Iqoqo lokuzivocavoca amadoda ukuze enze imisipha ekhazimulayo

Ukuzivocavoca okuningi kuhloswe ekwakheni izinqe ezinamathoni, ezibaziweyo. Ukuze wenze lokhu, udinga ukwenza ukusebenzisa kwakho njalo. Ezimweni eziningi, umphumela omuhle ungatholakala ngemuva kwenyanga.

Izimiso zokuqeqesha zokwenza ama-glutes

Ngaphambi kokubheka imithetho eyisisekelo yokuqeqeshwa, udinga ukucabanga ukuthi yimiphi imisebenzi eyenziwa yicubu le-gluteus.

Ubhekele amaphuzu amaningi abucayi:

1. Ukulungiswa kokuhlanganiswa kwe-hip.
2. Ukuqinisekisa ukuma komzimba okuqondile.
3. Yenza kube nokwenzeka ukwakha i-gait eqondile ekhangayo.
4. Ukuthunjwa kwe-Hip nokujikeleza.

Abantu abaningi baziqeqesha futhi ngoba izinqe ezinhle ziheha ukunakwa. Ama-squats akwanele ukunikeza leli qembu lemisipha ukubukeka okukhangayo; kudinga isethi ephelele yokuzivocavoca.

Ukuzifudumeza ngaphambi kokuzivocavoca umzimba

Ukufudumala okulungile kwemisipha kuphela okungagwema ukulimala nezinkinga ezahlukahlukene. Ngaphezu kwalokho, kuhloswe hhayi kuphela eqenjini okukhulunywa ngalo, kodwa kuwo wonke umzimba wonkana.

Izinzuzo zokuzifudumeza ngaphambi kokuzivocavoca zifaka okulandelayo:

1. Ukufudumala kwemisipha nemisipha kukhulisa ukuqina futhi kunciphise ukuvela kokulimala.
2. Izicubu ezifudumele ziyancipha futhi ziphumule kangcono, okusho ukuthi kungenzeka ukufeza umphumela ongcono.
3. Ukuzifudumeza kuzokwandisa umsebenzi wohlelo lwezinhliziyo nemithambo yegazi. Ngenxa yalokhu, umthwalo osenhliziyweni uyehla lapho kufakwa umthwalo ophakeme.
4. Ukugcwala kwezicubu zemisipha nge-oxygen kukuvumela ukuthi uzuze umphumela omuhle kakhulu. Ukujikeleza kwegazi kuphumela ekwandeni okukhulu ekukhuthazeleni ngesikhathi sengxenye eyinhloko yokuzivocavoca.
5. Ukuzifudumeza kudala ama-hormone angeziwe.
6. Ukuvivinya umzimba kuholela ekucindezelekeni okukhulu emzimbeni. Ukuzifudumeza okusezingeni eliphezulu kumlungiselela umthwalo omkhulu.
7. Ukuzivocavoca okulula kungasheshisa izinqubo ze-metabolic.

Kunokuzivocavoca okuningana okukuvumela ukuthi welule umzimba ngaphambi kokulayisha ngqo.

Zimi kanje:

• Uncike phambili kusukela endaweni yokuma. Isikhundla sokuqala: izinyawo zihlukaniswe ububanzi behlombe, ngemuva kwalokho izingalo ziphakanyiswa ngaphezu kwekhanda. Ngesikhathi sokutsheka, udinga ukuthinta phansi. Amadolo agobile kancane.
• Ukuphakamisa amadolo endaweni yokuma. Isikhundla sokuqala: udinga ukuma uqonde, izinyawo zibekwe ndawonye. Umhlane ngesikhathi sokuvivinya umzimba kufanele uqonde, imilenze yenyuke ngokunye futhi icindezele umzimba.
• Iyunithi ye-cardio ihlinzeka ngokusebenza khona lapho imizuzu engu-3. Lokhu kuvivinya umzimba kuzofudumeza izinqe, kuzilungiselele ukuqhubeka kokuzivocavoca umzimba.

Umdlali ngamunye ukhetha uhlelo lwakhe. Kodwa-ke, uhlobo lokuzifudumeza olwenziwe kuncike lapho kubanjelwa khona.

Ukuzivocavoca izinqe kwabesilisa emakhaya

Kunezivivinyo ezimbalwa ezahlukahlukene ezingenziwa ekhaya.

Zibonakala ngezici ezilandelayo:

• Yakhelwe umthwalo olula.
• Imishini ekhethekile yezemidlalo ingasetshenziswa.

Ekhaya, ungenza izinqe zakho zibukeke ziheha ngokwengeziwe. Abaqalayo bangaqala ngokuzivocavoca okulula okuzolungiselela izicubu zemisipha ukucindezeleka okwengeziwe.

Izikwele zeDumbbell

Ukuzivocavoca okuyisisekelo kungama-squats. Kwabaqalayo, kubonakala kulula, kepha ababaningi abakwenzayo ngokufanele. Kungenzeka ukwandise kakhulu ukusebenza kwezikhathi zokuqeqeshwa ngokwandisa umthwalo ngama-dumbbells.

