Ungathanda ukufunda ukuthi ungafunda kanjani ukuzihambela noma ngosizo lozakwethu? Ngabe ucabanga ukuthi lo msebenzi utholakalela kuphela abaqeqeshi bomzimba abaqeqeshiwe? Akunandaba ukuthi kunjani - empeleni, ngokuqeqeshwa okufanele kanye nesimo esihle somzimba samaqembu athile emisipha, noma ngubani angafunda ukuhamba.
Kulesi sihloko, sizobheka ukuthi ungahamba kanjani ngezandla zakho usebenzisa usizo lozakwethu noma umlingani ocijile, nokuthi ungama kanjani uzinyakazise. Sizokutshela nangamaphutha avame ukwenziwa cishe yibo bonke abaqalayo, nokuthi uwagwema kanjani. Sengiphetha, sizochaza kafushane ukuthi ukuhamba okunjalo kusiza kanjani nokuthi ungazilimaza yini.
Isigaba sokulungiselela
Okokuqala, kufanele uhlolisise izinga lokuqina komzimba wakho futhi uma lingaqini ngokwanele, kuzofanele ukuthi upompe. Ake sibheke izinzuzo zokuhamba ezandleni, okuziqeqesha kahle izicubu zomzimba:
- Amahlombe. Zihlole, kukangaki lapho ungakhuphuka khona endaweni yokucima ukoma wenze ama-push-up elele phansi? Uma izikhathi ezingama-5-10 futhi ngaphandle komzamo, unamahlombe aqinile ngokwanele ukuqala ukuhamba ubheke phansi.
Indlela enhle yokukhombisa ngokusobala ukuthi ungafunda kanjani ukuhamba ezandleni zakho yividiyo, vele uvule noma iyiphi indawo yokubamba ividiyo, thayipha umbuzo oseshwayo oyifunayo bese uhlola imiyalelo.
- Ukuze ufunde ukuhamba ubheke phansi, udinga izihlakala eziguqukayo. Donsela izingalo zakho ezingaphezulu phambili, izintende phansi, bese udonsela phezulu iminwe yakho. Uma ungathola izandla zakho ziqondane nezingalo zakho, izihlakala zakho ziyaguquguquka ngokwanele.
- Uma uzibuza ukuthi ungafunda kanjani ngokushesha ukuhamba ezandleni zakho futhi ungawi, khulisa umuzwa wokulinganisela kuqala. Yenza ukuzivocavoca okulula: sukuma uqonde futhi utsheke isifuba sakho uye phambili, welula ingalo yakho yangakwesokudla phambili nomlenze wakho wesobunxele emuva bese ukhiya isikhundla. I-torso yakho, ingalo nomlenze kufanele kube kulayini ofanayo, ngokuqinile kufane phansi. Uma ukwazi ukuma kanjena okungenani imizuzwana engama-30, ukahle ngomqondo wokulinganisela.
Ukuze ulungiselele kahle umzimba ukucindezela kwesikhathi esizayo, sincoma ukwenza izivivinyo ezilandelayo nsuku zonke:
- Ukudonsela phezulu kubha;
- Ukuqamba amanga;
- Ukuhamba ngezisekelo ezi-4. Beka izintende zezandla zakho phansi - qiniseka ukuthi, njengezinyawo zakho, zixhumana ngokuphelele nobuso. Qala ukuzungeza igumbi, ngenkathi uzama ukugcina umhlane wakho uqondile, ungazingeli noma ugobe;
- Hlala phansi nezintende zezandla zakho ngemuva komhlane wakho futhi usakaze izindololwane zakho kancane. Gobisa imilenze yakho emadolweni uyibeke phansi, futhi ihlukane kancane. Phakamisa iphuzu lesihlanu phezulu, isisindo somzimba kufanele siye ezingalweni. Manje qala ukuhambisa kule ndawo.
Ungakufunda kanjani ukuhamba ubheke phansi ngosizo lozakwethu?
Ukuhamba ngezandla ngosizo lomlingani kubhekwa njengenguqulo elula yalolu hlelo, ngoba kulokhu umuntu akudingeki akhathazeke ngokulinganisela. Futhi, akesabi ukuwa, ngoba uqinisekile ukuthi umlingani wakhe uzomubiyela futhi agcine amaqakala akhe esesimweni esifanele. Ngendlela, indlela yozakwethu iyindlela enhle esiza ukufunda ukuthi ungahamba kanjani kahle ezandleni, ezinganeni nakubantu abadala abangenalwazi.
