Lezi Zivivinyo Ze-Abs Ziyimfihlo Yokuvimbela Ubuhlungu Beqolo Lomgogodla

-Delile

• Ukuma Okuzungeza Komzimba Okuphezulu
• Isiphazamisi Esifile
• Ithebula le-Isometric Phezulu
• Ukuqhubekeka Okuphezulu Kwethebula le-Isometric
• Ukuma Okuhlukile
• I-Pelvic Tilt Crunch
• I-Modified Side Plank Pulse
• Igobolondo le-Clam elijikelezayo
• Inja Yenyoni
• Ukushaywa Kwamahlombe Eseceleni
• I-Shoulder Wall Slide
• I-Half-Kneeling Deadlift ne-Rotation
• Buyekeza kwe-

Ubuhlungu be-back-back bunezimbangela eziningi zezimbangela. Ukungalingani komzimba, ukuphatha izikhwama ezisindayo, nokuzivocavoca ngefomu elibi konke kungaholela ekuqaqanjelweni okungapheli. Akunandaba noma ngasiphi isizathu, ubuhlungu bangemuva buqonde ngqo. Izindaba ezinhle ukuthi ungathatha izinyathelo zokuvimbela ubuhlungu emuva esikhathini esizayo ngokwakha umgogodla oqinile. (Usuvele ubekwe eceleni ngenxa yobuhlungu? Zilolonge lezi zimo ze-yoga okwamanje).

Ngokuhambisana nokufunda ifomu elifanele ngaphambi kokuzama ukuzivocavoca umzimba (njengale ndlela yokuphakamisa), ukuzijwayeza ukuvivinya umzimba nokuqinisa umongo kungakuvimbela ekunciphiseni imisipha yakho lapho usebenza. Umqeqeshi we-Nike ongungcweti u-Rebecca Kennedy uklame lokhu kuvivinya ngokunyakaza okuzoqinisa wonke umongo wakho ngokugxila emhlane ongezansi.

Isebenza kanjani: Yenza umnyakazo ngamunye ngenani elikhonjiwe lokuphindaphinda. Bheka ividiyo ukuze uthole incazelo yomnyakazo ngamunye.

Uzodinga: Ucansi

Ukuma Okuzungeza Komzimba Okuphezulu

A. Yima izinyawo zihlukene ngobubanzi be-hip nezandla ezinqulwini.

B. Incike kwesokunxele, isunduze okhalo ukuya kwesokudla, bese kancane uphendukisa okhalo kuyindingilizi egcwele ngenkathi uncike umlenze ubheke kolunye uhlangothi.

Phinda imizuzwana engu-30 ohlangothini ngalunye.

Isiphazamisi Esifile

A. Lala ubheke phansi izingalo nemilenze kufinyelela ophahleni.

B. Ingalo engezansi yesokudla ibuyele emuva ukuze ifinyelele phezulu, ama-biceps ngendlebe, kuyilapho wehlisa umlenze wesokunxele ukuze usuke phansi. Buyela endaweni yokuqala.

C. Ingalo engezansi yesokudla iye ohlangothini lwesokudla, ngokuhambisana nehlombe, kuyilapho wehlisa umlenze wesobunxele uye ohlangothini, ngokuhambisana nenqulu. Buyela endaweni yokuqala.

D. Phinda ngakolunye uhlangothi, wehlisa ingalo yesokunxele nomlenze wesokudla uqonde phezulu bese uvundlile.

Phinda imizuzwana engu-30.

Ithebula le-Isometric Phezulu

A. Lala ngomhlane amadolo agobe nge-engeli engama-degree angu-90, izandla zihlezi emadolweni.

B. Ngesikhathi esifanayo shayela amadolo uye esifubeni futhi usebenzise izandla ukusunduza amadolo.

Bambelela Imizuzwana engama-30.

Ukuqhubekeka Okuphezulu Kwethebula le-Isometric

A. Lala ubheke phansi idolo langakwesobunxele ligobile nge-engela engu-90-degree, umlenze wangakwesokunene welulwa futhi uzulazula ngamasentimitha ambalwa phansi. Ingalo yesokunxele inwetshwe phezulu, ama-biceps ngendlebe, futhi isandla sokudla sicindezela idolo lesokunxele.

Bamba imizuzwana engama-30 ohlangothini ngalunye.

Ukuma Okuhlukile

A. Lala ubheke phezulu uguqe ngamadolo nezinyawo ziyisicaba phansi. Phakamisa izinkalo ukwakha umugqa oqondile kusuka emadolweni kuye emahlombe.

