Ukuzivocavoca oku-5 ukuqeqesha umlenze wakho ekhaya

-Delile

• Ukwenza kanjani ukuqeqeshwa emlenzeni ekhaya
• 1. I-Plantar flexion
• 2. Ukuphakamisa umlenze
• 3. Isikwele
• 4. Isikwele esise-Isometric
• 5. Isigaxa saseBulgaria
• Okufanele ukwenze ngemuva kokuqeqeshwa
• 1. Ukunwebeka komhlane wethanga
• 2. Ukunwebeka ngaphambili kwethanga

Ukuqeqeshelwa umlenze ukwenziwa ekhaya kulula futhi kulula, okukuvumela ukuthi usebenze ezinqeni, amathole, amathanga nangemuva kwemilenze, futhi kungenziwa ngokusebenzisa noma ngaphandle kokusebenzisa izisindo.

Lezi zivivinyo zisiza ekuthuthukiseni ukukhuthazela namandla emisipha, ngaphezu kokuthambisa isikhumba, ukulwa nokuwohloka futhi, kwabesifazane, kuthuthukisa ukubukeka kwe-cellulite. Kodwa-ke, umuntu kufanele njalo acabangele izimo zomzimba kanye nokulinganiselwa komzimba ukugwema ukulimala okufana nokudideka, ukunweba noma imisipha.

Ngakho-ke, kubalulekile ukuthi ube nokuhlolwa kwezokwelapha ngaphambi kokuqala noma yimuphi umsebenzi wokuzivocavoca kanye nothisha womzimba ongahola ukuqeqeshwa okuhlangabezana nezidingo nezinhloso ngendlela ehlukile.

Ukwenza kanjani ukuqeqeshwa emlenzeni ekhaya

Ukuqeqeshwa kwemilenze ekhaya kungenziwa i-1 izikhathi ezi-2 ngeviki, ngokuzivocavoca okusebenza ngamandla, ukukhuthazela nokulinganisela, isibonelo.

Kubalulekile, ngaphambi kokuqala ukuqeqeshwa, ukufudumeza ukuze uthuthukise ukusebenza kwemisipha, kusebenze ukujikeleza nokuvikela ukulimala. Inketho enhle yokuzifudumeza ukuthatha uhambo lwemizuzu emi-5, uthathe ukweqa okungu-10 kulandelana ngokushesha okukhulu ngangokunokwenzeka, noma ukhuphuke uye wehle izitebhisi imizuzu engu-5, ngokwesibonelo.

Ezinye izinketho zokuzivocavoca zokwenza ukuzivocavoca umlenze ekhaya yilezi:

1. I-Plantar flexion

Lokhu kuvivinya umzimba kusiza ukuqinisa imisipha yethole, ngaphezu kokwenza ngcono ibhalansi yomzimba nokuvimbela ukulimala ekugijimeni nasekuqeqesheni ukuhamba, isibonelo.

Indlela yokwenza: zisekele odongeni noma ngemuva kwesihlalo. Lapho umgogodla uqonde nesisu sinenkontileka, sukuma ubuyele endaweni yokuqala. Lokhu kuqeqeshwa kungenziwa ngamasethi ama-3 okuhamba okungu-12 kuye kwangama-20 nangemizuzwana engu-20 kuye kwengama-30 yokuphumula phakathi kwesethi ngayinye.

Inketho enesisindo: ungasebenzisa onogada be-shin, owodwa emlenzeni ngamunye, noma ubambe isisindo ezandleni zakho njengama-dumbbells noma usebenzise amabhodlela ezilwane ngamanzi noma ngesihlabathi, ukuqinisa ukusebenza kwemisipha.

2. Ukuphakamisa umlenze

Ukuphakamisa imilenze ukuzivocavoca okuthuthukisa ukuhamba, ukuguquguquka kanye namandla emisipha yama-glutes nangemuva kwethanga, ngaphezu kwemisipha ye-hip, futhi kungasiza ngokulinganisela komzimba.

Indlela yokwenza: thatha isihlalo bese uxhasa isandla kwi-backrest. Njengoba umgogodla uqonde nesisu sinenkontileka, phakamisa umlenze owodwa phambili bese ubuyisa umlenze, wenze ukunyakaza kube sengathi umlenze uyi-pendulum. Phinda ukuzivocavoca ngomunye umlenze bese ubuyela endaweni yokuqala. Lokhu kuqeqeshwa kungenziwa ngamasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-10 kuye ku-15.

Inketho enesisindo: ukuphakama komlenze kungenziwa ngokusebenzisa onogada be-shin, omunye emlenzeni ngamunye nangesisindo esinconywe nguthisha womzimba.

3. Isikwele

Isikwele ukuzivocavoca okuphelele kwemilenze njengoba kusebenza i-gluteus, amathanga, inkonyane, emuva kwemilenze nasesiswini.

Indlela yokwenza: umile, welula izinyawo zakho, ngokuhambisana namahlombe akho. Umhlane kufanele uhlale uqondile nesisu sinenkontileka. Yehla kancane ngokuguquguqula amadolo akho, utshekise isifuba sakho phambili kancane bese uphushela isitho sakho emuva, sengathi uzohlala esihlalweni esingabonakali. Yehla kuze kube yilapho amadolo esekhoneni elingu-90-degree futhi ungadluli ngaphesheya kwengcenye yezinyawo. Buyela endaweni yokuqala. Yenza amasethi ama-3 wokuphindaphinda okungama-20 ngokuphumula kweminithi elilodwa phakathi kwamasethi. Bona ezinye izinzuzo zezikwele nokuthi ungazenza kanjani kahle.

