Iqoqo lokuzivocavoca lokuzihlukanisa labapristi

Noma ngubani osebenza ejimini uyazi ngobukhona bokuzivocavoca okuyisisekelo nokuzihlukanisile. Ukuzivocavoca okuyisisekelo kuyadingeka ukwakha ngokushesha isisindo semisipha, ngenkathi kudla inani elikhulu lamandla nezindleko zamandla.

Ukuzivocavoca umzimba wedwa kuhloselwe ukuqinisa nokunikeza ukukhululeka emisipheni esivele yakhiwa. Ekuqeqeshweni, zombili izinhlobo zivame ukusetshenziswa. Ukuzivocavoca okuhlukanisiwe nezinqe kuhle kumantombazane afuna ukwenza le ngxenye iqine futhi ithoniwe.

Ukuzivocavoca okuhlukanisiwe kwezinqe - kuyini?

Ngokungafani nokuzivocavoca okuyisisekelo, izivivinyo ezizimele zihlose kakhulu ukwakha isimo semisipha esihle. Isici sabo esiyinhloko ukuthi phakathi nalokhu kuqeqeshwa, kubandakanyeka imisipha eyi-1 kuphela, hhayi iqembu lonke ngasikhathi sinye. Ngenxa yalokhu, ngaphansi kwemithwalo, kusetshenzelwa isigaba esi-1 esithile, ngenxa yokuthi singenziwa sibe sikhulu noma sinwebe.

Ukuzivocavoca okuhlukanisiwe kushisa amafutha angaphansi kwesikhumba kahle ezindaweni ezithile zomzimba. Imvamisa abakhi bomzimba banciphisa inani lokuzivocavoca okuyisisekelo ngaphambi kwemincintiswano ebalulekile futhi bazibandakanye bodwa. Lokhu kwenzelwa ukuletha ukukhululeka komzimba efomini elifanele kakhulu ubuncane bamafutha omzimba.

Amantombazane akhetha ukuzivocavoca okunjalo ngenxa yokuthi kungenzeka kube nokulungiswa okuhle kwezindawo eziyinkinga zomzimba ngaphandle kokuthinta ezinye izindawo. Ukuzivocavoca okuhlukanisiwe kwenziwa cishe kunoma iyiphi ingxenye yomzimba, kufaka phakathi izinqe.

Uma umgomo ukwakha imisipha, uhlelo lokuqeqeshwa luqukethe izivivinyo eziyisisekelo ze-4/5 kanye ne-1/5 yokuzivocavoca eyedwa. Futhi esimweni sokunciphisa izinkalo, ukudonsa izinqa, isheduli engu-2/5 ehlukanisiwe no-3/5 ingcono.

Yikuphi okungcono - ukuvivinya umzimba okuyisisekelo noma okuhlukile?

Akunampendulo engangabazeki kulo mbuzo, konke ukuqeqeshwa kuhlanganiswa ngakunye ngamakhono abo, ukuqeqeshwa kanye nezifiso zabo.

Ukuzivocavoca okuhlukanisiwe futhi okuyisisekelo kuyindlela eqinisekile yokuthola umzimba omuhle, inqobo nje uma bebonke. Ukwenqaba noma yiluphi uhlobo lokuzivocavoca, umphumela uzoba mncane noma ungagculisi.

Uma imisipha ekhazimulayo ibuthakathaka noma ingenamandla ngokwanele, kufanele kunakwe kakhulu ukuqeqeshwa okuyisisekelo kule ndawo yomzimba.

Uma kunesisindo semisipha, kodwa ifomu lingakufaneli, kungcono ukwandisa inani lokuzivocavoca elikude. Ngokuhlanganisa kuphela lezi zinhlobo ezimbili, ungafinyelela ivolumu enkulu nokuma okuhle ngesikhathi esifushane.

Ukuzivocavoca okuhlukanisiwe kwezinqe

Kunokuzivocavoca okuningi okuhlukanisiwe kwezinqe futhi ngokuhamba kwesikhathi inani lazo lenyuka kuphela. Kukhona ukuzivocavoca okubanjelwa ekhaya noma emvelweni kanye nalokho okungenziwa kuphela ezindaweni zokuzivocavoca noma zokuzivocavoca umzimba.

Ama-lumges

Ama-lumges angenye yezivivinyo eziphumelela kakhulu zemisipha yemilenze nezinqe.