B. Phakamisa umlenze wesobunxele phansi, usondeza idolo esifubeni. Buyela endaweni yokuqala.

C. Umlenze wesobunxele usuka phansi, udonsela esifubeni. Buyela endaweni yokuqala.

Phinda imizuzwana engu-30.

I-Pelvic Tilt Crunch

A. Lala ubheke phansi amadolo agobe nge-engeli engamadigri angu-90 ngokuqondile phezu kwezinqulu, nezandla zihlezi ngemuva kwekhanda.

B. Inkontileka yokugoqa izinkalo phezulu, inkinobho yesisu emgogodleni, ukuletha amadolo amasentimitha ambalwa eduze kwesifuba.

C. Kancane kancane buyela endaweni yokuqala.

Phinda imizuzwana engu-30.

I-Modified Side Plank Pulse

A. Qala ngepulangwe eliseceleni kwengalo yesobunxele uvule umlenze wangakwesokudla, umlenze wesobunxele ugobile, idolo liphumule phansi. Isandla sokudla singemuva kwekhanda.

B. Pulse okhalweni phezulu ngamasentimitha ambalwa, bese phansi ukubuyela endaweni yokuqala.

Phinda imizuzwana engama-30 ohlangothini ngalunye.

Igobolondo le-Clam elijikelezayo

A. Lala ngohlangothi lwesokunxele amadolo agobe nge-engeli engu-90 degree kanye nesandla sokunxele esiphakamisela ikhanda phezulu ukusuka phansi.

B. Phakamisa idolo langakwesokudla ophahleni ngonyawo lwesokudla othinta unyawo lwesobunxele.

C. Idolo elingezansi kwesokudla liye ngasedolo lesokunxele ngenkathi uphakamisa unyawo lwesokudla ophahleni.

Phinda imizuzwana engama-30 ohlangothini ngalunye.

Inja Yenyoni

A. Qala endaweni yetafula yetafula ngamahlombe ngaphezulu kwezihlakala nezinqulu phezu kwamadolo.Lula ingalo yesobunxele phambili, biceps ngendlebe, ngenkathi ufinyelela umlenze wangakwesokudla emuva ekuphakameni kwe-hip ukuqala.

B. Dweba indololwane yesobunxele edolweni langakwesokudla ngaphansi kwenkinobho yesisu. Buyela endaweni yokuqala.

C. Shanela ingalo yangakwesobunxele iye ngakwesobunxele, ngokuhambisana nehlombe, ngenkathi ushanela umlenze wangakwesokudla uye ohlangothini lwesokudla, ngokuhambisana nesinqe, ugcine zombili zifana phansi.

D. Buyela endaweni yokuqala.

Phinda imizuzwana engama-30 ohlangothini ngalunye.

Ukushaywa Kwamahlombe Eseceleni

A. Lala ubheke phezulu izingalo uzilulele ezinhlangothini. Amadolo agobile nge-90-degree angle futhi aphumula phansi ohlangothini olungakwesokudla lomzimba.

B. Phakamisa ingalo yesokunxele phansi bese wehlisa phezulu kwengalo yesokudla, uphendukise amahlombe kwesokudla.

C. Shanela isandla sobunxele ngenhla kwekhanda bese uphumela ohlangothini lwesobunxele, ugoba indololwane ukuze ufinyelele ngemuva emuva, ugcine ukuxhumana phakathi kwezandla zomunwe kanye naphansi ekunyakazeni konke.

D. Buyisela umnyakazo uye kwindingiliza engalweni yesokunxele ubuyele engalweni yesokudla, bese uvule ingalo yesobunxele uyikhiphele eceleni ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engama-30 ohlangothini ngalunye.

I-Shoulder Wall Slide

A. Hlala ngasodongeni uguqe ngamadolo nezinyawo phansi izingalo zeluliwe ngaphezulu, emuva nekhanda licindezelwe odongeni.

B. Ukugcina izingalo zixhumana nodonga, izindololwane eziphansi ziye ekuphakameni kwenkinobho yesisu, bese uqondisa izingalo ukuze ubuyele endaweni yokuqala.

Phinda imizuzwana engu-30.

I-Half-Kneeling Deadlift ne-Rotation

A. Guqa ngamlenze wesobunxele izandla ngemuva kwekhanda.

B. Ukugcina uqonde ngqo, isifuba esiphansi ubheke emlenzeni wangakwesokudla.

C. Buyela endaweni yokuqala, bese ujikelezisa i-torso ukuze ubheke ohlangothini lwesokunene.

D. Buyela endaweni yokuqala.

Phinda imizuzwana engama-30 ohlangothini ngalunye.

Buyekeza kwe-