I-One Perfect Move: I-Bodyweight Step-Up Exercise Yemilenze Engangenwa Bulletproof

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• Ungakwenza Kanjani Ukuzivocavoca Isinyathelo Sokuqina Komzimba
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Phakathi kwama-reps emshinini wokunweba we-hip, umshini wokunyathelisa umlenze, umshini kaSmith, nokuningi, ukuzivocavoca usuku lomlenze kungaphenduka kalula kube umjuluko wamahora amabili — kepha ukwakha imisipha yomlenze akudingeki kube yinkimbinkimbi kangako.

Faka: isisindo somzimba. Lokhu kunyakaza kuqinisa i-glute yangaphandle nedolo langaphakathi, imisipha emibili ebalulekile eyingxenye yomgogodla womzimba wakho ophansi. "Noma imuphi umsipha owela ilunga le-hip uyisicubu somgogodla," kusho uMichele Olson, Ph.D., uprofesa wesayensi yezemidlalo eHuntingdon College e-Alabama kanye Umumo Ilungu leBrain Trust. "Lezi zibili zibaluleke kakhulu emngceleni wakho ophansi wokulinganisela nokuvikela ukulimala emadolweni."

Leyokugcina ibaluleke kakhulu, ngoba abesifazane bathambekele kakhulu ekukhaleni kwezinyembezi zamadolo kunamadoda. Eqinisweni, abesifazane abadlala ibhola banamathuba aphindwe ama-2.8 okuthola izinyembezi ze-ACL kunamadoda akulo mdlalo ofanayo, nokuthi lelo thuba ligxumela ku-3.5 kwabesifazane abakwi-basketball, ngokusho kocwaningoIjenali Yama-Orthopedics.(Uma unokulimala emadolweni, zama lezi zindlela zokuzivocavoca ezingenakho ubunzima.)

Yize ama-squats ethathwa njengesihluthulelo sezinzuzo ezinkulu ze- # emnyangweni wezinyawo nezimpango, ukuqhutshwa kokuzama nokuyiqiniso kungahle kungabi ukuzivocavoca okuhle kakhulu laphaya. U-Olson uvivinye lesi sinyathelo esikhulu ngokumelene nezinye izivivinyo zomzimba osindayo-isikwele, i-lunge, kanye nokuhluka okufanayo-ukufakazela ukuthi bekungcono kakhulu kulaba bavikeli bamadolo, futhi wamangala: Kukhuphuke kabili inani lemisipha njengoba kwenza okunye.

Manje siyini isinyathelo sokukhuphuka? Njengoba igama lisho, uzongena esihlalweni esiqinile noma ebhentshini lesisindo elicishe libe ngamasentimitha angama-20 ubude ngomlenze owodwa, uletha elinye idolo ukukhuphuka ukuphakama phezulu. “Yisenge,” kusho u-Olson, okusho ukungena kwi-slo-mo ukukhulisa isikhathi semisipha ngaphansi kwengcindezi, ikakhulukazi ngesikhathi se-eccentric (sehlisa) ingxenye yenhlangano. Uthi: "Uma ukhuphuka kancane kancane bese wehla ukuze ubeke umlenze wakho omisiwe phansi, amandla nokukuqopha kakhulu." Khumbula ukugcina umnyombo wakho uzinzile, futhi; kulo lonke lolu hambo, ziqinise kube sengathi Sesizothatha isibhakela. Yenza ama-reps angama-20 emlenzeni ngamunye ukuze wakhe izicubu futhi usize ukuvikela ukulimala esikhathini esizayo.

Ungakwenza Kanjani Ukuzivocavoca Isinyathelo Sokuqina Komzimba

Uzodinga:Isihlalo esisodwa esiqinile, ibhentshi lesisindo, isitebhisi, noma ibhokisi elingamayintshi angu-20 ubude

A. Yima izinyawo zihlukene ngobubanzi be-hip, izingalo emaceleni, ubheke phambili kwesinyathelo. Beka unyawo lwesokudla esitebhisini bese uqinisa umgogodla ukuze uqale.

B. Shayela ngonyawo lwesokudla ukuze unyathele phezulu kwesihlalo noma ibhentshi, ulethe idolo elingakwesokunxele lifinyelele ukuphakama kwenyonga, ugcine umgogodla ubambene.

C. Yehlisa kancane umlenze wangakwesobunxele phansi ukuze ubuyele ekuqaleni.

Yenza izikhathi ezingu-20 emlenzeni owodwa. Shintsha izinhlangothi; phinda.

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