Amantombazane abheka izinkalo nezinqe njengezindawo ezinenkinga okunzima ukuzimelela. Kodwa-ke, inhlanganisela yokuzivocavoca, ukubhucungwa, nokudla okunekhabhoni ephansi kungasiza ukuqeda imali engafuneki kanye ne-cellulite.
Ukuzivocavoca umzimba ongemuva kwethanga nezinqe kufudumeza ukufakwa kwamafutha kulezi zindawo futhi kuthinte imisipha.
Imisipha engemuva ayibandakanyeki kakhulu ngesikhathi sokuqeqeshwa kwamandla, ngakho-ke wonke amantombazane kufanele abe nezakhiwo zomuntu siqu zokubhekana nezindawo eziyinkinga. Lo mbhalo uqukethe izindlela eziyi-11 eziphumelelayo zokusetshenziswa kwangaphakathi nangaphandle.
Ukwelula umhlane wethanga nezinqe
Ukuqeqesha kudinga ukwelula okufanele nokufudumeza imisipha.
Ukugwema ukulimala nezinhlungu zokujoyina ezingathandeki, udinga ukwenza izivivinyo eziningi zokulungiselela:
Indlela yenombolo 1
- Hlalani phansi ndawonye phambi kwenu;
- Nyakazisa unyawo ubheke kuwe;
- Gobisa kancane amasokisi akho bese udonsela izandla zakho kuwe.
Linganisa kulesi sikhundla imizuzwana emi-5, phinda izikhathi ezingama-5-7. Ngemuva kwezindlela eziningana, sasaza imilenze yakho wenze okufanayo, ugoba kuphela ukusuka kolunye uhlangothi kuya kolwakho imilenze izikhathi ezi-5.
Indlela yenombolo 2
- Ukuze squat;
- Nweba umlenze wakho eceleni;
- Goba uzwane lomlenze ovele obala.
Ukwelula kufanele kwenziwe izikhathi ezingama-7-10 emlenzeni ngamunye, into esemqoka ukugcina umhlane wakho uqonde futhi ungagobi phambili.
Ukuzivocavoca kwenziwa kancane, imisipha yangaphakathi nangemuva kwethanga kufanele ibe nokuqina.
Indlela yenombolo 3
- Sukuma, uhlukane nemilenze ezingeni lehlombe;
- Ncika phambili futhi usakaze izintende zezandla zakho ezingeni lehlombe;
- Linganisa amasekhondi angama-20 - 30 ngamasethi ama-3.
Ukwelula kubhekiswe endaweni engemuva ezinqeni, kufudumele kahle namathoni.
Izithende kufanele zithinte phansi, futhi imilenze akufanele igobeke edolweni.
Ukuzivocavoca umzimba emuva kwethanga nezinqe
Ngemuva kokuzifudumeza okufanele, ungaqala izivivinyo eziyinhloko. Isidingo esikhulu sokuqaliswa kwazo hhayi ukukwenza ngamandla.
Ukuzivocavoca kuyafudumala, ngakho-ke abaqalayo bangathola isiyezi noma ubuhlungu bemisipha. Ukugwema ukungaphatheki kahle, phazamisa ukuzivocavoca umzimba, uphuze amanzi apholile, bese ulala phansi endaweni eyisicaba. Ukushaya kwenhliziyo kuzobuyela kokujwayelekile, ingcindezi izobuyela kokujwayelekile.
Dumbbell Deadlift
Ukwenza lo msebenzi, ama-dumbbells we-2 - 5 kg afanele amantombazane. Uma uchwepheshe, ukuvivinya umzimba kungenziwa nge-barbell engenalutho:
- Thatha ama-dumbbells noma i-barbell ezandleni zakho;
- Imilenze ezingeni lehlombe, amasokisi ahambisana nomunye nomunye;
- Ungahluphi ngamadolo noma ukugoba;
- Goba phansi kuze kube yilapho ukwelula kuvumela;
- Yenza ukuthambekela izikhathi eziyi-15 - 20 kumaqoqo ama-2.
Lokhu kuvivinya umzimba kubeka umthwalo osindayo edolweni. Ukugwema ukungaphatheki kahle kwe-patella, kubalulekile ukwandisa kancane kancane inani lama-squats ngendlela eyodwa.
Ngesikhathi sokugoba, isikhungo samandla adonsela phansi siyashintsha, kepha izithende kufanele zihlale zisendaweni.
Izikwele emlenzeni owodwa
Ukuzivocavoca kungenziwa ngomthwalo wama-dumbbells angu-2.5 kg.