Ingqikithi yale ndlela imi kanje: lapho nje umuntu enza i-push ngemilenze yakhe phezulu, umlingani uyamqinisekisa, evimbela ingozi yokuwa. Ngesikhathi ehamba, uxhasa ngobumnene amaqakala, evimbela imilenze ukuthi ingawi iqonde, emuva noma ezinhlangothini. Okubi kakhulu ukuhamba okunjalo ukuthi umgijimi ngeke akwazi ukufunda ukugcina ibhalansi eyedwa, okusho ukuthi ngeke akwazi ukuhamba kanjalo ngaphandle kokuxhaswa.
Ngakho-ke, uma ufuna ukufundisa ingane yakho ngokushesha ukuhamba ezandleni zakho, qala ukuzijwayeza ngokushesha ngaphandle kokuxhaswa okwengeziwe.
Ungakufunda kanjani ukuhamba ubheke phansi wedwa?
Okokuqala, kufanele uqonde ukuthi akunakwenzeka ukuthi ufunde ngokufanele ukuhamba ezandleni zakho ngemizuzu engu-5 kusukela ekuqaleni, uzodinga okungenani isikhathi sokuhlola izinga lakho lokuqina. Uma uqinisekisa ukuthi unamahlombe aqinile ngokwanele, izihlakala eziguqukayo nomqondo omuhle wokulinganisela, zizwe ukhululekile ukuzama.
- Noma yikuphi ukuzivocavoca njalo kuqala ngokufudumala. Qiniseka ukuthi wenza ukuzivocavoca umzimba ukufudumeza imisipha yakho yehlombe, i-abs, emuva nezihlakala.
Uyazi ukuthi imiphi imisipha esebenzayo lapho uhamba ezandleni zakho? Ama-triceps, amahlombe, i-abs kanye ne-back back, lezi yizo okumele uzifudumeze kuqala.
- Asikukhuthazi ukuqala ukufunda ukuhamba ubheke phansi ubheke odongeni, ngoba kulokhu uzodudula ngamandla kusuka phansi, wazi ukuthi kuzoba nokusekelwa phambi kwakho. Uma uqala ukufunda ukuma phakathi kwegumbi, uzofunda ukubamba ibhalansi ngokushesha okukhulu, okusho ukuthi uzokwazi ukuhamba ngesikhathi esifushane.
- Qiniseka ukuthi indawo lapho uzama ukufunda ukuhamba ngezandla zakho ayinazinto zangaphandle ezingakulimaza lapho uwe.
- Ngendlela, mayelana nokuwa. Ungamesabi, into ebaluleke kakhulu ukufunda ukuthi ungaqoqa kanjani kahle. Sizokhuluma ngalokhu ngezansi, esigabeni sokuphuma okulungile kusuka kuraki.
- Uma wesaba ukuma ngokushesha emilenzeni eyeluliwe, zama ukuma kwengalo yangaphambili. Kubeke phansi, uphushe izinyawo zakho phezulu bese ulungisa amahlombe akho ngokuya phansi. Linda cishe imizuzwana engama-30. Ngenxa yendawo eyandisiwe ye-fulcrum, ukuma okunjalo kukuvumela ukuthi "wenze abangane" ngebhalansi ngokushesha okukhulu.
- Noma yikuphi ukuqeqeshwa kokuzivocavoca "ukuhamba ngezinyawo" njalo kuqala ngomthetho oyinhloko: gcina amahlombe akho ngokuqinile ngaphezu kwezandla zakho. Beka eyokugcina phansi bese ugoqa amahlombe akho phambili phambili ukuze abe ngaphezu kwezintende zezandla zakho, kulayini owodwa. Manje sunduza kamnandi uphakamise izinyawo. Ungesabi, ngaphandle kwalokho i-Push izoba buthakathaka futhi uzowa.
- Lapho usukwazi ukuvikela ukuma, qala ukuhambisa izingalo zakho ngokuthatha izinyathelo. Gcina imilenze yakho ibheke phansi, ungayiqhubeli phambili, emuva noma ezinhlangothini, futhi ungayisabalalisi.
Ungadangali uma izinto zingahambi ngokushesha. Into ebaluleke kakhulu ukuphikelela nokuqeqeshwa okuningi. Futhi ngemuva kokuthi usebenze kahle amasu akho, ungazama ama-hand-push-ups.
Ungafunda kanjani ukuphuma kahle kule rack?