Izincomo zimi kanje:

1. Kubalulekile ukuthatha indawo efanele yokuqala. Ukwenza lokhu, imilenze ihlukaniswe ububanzi behlombe, izithende kufanele zicindezelwe.
2. Ama-dumbbells abekwe kahle ukuze angaphazamisi ama-squats.
3. Inani lezikwele liyahluka kusuka ekuphindaphindeni kwe-8 kuye kwe-10. Inombolo enconyiwe yamasethi ingu-5.

Lokhu kuvivinya kubhekwa njengokusebenza kahle kakhulu. Umthwalo kufanele ukhuliswe ngezikhathi ezithile, ngoba lokhu kuzonciphisa kakhulu amathuba okulimala.

Izikwele ezibuyisiwe

I-gluteus maximus ingagcizelelwa ngokubeka izinyawo endaweni enwetshiwe.

Imihlahlandlela yokwenza lokhu imi kanje:

• Ukuqala ukuma ukuma, imilenze ibanzi kunamahlombe. Okukhethekile kuxhomeke ekutheni amasokisi avuleka ngokuhlobene komunye nomunye ngama-angles angakwesokudla. Ungakhuphula ukuqina komzimba ngokubeka izandla zakho ebhandeni.
• Ngesikhathi se-squat, emuva kufanele kuqonde, kanti izithende akufanele zisuke esisekelweni. Izandla zigcinwa ebhandeni.

Ukuzivocavoca okufanayo kuhlose iqembu lemisipha elihlukile ukwenza ama-glutes.

Ama-lumges

Okunye ukuzivocavoca okuvamile cishe wonke umuntu anakho ku-arsenal yakhe kungamaphaphu. Ngaphezu kwalokho, zingenziwa kalula noma ngesisindo.

Izincomo zimi kanje:

1. Ukuqala kwesikhundla semilenze ndawonye, ​​izinyawo ziyahlanganiswa.
2. I-lunge yenziwa ngonyawo olulodwa kuphela, enye ihlala isesimweni sayo sokuqala.
3. I-torso kufanele iqonde, njengoba ithambeka liba imbangela yokwabiwa kabusha okungalungile komthwalo.

Ngemuva kwe-lunge, umzimba ubuyela esimeni sawo sokuqala futhi isenzo siyaphindwa ngomunye umlenze.

Ukuzivocavoca okuhle ekuseni

Lokhu kuzosebenza kuphela uma ibha isetshenziswa njengesisindo.

Inqubo yokusetshenziswa kwayo imi kanjena:

1. Imilenze ihlukaniswe ububanzi behlombe, ibha ibekwa ezansi kwe-trapezoid.
2. Ingemuva kufanele liqonde, isifuba siqonde nemisipha ihlale ishubile.
3. Lapho uhogela, udinga ukugoba phambili phambili, isinqe sihoxisiwe. Ngesikhathi sokuzivocavoca, awudingi ukucindezela imisipha yakho yangemuva.

Ukuphindaphinda nokusetha okuningana kuzokusiza ukufeza umphumela oyifunayo. Ngesikhathi sokugoba, imilenze ingaba iqonde noma igobeke kancane.

Ukufa

Abantu abaningi basebenzisa i-deadlift njengesenzo esiyisisekelo.

Ukuzivocavoca kwenziwa ngale ndlela elandelayo:

1. Isikhundla sokuqala: izinyawo zihlukaniswe ububanzi behlombe, i-projectile ingaphambili.
2. Ngaleso sikhathi ama-dumbbells asezandleni, amahlombe ehlombe ahlanganiswa, izinqe ziyadonswa emuva.
3. Ukutsheka kwenziwa kuze kuvele umuzwa wokuthi imisipha yeluleke kahle.

Inombolo enconyiwe yokuphindaphinda ku-deadlift okungenani i-10, amasethi okungenani ama-5.

Ibhuloho elikhazimulayo

Ukuzivocavoca okukhulunywa ngakho kwenziwa ukunika amandla imisipha ekhazimulayo. Ukufakwa kwayo kumasethi wokuqeqesha kuzokuvumela ukuthi uzivezele amathuba amaningi.

Ibhuloho le-glute elinesisindo salo lenziwa ngokulandelayo:

• Umhlane ongaphezulu uhlala kwifenisha, izinyawo ububanzi ububanzi ehlombe, amadolo agobile kancane. Ingemuva kufanele libe sesimweni sokungathathi hlangothi.
• Ukukhulisa i-pelvis kwenziwa ngokudlulisela ukusekelwa ezithendeni. Udinga ukuma okwamanje lapho kwakhiwa ibhuloho.

Ibhuloho elibabazekayo kulula ukulenza; akukho mishini ekhethekile edingekayo ukuze uyiqedele.

Swing imilenze yakho emuva

Cishe konke ukuvivinya umzimba kufaka ukufaka ukufakwa komlenze.

Izici zikula maphuzu alandelayo:

1. Kudinga isitendi esisebenza njengosekelo.
2. Imilenze ihlukaniswe ububanzi behlombe, ngemuva kwalokho kuthathwe. Okufanelekile, umlenze kufanele uhambisane phansi.

Ukusebenza kwalokhu kuvivinya umzimba kungakhuliswa kakhulu ngokusebenzisa i-simulator ekhethekile.

Kukhona inani elikhulu lezinhlelo zokuqeqesha ezahlukahlukene ezingakhethwa ngokuya ngokuqina komzimba kanye namanye amaphuzu. Izicelo ezikuvumela ukuthi ubheke umbuso zithandwa kakhulu.