Ungayenza Kanjani amadolo we-Core Stronger

-Delile

• Wenza kanjani idolo phezulu
• Ukuguqulwa kwamadolo phezulu
• Kwenze kube lula
• Kwenze kube nzima
• Imisipha isebenza ngesikhathi sedolo phezulu
• Izinyathelo zokuphepha
• Ukuzivocavoca okuhlukile emadolweni phezulu
• Ukudla okudlela endlini

Ingqikithi yakho iyikhaya leminye yemisipha esebenza kanzima kakhulu emzimbeni wakho. Le misipha itholakala eduze kwesikhumba sakho, emuva emuva, okhalweni nasesiswini. Banenkontileka futhi basiza ngokunyakaza okudinga ukusonta, ukugoba, ukufinyelela, ukudonsa, ukusunduza, ukulinganisela nokuma.

Umnyombo oqinile unikeza ukuzinza okungcono nokulinganisela kwemisebenzi yansuku zonke nemisebenzi yezemidlalo. Ukwakha imisipha eqinile kule ndawo kungakusiza futhi ukuthi ugweme ukulimala kanye nobuhlungu obungapheli obuya emuva.

Ukuze uthuthukise amandla ayisisekelo, udinga ukwenza izivivinyo ezithile eziqondise imisipha yakho yesisu. Ukuguqa ngamadolo ukuzivocavoca okuphakathi kuya ezingeni eliphakeme okuthi, lapho kwenziwe kahle, kuqinise imisipha yakho yesisu.

Qhubeka ufunde ukuze ufunde ukuthi ungenza kanjani idolo ngokuphepha, imisipha esetshenzisiwe, nokunye ukuvivinya umzimba ongakwenza ukwengeza lokhu kuhamba futhi uqinise ingqikithi yakho.

Wenza kanjani idolo phezulu

Idolo phezulu liwumsebenzi oqonde ngqo odinga ukusetshenziswa kwebhentshi eliyisicaba.

Ngaphambi kokuba uqale, qiniseka ukuthi kunendawo eyanele ezungeze ibhentshi. Uzodinga izinyawo zakho ukuthinta phansi lapho uqala khona kanye nezingalo zakho ukuthi ziphume kancane ezinhlangothini lapho ubambe ngemuva kwebhentshi.

1. Lala ngomhlane ebhentshini elisicaba, izinyawo phansi. Qiniseka ukuthi ikhanda lakho liseduze nokuphela kwebhentshi, kepha hhayi ilenga ngemuva kwalo.
2. Letha izinyawo zakho ebhentshini bese uzibeka phansi ebusweni ngamadolo agobile futhi athinta.
3. Thatha izandla zakho ngemuva kwekhanda lakho bese ubamba ibhentshi, isandla esisodwa ohlangothini ngalunye, izintende zibhekene, hhayi phansi. Izindololwane zakho zizogobeka.
4. Hlanganisa umnyombo wakho ngokudweba inkaba yakho nokuthola imisipha yakho yesisu.
5. Yenza inkontileka ngama-glutes akho futhi welule imilenze yakho emoyeni ngokuphakamisa izinkalo / umsila wakho ebhentshini. Qinisekisa ukugcina i-abs yakho inenkontileka. Cabanga ngokuphakamisa izithende zakho bese ucindezela izinyawo zakho phezulu ophahleni. Ingaphansi yezinyawo zakho kufanele ibheke ophahleni.
6. Khomba izinzwani zakho maqondana nama-shins akho. Misa kancane, gcina izicubu zakho zesisu ziqinile, bese uguqula ukunyakaza kuze kube yilapho izinkalo zakho zithinta ibhentshi. Lesi manje yisikhundla sokuqala.
7. Njengoba imilenze yakho inwebeka, phinda ukunyakaza. Yenza amasethi ama-2 kuya kwangu-3 wokuphindaphinda okungu-10 kuye ku-12.

