Ukuzivocavoca ipulangwe

Ukuvivinya ipulangwe kubhekwa njengenye yezivivinyo ezisebenza kahle kakhulu esiswini. Lokhu kuvivinya umzimba kutholile ukuthandwa ngenxa yobulula bokuqeqeshwa nombono wokuthi kuhle ukwehlisa isisindo. Ngabe kunjalo? Sizokhuluma ngalokhu nokuthi singawenza kanjani lo msebenzi ngokufanele ezintweni zethu zanamuhla.

Ukuzivocavoca kuhlukile ngoba, ngaphandle kwamadivayisi nama-simulators, ngasikhathi sinye kusebenza amaqembu emisipha ehlukahlukene. Le yimisipha yabezindaba, ibhande lamahlombe, izingalo, emuva, imilenze, izinqe.

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Ukuvivinya umzimba ngeplanga futhi kwandisa ukukhuthazela komzimba wonke, kusiza ekwehliseni isisindo ngokusheshisa imetabolism, futhi kuthuthukise nesimo se-psycho-emotional. Akukhathalekile ukuthi ukhetha ukuqeqeshwa kweqembu kuneCrossFit noma ukuqeqeshwa komuntu ngamunye, kungumkhuba weplank okuzokwenza ukwenza ezinye izivivinyo kuphephe futhi kusebenze.

Ukuvivinya ipulangwe kuhle kakhulu ekupholiseni phansi kwe-CrossFit!

Ake sikhulume ngalezi zinto ezilandelayo:

• Zonke izinhlobo zamapulangwe.
• Inqubo yepulangwe elungile.
• Izinzuzo nokulimaza umzimba.
• Ungathuthuka kanjani kubha ezinsukwini ezingama-30.

Izinhlobo zamapulangwe

Zonke izinhlobo zamapulangwe zinemithetho ejwayelekile namasu afanayo okwenza. Kodwa-ke, zihlukile ngesimo somzimba, izingalo, imilenze, ukuthambekela komzimba. Ngakho-ke, amaqembu ehlukene emisipha angafakwa ohlotsheni ngalunye lokuzivocavoca.

• Plank ezandleni eziqondile... Lokhu kungukuzivocavoca okuvamile. Kwenziwa ngokwezibalo futhi kungukuzivocavoca okuhle kakhulu ukuthuthukisa amandla okuzinzisa imisipha yesisu.
  
• Ipulangwe lendololwana inketho eyinkimbinkimbi. I-engeli phakathi komzimba naphansi iyancipha, okwenza kube nzima ukuma. Ngaphezu kwemisipha yomshini, i-pectoralis muscle enkulu, i-deltoid, imisipha emikhulu eyisikwele yangemuva, imisipha yendawo engaphandle yethanga ifakiwe emsebenzini.
  
• Ipulangwe elinengalo noma umlenze oweluliwe... Kuqinisa ukusebenza kokuzivocavoca ngokunciphisa i-fulcrum. Kubeka ukucindezeleka okuningi emisipheni eyinhloko futhi kuthuthukisa ibhalansi kahle.
  

  

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• Ibha eseceleni... Okusho ukuthi, umile endaweni engaguquki engalweni engu-1 nasemlenzeni ongu-1.
  

Njengoba usukwazi lokhu kuvivinya umzimba, ngemuva kwalokho ungahlukanisa ukuzivocavoca umzimba kwakho ngokungeza ukweqa, ama-push-up, ukusonteka, ukuvuza kuhlobo lwakudala, kanye nokusebenzisa amadivayisi angeziwe, isibonelo, i-fitball, ibhentshi, izinsimbi ngendlela yepancake noma isaka.

Ukuzivocavoca kwepulangwe kuyatholakala ngokuhlukahluka okungaphezu kwekhulu. Namuhla sizobhekisisa izinhlobo ezimbili zakudala: ezingalweni nasezindololwaneni. Ukuzivocavoca kubonakala kulula, noma kunjalo, uma wephula inqubo yokwenza, ukusebenza kwayo kungaba yize. Ngakho-ke, ngaphambi kokungena kubha, funda ngokucophelela umbhalo ongezansi bese kuthi izinzuzo zokuzivocavoca zibe phezulu.

Inqubo yokwenza

Manje sizothola ukuthi singawenza kanjani umsebenzi weplank sisebenzisa isibonelo sezindlela ezi-2 zakudala zokubulala - ezingalweni eziqondile nasezindololwaneni.

Kunemininingwane eminingi futhi kuyaqondakala mayelana nebha ekuvidiyo - ake sibuke!

