Ukuzivocavoca imizuzu engama-30 ye-GAP: ye-gluteal, isisu kanye nemilenze

-Delile

• 1. Ukuphakama kwe-Hip
• 2. Ukuhlala okujwayelekile
• 3. Ukuphakamisa imilenze eqondile
• 4.Ukuphakama komlenze olandelayo
• 5. Ibhodi eseceleni nosinki
• 6. Ukuphakama kusuka onyaweni kuya ophahleni
• 7. Cwila ngemilenze eshintshanayo

Ukuqeqeshwa kwe-GAP kuyindlela enhle yokuqinisa nokuthambisa imisipha ekhazimulayo, yesisu neyomlenze, ekuvumela ukuthi uzuze isithombe esihle futhi esihle kakhulu.

Lolu hlobo lokuzivocavoca kufanele luhlale luguqulwa ngokwamandla omuntu ngamunye futhi, ngakho-ke, kuyalulekwa ukuxhumana nomqeqeshi womzimba. Kodwa-ke, zingenziwa ekhaya, inqobo nje uma ugwema ukusebenzisa kakhulu umkhawulo womzimba wakho, ikakhulukazi ezimweni zezinkinga zemisipha, zamalunga noma zomgogodla.

Ukuze uthole imiphumela emihle, lokhu kuqeqeshwa kufanele kwenziwe izikhathi ezi-2 kuya kwezi-3 ngeviki. Ukulandelana ngakunye kwalezi zivivinyo eziyi-7 kuyichungechunge futhi, ngosuku ngalunye lokuziqeqesha, kufanele wenze phakathi kochungechunge olungu-2 kuye kwele-3, uphumule cishe imizuzwana engama-30 phakathi kokuvivinya ngakunye nemizuzu engu-2 phakathi kochungechunge ngalunye.

1. Ukuphakama kwe-Hip

Ulele emhlane uguqe ngamadolo, phakamisa izinkalo zakho, ugcine izinyawo zakho nekhanda lakho liphansi phansi. Ngemuva kwalokho, buyela endaweni yokuqala bese uphakamisa izinkalo zakho futhi, uphinda izikhathi ezingama-20.

Lokhu kuvivinya umzimba kusiza ukufudumeza nokusebenza i-gluteus kanye nemisipha yesisu neyethanga, ngakho-ke kuyindlela enhle yokuqala ukuqeqeshwa ukugwema ukulimala kwemisipha.

2. Ukuhlala okujwayelekile

Lokhu kungukuzivocavoca okwaziwa kakhulu ukusebenza imisipha yesisu futhi, empeleni, kungenye yezivivinyo ezinhle kakhulu zokwelapha cishe zonke izifunda zalesi sihlunu.

Ukuze wenze lokhu, kufanele ulale phansi bese ugoba imilenze yakho. Ngemuva kwalokho, phakamisa kancane amahlombe phansi bese ubuyela endaweni yokuqala, uphinda izikhathi ezingama-20 kuye kwezingu-30. Ngesikhathi sokuzivocavoca umzimba kubaluleke kakhulu ukugcina amehlo akho ebheke phezulu, ukuze ugweme ukugoba intamo yakho nokuxina kakhulu leyo misipha.

Ezingeni eliphakeme kakhulu, ukwenza ukuzivocavoca kube nzima, ungaphakamisa izinyawo zakho phansi bese ugcina amathole akho ehambelana naphansi, wakhe i-engela engu-90º ngamadolo akho. Kungenzeka futhi ukuthi wenze i-classic sit-up futhi, njalo ku-5, uphakamise ngokuphelele umhlane wakho kuze kube yilapho uhleli imilenze yakho igobile futhi wehla futhi.

3. Ukuphakamisa imilenze eqondile

Lala phansi ngomhlane, imilenze iqonde, bese ubeka izandla zakho ngaphansi kwethambo lesinqe. Ngemuva kwalokho, ukugcina imilenze yakho iqonde, yiphakamise ifike ku-90º engeli phansi bese wehla kancane kancane. Okufanelekile ukuthi kuthatha cishe imizuzwana emi-2 ukukhuphuka, neminye imizuzwana emi-2 ukwehla ngemilenze. Phinda izikhathi ezingama-20.

Lokhu kuvivinya umzimba, ngaphandle nje kokusiza ukuqinisa imilenze, kutholakala kakhulu esiswini esingezansi futhi kusiza ukuba nomzimba omncane nomzimba onamathoni amaningi, okusiza ekwenzeni umugqa webhikini ube muhle ngokwengeziwe.

4.Ukuphakama komlenze olandelayo

Qhubeka ulele phansi, kodwa zibeke endaweni eqondile nemilenze yakho iqonde. Uma ukhetha, ungabeka indololwana yakho ngaphansi komzimba wakho bese uphakamisa kancane isibilini sakho. Bese, phakamisa umlenze ophezulu bese ubuyela emuva, uwugcine njalo weluleke kahle. Yenza lokhu kunyakaza izikhathi eziyi-15 kuya kwezingama-20 ngomlenze ngamunye, uphendukele kolunye uhlangothi lapho ushintsha.

Ngalo msebenzi, kungenzeka ukuthi usebenze kancane esiswini se-lateral, i-gluteus futhi, ikakhulukazi, isifunda samathanga, sibe inketho enhle kakhulu yabesifazane abafuna isibalo esincanyana.

5. Ibhodi eseceleni nosinki

Lokhu ukwehluka kwebhodi eseceleni yakudala, okuletha imiphumela emihle yokuqiniswa nokuncipha okhalweni kanye nemisipha yesisu eseceleni ne-oblique.

Ukuze wenze lokhu, kufanele ulale ngohlangothi uphinde uphakamise umzimba wakho ngendololwane, ugcine ingalo yakho isekelwa kahle phansi. Kulokuzivocavoca kubalulekile ukuphusha izibilini ukugcina umqolo wakho uqonde kakhulu. Bese wehlisa izinkalo zakho phansi bese ubuyela emuva endaweni yepulangwe. Phinda ukuvivinya imizuzwana engama-30 ohlangothini ngalunye.

6. Ukuphakama kusuka onyaweni kuya ophahleni

Lokhu kuvivinya kusebenza kahle kakhulu kuyo yonke imisipha ekhazimulayo, okusiza ekutholeni isinqe esiqinile. Ukuze ukwenze kahle, kufanele uzifake endaweni yokusekela engu-4 bese ubheka phambili ngqo, ukuze ugcine umqolo wakho uqonde kakhulu futhi uqondaniswe. Bese, thatha idolo elilodwa phansi bese uphonsa unyawo lwakho ophahleni, ugcine umlenze wakho ugobile.

Kunconywa ukuthi wenze ukuphindaphinda phakathi kuka-15 kuye ku-20 ngomlenze ngamunye, ukuze usebenze kahle umsipha. Ukwenza kube nzima, ukuphindaphinda kokugcina okungu-5 kungenziwa ngokunyakaza okufushane, ukugcina umlenze uhlale uphezulu, ngaphandle kokubuyela endaweni yokuqala.

7. Cwila ngemilenze eshintshanayo

Yima bese uthatha igxathu eliya phambili kuze kube yilapho ithanga lakho lifana phansi nasedolweni ku-90º, bese ubuyela endaweni yokuqala bese ushintsha imilenze, uyiphinda uze uyenze izikhathi eziyi-15 ngomlenze ngamunye.

Lokhu okunye ukuzivocavoca okuhle ukuqeqesha imisipha yakho yomlenze, ukuyiqinisa futhi uyenze ithoni.