Ukuzivocavoca kwe-Quad ne-Hamstring ukuqinisa amadolo amabi
-Delile
- Ukubuka konke
- 1. Imilenze ye-hip emi
- Yiyise ezingeni elilandelayo
- 2. Uhleli phansi umlenze
- 3. Izikwele ezibheke esihlalweni
- Yiyise ezingeni elilandelayo
- 4. Ipulangwe eliphansi libambe nge-flex flex
- Ukuthatha
- I-3 HIIT Ishukumisela Ukuqinisa Izintambo
Ukubuka konke
Ikhono lokuhamba kalula liyisipho esihle, kepha imvamisa alaziswa kuze kube yilapho lilahleka.
Ngokuthatha isikhathi sokuqinisa imisipha ezungezile yamadolo, ungagwema izinhlungu eziningi nezinhlungu ezingakhula ngokuhamba kwesikhathi. Lokhu kuzokuvumela ukuthi uthokozele imisebenzi yansuku zonke oyithandayo ngaphandle kobuhlungu noma ukungaphatheki kahle.
Lezi zivivinyo zigxila ekuqiniseni amaqembu amakhulu emisipha athinta ikhwalithi yokunyakaza kwedolo lakho. Ukuqinisa imisipha kanye ne-quadriceps kufanele kubonakale njengokuzama okubili esikhundleni sokunyakaza ngakunye.
Ukuvivinya umzimba okulula okuqedelwa usuku ngalunye kuzoqinisekisa ukuthi unamandla nokuguquguquka okudingekayo ukuze uhambe ngokukhululeka ngaphandle kobuhlungu.
1. Imilenze ye-hip emi
Ikhono lokugoba okhalweni futhi uhlanganyele ama-glutes kanye nemisipha yokuzihudula emuva kudlala indima enkulu ekutheni amandla adlula kanjani emadolweni. Ukuqinisa le misipha kungasiza ukuvikela ukuhlangana kwamadolo.
Izinsiza kusebenza ziyadingeka: isisindo esincane (ongakukhetha)
Imisipha yasebenza: umgogodla, imisipha, nama-glutes
- Yima uqonde izinyawo zakho zifane. Kufanele zihlukaniswe cishe ngebanga le-hip-wide. Beka izandla zakho okhalweni.
- Ngokugoba okuthambile ngemuva kwamadolo, hinge kancane kancane kusuka okhalweni. Shift isisindo ezinyaweni zakho ubuyele ezithendeni zakho njengoba "ufinyelela" emuva ngokuphela kwakho kwangemuva.
- Uma usufinyelele iphuzu elilula imisipha yakho ngaphandle kokugoba ngokuphelele okhalweni, yima bese ubuyela phezulu.
- Qinisekisa ukukhama ama-glutes akho nezintambo zakho uze ufike phezulu.
- Yenza amasethi ama-2 kuya kwangu-3 wokuphindaphinda okungu-12 kuye ku-15.
Yiyise ezingeni elilandelayo
Uma ukuqeda ihinji lomlenze elijwayelekile kulula kuwe (futhi usuvele uzame ukukwenza ngesisindo), zama ukukwenza ngomlenze owodwa.
- Yima ngomlenze owodwa. Gcina izandla zakho okhalweni.
- Ngokugoba okuthambile ngemuva kwedolo, hinge phambili emlenzeni owodwa njengoba umlenze ophambene ubuyela emuva emuva kwakho. Yenza lokhu uze uzizwe unwebeka ngokugcwele emsipheni womlenze omi kuwo.
- Ngezinga lezinqulu phansi, sebenzisa umlenze wakho owodwa we-glute kanye nomsipha ukuze ume uqonde.
- Ngaphandle kokuthinta phansi, gcwalisa ama-2 kuya ku-3 amasethi we-8 kuya ku-12 reps emlenzeni ngamunye.
2. Uhleli phansi umlenze
Ama-degree wokugcina adingekayo ekunwetshisweni umlenze ogcwele aqhamuka kwimisipha kuma-quads abizwa nge-vastus medialis. Lo msebenzi uzosiza ukuqinisa ama-quads akho.
Izinsiza kusebenza ziyadingeka: Isisindo se-ankle esingu-1- kuya ku-3 (ngokuzithandela)
Imisipha yasebenza: ama-quadriceps
- Qala ukuhlala esihlalweni endaweni emile. Umhlane wakho kufanele uyisicaba.
