho le-hip.Ekugcineni, nweba idolo futhi bese uphinda umsebenzi.
5. I-squat yaseBulgaria ehlukanisa umlenze
Ukusebenzisa ama-dumbbells, ama-barbells, nezinye izisindo zamahhala ukuze usebenzise "i-Bulgarian split-leg squat", ngokuvamile ukumelana okuphansi kukhulu kakhulu.Ngokukhuphuka, ukumelana kwehla kancane kancane.
Okuphambene kuyiqiniso uma uzijwayeza nomlenze wangaphambili phakathi nendawoibhande lokumelanafuthi ubambe iziphetho zombili ngezandla zombili.Lesi senzo sinokumelana okuqine kakhulu phezulu.Uma unemibandela, ungazama nokubamba ibhande lokumelana ngezandla zombili, nama-dumbbells.
6. ukuguquguquka komlenze nokunwetshwa
Njengoba sonke sazi, "i-apparatus leg flexion and extension" isetshenziselwa ukuqeqesha nokuqinisa i-quadriceps.Lapho kusetshenziswa amabhendi okumelana, kunezindlela ezi-2 zokulingisa okufanayo, noma umphumela omuhle kakhulu.
Okokuqala, namathisela umkhawulo owodwa webhande lokumelana endaweni ethile futhi omunye umkhawulo emadolweni.Gxila ukunaka kwakho ekuguqeni kwedolo kanye nesandiso endaweni.Bese uzwa ukufinyela okukhulu kwe-quadriceps.Okulandelayo, vula izandla zakho bese ucindezela inkinobhoibhande lokumelanaebhince amadolo womabili.Gcina umzimba wakho usesimweni sokusekela esiguquguqukayo.Ngakho guqula idolo, ukulingisa ukugoba komlenze kanye nesenzo sokunweba.
7. Frog hip bridge
"Ibhuloho le-frog hip" alikwazi nje ukukhuthaza ukuqiniswa kwe-hip kodwa futhi liqeqeshe "iqembu le-hip elijikelezayo langaphandle" esilishaye indiva.
Songa iibhande lokumelanaibe yindilinga emi-2 bese uyigoqa phezulu edolweni.Bese ulungiselela izinyawo zakho zithintana futhi amadolo athunjwe.Lapho uphushela okhalo phezulu, yima isikhashana.Gcina amadolo akho ephushelwe kanzima ngaphandle ukuze uphushe ibhande lokumelana.
8. Ukudonsa kanzima kwesiRomania ngomlenze owodwa
Sebenzisa i-ibhande lokumelanaukuzijwayeza ukudonsa umlenze owodwa waseRomania.Nakulokhu, bamba isiphetho esisodwa endaweni bese ubamba esinye isiphetho ngezandla zakho.Qaphela ukuthi unwebe ngokugcwele i-hip joint at the apex futhi usunduze ukumelana okwenziwa ibhendi.Uma umzimba uzinzile, omunye umlenze ungashaywa uzwane ukuze usize ngokulinganisela.
9. Reverse umlenze uphakamise
Misa umkhawulo owodwa we-ibhande lokumelanaphezulu bese ugoqa omunye umkhawulo eqakaleni.Ukuzivocavoca, idolo eligobayo elivumelanisiwe, i-hip 2 amalunga amakhulu, ibhande lokumelana lizodonselwa phansi.Kubukeka sengathi umlenze ukhuphuka.Ngakho-ke ivuselela ukuqiniswa okuphelele kwemisipha ye-hip nemilenze.
10. Isinyathelo somlenze owodwa
Isinyathelo somlenze owodwa siyisingeniso sakudala sokunyakaza okuphansi kokuqeqeshwa komzimba.Uma kuqhathaniswa nama-dumbbell aphethwe ngesandla, ama-ibhande lokumelanakungaba phezulu, ukumelana okuqine kakhulu kwemisipha.Inikeza imisipha uhlobo oluhlukile lokukhuthazwa okusha!
Isikhathi sokuthumela: Feb-17-2023