Ukubamba ikona emasongweni (L-hlala emasongweni) kungukuzivocavoca okumile kokuthuthuka kwezicubu zomshini nabezindaba. Kuqukethe ukugcina imilenze eqondile ephakanyisiwe phambi kwakho nge-engeli engakwesokudla, lapho umgijimi elenga endaweni ebheke phezulu ye-amplitude yokudonswa kwezindandatho. Uhlobo lwe-engeli emasongweni lunzima kakhulu kunokugcina i-engeli ku-bar, ngoba lapho kulinganiswa ku-hang on the rings, ama-biceps nezingalo zangaphambili zibandakanyeka kakhulu emsebenzini. Ngakho-ke, ukubamba ikona emasongweni kungukuzivocavoca okuhle hhayi kwemisipha yesisu kuphela, kepha futhi nokwandisa amandla okubamba, futhi kuqinisa nemisipha nezindololwane kahle.
Amaqembu emisipha asebenzayo amakhulu yi-rectus abdominis, latissimus dorsi, deltas posterior, biceps nezingalo zangaphambili.
Indlela yokuzivocavoca umzimba
Inqubo yokuzivocavoca ine-algorithm yokunyakaza elandelayo:
- Hang izindandatho usebenzisa ukubamba okuvamile noma okujulile. Khumbula ukuthi indlela ezothatha isikhathi eside impela futhi sidinga ukubanjwa okuphephile. Sebenzisa i-magnesia ukushelela okuncane emasongweni.
- Yenza ukudonsa okugcwele okugcwele futhi ukhiye phezulu, ngokwezibalo ucindezela yonke imisipha esemhlane nasezingalweni zakho.
© Yakobchuk Olena - stock.adobe.com
- Nyakazisa kahle imilenze yakho phambi kwakho ukuze yakhe i-engeli elungile nomzimba wakho, bese ulibala kule ndawo. Zama ukungazigobisi isikhathi eside ngangokunokwenzeka - ngale ndlela uzothola inzuzo ethe xaxa kulokhu kuvivinya umzimba, njengoba imisipha ye-rectus abdominis izosebenza kanzima.
© Yakobchuk Olena - stock.adobe.com
- Letha imilenze yakho phansi bese weqa emasongweni.
Izakhiwo zokuqeqesha
Uma uthatha isinqumo sokubandakanya ukubamba ikona emasongweni ohlelweni lwakho lokuqeqeshwa, khona-ke izakhiwo ezingezansi zizoba wusizo kuwe.