- Izinyawo ububanzi bamahlombe zihlukene, izingalo ziphambi kwakho;
- Goba umlenze owodwa bese uhlala phansi utshekise umzimba kancane;
- Phinda izikhathi eziyi-10-15, izindlela ezimbili emlenzeni ngamunye.
Udinga ukugoqa kakhulu njengoba i-stretch ivumela. Into esemqoka ukuthatha umlenze ogobile emuva kancane.
Amabhampa ashaya
- Izinyawo ububanzi bamahlombe zihlukanisiwe, izandla zibhanti;
- Thatha umlenze owodwa emuva, uhlale phansi;
- Gxuma uphindele komunye umlenze;
- Okunye izikhathi eziyi-10 - 25 ngomlenze ngamunye.
Ukuzivocavoca kwenziwa ngokushesha, ngakho-ke i-squat nokugxuma kwenziwa ngaphandle kokuphazamiseka. Ukuze kube lula, izandla zingakhiywa phambi kwesifuba; ungatshekisi umzimba omkhulu uye phambili.
Amadolo akufanele athinte phansi, kufanele kube nebanga elikulo.
Imilenze eceleni
Ukuzivocavoca kwenziwa eceleni kodonga.
Ukuze uthole imiphumela engcono, ungathatha ibhendi enwebekayo yokwelula:
- Qinisa ingalo yakho uphumule odongeni;
- Imilenze ehambisana nodonga;
- Phakamisa umlenze wakho ngama-degree angama-90 bese uwabeka ngemuva komhlane wakho;
- Yenza izikhathi eziyi-15 - 25 ngomlenze ngamunye, amasethi ama-2.
Ngesikhathi sokubulawa, emuva kufanele kuqonde hhayi ukugoba lapho ubeka imilenze ngemuva. Uma ibhande le-elastic lisetshenziselwa ukusebenza kahle, awudingi ukubeka umlenze wakho ngemuva kwakho. Kulokhu, ukuvivinya umzimba kwenziwa izikhathi ezingama-25-30 ngaphandle kokuphazamiseka.
Uzwane lonyawo kufanele ludonswe phezu kwakho.
Enyusa isinqe
Ukuzivocavoca kwenziwa kulele endaweni eyisicaba:
- Lala phansi, izingalo ziyafana;
- Gobisa imilenze yakho, uyihambise ezinqeni;
- Beka umlenze owodwa edolweni lomunye;
- Khulisa isinqe izikhathi eziyi-10 - 25 ngokulibaziseka kwemizuzwana emi-5 - 7 ngamasethi ama-3.
Ngesikhathi sokuzivocavoca, izithende kufanele zibe seduze kwezinqe futhi zingasuki phansi. Ukuma okulungile lapho uphakamisa - umzimba kufanele wakhe umugqa oqondile, ingemuva akufanele ligobele phambili.
Uma kunzima ukuphakamisa i-torso yakho, ungabeka izandla zakho ngaphansi kwezinqe. Umphumela uzofana.
Ibhuloho elikhazimulayo
Ukuzivocavoca umzimba kuqinisa indawo engemuva yezindawo ezinenkinga futhi kuthinte nemisipha yenhliziyo. Isikhundla sokuqala - elele phansi. Ngemuva kwamathanga nezinqe kuyaqeqeshwa.
- Izandla zihambisana komunye nomunye phansi;
- Imilenze ihlukane ezingeni lehlombe, goba eduze kwezinqa;
- Shiya izandla zakho phansi, uphakamise umzimba wakho endaweni ephezulu;
- Enze amasethi ayi-10 - 25 izikhathi ezi-2.
Lapho uphakamisa, i-torso kufanele iqonde, isisu sidonswe ngaphakathi, nezithende phansi.
Izinqa kufanele zishube ngesikhathi sokukhuphuka futhi zikhululeke ngesikhathi sokwehla.
Imithambeka ekhulayo
Kwabaqalayo, ukuthola umthwalo owengeziwe, ungasebenzisa ama-dumbbells wanoma yisiphi isisindo. Uma engatholakali, amabhodlela amanzi amabili epulasitiki azokwenza. Ochwepheshe bangathatha ibha noma ikamu kuyo, umphumela uzobonakala ngokuphindwe kabili. Into esemqoka ekusebenzeni okulungile ukuthi amadolo akufanele agobe.
Ngama-dumbbells:
- Thatha ama-dumbbells ezandleni zakho, usakaze imilenze yakho ezingeni lehlombe;
- Yama phambili ngama-degree angama-90;
- Lapho utshekisa, sandisa izingalo zakho ezinhlangothini;
- Yenza izikhathi eziyi-15 - 25 kumaqoqo ama-3.
