12 Exercises for Dynamic Nezimo

-Delile

• Ukuzivocavoca nokuzelula
• 1. Imibuthano yengalo
• 2. Ingalo iyajikisa
• 3. Amahlombe amahlombe
• 4. Isifuba siyaphenduka
• 5. Ukuhamba ngokukhahlela okuphezulu
• 6. Ukuguqa esifubeni
• 7. Ukukhahlela izinkinobho
• 8. Amaphaphu okuhamba
• 9. Imibuthano yemilenze
• 10. Imiqulu yamaqakala
• 11. Izikwele eziseceleni zikaSumo
• 12. Izikwele zokukhasa
• Imisipha yasebenza
• Izinzuzo
• Dynamic vs. static
• Okubalulekile

Ukuguquguquka okunamandla kuyikhono lokuhambisa imisipha namalunga ngokuhamba kwawo okugcwele kokunyakaza phakathi nokunyakaza okusebenzayo.

Ukuguquguquka okunjalo kusiza umzimba wakho ukuthi ufinyelele amandla awo okunyakaza ngokugcwele phakathi nemisebenzi yansuku zonke, ezemidlalo nokuzivocavoca umzimba. Lokhu kuthuthukisa ukusebenza futhi kunciphise ingozi yokulimala.

Ukuze wandise ukuguquguquka kwakho okunamandla, zifudumale ngokuzivocavoca okuhlanganisa ukunyakaza okunwebekayo nokulawulwa. Ukunyakaza kufanele kulingise umsebenzi osuzowenza.

Isibonelo, ngaphambi kokudlala ibhola, uzofuna ukufudumala ngemibuthano yemilenze ukulingisa ukukhahlela. Ngokuzifudumeza ngokuzivocavoca okunamandla, umzimba wakho uzohamba kahle kakhulu ngesikhathi sokuzivocavoca kwakho.

Ukuzivocavoca nokuzelula

Ngaphambi kokwenza izivivinyo ezinamandla, yenza imizuzu emihlanu kuya kwengu-10 ye-cardio ekhanyayo, njengokugijima noma ukubhukuda. Lokhu kuzolungiselela imisipha yakho ukufudumala okunamandla.

Uma wenza izivivinyo ezinamandla, qala ngohambo oluncane lokunyakaza futhi ulukhulise kancane kancane ngawo wonke ama-rep.

1. Imibuthano yengalo

Lokhu kuvivinya umzimba ukufudumeza okuhle ngokubhukuda, ukuphonsa, noma ukuqeqesha isisindo somzimba ongaphezulu.

2. Ingalo iyajikisa

Ukushintshwa kwengalo kuhlose imisipha emzimbeni wakho ongaphezulu, kufaka phakathi amahlombe akho kanye nomhlane ongaphezulu.

3. Amahlombe amahlombe

Ngaphambi kokubhukuda noma ukuphonsa, yenza lokhu welula ukulungiselela amahlombe akho.

4. Isifuba siyaphenduka

Ama-torso twists alungele ukukhulisa ukuhamba komgogodla. Bazolungiselela umqolo wakho ukubhukuda, ukugijima, nokuphonsa.

5. Ukuhamba ngokukhahlela okuphezulu

Ukuhamba ngokukhahlela okuphezulu, noma amasosha amathoyizi, welula imisipha yakho ngaphambi kokugijima noma ukukhahlela. Ziphinde ziqinise i-hip flexors yakho ne-quadriceps.

6. Ukuguqa esifubeni

Ukunyakaza kokuguqa esifubeni kusebenzisa ukugcwala okugcwele kwe-hip futhi kunwebeka i-glutes.

7. Ukukhahlela izinkinobho

Lokhu kuvivinya umzimba kusiza ukwelula ama-quads akho, alungiselela amathanga akho ukugijima.

8. Amaphaphu okuhamba

Njengoba uhamba futhi ulunga, i-hip flexors yakho, imisipha, kanye ne-glutes kuzokwelulwa kahle.

9. Imibuthano yemilenze

Imibuthano yemilenze ifudumeza izingilazi, amathanga nezinqulu zakho. Ngezinye izikhathi ibizwa ngokuthi yimibuthano yezinqe.

10. Imiqulu yamaqakala

Lokhu kuvivinya umzimba kuthatha amaqakala akho ebangeni lawo eligcwele lokunyakaza, kukwenza kube kuhle ngaphambi kokugijima, ukuhamba izintaba nokuhamba ngebhayisikili.