Plank ezandleni eziqondile

Khumbula, inqubo efanele ebalulekile. Ngaphezu kwalokho, lapho ubhekane nezinkomba zokuzivocavoca umzimba, kancane kancane uzokwazi ukwenza ngcono izinkomba zesikhathi. Ngosuku lokuqala lwekilasi, ukuma kubha amasekhondi angama-20 kuzokwanela abaqalayo. Nsuku zonke ungathuthukisa kancane kancane imiphumela yakho. Ngemuva kwalokho uzothola imiphumela emihle kakhulu.

Uma ungenaye umeluleki ozohlola ukunemba kwale nqubo, bese uzivocavoca phambi kwesibuko. Futhi sebenzisa umata wokufaneleka.

1. Thatha isikhundla esithandekayo. Ukusuka kulesi sikhundla, ziphakamise ukuze uncike kuphela ezintendeni zezandla nezinzwani zakho. Izandla kufanele zibe ngaphansi kwamahlombe ncamashi.
2. Musa ukugoba imilenze yakho, uyigcine iqonde
3. Indawo engemuva iqonde impela. Amahlombe ehlombe ehlisiwe. Ungazungezi umhlane wakho noma uvule ithambo lakho lomsila. Ngibheke phambili
4. Umshini wokushicilela kufanele ugcine ukungezwani okukhulu futhi ungakhululeki kuze kube sekupheleni kwebha.
5. Izinyawo zingabekwa ndawonye, ​​noma zingasakazeka zihlukaniswe nobubanzi behlombe. Uma izinyawo zakho zibanzi, kuba lula ukwenza ukuvivinya umzimba, noma kunjalo, uzonciphisa ukusebenza kahle kwemisipha.
6. Ukuphefumula - ukuzola nokuqhubekayo

Inkinga yokuzivocavoca umzimba

• Ipulangwe elilodwa lomlenze. Kuyadingeka ukuthi usukume, ugcine yonke le mithetho engenhla futhi uphakamise umlenze owodwa phezulu, ugcine isimo somzimba simi ndawonye. Ngemuva kokuphothula ukuzivocavoca ngomlenze owodwa, phinda nomunye. Ukugcina ibhalansi, izingalo zakho zingabekwa zibanzi kancanyana kunamahlombe akho.
  

  

  © Mihai Blanaru - stock.adobe.com

• Ipulangwe eleluliwe. Ume eplankini, welula isandla esisodwa uye phambili noma usifihle ngemuva kwakho bese ugcina ibhalansi yakho, qiniseka ukuthi umhlane wakho uqondile. Phinda izinyathelo ezifanayo ngesinye isandla.
  

  

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Ipulangwe lendololwana

Umgomo wokubulawa uyafana nakwibha yesandla. Umehluko kuphela ukuthi uncike ezingalweni zakho zangaphambili. Ukuze wenze lokhu, udinga ukugoba izingalo zakho, gcina izindololwane zakho zingaphansi kwamahlombe akho. Qiniseka ukuthi umgogodla awugobi, umsila awuphumi, futhi i-abs ihlala isenkingeni.

Inkinga yokuzivocavoca umzimba

• Ngomlenze owodwa. Uncike endololwaneni, phakamisa umlenze owodwa bese uhlala kule ndawo. Bese uphinda ngomunye umlenze.
• Ngesandla eseluliwe. Ukusuka epulangweni lendololwana, yelula ingalo yakho phambili. Ngemuva kokuma kule ndawo imizuzwana embalwa, shintsha isandla sakho.
• Ipulangwe elisezingalweni nasezindololwaneni lingahlanganiswa libe umsebenzi owodwa. Okokuqala, bamba izingalo eziqondile, bese wehla endololwaneni, ugoba enye ingalo, bese enye. Bese ubuyela endaweni yokuqala. Phinda izikhathi ezimbalwa.

Ividiyo enezinketho zamapulangwe eziyi-5 ezingajwayelekile nezisebenza ngempumelelo, kulabo abenza ngokuzethemba inguqulo yakudala yalolu hlelo:

Izinzuzo nokulinyazwa kweplanka

Kungani umsebenzi weplank ulusizo? Ngokujwayelekile, izinzuzo ezivela kukho zingahlukaniswa zibe izingxenye eziningana, njengezinzuzo zangemuva, imilenze kanye ne-abs. Ake sikhulume ngokuningiliziwe ngecala ngalinye maqondana nezinzuzo nobubi bokuvivinya umzimba.