Nge-barbell:
- Sabalalisa imilenze ezingeni lamahlombe, udonse esiswini;
- Beka i-barbell emahlombe akho;
- Ncika phambili;
- Yenza ukuzivocavoca izikhathi ezingama-20-30 kumasethi ama-2.
Ngesikhathi sokugoba, izithende kufanele zihlale phansi, futhi ukugcizelela kufanele kube kuzo.
Uma kunzima ukusabalalisa izingalo zakho ezinhlangothini ngama-dumbbells, khona-ke awukwazi ukuziphakamisa noma ususe ama-dumbbells.
Ibhuloho elilodwa lomlenze
Ukuzivocavoca kufana nokuphakamisa i-hip up, kepha lapha umthwalo omkhulu usezinqeni:
- Lala ngomhlane, usakaze imilenze yakho ezingeni le-pelvis;
- Beka izandla zakho emzimbeni uphumule izintende zezandla phansi;
- Phakamisa umlenze owodwa ngama-degree angama-90;
- Ncika onyaweni lwakho bese uqala ukwelula umlenze wakho ophakanyisiwe ubheke ophahleni;
- Yehlisa umlenze wakho uqonde phansi, kodwa ungawuthinti;
- Phinda ukuvivinya izikhathi eziyi-15 kuye kwangama-25 emlenzeni ngamunye ngokulandelana.
Ukuthola eminye imiphumela, ungabambezela imizuzwana emi-5 ngesikhathi sokukhuphuka. Uzwane lomlenze kufanele ludonswe lubhekiswe kulo ukuze imisipha ihlale isiminyene.
Imithambeka yeKettlebell
Ngokuzivocavoca umzimba, uzodinga i-kettlebell yanoma yisiphi isisindo nevolumu:
- Qondanisa umhlane wakho, donsela isisu sakho ngaphakathi;
- Sabalalisa imilenze yakho ngokulingana, ububanzi behlombe buhlukaniswe;
- Sitsheke umzimba 45 degrees;
- Gobisa amadolo akho ama-degree angama-45;
- Goba i-kettlebell ngesandla esisodwa;
- Phakamisa ubeke isisindo endaweni yaso;
- Yenza ngokushintshana esandleni ngasinye izikhathi eziyishumi ngamasethi ama-3.
Into esemqoka ukugoba amadolo akho ngesikhathi sokubulawa, kusebenza kuphela i-torso nezingalo. Uma kunzima ukugcina umhlane wakho ukulesi sikhundla, ungagoba kancane ngaphansi.
Isilevu kufanele sishube, amehlo abheke phambi kwakho.
Ukuzivocavoca okulandelayo ngemuva kwethanga nezinqe kuzokuvumela ukuthi ususe izindawo eziyinkinga emzimbeni wakho ngomthelela wesikhathi eside.
Amathiphu we-Blitz
- Isincomo esikhulu ukungasebenzisi lezi zivivinyo ndawonye ngesikhathi sokuqeqeshwa. Ukucindezeleka okwandisiwe esifundeni sokuhlangana kwamadolo nesinqe kungaholela emiphumeleni emibi.
- Ukuze ngakusasa intamo nomhlane kungalimazi, ngemuva kokuzivocavoca ngakunye, udinga ukugoqa intamo ngokunyakaza okuyindilinga bese uphumula endaweni eyisicaba imizuzwana engama-30 - 60. Uma i-pain syndrome ibingenakugwenywa, ungathatha amakhefu imizuzu engu-2 - 3 ngesikhathi sokuqeqeshwa.
- Kungcono ukwenza amahora amabili ngaphambi nangemva kokudla. Ukuze uthole umphumela wokushisa kwamafutha, kufanelekile ukuzivocavoca kusihlwa, ngemuva kwesidlo sokugcina. Futhi ukuqinisa imisipha yenhliziyo nokubuyisela uhlelo lokujikeleza kwegazi - ekuseni ngaphambi kokudla kwasekuseni.
- Futhi, ukuze umphumela ngemuva kokuqeqeshwa ubonakale, kufanelekile ukususa ukudla okumnandi nokune-starch ekudleni. Uma usebenzisa inani elingenamkhawulo lemikhiqizo, kufanele ungathembeli kumphumela obonakalayo.
Ukhiye womzimba onempilo ukudla ngokuhlakanipha nokuzivocavoca umzimba njalo.
