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IDelta Sport

Amasu nezinzuzo zokugijima nokuphakamisa phezulu kwe-hip

Ukugijima ngokunyusa okuphezulu kwe-hip kusondele kakhulu kusakhiwo, uhlamvu namandla okusebenza okuvamile. Ungathinta kalula futhi ngokukhetha amaqembu emisipha oyifunayo, wandise umthwalo ngokubona kwakho.

Ngempela, ngokugijima okujwayelekile, amanye amaqembu emisipha awasebenzi nhlobo. Ngakho-ke, lolu hlobo lokugijima lusebenza kangcono kunanoma yikuphi okunye ukugijima. Masikhulume ngamasu wokugijima, ubuhle nobubi, futhi sihlaziye amaphutha wabasubathi.

Kusetshenziselwa ini ukugijima okuphezulu okhalweni?

Ukugijima ngezinqulu eziphakeme kungukuzivocavoca okuphumelela kakhulu. Zisetshenziselwa ukwandisa umsebenzi womzimba ngokwazo. Ukugijima okujwayelekile akulayishi amaqembu amaningi emisipha nhlobo

Futhi lapha yonke imisipha iyabandakanyeka, okusho ukuthi amandla omzimba azokwanda. Ngaphezu kwakho konke, ukugijima okunjalo kuhloselwe ukunciphisa umzimba, ngoba amandla amaningi asetshenzisiwe.

Ake sibone ukuthi yini enye ukugijima nge-hip ephakeme kusetshenziselwa:

  • ukusebenzela phambili kwethanga, unyawo, imisipha ye-hip flexor;
  • kuthuthukisa ukuhlangana kwemisipha, kuthuthukisa amandla;
  • ilayisha umshini wokunyathelisa, okusho ukuthi izokhipha isisu;
  • ama-calories amaningi ashisiwe;
  • ukusebenza okuhle kakhulu kwe-cardio, kwandisa ukuthinteka kwenhliziyo;
  • ukufudumeza okuhle kakhulu kwabasubathi, futhi ngaphambi kokuba imithwalo yamandla ishise umzimba, ilungiselela umthwalo.

Ukugijima nge-high hip lift - inqubo

Ukugcina inqubo efanele yokusebenza kubalulekile. Le ukuphela kwendlela yokugwema ukulimala futhi uzuze umphumela osebenzayo.

Ukunyakaza okunjalo, nge-amplitude ephezulu, kusikisela ukufudumala okuhle kokuqala kusuka kumaminithi we-5-10. Kungcono ukugijima ngale ndlela endaweni eyisicaba: ipaki, izinkundla zemidlalo ezinengubo ekhethekile. Awukwazi ukugijima ku-asphalt, ngoba kuzoba khona ukucindezeleka okukhulu emajoyini.

Inqubo yokwenza:

  1. Yima uqonde, phakamisa umlenze wakho wesokudla kuqala, ugobe kancane emadolweni. Thatha isandla sakho sokudla emuva ngaphandle kokugoba. Goba ingalo yakho yesobunxele endololwaneni bese uyibeka ezingeni lesifuba.
  2. Ngemuva kwalokho senza konke esithombeni sesibuko, okusho ukuthi, siphakamisa umlenze wangakwesokudla, bese sithatha ingalo emuva futhi sigobe endololwaneni. Izingalo kufanele zisebenze njengokusebenza okujwayelekile. Bavele bakwenze ngamandla. Lokhu kuzosiza ukuphakamisa unyawo lwakho phansi ngaphambi kwesinyathelo esilandelayo futhi kugcina ibhalansi ngokuphelele. Yenza izivivinyo, bamba izingalo zakho eduze kwakho, bese uzama ukugijima nemilenze yakho iphakeme. Le ukuphela kwendlela yokuqonda ukuthi kuzoba nzima kanjani ukuphuma ebusweni ngaphansi kwezimo ezinjalo, bese ugcina ibhalansi ngenkathi wenza kanjalo.
  3. Ithanga kufanele liphakanyiswe phezulu futhi kaningi. Uma ngasizathu simbe lokhu kungenzeki ukukwenza, yehlisa ukuphakama. Imvamisa kufanele ihlale ezingeni elifanayo, lokhu kuyindlela ephumelela kakhulu.
  4. Zama ukugcina umzimba umile, noma ngokuthambekela phambili kancane. Akunasidingo sokuphinda amaphutha abanye bese ugijima, uncike emzimbeni emuva. Ingemuva lizothola umthwalo owengeziwe, futhi imilenze, kunalokho, izobe ingabandakanyeki kangako. Ngakho-ke, bheka ukuma komzimba ngenkathi ugijima ngesinqe uphakanyisiwe.
  5. Lapho ufika, beka izinyawo zakho ezinzwaneni zakho ukugwema ukulimala. Ukufika kufanele kube kusentwasahlobo, kuthambe.
  6. Ukugcizelelwa kufanele kube ekuphakamiseni umlenze ekusekelweni, hhayi okuphambene nalokho ekubekweni kwawo. Ukubeka imilenze yakho ngendlela ehlukile kungalimaza imisipha namalunga.
  7. Udinga ukuphefumula ngomlomo nangamakhala ngasikhathi sinye. Lapho usebenza ngamadolo aphakeme, udinga ukushintsha ijubane lakho ngezikhathi ezithile, usheshise futhi wehlise ijubane. Noma, gcina ijubane lakho elijwayelekile lokugijima.

