8 izivivinyo ukuqinisa imilenze yakho ekhaya

-Delile

• 1. Ukuphakama komlenze
• 2. Ukuvulwa kwemilenze
• 3. Izikele
• 4. Isandiso somlenze
• 5. Isikwele
• 6. Cindezela ibhola
• 7. Ukuvula umlenze ngemuva
• 8. Inkonyane

Ukuzivocavoca ukuqinisa umlenze kukhonjiswa ikakhulukazi kubantu asebekhulile, lapho umuntu ekhombisa izimpawu zokuba buthakathaka kwemisipha, njengokunyakaza kwemilenze lapho emi, ubunzima bokuhamba nokungalingani kahle. Lokhu kuzivocavoca kufanele kunconywe uchwepheshe wezemfundo yomzimba futhi kuhlose ukusebenza izicubu zangaphambili, ohlangothini nangemuva komlenze, ngaphezu kokukwazi ukwenza kusebenze imisipha yesifunda sesisu.

Kunconywa ukuthi lokhu kuvivinya umzimba kwenziwe cishe izikhathi ezi-2 ukuya kwezi-3 ngesonto, kubalulekile futhi ukwenza imisebenzi yokuzivocavoca umzimba nokuzivocavoca umzimba okukhuthaza ukuqiniswa kwezitho zomzimba ezingenhla.

Ezinye izivivinyo zokuqinisa imilenze engenziwa ekhaya yilezi:

1. Ukuphakama komlenze

Ukuvivinya umlenze kusiza ekuqiniseni imisipha engaphambi komlenze, okudingeka ukuthi isisu sitholakale ngaso sonke isikhathi sokuzivocavoca nokuthi umhlane uxhaswe kahle phansi ukugwema ukulayisha ngokweqile iqolo elingezansi.

Ukwenza lo msebenzi kunconywa ukuthi ulale phansi ngomhlane bese ushiya izingalo zakho emzimbeni wakho. Bese kuthi, lapho imilenze yeluliwe, phakamisa omunye wemilenze, uze ube cishe u-45º phansi, bese wehla. Kunconywa ukuphinda ukunyakaza izikhathi eziyi-10 ngomlenze ngamunye.

2. Ukuvulwa kwemilenze

Ukuvulwa kwemilenze kusiza ekuqiniseni ingxenye yangaphakathi yethanga nama-glutes, kukhonjisiwe ngalesi sizathu sokuthi umuntu ulele ngohlangothi imilenze igobile futhi ugcina izithende ziqonde ohlangothini olufanayo lwezinqe nangemuva.

Ngemuva kwalokho, kufanele uvumelanise ama-glutes akho bese wenza ukuhambela kude namadolo bese ubuyela endaweni yokuqala, ngaphandle kokulahlekelwa ibhalansi yakho ye-hip. Kuboniswa ukwenza lokhu kuhamba izikhathi eziyishumi ngomlenze ngamunye.

3. Izikele

Lokhu kuvivinya umzimba kusiza ukuqinisa isisu nemilenze, futhi kubalulekile ukuthi bobabili banenkontileka kulo lonke lolu vivinyo.

Ukwenza isikelo, kuyadingeka ukuthi lowo muntu alale ngomhlane, izingalo zakhe zisemaceleni abo futhi aphakamise imilenze yomibili egobile aze abumbe u-90º phansi, kube sengathi baphumuza imilenze yabo esihlalweni.

Ngemuva kwalokho, beka ichopho lonyawo ngalunye phansi, bese ubuyela endaweni yokuqala, okukhombisa ukuthi ukunyakaza kufanele kuphindwe izikhathi eziyishumi ngomlenze ngamunye.

4. Isandiso somlenze

Ekunwetshweni komlenze, okwaziwa nangokuthi ukuma khaxa, kuzosebenza imisipha yengaphambili nangemuva komlenze, kanye nesisu nesifunda se-lumbar, kudingekile kulokhu ukuze imisipha ihlale inenkontileka phakathi nakho konke ukunyakaza.

Ukwenza lo msebenzi, umuntu kufanele asukume abambe ukuxhaswa kwesihlalo noma abeke izandla zakhe odongeni. Ngemuva kwalokho, ukugcina isimo nokuma kwe-glutes nesisu, phakamisa umlenze emuva, ngaphandle kokuthinta unyawo, bese ubuyela endaweni yokuqala. Kunconywa ukwenza ukunyakaza izikhathi eziyi-10 ngomlenze ngamunye.

5. Isikwele

Isikwele ukuzivocavoca okuphelele okusebenza yonke imisipha yomlenze, ngaphezu kokusebenzisa imisipha engezansi nangemuva yesisu.

Ukwenza isikwele kahle, kuyanconywa ukuthi lowo muntu ame ame mpo, izinyawo zabo ziqhelelene kancane, bese eqhwakela phansi, kube sengathi bazohlala esihlalweni. Kubalulekile ukunaka ukwenziwa kokunyakaza ukugwema ukulimala futhi, ngakho-ke, kungathakazelisa ukwenza ukunyakaza ngokubuka umzimba wakho ohlangothini nokubona ukuthi idolo alidluli umugqa wokucabanga ovela kuzwane olukhulu .

Ukuqinisekisa ukulinganisela okwengeziwe, kungathakazelisa ukugcina izingalo zakho zoluliwe phambi komzimba wakho. Bona ukuthi ungazenza kanjani squats kahle.

6. Cindezela ibhola

Lokhu kuvivinya umzimba kusiza ukuqinisa ingxenye yangaphakathi yomlenze, okukhombisa ukuthi umuntu kufanele alale ngomhlane, agcine izinto zisekelwa kahle phansi, asonge imilenze bese ebeka ibhola elithambile phakathi kwemilenze.

Ngemuva kwalokho, kufanele ucindezele kanzima ukukhama ibhola, kube sengathi uzohlanganisa amadolo akho ndawonye, ​​bese uyiphinda le nhlangano cishe izikhathi eziyishumi.

7. Ukuvula umlenze ngemuva

Ukuvulwa komlenze ohlangothini kusiza ekuqiniseni ingxenye eseceleni yomlenze nezinqe, futhi ngenxa yalesi sizathu umuntu kufanele alale ngohlangothi futhi asebenzise ingalo eyodwa ukuxhasa ikhanda bese enye ibekwe phambi komzimba.

Ngemuva kwalokho, ukugcina imilenze iqonde noma i-semi-flexed, phakamisa umlenze ongaphezulu uze wakhe i-angle engaba ngu-45º ngomunye umlenze bese ubuyela endaweni yokuqala. Kubalulekile ukuthi kukho konke ukuzivocavoca i-gluteus nesisu kunenkontileka nokuthi ukunyakaza kwenziwa izikhathi eziyi-10 emlenzeni ngamunye.

8. Inkonyane

Ukuzivocavoca kwethole kukhuthaza ukuqiniswa kwemisipha yalesi sifunda, engaqinisekisa ukuzinza komzimba. Ukwenza lokhu, umuntu kufanele asukume, agcine izinyawo zisondelene kakhulu, bese ema ngezinyawo cishe izikhathi eziyi-15. Ukunikeza ukuzinza okwengeziwe ungancika odongeni noma esihlalweni. Bona ezinye izinketho zokusebenzisa ithole.