Ukuzivocavoca Okukufundisa Ukuthi Ungahlukanisa Kanjani

-Delile

• UJefferson Curl
• I-Supine Hip Flexion
• Nweba futhi Ukhulule I-Hamstring Cindezela
• I-Hip Extension 2 Izindlela
• Lunge ukuya ku-Hamstring Extension
• Ukuhlukaniswa Okuguquliwe Ngokusebenzisa Amabhulokhi
• Buyekeza kwe-

Ukukwazi ukuhlukanisa kuyisenzo esimangalisayo sokuguquguquka. Ngisho noma ungakaze wenze eyodwa eminyakeni (noma nanini), ngokulungiselela okulungile ungasebenza ngendlela yakho phezulu. Akunandaba ukuthi izinga lakho lokuguquguquka njengamanje, lezi zivivinyo ezivela ku-Nike master trainer uRebecca Kennedy zizokusiza ufike lapho. (Uvumelana nezimo kangakanani, ngempela? Thatha isivivinyo sethu ukuze uthole.)

Ngosizo lwemishini ethile, uzohamba kancane kancane kancane ukuze ungacindezeli umsipha. Ukuhlala uvumelana nezimo akukhona nje okokubukwa! Ububanzi obukhulu bokunyakaza onabo, lapho usengcupheni yokulimala ngesikhathi sokusebenza kwakho okuvamile noma kwezemidlalo. (Ukwelula kungabuye kuthuthukise ukuma kwakho futhi wakhe ama-glutes aqinile, ngakho-ke iwina-win.) Yenza le nqubo nsuku zonke futhi uzoba ngamasentimitha ambalwa usondele ekuhlukaneni isikhathi ngasinye.

Isebenza kanjani: Yenza ukwelula ngakunye cishe umzuzu owodwa ohlangothini ngalunye.

Youzodinga: I-kettlebell, ibhokisi le-plyometric, ibhola lethenisi, namabhulokhi amabili e-yoga

UJefferson Curl

A. Yima ebhokisini le-plyometric, uphethe i-kettlebell.

B. Faka isilevu esifubeni, bese wehla kancane ngomgogodla, ulethe i-kettlebell phansi.

C. Kancane kancane hlehlisa ukunyakaza bese uyaphinda.

I-Supine Hip Flexion

A. Lala ngomhlane uphakamise umlenze wesokudla phansi futhi idolo ligobe nge-engeli engu-90-degree. Beka ibhola lethenisi ku-hip flexor yakho, ucindezelwe phakathi kwesinqe nethanga.

B. Qondanisa kancane idolo langakwesokudla ulethe unyawo lwangakwesokudla ophahleni, uqaphele ukuthi ungakhiphi ibhola lethenisi.

C. Goba kancane idolo elingakwesokudla ukuze ubuyele endaweni yokuqala. Phinda ngakolunye uhlangothi.

Nweba futhi Ukhulule I-Hamstring Cindezela

A. Lala ngomhlane uguqe ngamadolo wangakwesobunxele unyawo lwesobunxele phansi. Qondisa umlenze wesokudla bese ubeka unyawo lwesokudla ebhokisini le-plyometric eliphambi kwakho.

B. Letha umlenze wesokudla uqonde ebusweni.

C. Kancane kancane umlenze wangakwesokudla onokulawula ukuze ubuyele endaweni yokuqala. Phinda ngakolunye uhlangothi

I-Hip Extension 2 Izindlela

1a. Lala ngesisu ugobe idolo lakwesokudla futhi uphumule kubhulokhi ye-yoga kanye nebhola lethenisi elibanjwe ngemuva kwedolo lakho langakwesokudla, lapho inkonyane lihlangana khona nomsipha.

1b. Ukuphakamisa kusuka enqulwini, phakamisa umlenze ogobile ngamasentimitha ambalwa ukukhipha idolo ku-yoga block.

1c. Idolo elingezansi kwesokudla ukuze ubuyele endaweni yokuqala. Phinda ngakolunye uhlangothi.

2a. Qala ukuguqa unyawo lwesokunxele lubheke phambili phansi kanye nedolo elingakwesokudla phansi nasethawulani. Imilenze kufanele ibe ngama-engeli angama-90.

2b. Shelelisela idolo elingakwesokudla emuva ngamayintshi ambalwa ukuze ungene ephahleni elijulile.

2c. Buyisela umnyakazo ukuze ushelele idolo elingakwesokudla ukuya phambili ukuze ubuyele endaweni yokuqala. Phinda ngakolunye uhlangothi.

Lunge ukuya ku-Hamstring Extension

A. Qala ngesikhundla sepulangwe ngezandla ngaphansi kwamahlombe nemilenze ende ngemuva kwakho. Hamba endaweni yomgijimi, ulethe unyawo lwangakwesokudla phezulu ngaphandle kwesandla sokudla.

B. Shifta isisindo emuva ngokuphakamisa izinqulu futhi uqondise umlenze wesokudla ukuze isithende kuphela esiphansi.

C. Gobisa idolo elingakwesokudla nezinqulu ezingezansi ukuze ubuyele endaweni yokuqala.

Ukuhlukaniswa Okuguquliwe Ngokusebenzisa Amabhulokhi

A. Ngomzimba ophakathi kwamabhuloki amabili e-yoga, guqa ngamadolo emlenzeni wesobunxele bese welula umlenze wangakwesokudla uqonde phambi kwakho.

B. Izandla zeprop kumabhuloki e-yoga ngenkathi welulwa umlenze wesobunxele ngemuva kwakho.

C. Phakamisa esifubeni. Lokhu kufanele kubukeke njengokuhlukaniswa okuphezulu.

Ngokuhamba kwesikhathi, uzokwazi ukugoba izingalo zakho kancane kusuka ekuhlukanisweni okulungisiwe bese uletha izinkalo kancane phansi, ungene ekuhlukaneni okugcwele.

Buyekeza kwe-