Xa kuziwa kumzimba, into yokuqala efika engqondweni yamaqabane amaninzi kukuqeqesha i-abs, imisipha ye-pectoral kunye neengalo, kunye namanye amalungu omzimba.Uqeqesho lomzimba olusezantsi alubonakali ngathi luninzi lwabantu abaxhalabileyo malunga neenkqubo zempilo, kodwa uqeqesho lomzimba olusezantsi alubalulekanga.
Ngokuqinisekileyo, ukuqeqeshwa komzimba ophantsi kubaluleke kakhulu!Ukusebenza, iziphelo ezisezantsi zixhasa kwaye zithatha inxaxheba kwimisebenzi emininzi yomzimba.Azibalulekanga ngaphantsi kweendawo eziphezulu kunye ne-trunk.Ngokubonakalayo, umzimba "owomeleleyo ophezulu kunye nobuthathaka osezantsi" awusoze usilele ukuhlangabezana nomgangatho "obukekayo".Ke, ngokwesiqhelo, ungahoyi abahlobo boqeqesho lomzimba osezantsi, lixesha lokuziqhelanisa neentshukumo zoqeqesho lomzimba osezantsi!
Namhlanje siza kuthetha malunga nokusetyenziswaiibhendi zokuxhathisakwimithambo yomlenze.
Ibhendi yokuchasa imilenze iphakamisa
Intshayelelo yeentshukumo.
1. Isikhundla sokuhlala, kungcono ukuvumela umzimba ongaphezulu uthambe.Iqhina leband ukumelanaujikeleze esinqeni sakho kwaye ubeke esinye isiphelo sebhendi yokumelana phakathi kweenyawo zakho.
2. Tyhila imilenze yakho kunye kwaye utyhale iinyawo zakho phambi kwakho.Kwinqanaba eliphezulu musa ukutshixa idolo elihlangeneyo, gcina idolo ligobile kancinci.
3. Lawula ibhendi yokumelana kwaye ngokukhawuleza uhlehlise umlenze, ugcine idolo ngokusondeleyo esifubeni ngokusemandleni.Phinda ushukume.
Ingqalelo.
1. Le ntshukumo ikakhulu kwicala langaphambili lethanga, ngokuqhelekileyo ngamandla amakhulu.Ngoko ke, unokukhetha iband ukumelanangobunzima obuphezulu.
2. Musa ukuvumela umlenze uqonde emva kokunyakaza komlenze.Ngenxa yokuba xa idolo elihlangeneyo landiswa ngokupheleleyo, idolo elidibeneyo liya kuthwala uxinzelelo olungakumbi.Ngakolunye uhlangothi, akulungile kumalungu, ngakolunye uhlangothi, aluphumeleli umphumo wokusebenzisa imilenze.
3. Ibhanti ye-elastic phantsi kweenyawo kufuneka ifakwe kakuhle, ukukhusela ukuwa.
Ibhendi yokuchasautshintsho olusecaleni
Intshayelelo yeentshukumo.
1. iinyawo ezimi phakathi kwe-band elastic, izandla zibambe iziphelo ze-elastic band, zilungelelanise kwindawo efanelekileyo yokumelana.
2. Isiqingatha se-squat okanye i-squat kancinane, amadolo kunye neenzwane kwicala elifanayo, kwaye ugcine umqolo wakho ngqo.Thatha inyathelo uye kwelinye icala, uze ubuye umva kwelinye icala.
Ingqalelo.
1. Squat amadolo akho ajonge kwicala leenzwane zakho.Musa ukubotshwa okanye uvumele amadolo akho adlule ezinzwaneni zakho.
2. Xa unyathela emacaleni, ufuna imilenze yakho yomelele ngelixa uqhuba iinyawo zakho ngaphandle.Kunokuba kunyanzeliswe unyawo.
Ibhendi yokuchasaumlenze othe ngqo tsala nzima
Intshayelelo yeentshukumo.
1. iinyawo eziqelelene kunye nobubanzi obufanayo nesinqe, iinzwane ngaphandle kancinci.Iinyawo kwi-band elastic, zilungiswe kuzo zombini iziphelo.Lungisa indawo yonyawo kumgangatho ochasayo ofanelekileyo.
2. Goba ngaphezulu, umzimba ophezulu kumgca othe ngqo.Amathole athe nkqo emhlabeni, amadolo agobile kancinci.
3. Bamba umbindi webhendi yokumelana nezandla zombini, i-hip ephezulu.Hambisa izandla zakho kunye neband ukumelanaphezulu kwicala langaphambili lamathole akho kwaye uvumele umzimba wakho ume nkqo.Ungawatshixi amadolo akho ngelixa ume nkqo.
4. Ziva inkqubo yamandla e-hamstrings ngasemva kwethanga kuyo yonke intshukumo.
Ingqalelo.
1. ngokuqhelekileyo imisebenzi yethu yesiqhelo ikakhulu isebenzisa icala langaphambili lamandla omlenze ngakumbi.Kwaye umlenze othe ngqo utsalwa nzima ngumsebenzi olungileyo kakhulu wokuzilolonga womzimba ongasemva wentshukumo yezihlunu.Kwaye i-hamstrings ineemfuno eziphezulu zokuqina kunye nokuguquguquka.Inokubonelela ngesiphumo esihle sokuzilolonga.
2. Ukutsalwa komlenze othe ngqo kunzima kakhulu ukwenza isenzo.Isenzo sonke kufuneka sigcine umqolo kwindawo engathathi hlangothi.Intloko, intamo, kunye nomva kufuneka zenziwe ziphelele kwiidiphu kunye neejerks.Idolo elihlangeneyo akufanele litshixiwe lonke.Oko kukuthi, idolo akufanele lithe tye ngokupheleleyo, kwaye idolo elihlangeneyo kufuneka liguqulwe kancinci kakhulu.
3. Amandla aveliswa emilenzeni, kodwa kwakhona ukuva ukunyakaza kwezinqe.Yiva i-hip ephezulu xa uvuka, kunye ne-hip yangasemva xa ugoba.
Ukusebenzisa umlenze usebenzisaiibhendi zokuxhathisaunokusebenzisa ubukhulu becala ukuchasana okukhulu, kwaye umthambo womlenze ufuna ukuba ube nokuguquguquka okuhle, ukunyakaza kwe-hip joint kwiintshukumo ezininzi zomlenze kuyadingeka ukuba ugxininise.Ngoko ke, xa usenza umthambo womlenze, ugxininiswe kunye nokuguquguquka komlenze, oko kukuthi, ngokunweba imihla ngemihla ukufezekisa.
Ixesha lokuposa: Jan-19-2023