Buza Umqeqeshi Wosaziwayo: Izeluleko ezihamba phambili zoqeqesho lomjaho

-Delile

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Umbuzo: Ngiziqeqeshela uhhafu wemarathon. Yini okufanele ngabe ngiyayenza ngaphezu kokugijima kwami ​​ukuze ngihlale nginciphile futhi ngimi kahle futhi ngivimbela ukulimala?

A: Ukusiza ukuvimbela ukulimala futhi okungenzeka uthuthukise ukusebenza kwakho ngosuku lomjaho, kunezinto ezine eziyinhloko okufanele ngabe uyazenza ngokuhambisana nokugijima kwakho:

1. Ukuqeqeshwa okujwayelekile kwamandla omzimba wonke. Yenza isikhathi esimisweni sakho sokuqeqeshwa samaseshini wamandla womzimba amabili kuya kwamathathu ngesonto. Ngomzimba ophansi, faka okungenani umnyakazo owodwa ohlangene (umlenze owodwa) ekuzilolongeni ngakunye --ukuhlukana kwama-squats, amaphaphu ahlehlayo, noma amaphaphu ebhodi lama-slide asemaceleni zonke ziyizibonelo ezinhle. Lokhu kuzoqinisekisa ukuthi usebenzela ukwakha amandla alinganayo nokuzinza nhlangothi zombili. Ukuqeqeshwa okuhlangene (ukuqeqesha uhlangothi olulodwa lomzimba wakho ngesikhathi) futhi kuyindlela enhle yokubona noma yikuphi ukungalingani kwamandla noma ukuzinza futhi ekugcineni kusiza ukunciphisa noma yikuphi ukusilela okukhona ohlangothini olulodwa.

2. Ungakhohlwa ama-glutes akho. Zama ukuhlanganisa okungenani ukuvivinya umzimba okukodwa okuqinisa ukuqina kwakho kukho konke ukuzivivinya (ama-deadlifts aseRomania noma amabhuloho e-hip). Ukuphela kwangemuva okuqinile kusiza ukuthatha ingcindezi ethile yezintambo zakho ngenkathi isebenza ukuze zingadingi ukwenza wonke umsebenzi. Lobu budlelwano be-synergistic buzosiza ukuthuthukisa ukusebenza kwakho futhi kunciphise amandla okuthuthukisa noma yiziphi izinkinga ze-hamstring.

3. Ukuqeqeshwa kokuzinza okuyisisekelo. Umsebenzi wokuzinza onjengamapulangwe, amapulangwe aseceleni, kanye/noma ukukhishwa kwe-Swiss Ball kuwucezu olubalulekile lwephazili yokuqeqeshwa komjaho. Umgogodla oqinile ubaluleke kakhulu ngokujwayelekile, kodwa ikakhulukazi ekugijimeni ibanga, uzohlinzeka ngesisekelo esizinzile sezingalo nemilenze yakho ukuze ukhiqize amandla ngokuphumelelayo, futhi ukwazi ukugcina ukuma okuhle ngenkathi ugijima.

4. Amasu wokubuyisela nokuvuselela. Ngenani le-mileage ozoyisebenzisa isonto ngalinye, kunethuba elikhulu lokuthuthukiswa kokulimala kwezicubu ezithambile, ikakhulukazi emzimbeni ophansi. Izicubu ezithambile zisho izakhiwo zomzimba ezixhumayo, ezimvilophini, ezisekelayo, kanye/noma ezinyakazisa izakhiwo ezizungezile njengemisipha, imisipha, imisipha, nemisipha. Kungcono ukusukumela phezulu mayelana nokuvikela lokhu kulimala ngokwenza izinto ezifana nokugingqika igwebu, umsebenzi wokuhamba, kanye nokwelula okumile (ngemuva kokuqeqeshwa). Nakuba kungase kubize, ukubhucungwa kungenye ithuluzi elihle uma ukwazi ukukukhokhela.

Sikufisela inhlanhla ngomjaho wakho!

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