Yimiphi Imisipha Esebenza AmaLangge?

-Delile

• Umdwebo wemisipha usebenze ngesikhathi se-lunge
• Ungayenza kanjani i-lunge
• Ungasebenza kanjani imisipha ehlukile ngokuhlukahluka kwe-lunge
• I-lunge yokuhamba
• Lunge nge-torso twist
• I-Side noma i-lateral lunge
• Ungayifaka kanjani imiphunga ezinhlelweni zakho
• Ungayisebenzisa imiphunga ukubona ukuqeqesha imisipha yakho?
• Ama-lunges aqhathaniswa kanjani nama-squats?
• Ukuthatha

I-lunge ukuvivinya umzimba okungasetshenziswa ukusiza ukuqinisa umzimba wakho ophansi, kufaka phakathi owakho:

• ama-quadriceps
• imisipha
• glutes
• amathole

Lapho kwenziwa ngokwama-engeli ahlukene, amaphaphu nawo angukunyakaza okusebenzayo. Ukunyakaza okusebenzayo kungakusiza usebenze imisipha ngezindlela ezizuzisa ukunyakaza kwansuku zonke okwenzayo ngaphandle kokuzivocavoca. Isibonelo, amaphaphu asemaceleni asiza ukuqinisa imisipha esetshenziswa ngumzimba wakho ukuhambisa nokushintsha indlela.

Amalumbo angasiza futhi ukulungiselela imisipha yakho ukuthi ibambe iqhaza ekuzivocavoca nakwezemidlalo ezidinga ukunyakaza kwamaphaphu okufana nethenisi, i-yoga, ne-basketball.

Funda ukuze ufunde kabanzi mayelana nezinzuzo zamaphaphu nokuthi ungazifaka kanjani enkambisweni yakho yansuku zonke.

Umdwebo wemisipha usebenze ngesikhathi se-lunge

Ungayenza kanjani i-lunge

I-lunge eyisisekelo isebenza ngama-quads, glutes, kanye nemisipha. Ukwenza kahle i-lunge:

1. Qala ngokuma ubude.
2. Dlulela phambili ngonyawo olulodwa kuze kufike umlenze wakho engxenyeni engu-90 degree. Idolo lakho langemuva kufanele lihlale lifana nomhlabathi futhi idolo lakho langaphambili akufanele lidlule izinzwane zakho.
3. Phakamisa umlenze wakho wangaphambili wamaphaphu ukuze ubuyele endaweni yokuqala.
4. Phinda ama-reps ayi-10 kuye kwayi-12 emlenzeni owodwa, noma cisha phakathi kwemilenze kuze kube yilapho usufinyelele kuma-reps ayi-10 kuye kwayi-12 ngomlenze ngamunye.

Ungasebenza kanjani imisipha ehlukile ngokuhlukahluka kwe-lunge

Ngokwenza ukuhluka kwamalambu, ungenza kusebenze imisipha ehlukile. Isibonelo, esikhundleni sokuqhubekela phambili, ungabambelela eceleni.

Amaphaphu asemaceleni, awaziwa nangokuthi amaphaphu we-lateral, angakusiza ukuthi ukhulise ukuguquguquka futhi uqinise imisipha yakho yethanga. Ungenza futhi i-lunge yokuhamba ukugcina umzimba wakho unyakaza futhi usize ukukhuphula izinga lokushaya kwenhliziyo yakho. Ukwengeza i-torso twist kumaphaphu kusebenza imisipha yesisu.

I-lunge yokuhamba

I-lunge ehamba ngezinyawo isebenza ngemisipha efanayo njenge-lunge eyisisekelo, kepha ingasiza ukukhuphula izinga lokushaya kwenhliziyo yakho kusuka ekuhambeni okwengeziwe. Ukwenza i-lunge yokuhamba:

1. Qala ngokwenza i-lunge eyisisekelo ngomlenze wakho wangakwesokudla uqhubekele phambili.
2. Esikhundleni sokubuyela esimweni sokuma, qala ukuzungeza phambili ngomlenze wakho wesobunxele ngakho-ke manje usesimweni se-lunge. Umlenze wakho wangakwesokudla kufanele uhlale usesimweni sokukusimamisa.
3. Qhubeka nokunyakaza "kokuhamba" njengoba uqhubeka nokuya phambili, ukushintshanisa imilenze, ukuphindaphinda okuyishumi kuya kwengu-12 emlenzeni ngamunye.

Lunge nge-torso twist

I-lunge ene-torso twist ikunikeza inzuzo eyengeziwe yokusebenza kwesisu sakho ngaphezu kwama-glutes akho nama-quads akho. Ukwenza i-lunge nge-torso twist:

1. Qala ngokwenza i-lunge eyisisekelo ngomlenze wakho wangakwesokudla uqhubekele phambili.
2. Ngemuva kokuthi umlenze wakho wangakwesokudla uhluthulelwe phambili ngaphambili futhi uzizwa uzinzile, sebenzisa ingqikithi yakho ukuze uphendukise i-torso yakho ngakwesokudla. Bamba imizuzwana embalwa. Ungahambisi imilenze yakho endaweni ye-lunge.
3. Shintsha isifuba sakho sibuyele maphakathi. Phindela emuva ume ngomlenze wakho wesokudla.
4. Shintsha imilenze bese uhlangana phambili ngomlenze wakho wesobunxele, futhi, uma usuzinzile, jikela ngakwesobunxele ngalesi sikhathi.
5. Yenza amaphaphu ayi-10 ngokusonteka ohlangothini ngalunye.

