Zama Lokhu Kuzivivinya Kwezinqe Zokuhamba Ngokuzayo Uma Uhamba Kahle

-Delile

• I-Skater Stride
• ISumo Squat neLift
• I-Power Lunge ene-Leg Lift
• Isiphambano Sokuguqa Okuphakeme
• Buyekeza kwe-

Ukumangala: Ukuhamba kwakho okumaphakathi ngeke kwenze okuningi ukuqinisa izinqe zakho. "Ukuhamba endaweni ebushelelezi akudingi ukuthi ubambe ngokuphelele imisipha ekhazimulayo, ngakho-ke akukwenzi lukhulu ukuyithambisa," kusho uWayne Westcott, Ph.D., umqondisi ocwaninga ngemfanelo eSouth Shore YMCA eQuincy, eMassachusetts. Esikhundleni salokho, umsebenzi uku-quads yakho nasezintanjeni zakho.

Ukuze uhlanganyele ama-glutes akho ngaphezulu ngesikhathi sokuzivocavoca kwakho okulandelayo kokuhambahamba, mane wenze izivivinyo ezimbalwa ze-butt kuwo wonke umzila wakho. Ukuze uqalise, zama lokhu kuzivocavoca nge-butt ngokuhamba ngamandla okuqeqesha okukhomba ama-glutes, imilenze, nangaphezulu. (Uma ukulahlekelwa isisindo kuwumgomo wakho, zama lokhu kuvivinya umzimba kokugcina.)

Isebenza kanjani: Ukuzivocavoca ukuhamba ngezinqa okuhamba phambili, kusho umqeqeshi nohamba ngezinyawo uTina Vindum, hamba imizuzu engu-5, yenza enye yezindlela zokuzivocavoca ezihamba kahle kakhulu eziboniswe lapha, bese uphinda uze wenze konke okunyakazayo okune.

Okudingayo: Ipheya lezicathulo zokuhamba nendawo evulekile. Uma umzila wakho unamagquma, yenza lezi zinyakazi ezihambayo njalo lapho umzila ushaya ukuthambekela — noma isethi yezitebhisi — ukuthola izinzuzo ezinkulu zempango.

I-Skater Stride

Iqondise ama-quads, i-butt, i-hips, i-oblique, i-back, ne-triceps

A. Ngenkathi uhamba, thatha isinyathelo esikhulu ngokudayagonali uye phambili kwesokudla ngonyawo lwesokudla, izinzwane zibheke phambili (hhayi kwesokudla).

B. Beka isisindo emlenzeni wesokudla bese uzika elungeni, ulethe ingalo yesokunxele phambili nengalo yesokudla emuva, weqa umlenze wesobunxele ngemuva kwesokudla ukuze unyawo luntweza ngaphezu komhlaba.

C. Swayiphela umlenze wesokunxele uye phambili futhi kwesokunxele uye esinyathelweni sonyawo lwesokunxele. Dlula umlenze wangakwesokudla ngemuva kwesokunxele, unyawo phansi, ngengalo yesokudla iye phambili nengalo yangakwesobunxele emuva.

Yenza izinyathelo ezingu-25 ohlangothini ngalunye, ushintshanisa imilenze.

ISumo Squat neLift

Iqondise ama-quads, amathanga angaphakathi nangaphandle, isinqe, izinkalo, emuva, amahlombe nama-biceps

A. Ngenkathi uhamba, jika ukuze uhlangothi lwakho lwesokudla lubheke "phambili" (noma ukhuphuke umqansi), izibhakela eduze kwezinqulu.

B. Phakamisa unyawo lwesokudla, uguquguquke, ukuze uthathe igxathu elikhulu elisehlangothini kwesokudla.

C. Yehlela esikweleni ebanzi ngenkathi uphakamisa izandla zombili phezulu ku-V ebanzi.

D. Ukuphakama ngomlenze wangakwesokudla, izingalo eziphansi ngenkathi uphakamisa umlenze wangakwesokunxele, unyawo luyaguquguquka.

E. Isinyathelo unyawo lwesokunxele eduze kwesokudla.

Yenza ama-reps ayi-12; phinda umsebenzi wezinqe zokuhamba uhlangothi lwesobunxele lubheke phambili.

I-Power Lunge ene-Leg Lift

Iqondiswe kuma-quad, ama-hamstrings, i-butt, ama-hips, izingalo, ne-abs

A. Ukuhamba, jikela phambili ngomlenze wesokunxele, amadolo womabili agobe ama-degree angama-90.

B. Ngezandla ezinqindini nasezindololwaneni ezigotshwe ngamadigri angu-90, letha isibhakela sakwesokudla ngasekhaleni, kwesokunxele ngemuva kwakho.

C. Shift isisindo emlenzeni wesobunxele, ukusiqondisa; nciphisa izingalo bese uphakamisa umlenze wesokudla uwukhiphe bese ubuyela ku-diagonal phezulu ngangokunokwenzeka.

D. Letha umlenze wangakwesokudla uye emgodini; phinda ngalolo hlangothi.

Yenza ama-reps angama-25 ngomlenze ngamunye, izinhlangothi eziguqukayo.

Isiphambano Sokuguqa Okuphakeme

Ukhomba quads, amathole, okhalweni, Butt, futhi ABS

A. Ngenkathi uhamba, qinisa i-abs bese uphakamisa amadolo angakwesobunxele aphakeme ngangokunokwenzeka ngqo ngaphambi komzimba, uza ngezinzwani ezingakwesokudla. Ngasikhathi sinye goqa indololwane engakwesokudla ngama-degree angama-90, ukuletha emzimbeni wonke uye emadolweni wangakwesokunxele. (Swing indololwane yesobunxele emuva ekulinganiseni.)

B. Bamba isibalo esingu-1, bese unyawo lwesokunxele oluphansi ukuze uye phambili. Phinda ngomlenze wesokudla. (Okwengeziwe: I-Yoga-Inspired Engcono Kakhulu Ye-Butt Eqinile)

Yenza ama-reps angama-25 ngomlenze ngamunye, izinhlangothi eziguqukayo.

Buyekeza kwe-