Ingxenye Yomzimba Abesifazane Abayinaki

-Delile

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Ngisho noma uvamise ukujima umzimba wonke, amathuba okuthi ubheke umsipha obaluleke kakhulu ekuvimbeleni ukulimala nobuhlungu kubantu besifazane: i-hip cuff yakho. Uma ungakaze uzwe ngakho, awuwedwa: "Isinqe senqulu kubalulekile ukuthi abesilisa nabesifazane basebenze, futhi singesinye sezicubu ezivame ukunganakwa yibo bobabili ubulili," kusho uMark Verstegen, umongameli nomsunguli Yokusebenza Okubalulekile. "Ukuba nezinqulu ezibuthakathaka kungadala imishini empofu ngokunyakaza futhi kuholele ebuhlungu be-hip, emuva, noma emadolweni kanye nokulimala."

Kubaluleke kakhulu ukuthi abesifazane basebenze imisipha yabo ye-hip, kusho uVergesten, ngoba sivame ukuba nezithovane ezibanzi kanye nama-engeli athe xaxa phakathi kwezinqe zethu namadolo kunamadoda-womabili lawo asibeka engcupheni enkulu yokulimala kunabafana.

"Isinqe senqawa sixhunywe nasemisipheni yaphansi yakho, engacindezelwa yimicimbi efana nokukhulelwa, ukuya esikhathini, noma ukubeletha," uyanezela.

Ngenhlanhla kunezindlela ezilula zokuqinisa imisipha ye-hip.

"Ufuna ukuqinisekisa ukuthi imisipha yesinqe senqina iyawenza umsebenzi wayo njengesisekelo sokuzinza, ngakho-ke ukuyiqinisa, ngokujwayelekile sincoma ezinye izivivinyo eziyisisekelo ezenza imisipha isebenze futhi ikusize uthuthukise ukunyakaza kwakho kwangaphandle nokuphakathi kwenyonga," kusho uVerstegen .

Ngokuzayo lapho usebenza ama-glutes akho, engeza okumbalwa kokuvivinya umzimba enkambisweni yakho. Awuzobukeka umuhle kuphela ngemuva, futhi uzobe uqinisa imisipha yakho futhi uvikele ukulimala-njalo ukuhlanganisa!

Khumbula futhi ukuthi ikhwalithi ibaluleke ngaphezu kwenani, kusho uVerstegen. "Ufuna ukwenza isiqiniseko sokuthi ukunyakaza ngakunye kuyalawulwa nokuthi usebenza imisipha efanele, hhayi nje ukugijima ukunyakaza."

Uzodinga: Ibhande lokumelana noma iluphu (sithanda amabhendi e-SKLZ ama-multi-resistance training) nebhola lomuthi

1.Ukuthwalwa Kwezinqe Kane: Qala ezandleni nasemadolweni (isikhundla esine-quadruped), ngenkinobho yesisu edonselwe ngaphakathi futhi amahlombe acindezelwe phansi futhi kude nezindlebe. Ukugcina amadolo egobile futhi imisipha yomgogodla ibandakanyekile, phakamisa umlenze wangakwesokudla ohlangothini bese ubuyela emuva kancane. Buyela endaweni yokuqala bese uphinda izimpinda eziyi-8 kuye kweziyi-12. Shintsha izinhlangothi bese uqedela ukuphindaphinda okungu-8 kuye kwayi-12 ohlangothini lwesobunxele.

2.Ibhuloho Elilodwa Lomlenze Oyedwa: Lala ubheke phansi idolo langakwesokudla ligobe nge-engeli engu-90-degree (qiniseka ukuthi ugcina isithende phansi) nomlenze wesobunxele ubambelele esifubeni. Phakamisa izinqe phezulu futhi ususe phansi, uzama ukugcina umugqa oqondile ukusuka ekhanda kuye emadolweni futhi ubeke isisindo sakho esithendeni sangakwesokudla nasehlombe langakwesokudla. Bamba, bese ubuyela endaweni yokuqala.Qedela ukuphindaphinda okungu-8 kuye ku-12; bese ushintsha izinhlangothi.

Ukukhuphuka Kwangaphandle Kwe-Hip: Lokhu kunyakaza kungenziwa ngebhendi yokumelana noma iluphu noma ngaphandle kwayo. Lala ohlangothini lwesokunene unezinqe uguqe ngamadolo, ugcine umugqa oqondile phakathi kwekhanda, isifuba nezinqulu. Vula izinkalo ngokujikisa idolo langakwesobunxele phezulu esibhakabhakeni ngenkathi ugcina ukuthintana phakathi kwezithende. Yehlisa idolo emuva endaweni yokuqala. Qedela izikhathi eziyisi-8 kuye kweziyi-12 bese uphinda ngakolunye uhlangothi.

4.Lateral Band Walk: Yima ngebhande lokumelana noma iluphu emaqakaleni. Goba amadolo bese uhlala emuva kancane ungene ezinqulwini uze ucishe usesimweni sokusquat. Ukusuka lapho, hamba eceleni izikhathi ezingu-8 kuya kwezingu-12, ugcine ukungezwani ebhendini ngaso sonke isikhathi. Phinda, ubuyele kolunye uhlangothi izikhathi eziyi-8 kuye kwezingu-12. Ungakwazi futhi ukubopha ibhande noma iluphu ngaphezu kwamadolo akho, njengoba kubonisiwe lapha.

5.Rotational Medicine Ball Phonsa: Yima kude ngamamitha amathathu kuye kwayi-4 odongeni uphethe ibhola lomuthi ezingeni okhalweni. Zungezisa umzimba wakho kwesokudla ukusuka odongeni, uthathe ibhola lomuthi ngemuva kwenyonga. Jikelezisa masinyane emuva kwesokunxele bese ngasikhathi sinye phonsa ibhola odongeni. Ukugcina isandla esisodwa ngemuva kwebhola nesinye ngaphansi kwaso nezingalo sigobile kancane, bamba ibhola bese uliphonsa ngokushesha odongeni. Yenza lokhu izikhathi ezingu-8, bese ushintsha izinhlangothi bese uphinda izikhathi ezingu-8.

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