2 Izivivinyo Abesifazane Okufanele Bazenze Ngokwehlukile Kunabesilisa

-Delile

• Amalenge
• Ama-squats
• Ama-lumges nama-squats
• Buyekeza kwe-

Uma kukhulunywa ngokuzivocavoca umzimba, ikakhulukazi, asikho isizathu sokuthi abesifazane bangakwazi ukwenza ukuzivocavoca okufanayo nokwabesilisa. Kodwa-ke, imizimba yethu yehlukile, ngakho-ke ezinye izinto zidinga ukucatshangelwa.

Okokuqala, abesifazane banemigqa ethambile kanye nama-tendon, ngakho-ke banengozi enkulu kakhulu yokulimala ezindaweni ze-hip nasemadolweni.

Abesifazane futhi banesinqe esibanzi kakhulu njengoba wakhelwe ukuthwala izingane, ngakho-ke kukhona i-engeli enkulu phakathi kwe-femur kusuka enqeni kuya edolweni. Futhi ithambo le-pelvic lowesifazane litshekele ngaphambili, okwenza isinqe sakho nesisu kuphume okunye.

Ngenxa yalo mehluko, abesifazane kufanele baguqule amaphaphu nama-squat ukuze bathole isimo esingcono futhi, vele, baqede ukulimala.

Amalenge

Amaphaphu abuyela emuva angcono kunamaphaphu ahamba phambili. Ephahleni eliya phambili, uncika edolweni lakho langaphambili, ubeka ingcindezi kumalunga nemigqa. Futhi, ngenxa yokuthambekela kwangaphakathi kwezinqulu, abesifazane bakhipha ingcindezi enkulu lapho kunabafana abenza ngalesi sikhathi sokuzivocavoca. Kepha endaweni ebuyela emuva, i-glutes kanye nemisipha ikubamba ukushaqeka, kugcina amadolo akho ephephile. Qiniseka ukuthi ugcine isilevu sakho sihambisana nephansi bese uncika phambili kancane ngesikhathi sokunyakaza emuva ukunciphisa ingcindezi kumhlane wakho ophansi.

Ama-squats

1. Yima endaweni yeplié. I-pelvis ebanzi isho ukuthi ukuma okubanzi kungcono kuma-squats. Ukuma izinyawo zakho zisondele ndawonye kuzophoqelela ukuthambekela kwangaphakathi kwesinqe sakho, kepha ukuma kweplié kuzovumela izinkalo ukuthi zehle ngokwemvelo ngomugqa oqondile phansi.

2. Khomba izinzwane zakho ngaphandle. Lokhu kuzosiza ukuhambisa isisindo sakho ezithendeni zakho ukuze ulwe nokuthambekela kwangaphakathi.

3. Amadolo akho akufanele anyakaze noma yikuphi kodwa nge-engeli engu-90-degree. Gxila ekuhlaleni uhlehle futhi uncike ezinqulwini njengoba wehla esikhundleni sokugoba amadolo akho. Ukwenza kanjalo kuzolinganisa ukudonsa kwangaphambili, okuwukuthi ukudonsa kuya phambili.

Ama-lumges nama-squats

1. Gwema umshini kaSmith.Lo mshini udala ukunyakaza okungekhona okwemvelo futhi ungakhuphula ukulimala kwamadolo ngoba uphoqa umzimba wakho emaphethini angashintshi.

2. Beka i-pad ku-barbell uma usebenzisa isisindo. Abesifazane banemisipha emincane ye-trapezius kunamadoda, ngakho-ke beka i-manta ray, ithawula, noma iphedi ebhodini ukunciphisa ingcindezi engemuva kwentamo yakho. Ukucindezela okwengeziwe lapha kuzohambisa umzimba wakho phambili, kodwa ukuba ne-cushioning kuzokusiza ukuthi ume endaweni engcono futhi ube nokuma okungcono, ngakho-ke wenze kusebenze ama-glutes akho ngendlela efanele.

Buyekeza kwe-