Inketho enesisindo: ungasebenzisa iketela noma i-halter ibhola njengesisindo futhi, uma ungenazo, ungafaka iphakethe elilodwa noma amaningi we-1 kg welayisi noma ubhontshisi esikhwameni, isibonelo. Ngakho-ke, umuntu kufanele athathe isisindo, futhi ngazo zombili izingalo phambi komzimba, asibambe futhi enze ukunyakaza kwe-squat phansi izingalo ziqondaniswe nomzimba.

4. Isikwele esise-Isometric

I-isometric squat kungenye indlela yesikwele esebenza ngemisipha ye-gluteus, ithanga, imisipha kanye nomhlane ongezansi. Lesi sikwele sinenzuzo yokusiza ukuvimbela ukulimala, sandisa amandla, ukukhuthazela kanye nencazelo yemisipha, ngaphezu kokuqinisa imisipha.

Indlela yokwenza: sekela umhlane wakho odongeni, usabalalise imilenze yakho ebangeni lehlombe. Gobisa amadolo akho bese wehlela phansi, sengathi uzohlala esihlalweni, wakhe i-angle engu-90 degree. Hlala kuleso sikhundla amasekhondi angama-45 kuye kwangama-60 bese ubuyela endaweni yokuqala. Phinda lolu chungechunge amahlandla ama-3, ngokuphumula kweminithi eli-1 phakathi kwelinye nelinye. Enye indlela yokwenza i-isometric squat ukusebenzisa ibhola lokuzivocavoca phakathi komhlane wakho nodonga.

Inketho enesisindo: ungasebenzisa i-dumbbell noma ibhodlela lesilwane eligcwele amanzi njengesisindo bese wenza i-isometric squat ngokubeka izingalo zakho phambi komzimba wakho, ngezandla zombili zihlangene zibambe isisindo ngokuhambisana nomzimba wakho naphakathi kwemilenze yakho.

5. Isigaxa saseBulgaria

Isikwele saseBulgaria singenye yokusebenza okusebenza kahle kakhulu ukusebenza amathanga akho nama-glutes, kuthuthukisa ukuqiniswa kwemisipha nokwelula, kanye nokuthambisa imilenze yakho.

Indlela yokwenza: emhlane wakho, sekela umlenze owodwa esihlalweni noma ebhentshini, ugcine olunye unyawo phansi. Flex idolo lomlenze elilele phansi, wehle kube sengathi uyagoba. Kubalulekile ukugcina umgogodla wakho uqonde futhi izinyawo nezinqe zihambisanayo. Yenza amasethi ama-3 wokuphindaphinda okungu-10 ngomlenze ngamunye, uphumule iminithi eli-1 phakathi kwesethi ngayinye.

Inketho enesisindo: ungasebenzisa i-dumbbell esandleni ngasinye ukwenza ama-squats noma usebenzise ibhodlela lesilwane eligcwele amanzi noma isihlabathi noma iphakethe le-1 kg lelayisi noma ubhontshisi, ngokwesibonelo.

Bheka ezinye izindlela zokwenza ama-squats ukuze uqinise imilenze yakho nokuthi ungayenza kanjani.

Okufanele ukwenze ngemuva kokuqeqeshwa

Ngemuva kokuqeqeshwa emlenzeni, kubalulekile ukwelula ukusiza ukukhulula imisipha yakho, ukunciphisa ukuqina kwemisipha nokuvimbela amajaqamba, ngaphezu kokuthambisa imisipha yakho, ukuthuthukisa ukuguquguquka nokuvikela ukulimala.

Ukwelulwa kwemilenze kufanele kufake imisipha yengaphambili nangemuva kwethanga nenkonyane. Ukwenza lokhu kunweba, akudingekile ukusebenzisa izinsimbi.

1. Ukunwebeka komhlane wethanga

Ukwelula umhlane wethanga kungenziwa uhleli phansi, uvumele ukwelula imisipha yethanga engemuva, i-gluteus, inkonyane kanye namathe onyawo.

Indlela yokwenza: umuntu kufanele ahlale phansi imilenze iqonde, agobe umlenze owodwa bese kuthi umgogodla uqonde kanye namahlombe aqondaniswe, ancike phambili ukufinyelela ezinyaweni ngesandla esisodwa bese ezama ukuyidonsela emzimbeni, ebambe imizuzwana engama-20 kuye kwangama-30. Phinda ngomunye umlenze.

2. Ukunwebeka ngaphambili kwethanga

Ukwelula ingaphambili lethanga kufanele kwenziwe umile futhi ngemuva uqonde. Lokhu kuvivinya kukuvumela ukuthi welule imisipha ye-quadriceps yethanga lakho, kanye nokusiza ukuthuthukisa ukuguquguquka kwe-hip yakho.

Indlela yokwenza: zisekele ngomlenze owodwa bese ugoba omunye emuva, uwubambe ngezandla zakho imizuzwana engama-30 kuye kwangama-60. Phinda ngomunye umlenze.

Bheka ezinye izinketho zokwelula umlenze.