Izinzuzo emuva

Ubuhlungu beqolo buthinta iningi labantu abahola impilo yokuhlala phansi. Ingemuva liyindawo esengozini yabo bobabili abagijimi abangochwepheshe nezivakashi ezijwayelekile zokuzivocavoca. Isizathu esiyinhloko salokhu yimisipha yomzimba ebuthakathaka. Izinzuzo zePlank Back Exercise ukuqinisa amaqembu emisipha abhekene nokuzinzisa umzimba wethu. Ngesikhathi sepulangwe, kusetshenzwa imisipha emikhulu yangemuva: iqonde, lats, imisipha yomhlane ongezansi nentamo. Umthwalo olinganiselayo onjalo ku-ABS nangemuva kwenza ukuma kube okulungile nesisu sithanjiswe. Ukwenza ukuvivinya ipulangwe njalo, ungasusa izinhlungu zasemhlane, uqaphele inqubekela phambili yokuzivocavoca amandla, futhi unciphise nokwenzeka kokulimala komgogodla. Ibhande langemuva lizovimbela i-osteochondrosis.

Kodwa-ke, qaphela: ukuzivocavoca kungaba yingozi uma unezinkinga ngomgogodla. Ukwephulwa kwale nqubo kungaholela ekulimaleni emuva.

Izinzuzo zezinyawo

Cishe yonke imisipha yomlenze isebenza epulangwe. Ezinhlotsheni ezahlukahlukene zokuzivocavoca, imisipha ye-gluteus maximus ne-gluteus maximus isenkingeni enkulu, izicubu zethanga nezinkonyane ziyasebenza. Ngokwenza ipulangwe njalo, uzobona ukuthi imisipha yomlenze iyaqiniswa futhi ithoniwe, izinqe ziqine, nemilenze inciphe. Ipulangwe lezinqa linenye imiphumela emihle - ukuncishiswa kwe-cellulite, ngenxa yokuthuthuka kwegazi elincane le-microcirculation kule ndawo. Lapho uqala ukuvivinya umzimba, kufanele ucabangele ukungezwani okukhulu okuwela emilenzeni.

Yize ipulangwe elijwayelekile lenziwa endaweni emile futhi linomphumela omnene emajoyintini, kwezinye izimo, njengezinkinga zamaqakala, ukuzivocavoca umzimba kungaba yingozi.

Ukubabaza

Izindaba ezinhle kulabo abafuna ukunciphisa isisindo. Ngokwenza ibha, ungasusa ngokushesha lawo maphawundi angeziwe. Njengoba wazi, umphumela wokunciphisa umzimba utholakala esimweni sokushoda kwekhalori. Okusho ukuthi, udinga ukusebenzisa amandla amaningi kunokudla. Ngokuhlanganisa ukudla okunomsoco nokuvivinya umzimba, uzosheshisa kakhulu imetabolism yakho, okuholele ekunciphiseni isisindo. Inzuzo yokwehlisa isisindo futhi ukuthi ukuzivocavoca okuhlelekile kokuvivinya umzimba kuqinisa isikhumba futhi kusenze sibe nokunwebeka ngokwengeziwe.

Izimo

Sivele sathola ukuthi ibha inikani nokuthi yiziphi izinzuzo zokuzivocavoca umzimba. Qaphela, noma kunjalo, ukuthi ukusebenzisa ibha kungaba yingozi. Kuyaphikiswa kubantu abanokulimala komgogodla, ama-discs e-herniated, nabesifazane abakhulelwe. Esikhathini sangemva kokuhlinzwa nasemva kokubeletha, ukuzivocavoca umzimba kufanele futhi kwenziwe ngokuqapha. Abantu abanjalo kufanele babonane nodokotela, uma kungenjalo bangadala ingozi enkulu empilweni yabo.

Uhlelo lwezinsuku ezingama-30

Ukuzivocavoca kweplank kuzoba ngumsizi wakho obalulekile endleleni eya kwezempilo futhi ube yisibalo esihle kakhulu. Njengoba usukwazi ukwenza ibha ngendlela efanele, qala izifundo zakho. Umphumela omuhle wokuqeqeshwa ngeke ube mude ekuzeni.
Sebenzisa ngokunenzuzo uhlelo lwethu lokuzivocavoca umzimba lwe-30 Day Plank. Kuyo, ungahlanganisa izinhlobo ezahlukene. Usuyazi ukuthi umzimba ngamunye ulusizo kangakanani. Ngemuva kwenyanga, uzozwa ukusebenza kahle kokuzivocavoca bese ubona imiphumela emangalisayo. Yenza ibha izinsuku ezingama-30 usebenzisa lolu hlelo, oluzokuvumela ukuthi wenze inqubekela phambili ngokwengeza kancane isikhathi sokubulawa.

Bukela ividiyo: Indian Polity:- पचयत रज वयवसथ. Panchayati Raj System. भरत क रजवयवसथ (May 2025).