Sizobheka ukuthi yini ukuhamba ngezandla okunikeza isikhashana, kepha manje, ake sithole ukuthi yini okufanele uyenze uma uqala ukuwa:
- Ungabi novalo;
- Zama ukuqoqa uqeqe uye eceleni - ngale ndlela ingozi yokushaywa kanzima incane kakhulu;
- Gobisa amadolo akho bese ugoba umhlane wakho e-arc, uthathe izinyathelo ezimbalwa ezisheshayo phambili - ngenxa yalokho, uzowa ngezinyawo zakho, futhi ungashayi emuva;
- Uma uwulawula ngokuphelele umqondo wokulinganisela, sizokufundisa ukuthi ungaweli nhlobo. Uma uzizwa uwa, gobisa imilenze yakho bese uyidonsela phambili kancane. Isikhungo samandla adonsela phansi sizokuphoqa ukuthi uthathe izinyathelo ezimbalwa ukuya phambili. Ngalesi sikhathi, kufanele ukwazi ukulungisa ibhalansi. Uma kungenjalo, funda iphuzu 3.
- Khumbula, ukufunda ukuwa kahle kubalulekile njengokuhamba!
Amaphutha amakhulu wabaqalayo
- Abantu abaningi budedengu "isando" lapho kufudunyezwa, okuholela ekukhuleni nobuhlungu obukhulu bemisipha ngakusasa ekuseni;
- Kuhle ukuya masinyane enkabeni yehholo, ungathembeli kumlingani noma odongeni;
- Ngenxa yokwesaba ukushaya umhlane wakho, kungaba nzima kakhulu ukusunduza izinyawo zakho okokuqala ngqa. Sincoma ukusabalalisa amacansi namakhushini nxazonke - lapho-ke kuzoba yingozi kancane;
- Akulungile ukusukuma uma izintende ziphansi kakhulu kunamahlombe. Cishe uzowa lapho umzimba wakho uzama ukuma ume ngokunyakaza okuya phambili.
- Uma wesaba ukwenza i-push up ngokuzethemba, zijwayeze ukuhamba ngezinyawo nezinyawo zakho ngasikhathi sinye, futhi ufunde ukuthi ungaphuma kanjani kahle kule rack. Ngamanye amagama, funda ukuwa futhi ungesabi ukushaywa.
Yini inzuzo yokuhamba okunjalo?
Lokhu kuvivinya umzimba kukhulisa ngokuphelele imisipha yebhande lehlombe, emuva ne-abs. Kulula ukukwenza, kepha kukhulisa ukuzethemba kwakho kakhulu. Zama ukuchaza ukuthi ungafunda kanjani ukuhamba ezingalweni zakho ekhaya nengane yakho, futhi ngesonto uzonqoba afunda nabo ngalolu hlelo oluhlekisayo futhi, ngasikhathi sinye, iqhinga elimangazayo.
Lokhu kuvivinya umzimba kuthuthukisa izimfanelo zomzimba njengokulinganisa, ukukhuthazela, namandla. Uqinisa ngokuphelele umnyombo, uqinisa amahlombe nezingalo zangaphambili. Iphinde ivuselele uhlelo lwe-endocrine, ngoba endaweni ebheke phezulu igazi ligijimela ekhanda ngokuqinile, ngaleyo ndlela kubangele ukukhiqizwa nokwenziwa kwamahomoni abalulekile empilweni ejwayelekile. Futhi - kumnandi, okusho ukuthi uma ufunda ukuhamba ubheke phansi, uzokwazi njalo ukubuyisa imizwa enhle.
Lokhu kuvivinya kunokuphikisana, ukusebenza kwaso okungalimaza umzimba:
- Ngenxa yokugeleza kwegazi kuya ekhanda, ingcindezi ingagxuma, ngakho-ke, akunconyelwe abantu abajwayele ukuncipha kwayo.
- Futhi, lesi sikhundla sesifuba sandisa ukucindezela kwamehlo, ngakho-ke ukulengiswa sibheke phansi akuvunyelwe kwi-glaucoma.
- Uma unesikhumba esincane, i-headstand ingadabula ama-capillaries ebusweni bakho, okungathandeki ngobuhle.
Ukufingqa konke okungenhla, wonke umuntu angafunda ukuhamba ngezandla zakhe. Into ebaluleke kakhulu ukuphikelela, ube nesifiso esinamandla nezandla eziqinile. Phonsa ukwesaba kwakho eceleni - le ntaba nakanjani izokuhambisa kuwe!
