Indlela Yokwenza Umlenze Waseceleni Uvusa Izindlela Ezimbili

-Delile

• Kungani umlenze oseceleni uphakamisa?
• Imisipha emsebenzini
• Ukuma komlenze oseceleni kuyaphakama
• Umlenze ohlangothini ophakeme uphakama
• Amathiphu wokwenza umlenze oseceleni uphakama
• Zama uku:
• Ukwehluka kwemilenze eseceleni kuphakama
• I-curtsy lunge
• Ukuthatha

Awusoze wafuna ukweqa usuku lomlenze futhi ngalokhu kuphakama komlenze oseceleni okuthatha umdlalo wakho wokuqina ube notch.

Ngokwengeza le mithambo yemilenze esimisweni sakho, uzobe ubumba futhi uqinisa izinkalo zakho, amathanga, nangemuva.

Kungani umlenze oseceleni uphakamisa?

Ukuphakanyiswa kwemilenze eseceleni kubandakanya ukuthumba, noma ukusunduza kude, umlenze kusuka ku-midline yakho. Kuyindlela enhle futhi elula yokwakha amandla emathangeni angaphandle nakubathumbi bezinqe, okubandakanya i-gluteus medius ne-minimus.

Ungakwenza ulala phansi noma umile usebenzisa isisindo somzimba wakho nje. Lokhu kwenza kube lula ukweqa ama-reps ambalwa kakhulu noma kuphi.

Imisipha emsebenzini

I-gluteus maximus, enye yemisipha eqinile emzimbeni, imvamisa imisipha eyaziwa kakhulu ye-derrière.

Lokhu kusho ukuthi i-gluteus medius kwesinye isikhathi inganakwa, yize idlala indima ebaluleke kakhulu njengesihlunu esibhekele ukuzinza kwe-hip.

Umlenze oseceleni uphakamisa izinhloso zalo msipha ngokuyinhloko, okuholela ezinzuzweni eziningana, kufaka phakathi:

• uhla olungcono lokunyakaza ezinqulwini
• ukuzinza komzimba okungcono
• ukusetshenziswa kwemisipha engavamile ukusebenza kulabo abahlala isikhathi eside usuku ngalunye
• ngcono ukukhuthazela kwemisipha

Ukuqinisa le misipha ngokunyusa imilenze eseceleni nakho kungasiza ekuvimbeleni ukulimala nobuhlungu ngesinqe, ngamadolo nangaphansi.

Ukuma komlenze oseceleni kuyaphakama

Ukuphakamisa umlenze omile kungukuzivocavoca okuhambisana nezimo ngoba ungakwenza noma kuphi, noma umile ulindile.

Ukuze uzinze kangcono, ungakhetha ukusebenzisa isihlalo noma enye indlela yokusekela.

1. Qala ngezandla zakho ziphambi kwakho noma uphumule okhalweni. Yima mpo izinzwane zakho zibheke phambili.
2. Njengoba uphakamisa umlenze wakho wangakwesokudla uphakamise phansi unyawo luguqulwe, donsela phezulu bese ususa isisindo onyaweni lwakho lwesobunxele.
3. Njengoba ukhipha umoya, buyisela umlenze phansi ukuhlangabezana nesobunxele.
4. Phinda izikhathi eziyi-10-12, bese ushintshela kolunye uhlangothi.

Umlenze ohlangothini ophakeme uphakama

Uma izinkalo zakho ziqinile, ungazuza ngokulala embhedeni ukuze uthole ukwesekwa okwengeziwe.

1. Lala ngohlangothi lwakho lokunene emethini noma phansi. Umzimba wakho kufanele ube kulayini oqondile imilenze yakho yeluliwe nezinyawo zifakwe phezu komunye nomunye.
2. Beka ingalo yakho iqonde phansi ngaphansi kwekhanda lakho noma goba indololwane yakho bese ugoqa ikhanda lakho ukuze uthole ukwesekwa. Beka isandla sakho sobunxele ngaphambili ukuze uthole ukwesekwa okwengeziwe noma usivumele sihlale emlenzeni wakho noma enqulwini.
3. Njengoba ukhipha, phakamisa ngobumnene umlenze wakho wesobunxele emlenzeni ongezansi. Misa ukuphakamisa umlenze wakho lapho uzwa imisipha iguquka emhlane wakho ophansi noma kuma-oblique.
4. Faka futhi wehlise umlenze ubheke phansi ukuze uhlangane nomlenze wangakwesokudla. Beka izinyawo zakho futhi.
5. Phinda izikhathi eziyi-10-12, bese ushintshela kolunye uhlangothi.

