6 Ukuzivocavoca kwethanga langaphakathi

-Delile

• 1.Cindezela ibhola phakathi kwemilenze yakho
• 4. Isikwele
• 5. IBhodi 3 isekela
• 6. Ukuvula imilenze enesisindo

Ukuzivocavoca ukuqinisa ithanga langaphakathi kufanele kwenziwe ekuqeqesheni izitho ezingezansi, okungcono ngezisindo, ukuze ube nomphumela ongcono. Lolu hlobo lokuzivocavoca lusiza ukuqinisa imisipha ye-adductor yethanga, futhi ingenziwa ekhaya, ukugwema ukuxegiselwa kuleso sifunda. Kodwa-ke, ukuthola imiphumela eminingi yobuhle, kuyathakazelisa ukunciphisa amafutha omzimba ekushiseni amafutha ngokuzivocavoca umzimba.

Okunye ukuzivocavoca okubalulekile ukuthuthukisa ukuqina kwenhliziyo kuyasebenza, ukuhamba ngamandla, ukuhamba ngebhayisikili noma okweqanda, ngokwesibonelo, okumele kwenziwe ekuqaleni kokuqeqeshwa, imizuzu eyi-15 kuye kwengama-20. Ngemuva kwalokho, ungaqala ukuqeqesha izivivinyo ezikhonjiswe ngezansi, kepha umqeqeshi noma umqeqeshi wokuqina angakhombisa uchungechunge oluphelele lokuzivocavoca kwezitho ezingezansi, okubandakanya nengaphambili (i-quadriceps), ingxenye engemuva (imisipha), i-gluteal namazambane umlenze (ithole).

Ezinye izibonelo zokuzivocavoca kwethanga langaphakathi yilezi:

1.Cindezela ibhola phakathi kwemilenze yakho

Lala ngohlangothi lwakho bese uphakamisa umlenze wakho ongaphezulu, uwugcine ekuphakameni okufanayo nezinqulu zakho. Ukuzivocavoca kuqukethe ukuphakamisa umlenze ongezansi (eduze nendawo), ukugcina idolo liqonde. Phinda izikhathi eziyi-12.

4. Isikwele

Sabalalisa imilenze yakho ngaphezu kobubanzi behlombe bese uphakamisa izingalo zakho, njengoba kukhonjisiwe esithombeni. Ukuzivocavoca kuqukethe ukuqubuka, ngangokunokwenzeka, izikhathi eziyi-12 zilandelana.

5. IBhodi 3 isekela

Hlala uplank position 4 Support: ukugcina izinyawo nezandla zakho kuphela phansi, ugcine umzimba wakho uvundle kakhulu. Ukuzivocavoca kuqukethe ukusondeza idolo endololwaneni, ngokunye. Lokhu kuvivinya kufanele kwenziwe kancane, ukugwema ukulimala. Phinda izikhathi eziyi-15.

6. Ukuvula imilenze enesisindo

Lala ngomhlane uphakamise imilenze yakho uye enkabeni, uyigcine yeluleke kahle. Ukuzivocavoca kuqukethe ukuvula imilenze yakho, njengoba kukhonjisiwe esithombeni, izikhathi eziyi-12 zilandelana. Ekuqaleni, kungasetshenziswa isisindo esingu-0.5 kg, kepha lesi sisindo kufanele sinyuswe ngokuqhubekayo.

Yize lezi zivivinyo zingenziwa ekhaya, kungcono ukuzijwayeza ngaphansi kweso elibukhali likathisha wokuzivocavoca noma umqeqeshi womuntu siqu, ukugwema ukulimala nokuthola okuhle kokuvivinya umzimba ngakunye, ukuthola imiphumela engcono. Uma ufuna ukulwa nokuwohloka kwethanga langaphakathi, hlola amathiphu athile ayigugu okwandisa ubukhulu bemisipha.