11. Izikwele eziseceleni zikaSumo

Ama-squumo ohlangothini alungisa imilenze yakho ngokunweba imisipha yakho ye-groin ngenkuthalo.

12. Izikwele zokukhasa

Ukuvivinya umzimba okugcwele, yenza izingwegwe zokukhasa ngaphambi komsebenzi we-cardio.

Imisipha yasebenza

Ngesikhathi sokuzivocavoca okunamandla, imisipha yakho iyahamba futhi yelule ngasikhathi sinye. Ngokuya ngokuhamba, ukuzivocavoca okunamandla kungenza amalunga akho akhule noma ajikeleze.

Ukunwebeka okunamandla nakho kungasebenza kumajoyinti akho ngokuhamba kohlangothi nobubanzi obugcwele bokunyakaza kokunyakaza. Lokhu kusiza amalunga akho nemisipha yakho ihambe ngokukhululeka ngesikhathi sokuzivocavoca umzimba.

Izinzuzo

Ukuzivocavoca okunamandla kunezinzuzo eziningana, kufaka phakathi:

• Ukufudumeza imisipha. Ukwelula okunamandla kukhuphula izinga lokushisa kwemisipha yakho, ebasiza ukuba bathuthuke babe namandla abo aphelele. Iphinde ikhuthaze ukugeleza kwegazi ukuqinisekisa ukuthi i-oxygen eyanele ifinyelela imisipha yakho.
• Ukwandisa umsebenzi wezinzwa. Izinzwa zakho zihambisa imisipha ngokuthumela amasiginali kagesi. Ngokwelula ngamandla, izinzwa zakho zithumela amasiginali afanele ngaphambi kokuba kuqale ukujima kwakho. Lokhu kuqeqesha izinzwa nemisipha yakho ukuze kusebenze kahle kakhulu.
• Kusetshenziswa ibanga eligcwele lokunyakaza. Ukusebenza okuningi kwe-cardio, njengokugijima nokuhamba, sebenzisa amabanga amancane wokunyakaza. Zenziwe futhi endizeni eyodwa yokuhamba, ngoba uhamba uqonde phambili. Ukuzivocavoca okunamandla kubandakanya ukunyakaza okuphelele, okubandakanya kangcono imisipha yakho.
• Ukunciphisa ingozi yokulimala. Ukwelula okunamandla kukhulisa ukuhamba ngokuhlanganyela kanye nemisipha okungasiza ekuvimbeleni ukulimala. Ku, ukuzivocavoca okunamandla kwe-hamstring kunciphise ukuqina kokungenzi kanye nobubanzi bokunyuka kokunyakaza emisipheni. Lezi zinto zihlotshaniswa nengozi ephansi yokulimala kwemisipha, okunye kokulimala okuvame kakhulu kokuvivinya umzimba.

Dynamic vs. static

Umehluko phakathi kokunwebeka okunamandla nokunyakaza ukunyakaza. Ukunwebeka okunamandla kuhambisa imisipha eselwayo. Imvamisa, ukunyakaza ngakunye kubanjwa umzuzwana owodwa noma emibili kuphela.

Ukwelula okuqinile kuhlanganisa ukunweba imisipha yakho uze uzwe ukungezwani, nokuyibamba imizuzwana engu-15 kuye kwengu-60. Ngokungafani nokunwebeka okunamandla, akubandakanyi ukunyakaza koketshezi.Izibonelo zokunwebeka okumile zifaka ukunwebeka kovemvane nokwelulwa kwemisipha.

Ukwelulwa okuqinile kungasiza ukwandisa imisipha, okulungele ukufeza ukuguquguquka okuhle.

Okubalulekile

Ukuzivocavoca okunamandla kuhambisa imisipha namalunga wakho ngokuhamba okuningi. Lokhu kunwebeka kufaka ukuhamba okuqhubekayo, okulungiselela umzimba wakho ukusebenza.

Lokhu kuthuthukisa ukusebenza futhi kwehlise ingozi yokulimala ngokuthuthukisa ukugeleza kwegazi kuye emisipheni. Ukufaka ukuzivocavoca okunamandla ku-warmup yakho, khetha okulula okulingisa umsebenzi osuzowenza.

Khuluma nodokotela wakho ngaphambi kokuzama ukuvivinya umzimba okusha. Umqeqeshi womuntu siqu angakukhombisa nokuthi welula kanjani ngokuphepha futhi ufudumale ngaphambi kokuzivocavoca.