Amathiphu wokwenza umlenze oseceleni uphakama

Nawa amathiphu ambalwa wokukusiza ukuthi uthole okuningi ekukhuphukeni komlenze wakho ohlangothini.

Uma umile:

• Zama ukugcina imilenze yakho iqonde. Ukwenza kanjalo kuzokusiza ukuthi uthole okuningi kokuzivocavoca futhi uvikele noma yikuphi ubunzima obuya emuva kwakho.
• Qinisekisa ukuthi izinkalo zakho zisemgqeni futhi amadolo akho awakhiyiwe. Kufanele zithambe futhi zikhululeke njengoba uqhubeka nokuzivocavoca umzimba.
• Gcina isiqu sakho bese ubuyela emuva uqonde kulo lonke lolu vivinyo.

Lapho ulala phansi:

• Gwema ukuphakamisa umlenze wakho kakhulu kulo lonke uvivinyo. Yehlisa lapho uqala ukuzwa ingcindezi emhlane ongezansi noma ezibandayo.
• Gcina ingaphakathi lakho liqinile ngesikhathi sokuzivocavoca ngoba lokhu kusiza ukukhulula ingcindezi ethile emhlane wakho ophansi.

Zama uku:

• Khumbula ukuphefumula kulo lonke lolu vivinyo. Ungakwazi ukuhogela ngenkathi uphakamisa umlenze bese ukhipha umoya njengoba wehla, noma enye indlela ezungezile.
• Thatha amakhefu kanye ne-hydrate njengoba kudingeka.
• Wazi umkhawulo wakho futhi ume lapho kudingeka.
• Buka amavidiyo aku-inthanethi angakusiza wenze ifomu lakho liphelele noma ufune usizo lomqeqeshi ukuze uthole ukuqondiswa okukhona kuwe namathiphu enziwe aba ngewakho.

Ukwehluka kwemilenze eseceleni kuphakama

Ukwenza ukuphakama kwemilenze emi kube lula:

• Shintsha ngokubamba esihlalweni noma endaweni eqinile.
• Ungaphakamisi umlenze wakho phezulu.

Njengoba uqhubeka nokuphakama komlenze wokuma noma we-supine ohlangothini, ungahle uthande ukukwenza kube nzima kakhulu.

Ukwenza umlenze oseceleni uphakame kakhulu:

• engeza izisindo zamaqakala
• sebenzisa amabhande wokumelana noma amashubhu
• sebenzisa zombili izinsimbi namabhande wokumelana
• engeza epulangwe eliseceleni ngenkathi uvusa umlenze wakho

Izisindo zizungeza amaqakala akho futhi amabhande wokumelana angabekwa azungeze amathanga akho. Kunamazinga ahlukahlukene wamabhendi wokumelana.

I-curtsy lunge

Ufuna izivivinyo ezengeziwe ongangeza osukwini lomlenze?

Ukuzivocavoca okuhambisanayo ukwengeza ekukhuphukeni kwemilenze kuyisigaxa esigobekayo ngoba sisebenza ezindaweni ezifanayo zezinqulu, amathanga nezinqe, ngokufakwa komsebenzi othile wethanga langaphakathi.

Ukwenza i-curtsy lunge:

1. Yima ngezinyawo zakho ububanzi behips nezandla zakho okhalweni.
2. Shiya unyawo lwakho lokunene ngemuva kwakho uye kunyakazo lwe- "curtsy" ngokugoba womabili amadolo bese wehlisa phansi.
3. Njengoba uvuka ume ukuze ume, noma ubuyisele umlenze endaweni yayo yasekuqaleni noma uhlanganise lokhu kuhamba nokuphakamisa umlenze. Ukwengeza ukuphakanyiswa komlenze, phakamisa umlenze wangakwesokudla ohlangothini lapho usukuma bese uwubuyisela emuva emuva kwenye i-curtsy.
4. Qedela izikhathi eziyi-10-12, bese uphinda ngakolunye uhlangothi.

Ukuthatha

Ukungeza umlenze oseceleni kuphakamisa - noma ngabe umile noma ulele phansi - enkambisweni yakho kuyindlela enhle futhi elula yokuqinisa izinkalo zakho, amathanga, nangemuva. Lokhu kusiza ukusekela ibhalansi yakho, ukuma kwakho, nemisebenzi yakho yansuku zonke.

Uma njengamanje unezinkinga ze-hip noma ukhuluma nazo, khuluma nodokotela kuqala ngaphambi kokwenza lo msebenzi ube yingxenye yendlela yakho yokuzivocavoca umzimba.