Kunokwehluka okuningi ngezinto zokulinganisa, izithuthukisi ezingaphezulu nezinye izinguquko ongazithola ukucindezeleka okwandisiwe kulezi zingxenye zomzimba:

1. Ukuze wenze lokhu kunyakaza, udinga ukuma uqonde, izinyawo ububanzi behlombe zihlukaniswe.
2. Ngemuva ngalesi sikhathi kufanele kugobeke kancane emhlane ongezansi, ngemuva kwalokho umuntu kufanele athathe igxathu elibanzi eliya phambili komunye wemilenze.
3. Kulokhu, umzimba kufanele ube sesimeni esilinganayo ungashisi, futhi sonke isisindo siwela emlenzeni wangaphambili.
4. Ngakho-ke, kufanele kube khona i-engeli efanele phakathi kwethanga nomlenze ongezansi, futhi idolo lomlenze wangemuva kufanele libe sendaweni ephakeme yonyawo lwangaphambili.
5. Ngemuva kwalokho, udinga ukubuyela emuva, uthathe indawo yokuqala bese uqhubeka nokuzivocavoca umzimba, ushintsha imilenze.

I-Hyperextension

Lokhu kuhamba kusetshenziselwa ukwakha imisipha nokuqinisa ithanga eliphezulu nezinqe.

Ngaphezu kokukhulisa isisindo semisipha, lokhu kuhamba kusetshenziselwa ezinye izidingo, ngokwesibonelo:

• Ngokuzwa okubuhlungu esifundeni se-lumbar. Kodwa-ke, ngesikhathi sokuqeqeshwa okunjalo, isisindo esingeziwe asinakusetshenziswa.
• Njengokuzifudumeza ngaphambi kokuzivocavoca okunzima nokusindayo ngemuva, okhalweni nasezinqeni.
• Ukulungiselela ukufelwa. Kuvamile ngabaqalayo ukusebenzisa i-hyperextension inyanga ngaphambi kokuqala ukuqeda.

Umthwalo omkhulu kulo msebenzi uwela ku-dorsal extensor, imisipha kanye nemisipha emikhulu yezinqe.

Ngalo msebenzi ungasebenzisa okokusebenza okukhethekile noma imbuzi yezemidlalo:

1. Kufanele uthathe isikhundla sokulala, ngenkathi ugoba ezingeni okhalweni.
2. Kulesi sikhundla, umzimba uzoba ngesimo se-engeli elungile.
3. Okulandelayo, udinga nje ukugoqa, wenze umugqa oqondile, bese uphinde uthathe indawo yokuqala.

Shwiba imilenze ubuyele endaweni omile kuyo

Ukuvivinya umzimba lapho kunokuhlukahluka okuningi okwehlukene ukuze kuthuthukiswe imisipha yamathanga nezinqe. Ukuzivocavoca okunzulu ngosizo lokuqeqeshwa okunjalo kuqinisa umzimba ngesikhathi esifushane.

Kunezinketho eziningi zokuguqula futhi uhlobo ngalunye lubhekele isigaba salo:

• Emuva. Ekushintsheni okunjalo, ama-biceps ethanga nomsipha omkhulu wezinqa kuyasetshenzelwa.
• Phambili. Kule nguqulo, i-quadriceps iyasebenza.
• Ngaphandle. Umthwalo uwela ikakhulukazi emisipheni ephakathi nezinqe.
• Ngaphakathi. Lokhu kujika kuklanyelwe ukuthuthukisa imisipha ye-adductor.

Akukho lutho olunzima ekwenzeni lo msebenzi futhi ungenziwa ekhaya. Konke okudingayo indawo yokuvula umlenze wakho nokusekelwa ukuze ubambelele kukho.

Ngemuva kokuthatha indawo enethezekile, udinga ukuguqula umlenze wakho ngendlela edingekayo, uyibuyise kahle, kepha ngasikhathi sinye akufanele ithinte phansi ngonyawo. Ngemuva kokuqeda amaswidi amaningi, udinga ukushintsha umlenze wakho noma isiqondiso.

Ukuthunjwa komlenze ume ngezinyawo zozine

Lokhu kuvivinya kusebenza kahle ekukhuleni kwe-gluteus medius ne-minimus muscle.