I-Side noma i-lateral lunge

Ngokungeziwe ekusebenzeni kwe-glutes yakho, imisipha, kanye ne-quads, uhlangothi noma i-lateral lunge nayo isebenza nemisipha yakho yangaphakathi yethanga. Ukwenza i-lunge eseceleni:

1. Qala ukuma ubude, izinyawo ububanzi be-hip-width buqhelelene.
2. Thatha igxathu elibanzi uye kwesobunxele. Gobisa idolo lakho langakwesobunxele njengoba uphusha izinkalo zakho emuva. Gcina izinyawo zombili ziphansi phansi kulo lonke lunge.
3. Phusha ngomlenze wakho wesobunxele ukuze ubuyele ekumeni.
4. Yenza amaphaphu ayi-10 kuye kwayi-12 ohlangothini lwesobunxele ngaphambi kokushintshela ngakwesokudla.

Ungayifaka kanjani imiphunga ezinhlelweni zakho

Uma ufuna ukuthuthukisa izinga lakho lokuqina komzimba nokuqinisa imilenze yakho, cabanga ukungeza amaphaphu esimisweni sakho sokuzivocavoca masonto onke izikhathi ezi-2 ukuya kwezi-3 ngeviki.

Uma umusha ekubeni seqophelweni eliphezulu, ungaqala ngokwenza amaphaphu ayi-10 kuye kwayi-12 emlenzeni ngamunye ngasikhathi. Uma umgomo wakho ukunciphisa isisindo noma uthinta umzimba wakho, kufanele kuqhutshwe amaphaphu ngaphezu kokuzivocavoca kwenhliziyo nokunye ukuhamba kokuqeqeshwa kwamandla.

Zama ukuqeqeshwa kwesikhawu se-cardio noma se-high-intension izikhathi ezi-2 kuya kwezingu-3 ngeviki, ukushintshana kwezinsuku nokuqeqeshwa kwamandla, njengamaphaphu, kwezinye izinsuku.

Uma ungaqiniseki ukuthi ungayisetha kanjani inkambiso yokuzivocavoca umzimba, sebenza nomqeqeshi wakho oqinisekisiwe ongenza uhlelo ozolulandela.

Ungayisebenzisa imiphunga ukubona ukuqeqesha imisipha yakho?

Ezinye izinzuzo zokuqeqeshwa kwendawo, noma ukukhomba indawo eyodwa kuphela yomzimba wakho onamaphaphu, ukuthi ungabona ukwanda okuncane ekukhuleni kwemisipha noma ithoni kuleyo ndawo.

Okubi ukuthi umzimba wakho ungakwazi ukuzivumelanisa ngokushesha. Ukuhamba ngeke kusaba yinselele ngemuva kwamasonto ambalwa. Esikhundleni salokho, inqubo yokuqina efanelekile ingakusiza uhlangabezane nezinhloso zakho.

Ama-lunges aqhathaniswa kanjani nama-squats?

Ama-lumges nama-squats yimizimba efanayo yokuqina komzimba ekhomba imisipha ye-glutes nemilenze. Umehluko ukuthi i-lunge yenziwa umlenze owodwa ngasikhathi, ngakho-ke uqinisa umlenze ngamunye ngamunye. Lokho kusho ukuthi udubula imisipha yakho yokusimamisa. Lokhu kungasiza ngisho nokungalingani.

Ama-Lungge nawo alula ngemuva, ngakho-ke uma uzwa ubuhlungu obuphansi emuva, cabanga ukunamathela kuma-lunges esikhundleni sokungeza kuma-squats. Ngenye indlela, gwema ukugoba uze ufike esikweleni sakho.

Azikho izikwele noma amaphaphu angcono ukukhuphuka. Kokubili izivivinyo ezinhle kakhulu zokubandakanya imisipha emzimbeni wakho ongezansi. Ukuze uthole imiphumela emihle, cabanga ukungeza kokubili kunqubo yakho.

Ukuthatha

Ama-lumges angaba umsebenzi osebenzayo wokusiza ithoni nokuqinisa umzimba wakho ophansi. Qaphela ukwenza amaphaphu ngefomu elifanele. Njengoba ulunga, idolo lakho akufanele lidlule ezinzwaneni zakho. Futhi unganwebiseli umlenze wakho kude kakhulu kunoma iluphi uhlangothi lapho uhlangana khona, noma.

Ukwenza kahle amaphaphu kungasiza ekunciphiseni ubungozi bokulimala.

Uma udinga usizo lokuqalisa ngamaphaphu, cela umqeqeshi womuntu oqinisekisiwe ukuthi abuke ifomu lakho. Lapho usuthuthuke kakhulu, ungabamba izisindo zamahhala esandleni ngasinye njengoba ubamba enye inselelo yokuqinisa. Mane ukhumbule ukuthi uhlale ubuza nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca umzimba.