Ukusebenzisa enyeband ukumelanainokunika ukuvuselela okwaneleyo kwi-hip kunye nemisipha yomlenze.Yenza kube lula kuwe ukomeleza amandla emilenze esezantsi kwaye uphucule ngokusebenzayo ukusebenza komgama.Uqeqesho lwe-elastic band amalungu asezantsi angabhekisa kwezi ntshukumo zilishumi zilandelayo.Masifunde kunye!
1. umqolo we-squat
Ibhendi yokuchasaziqhelanise ne "back lunge squat", isiphelo esinye siya kubotshelelwa kwinto esisigxina, esinye isiphelo sijikeleze esinqeni.Phambi kokuba intshukumo iqale, qiniseka ukuba ibhendi yokuchasa ikwimo eyoluliweyo ngokufanelekileyo.Ngale ndlela, amandla anokuthi agxininiswe kwi-gluteus medius.
2. I-squat yomlenze omnye
"I-squat yomlenze omnye" inefuthe elihle ngokukodwa ekuqiniseni imisipha ye-gluteal kunye nokuphucula amandla emilenze ephantsi.Kwaye ukuthintela ngakumbi, ukuphepha ukungalingani kwamandla emisipha kumacala omabini ale meko.Kodwa kaninzi ngenxa yokuba ubunzima buphezulu kakhulu, abazi ukuba baqalise njani ukuzilolonga, kwaye abaqeqeshi abaninzi abazange bawuhoye.
Ngeli xesha, ungasebenzisaiibhendi zokuxhathisaukunika uncedo kunye nokunciphisa ubunzima.Esinye isiphelo siya kubotshelelwa endaweni ephakamileyo, izandla zibambe elinye icala.Ekuqaleni, unokusonga izandla zakho malunga nokujika okumbalwa ukuze ufumane izibonelelo zoncedo olukhulu.Njengoko amandla esanda, ngoko ngokuthe ngcembe wandise kwaye uphumle ibhendi yokumelana.Ude ekugqibeleni ugqibezele ungancediswa.
3. i-curl yomlenze - ibhuloho ye-hip
Hlanganisa i-curl yomlenze kunye ne-hip bridge exercises ukuze uvuselele ngokupheleleyo i-dorsal glutes kunye ne-hamstrings.Ukuziqhelanisa, bopha isiphelo esinye seband ukumelanakwisixhobo kwaye usonge elinye isiphelo eqatheni.Emva koko wolule kancinci ibhendi yokuchasa kude ne-ankile kwaye uyilungiselele kwindawo yokulala.
Okokuqala, guqa idolo ukugqiba umlenze omnye womlenze.Emva koko wandise i-hip joint and push up the hip ukugqiba ibhulorho ye-hip.Ekugqibeleni, wandisa idolo kwakhona kwaye uphinde usebenze.
4. Ukwandiswa komlenze ngasemva
Intshukumo "yokunyuswa komlenze ongasemva" inokuvuselela kwaye yomeleze i-dorsal gluteus kunye ne-hamstrings, ezingamaqela amabini angundoqo asezantsi.
Misa iband ukumelanakwindawo ephakamileyo, ukugoba idolo phezulu, unyawo olunye kwi-resistance band posture ilungile.Emva koko wandise idolo kunye ne-hip joints synchronously ukwandisa kwaye utyhale ibhendi yokumelana.Ngaphantsi, idolo kunye neengqungquthela ze-hip kufuneka zandiswe ngokupheleleyo.
Okokuqala, guqa idolo ukugqiba umlenze omnye womlenze.Emva koko wandise i-hip joint and push up the hip ukugqiba ibhulorho ye-hip.Ekugqibeleni, wandisa idolo kwakhona kwaye uphinde usebenze.