Ngokwenza kwayo, awudingi imishini ekhethekile nanoma yiziphi izinto:

1. Kufanele ungene kuzo zonke izinyawo ezine ukuze i-engeli efanele igcinwe ezingeni le-pelvis nokugoba kwamadolo.
2. Ngemuva kwalokho, udinga ukuthatha umlenze ogobile ohlangothini cishe ngama-degree angama-80, ngenkathi kungafanele ugobe, ulenga phansi noma ulinganise.
3. Lapho ukunyakaza sekuqedile, ungabuyisela umlenze endaweni yayo yasekuqaleni.
4. Ekuzivocavoca umzimba, udinga ukusebenzisa yomibili imilenze ngokushintshana.

Ukuphefumula nakho kubaluleke kakhulu, lapho uphakamisa, uhogela, futhi ukhipha umoya lapho ubuya. Lokhu kuzokwenza lula ukuzivocavoca umzimba.

Kubalulekile futhi ngesikhathi sokuqeqeshwa ukuthi ungagobi emuva futhi uwugcine ufana ncamashi nobuso futhi ugcine umzimba usesimweni esimile ngaphandle kokuwuphendulela emlenzeni osebenzayo. Uma noma iyiphi yale mithetho ingalandelwa, i-angle yokuthunjwa kufanele yehliswe.

Izinyathelo ezisekelweni eliphezulu

Lokhu kuvivinya kusebenza ngempumelelo kunoma yisiphi isigaba sokukhula ngokomzimba. Kwabaqalayo nabantu abanezinkinga emzimbeni, kufanele ubambe ukusekelwa okukhethekile noma ama-handrails. Kwabathuthuke kakhulu noma abasubathi, kunconywa ukwenza ukunyakaza ngamaketela amabili noma ama-dumbbells esandleni.

Lokhu kuzokwenza ukunyakaza kube nzima kakhulu futhi kusebenze kahle:

1. Ukuze uyiqedele, udinga ukuma ngqo phambi kwebhokisi lokugxuma, ibhentshi elikhethekile lokuzivocavoca noma esinye isithiyo esifanayo.
2. Kuyadingeka ukuthatha isinyathelo esiphezulu bese ubeka lonke unyawo endaweni yesikhulumi, ngemuva kwalokho, usebenzisa ukwandiswa komlenze wokuma, unamathisele owesibili.
3. Kufanele wenze ukunyakaza okunjalo ngokulandelana.

Ibhuloho elikhazimulayo

Lokhu kuzivocavoca kuhle kakhulu kunoma yikuphi ukuqina komzimba.

Futhi ekusetshenzisweni kwayo, akukho mishini noma izindlela ezithuthukisiwe ezidingekayo, kuphela indawo eyisicaba:

• Kufanele ulale phansi izinyawo zakho phansi nezithende zakho zisondele ezinqeni ngangokunokwenzeka.
• Ngemuva kwalokho, udinga ukuma ebhulohweni elihhafu, ugxile ezinyaweni nasemahlombe, ngenkathi izandla zakho zilele ngqo emiqamelweni, ezintendeni phezulu.
• Ngemva kokuletha isinqe endaweni ephakeme kakhulu, kuyadingeka ukuthi ukhonte imisipha yezinqa uthathe isikhundla sokuqala.
• Yenziwa ngejubane elinamandla lokuphindaphinda okungu-20-40.

Ukubuyisa umlenze emuva ngenkathi umile epulangweni ezindololwaneni

Kunezinketho eziningi zeplank, futhi zonke zinikela emaqenjini ehlukene emisipha. Ukuhoxa umlenze emuva, ume epulangweni endololwaneni, kukhulisa isifunda esikhazimulayo kanye nethanga elingaphezulu langemuva kahle.

Ukuze uyiqede, udinga ukugcizelela okulele kuphela ngezindololwane zakho phansi, ngqo ngaphansi kwamahlombe akho. Okulandelayo, udinga ukukhipha umlenze owodwa ukuze kwakheke umugqa owodwa oqondile nomzimba, kepha ukunyakaza kufanele kwenziwe ngemizamo yakho ngaphandle kokudlikiza nokugxuma.

Ukuze uzuze imiphumela esheshayo, kufanele usebenzise hhayi kuphela izivivinyo eziyisisekelo kepha futhi nezihlukanisayo. Uma isisekelo sakha isisindo semisipha futhi siqinisa izicubu, izivivinyo ezizimele ziletha ukukhululeka nokunwebeka okuhlelekile. Kunezivivinyo eziningi zezinqe ongazenza ejimini ekhethekile noma uwedwa ekhaya.