Isihloko sethu namuhla ukunyakaza kwamaphaphu Dala imilenze yethu futhi ube sesimweni! Uma unesithakazelo ekwakheni umzimba, kufanele uqaphele ukubaluleka kwemisipha yomlenze. Enye yezindlela eziphumelela kakhulu zokuzivocavoca zokubumba umlenze ngokungangabazeki ukuzivocavoca imilenze yangaphambili. Ukuze unciphise indawo engezansi yomzimba, okhalweni nemilenze ukwenza amaphaphu Qiniseka ukuthi ufunda. Ngoba lo msebenzi ukuthuthukisa imisipha yomlenze Akugcini nje ukwandisa izinga lokushaya kwenhliziyo kodwa futhi inikeza ukushiswa kwamafutha okusheshayo. Ukukubeka kalula nangegama elilodwa, ngesikhathi sokuzivocavoca “hambisa” noma “isinyatheloKubonakala sengathi ".
Sizoklelisa ukunyakaza okusebenzayo kakhulu ongakwenza ngisho nangesisindo somzimba wakho ngasekupheleni kwesihloko. Kodwa ngaphambi kwalokho, ake sibone ukuthi iyiphi imisipha eyisebenzisayo nokuthi yiziphi izinzuzo zayo.
Imiphi Imisipha Esetshenziswa Ukunyakaza Kwephaphu?
Imisipha yethu yemilenze ihlukaniswe yaba izingxenye ezihlukahlukene njengangaphambili, emuva, ohlangothini nomlenze wangaphakathi. Yimiphi imisipha futhi isebenza kuphi? Uma usho njalo, njengoba ubona esithombeni esingezansi;
- I-Quadriceps (umlenze wangaphambili)
- I-Hamstrings (umlenze wangemuva)
- I-Glutes (indawo ye-hip)
Isebenzisa imisipha yayo ngenkuthalo.
I-athikili ehlobene: Ukushiswa Kwamafutha Nge-Interval Training
Yiziphi Izinzuzo Zokuzivocavoca Kwe-Lunge?
Ukunyakaza kwemilenze ngokuvamile kusiza ukunciphisa umzimba, isifunda esiwumgogodla Ihlanganisa ukunyakaza okuyisisekelo okuthuthukisa ukushiswa kwamafutha futhi kwandise ukushiswa kwamafutha. Ikakhulukazi imisipha ye-quadriceps ne-hamstrings, esiyibiza ngokuthi imisipha yomlenze ongaphezulu, wangaphambili nangemuva, ngokulandelana, isebenza ngokuzikhandla nokunyakaza kwamaphaphu. Njengoba le misipha ikhula, indawo yomlenze ne-hip iyancibilika futhi izicubu ezinamafutha ziyancipha. Imisipha yakho iba namandla futhi imilenze yakho iqala ukuba mincane. Ngisho noma imilenze yakho iba mncane, ngeke ibukeke kabi ngokuphambene nalokho, uzoba nemilenze eqinile negcwele. Ukufingqa izinzuzo:
- Ithuthukisa imisipha yemilenze
- Iyancipha futhi ibumba imilenze
- Incibilikisa okhalo
- Khulisa ukushiswa kwamafutha
- Isheshisa ukwehla kwesisindo
- Kungenye yezivivinyo eziphumelela kakhulu zokunciphisa umzimba.
- Ilolonga indawo engezansi yomzimba
- Kwandisa ukubekezela namandla
- Ithuthukisa ukugijima nokusebenza kwe-cardio
Indlela yokwenza i-Lunge Movement?
Ngokuyinhloko, kusekelwe ekusebenziseni imilenze yakho, ukuthatha isinyathelo esikhulu phambili, emuva, emaceleni, nge-diagonally (emuva noma phambili) ngomlenze owodwa futhi uphinda ukunyakaza ngomunye umlenze. Ngezansi ungabona ukuthi yini okudingeka yenziwe ukuze ukunyakaza komlenze kuphumelele isinyathelo ngesinyathelo.
- Yima izinyawo zakho zihlukene ngobubanzi behlombe.
- Thatha isinyathelo esikhulu phambili ngonyawo lwakho lwesokudla.
- Goba womabili amadolo ukuze wenze i-engeli engama-degree angu-90 ngemilenze yakho.
- Isifuba sakho kufanele siqonde futhi i-torso yakho ibheke phambili kancane.
- Shintshela komunye umlenze bese uphinde ukunyakaza.
Uma ungafuni ukushiya izandla zakho zikhululekile, ungazihlanganisa okhalweni lwakho. Ngakho, ukunyakaza kungaphezulu ukuxhumanisaUngakwenza ngale ndlela. Uma ufuna imisipha yemilenze yakho ibe namandla futhi ibe mikhudlwana wamaphaphu dumbbell Kungenziwa futhi nge.
Ungawenza Kanjani Amaphaphu Ngokunembe Kakhulu?
I-athikili ehlobene: Ungawenza kanjani ama-Pilates ngezisetshenziswa?