Inothi mayelana nefomu: Phezulu kokunyakaza, melana nesifiso sokungena emzimbeni wakho. Futhi, qiniseka ukuthi ifomu lakho lihlala liqinile, futhi awuhambi phambili ubuye emuva noma eceleni.

Ukuguqulwa kwamadolo phezulu

Kwenze kube lula

Ukwenza idolo libe lula, yehlisa ibanga phakathi kwebhentshi nezinqulu zakho ngesikhathi sokuqala kwenhlangano.

Kwenze kube nzima

Ukwenza idolo libe nzima ngokwengeziwe, cabanga ukusebenzisa ibhentshi lokwehla. Lokhu kubeka umzimba wakho ekhoneni futhi kudinga ibhalansi eyengeziwe nokwenza kusebenze imisipha yakho eyinhloko.

Ngokwengeziwe, ukwenza lokhu kuhamba kube nzima, ungandisa ibanga okhipha ngalo izinkalo zakho ebhentshini.

Imisipha isebenza ngesikhathi sedolo phezulu

Idolo phezulu ukuvivinya umzimba okugxile kakhulu okusebenza imisipha yesisu. Le misipha ihlanganisa:

• i-rectus abdominis
• izibopho zangaphandle
• izibopho zangaphakathi
• isisu esinqamulelayo

Njengoba wenza inkontileka yokuphakamisa izinkalo zakho ebhentshini, le misipha iphinda ithole ukuzivocavoca umzimba.

Lapho ubamba phezulu kwebhentshi ukuze uzinze, uzozwa izingalo zakho, isifuba, nomhlane ongaphezulu uqina. Kodwa-ke, le misipha isebenza njengeziqinisi. Akuzona izicubu eziyinhloko ezisebenza ngesikhathi sokukhuphuka kwamadolo.

Izinyathelo zokuphepha

Njengoba idolo phezulu lidinga ukuthi ulale uthe chatha emhlane, abesifazane abakhulelwe kufanele bagweme ukwenza lo msebenzi. Ngokwengeziwe, uma unezinkinga zentamo noma izinhlungu ezisezingeni eliphansi, zama ukuzivocavoca okuhlukile noma ubuze umqeqeshi noma owelapha ngokomzimba akusize ngokuhamba.

Uma uzwa noma yibuphi ubuhlungu phakathi nalesi sivivinyo, yeka lokhu okwenzayo, bese ubuyekeza izinyathelo. Ngenxa yesikhundla somzimba wakho, ukuzibuka uphakamisa idolo kuyinto engenakwenzeka. Ukuze uqiniseke ukuthi ifomu lakho lilungile, cabanga ngokucela usizo kumqeqeshi.

Ukuzivocavoca okuhlukile emadolweni phezulu

Njengezinye izivivinyo eziningi, idolo phezulu laziwa ngamagama ahlukene. Ukuhamba okufana namadolo phezulu - futhi kusebenze imisipha efanayo - kufaka:

• ukuguqula okuphambene ebhentshini
• ukudonsa umlenze

Uma ungakakulungeli ukuguqa ngamadolo, noma ufuna ezinye izinyathelo zokuqinisa umnyombo wakho, nazi ezinye izivivinyo eziqondisa ngqo imisipha yakho yesisu:

• ukuguqula ama-crunches
• imvuthuluka yamabhayisikili
• amapulangwe
• i-flutter ikhahlela

Ukudla okudlela endlini

Ukuqinisa nokugcina umnyombo onempilo kubalulekile ekuthuthukiseni ukusebenza kwezemidlalo, ukwenza imisebenzi yansuku zonke, nokuhlala ukhululekile ngaphandle kokulimala.

Amadolo asiza ukuqinisa imisipha yesisu, eyingxenye yengqikithi yakho. Ungenza idolo ngalinye, ulingeze esimisweni sokuqeqeshwa sokumelana, noma ulifake ku-core core Workout.