5. I-squat yaseBulgaria yokwahlukana komlenze
Ukusebenzisa i-dumbbells, ii-barbells, kunye nezinye izisindo zamahhala ukuze usebenzise "i-Bulgarian split-leg squat", ngokuqhelekileyo ukuxhathisa okuphantsi kukona kukhulu.Ngokunyuka, ukuchasana kwehla ngokuthe ngcembe.
Okuchaseneyo kuyinyaniso xa uziqhelanisa nomlenze wangaphambili phakathi kweband ukumelanakwaye ubambe iziphelo zozibini ngezandla zozibini.Esi senzo sinokuxhathisa okunamandla phezulu.Ukuba unemiqathango, unokuzama ukubamba ibhendi yokumelana ngezandla zombini, kunye needumbbells.
6. umlenze womlenze kunye nokwandiswa
Njengoko sonke siyazi, "i-apparatus umlenze we-flexion kunye nokwandiswa" isetyenziselwa ukuqeqesha kunye nokomeleza i-quadriceps.Xa iibhendi zokuchasa zisetyenziswa, kukho iindlela ezi-2 zokulinganisa okufanayo, okanye isiphumo esihle ngakumbi.
Okokuqala, faka enye isiphelo sebhendi yokuchasana kwisigxina kunye nesinye isiphelo emadolweni.Gxininisa ingqalelo yakho kwi-knee flexion kunye nokwandiswa kwendawo.Emva koko ufumane ukunyanzeliswa okukhulu kwe-quadriceps.Okulandelayo, vula izandla zakho kwaye ucinezele iband ukumelanaubhijelwe ngamadolo omabini.Gcina umzimba wakho kwindawo yenkxaso eguquguqukayo.Ngoko ke bhetyebhetye idolo, ukulinganisa ukujika komlenze kunye nesenzo sokwandisa.
7. Frog hip bridge
"Ibhulorho ye-frog hip" ayikwazi nje ukuvuselela ukuqiniswa kwe-hip kodwa iphinde iqeqeshe "iqela le-hip lokujikeleza kwangaphandle kwe-hip" esiye sayityeshela.
Songa iband ukumelanakwizangqa ezi-2 kwaye uyisonge malunga nomphezulu wedolo.Emva koko lungiselela iinyawo zakho zibambene kwaye amadolo athinjwe.Xa utyhala isinqe ukuya phezulu, yima umzuzwana.Gcina amadolo akho etyhalelwe ngamandla ngaphandle ukutyhala ibhendi yokumelana.
8. Umlenze omnye wokutsala nzima waseRomania
Sebenzisa iband ukumelanaukuziqhelanisa nokutsalwa komlenze omnye waseRomania.Kwakhona, bamba isiphelo esinye endaweni kwaye ubambe esinye isiphelo ngezandla zakho.Qaphela ukuba wandise ngokupheleleyo i-hip joint kwi-apex kwaye utyhale ukuxhatshazwa okwenziwa liqela.Ukuba umzimba awuzinzanga, omnye umlenze unokucofa inzwane ukuze uncede ngokulingana.
9. Ukubuyisela umlenze wokunyusa
Misa isiphelo esinye seband ukumelanangaphezulu kwaye usonge elinye isiphelo eqatheni.Umthambo, idolo eligobayo elilungelelanisiweyo, ihip 2 amalungu amakhulu, ibhendi yokumelana iya kutsalwa umva ezantsi.Kubonakala ngathi umlenze uphakamisa umva.Ngaloo ndlela ukuvuselela ukomelezwa ngokubanzi kwemisipha ye-hip kunye nomlenze.
10. Ukunyathela komlenze omnye
Isinyathelo somlenze omnye sintshayelelo yeklasi yokunciphisa iintshukumo zoqeqesho lomzimba.Xa kuthelekiswa needumbbells eziphathwa ngesandla, iband ukumelanainokuba kwincopho, eyona nto ixhathisayo kwisihlunu.Inika imisipha uhlobo olwahlukileyo lokuvuselela okutsha!
Ixesha lokuposa: Feb-17-2023