Ubuhle nobubi bokuzivocavoca umzimba

Ukugijima ngokuphakamisa okuphezulu kwe-hip kunezinzuzo eziningi kune-cons:

  • Okuhlanganisa kakhulu ukuvivinya umzimba ukuthi ngokusebenza ngale ndlela ungakhuphula ukukhuthazela komzimba futhi ube nomphumela oqinisayo ojwayelekile.
  • Ungasebenza cishe yonke imisipha emzimbeni wakho ngasikhathi sinye ngaphandle kokuya ejimini.
  • Iqeda ngokuphelele ukucindezeleka, ithuthukise imizwa.

Futhi okubi ukuthi ukugijima ngokunyusa okuphezulu kwe-hip kunokuphikisana, ngakho-ke akubona bonke abantu abangazibandakanya kulo mdlalo owusizo.

Ukungafani nokusebenza

Ukugijima nokuphakamisa isinqe, inguqulo eyinkimbinkimbi yokugijima esijwayele.

Futhi kubhekwa njengezinhlobo ezihlukumezayo, kepha kusenezimo eziphikisayo:

  1. Kuphikisiwe kubantu abanezinkinga zamadolo. Ngoba lelijoyinti libandakanyeka ngokuyinhloko.
  2. Futhi, awukwazi ukwenza lo mdlalo uma kunezinkinga ngomgogodla, futhi kunezifo zenhliziyo nemithambo yegazi.
  3. Kukhona ukuphikisana nokukhuluphala. Ngokusinda ngokweqile, amalunga edolo asevele ehlupheka, futhi ukugijima okusebenzayo okunjalo kuzophinda umthwalo kathathu futhi kubhubhise ama-kneecaps ekusebenzeni okuningana. Ngakho-ke udinga ukwehlisa isisindo kuqala, bese uyagijima.
  4. Kwezinye izifo, kufanele uqale ubonane nodokotela. Nguye kuphela ongavuma noma avimbele ngokweqile lo mdlalo.

Amaphutha amakhulu wabasubathi

Amaphutha wabasubathi kwesinye isikhathi abangela ukulimala okungenakulungiseka empilweni.

Futhi-ke, kuyasiza kakhulu ukufunda emaphutheni abanye abantu:

  1. Lapho zifika, zibeka unyawo ngokuphelele, hhayi kuzwane. Ngenxa yalokhu, amalunga agcwele ngokweqile, amathuba okulimala akhula ngokufanele.
  2. Izinqe ziphakanyiswa kancane, lokhu kunciphisa ukusebenza koqeqesho. Futhi ukuqeqeshwa uqobo kwehliswe kwaba ngu-zero, incazelo ilahlekile.
  3. Imvamisa, izandla zabagijimi zilenga njengeziswebhu emzimbeni, zinganyakazi. Lokhu kwephula inqubo yokuhamba, nokulawulwa kwayo.
  4. Amahlombe atshekele emuva, hhayi phambili. Lokhu kusho ukuthi inqubo yokugijima izokwephulwa: iqolo elingezansi lizothola ukulayishwa okwengeziwe, isinqe ngeke sifane nomhlabathi, izandla ngeke zikwazi ukusebenza ngokujwayelekile, njll.
  5. Ukuwa ngonyawo, akukho ukuqina. Ukumuncwa okwanele kokufika lapho kufika.
  6. Ukuzivocavoca okunjalo kufanele kwenziwe ngokulandelayo: gijima amamitha angama-35-40, ugijime emuva ngejubane elizolile. Awukwazi ukuphoqa imicimbi, udinga ukukhumbula ukuthi ukuqeqeshwa okujwayelekile kuphela okuzoholela kumphumela oyifunayo.

Ukugijima ngokunyusa okuphezulu kwe-hip kulula kakhulu ukuyazi, noma ngabe usaqala. Into esemqoka ukwazi izisekelo zayo: landela inqubo, yenza ukufudumala kokuqala, uphefumule kahle. Sincoma ukuthi ufunde kahle lezi zivivinyo ezilula ukuqinisa impilo nokukhulisa ukuzethemba. Lokhu kugijima sekusizile izinkulungwane zabantu, kuzokusiza nawe. Izifiso nokubekezela kuwo wonke umuntu!

Bukela ividiyo: Character ft. Oskido u0026 Mono-T Inxeba Lendoda (May 2025).

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