- Nweba umlenze ongu-1 uye phambili kuze kube uqonde ngokuphelele kodwa ungakhiyelwe ngaphandle.
- Ukuze ufinyelele endaweni efanelekile, qiniseka ukuthi umlenze uqhathaniseka ngokuphelele nomhlabathi futhi amaqakala agudlukela phezulu aya emadolweni, kuzwane kuya ophahleni.
- Yehlisa unyawo phansi kancane phansi bese uphinda.
- Qedela amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-12 emlenzeni ngamunye.
3. Izikwele ezibheke esihlalweni
Ukuqinisekisa ukuthi unefomu elifanele futhi usebenzisa imisipha efanele yalolu hlelo, kuzodingeka uqale ngokubheka udonga noma umnyango ovulekile.
Izinsiza kusebenza ziyadingeka: isitulo esijwayelekile setafula
Imisipha yasebenza: yonke imisipha emzimbeni ongezansi
- Yima cishe inyawo elilodwa ukusuka odongeni obhekene nalo. Beka isihlalo ngemuva kwakho. Kufanele kube kubude obanele obanele ukuze uhlale phansi.
- Ubheke phambili izinyawo zakho zihambisana nebanga le-hip-wide ngokuhlukana, zehlise kancane phansi (sukuma) ukuze uhlale esihlalweni. Yenza lokhu ngaphandle kokuphendulela ikhanda lakho, ubuso, izandla, noma amadolo odongeni.
- Kuwo wonke lo mnyakazo, bopha umnyombo wakho. Shayela phansi phansi ngemilenze yakho bese ume yonke indlela emuva. Kufanele ukhiye izinkalo zakho phezulu ngokuma okuhle.
- Qedela amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-12.
Yiyise ezingeni elilandelayo
Uma ungakwazi ukuhlala phansi kalula esihlalweni, sekuyisikhathi sokusiphakamisa uphinde uqedele imizuliswano embalwa ngomlenze owodwa.
- Yima ngomlenze owodwa umlenze ophambene ususwe phansi. Gcina izandla zakho ziye ngaphandle okhalweni lwakho ukuze ulinganisele.
- Emlenzeni ongu-1, kancane kancane qala ukuhlala phansi esihlalweni ngaphandle kokwehla.
- Ukugcina unyawo oluphambene nomhlabathi, futhi ngaphandle kokusebenzisa izandla zakho noma ukulahlekelwa ibhalansi, bamba umongo wakho bese usukuma.
- Qedela amaqoqo ama-2 kuye kwangama-3 wokuphindaphinda okungu-5 kuya ku-8 emlenzeni ngamunye.
4. Ipulangwe eliphansi libambe nge-flex flex
Ukuhamba, ukugijima, kanye nokunye okunye ukuvivinya umzimba kudinga umzimba wakho ukuthi uhlanganyele ama-quads womlenze owodwa ngenkathi ufaka imisipha yomlenze ohlukile. Lo msebenzi uzokuvumela ukuthi nisebenze bobabili ngasikhathi sinye.
Izinsiza kusebenza ziyadingeka: akekho
Imisipha yasebenza: ama-quadriceps, i-core, ne-hamstrings
- Lala phansi endaweni ebambe ipulangwe eliphansi endololwaneni yakho.
- Phakamisa umlenze owodwa ukusuka phansi. Shintsha idolo lakho ukuletha isithende esibheke phezulu ku-glute yakho, ubambe umsipha wakho.
- Ngaphandle kokulahla umlenze wakho noma okhalweni lwakho, nweba umlenze uphinde uphinde.
- Qedela amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-12 emlenzeni ngamunye.
Ukuthatha
Wonke umuntu kufanele abe namandla okuhamba ngaphandle kobuhlungu emadolweni. Lokhu kuyiqiniso kungakhathalekile ukuthi uneminyaka emingaki noma unekhono elingokomzimba. Lezi zivivinyo zilungele ukuziqedela ngokunethezeka kwekhaya lakho, ehhovisi ngesikhathi sekhefu elifushane lesidlo sasemini, noma esikhungweni sokuzivocavoca sendawo yangakini.
Qaphela indlela ozizwa ngayo njengoba uqhuba le minyakazo. Uma ubuhlungu noma ukungahambi kahle kuqhubeka noma kukhula, xhumana nodokotela wakho.