Ukuzivocavoca Oku-6 Kokusiza Ukuthuthukisa Ukuzivocavoca Kwakho

-Delile

• Ziyini izinzuzo zokuzifudumeza ngaphambi kokuzivocavoca?
• Yini ukufudumala okunamandla?
• Kuyini ukuzelula?
• Ukuzivocavoca umzimba
• Izikwele
• Amapulangwe
• Amaphaphu asemaceleni
• Ukujima
• Ukushisa kweTriceps
• Ukuphakamisa umlenze wokugijima
• I-warmup kufanele ibe yinde kangakanani?
• Okubalulekile

Uma ufushane ngesikhathi, ungazizwa ulingeka ukweqa i-warmup bese ugxumela ngqo ku-Workout yakho. Kodwa ukwenza kanjalo kungakhuphula ubungozi bokulimala, futhi kubeke ubunzima obuningi emisipheni yakho.

Lapho ulungiselela noma yiluphi uhlobo lokuzivocavoca, noma ngabe ukuzivocavoca nge-cardio, ukuqeqesha amandla, noma umdlalo weqembu, kubalulekile ukuthatha imizuzu embalwa ukunciphisa imisipha yakho kwimodi yokuzivocavoca. Ukwenza kanjalo kungakusiza uvune imivuzo eminingi yokuqina.

Nakhu ukubheka izinzuzo zokuzifudumeza nezibonelo zokuzivocavoca nge-warmup ongazizama ngaphambi kokukhahlela ukuzivocavoca kwakho kube yigiya eliphezulu.

Ziyini izinzuzo zokuzifudumeza ngaphambi kokuzivocavoca?

Ukuzivocavoca umzimba kungakusiza ukuthi ulungele umzimba wakho ukwenza umsebenzi onzima futhi kwenze kube lula ukuzivocavoca. Ezinye izinzuzo ezibaluleke kakhulu ze-warmup zifaka:

• Ukuzivumelanisa nezimo okwandisiwe. Ukuba nezimo kakhudlwana kungenza kube lula ukuhamba nokunyakazisa umzimba ngendlela efanele.
• Ingozi engezansi yokulimala. Ukufudumeza imisipha yakho kungabasiza baphumule, nakho okungaholela kukho.
• Ukwanda kokugeleza kwegazi ne-oxygen. Ukuba nokugeleza kwegazi okuningi kusiza imisipha yakho ithole ukondleka abakudingayo ngaphambi kokuqalisa umsebenzi oqinile.
• Ukusebenza okuthuthukisiwe. khombisa ukuthi imisipha efudumele ingakusiza ukuthi usebenze kahle kakhulu.
• Ububanzi obungcono bokuhamba. Ukuba nobubanzi obukhulu bokunyakaza kungakusiza ukuthi uhambise amalunga akho ngokugcwele.
• Ukuncipha kwemisipha nobuhlungu. Imisipha efudumele futhi ekhululekile ingakusiza ukuthi uhambe kalula futhi unobuhlungu obuncane noma ukuqina.

Yini ukufudumala okunamandla?

Kungenzeka ukuthi uke wezwa ngokufudumala okunamandla nokunwebeka okungaguquki futhi wazibuza ukuthi ahluke kanjani nokuthi ukwenze nini.

Ukufudumala okunamandla kwenziwa ekuqaleni kohlelo lwakho lokuzivocavoca. Yenzelwe ukubeka phambili umzimba wakho ukuze usebenze ngamandla aphakeme.

Ukufudumala okunamandla kugxila ezenzweni ezifana nokunyakaza ozokwenza ngenkathi uzivoxavoxa. Isibonelo, ungenza ukunweba okususelwa ekunyakazeni njengamaphaphu noma ama-squats, noma ukunyakaza okulula njengokugibela ibhayisikili noma ukugijima.

Ukufudumala okunamandla kungasiza ekwakheni amandla, ukuhamba, nokuxhumana, okungasiza konke ukuthuthukisa ukusebenza kwakho kokuzivocavoca.

Kuyini ukuzelula?

Ukwelulwa okuqinile kusebenza kakhulu ekugcineni kokuzivocavoca kwakho. Iqukethe ukunwetshwa okubanjelwe isikhathi esithile ukusiza ukukhulisa nokukhulula imisipha yakho nezicubu ezixhumanayo. Lokhu kwehlukile ekufudumaleni okunamandla ngoba ugcina umzimba wakho umile.

Ukwelulwa okuqinile kungasiza ekwandiseni uhla lwakho lokunyakaza nokuguquguquka. Ezinye izibonelo zifaka:

• triceps welula
• i-hip flexor yelula
• ukulala kwesikhumba

Ukuzivocavoca umzimba

Ungenza ukufudumala okuqondene nezemidlalo, noma ungazama ukuzivocavoca okulandelayo okufaka ukufuduka okubanzi. Ngokubambisana, lezi zivivinyo zingasiza ukulungisa imisipha yakho ekusebenzeni okuningi.

Ungaqala kancane ngohlobo olulula lomsebenzi ngamunye ngaphambi kokuthuthela esigabeni esiyinselele sokuhamba.

Izikwele

Izikwele ukuzivocavoca okunhlobonhlobo okukhomba imisipha eminingi esemzimbeni wakho ophansi, kufaka phakathi ama-quads, imisipha kanye ne-glutes yakho.

Ungenza ama-squats okuqala abe lula ngokuya phansi maphakathi. Ngemuva kwalokho, ungabandisa kancane ubunzima ngakho-ke ukuphindaphinda okumbalwa okugcwele kungama-squats agcwele.

Uma usufudumele, ungakhuphula umfutho ngokubamba izinsimbi lapho wenza izigaxa zakho.

Ukwenza isikwele:

1. Yima ngezinyawo zakho ububanzi be-hip-wide bese uphendulela izinzwane zakho phambili noma ngaphandle eceleni.
2. Faka umnyombo wakho, gcina umhlane wakho uqonde, bese wehlise kancane okhalweni lwakho kuze kube yilapho amathanga akho ehambisana naphansi.
3. Misa isikhashana ngamadolo akho, kodwa hhayi ngaphesheya kwezinzwane zakho.
4. Exhale bese uyama emuva.
5. Yenza amasethi ayi-1 kuye kwayi-3 ama-reps ayi-12 kuye kwangama-15.

Amapulangwe

Amapulangwe yi-warmup enhle kakhulu yokwakha amandla ayisisekelo nawokubuyela emuva, kanye nokwenza ngcono ibhalansi nokuma komzimba.

Uma usufudumele, ungaziphonsela inselelo ngokuhluka okufana nepulangwe lengalo kanye neplanga eliseceleni.

Ukwenza ipulangwe:

1. Ngena endaweni ye-pushup. Uma usaqala, ungaqala ngokwenza ipulangwe emadolweni akho. Uma uthuthuke kakhulu, ungazama ukwenza ipulangwe ezingalweni zakho zangaphambili. Uma uphakathi nendawo, ungazama ukwenza ipulangwe eliphezulu izingalo zakho zelulwe ngokuphelele.
2. Gcina izintende zezandla nezinzwane zakho kutshalwe ngokuqinile phansi. Gcina umhlane wakho uqonde futhi imisipha yakho eyinhloko iqinile. Ungavumeli ikhanda lakho noma umhlane uhlehle phansi.
3. Bamba ipulangwe lakho imizuzwana engama-30 kuye kumzuzu owodwa.

Amaphaphu asemaceleni

Lokhu kuvivinya kusebenza umzimba wakho ophansi futhi kungasiza ekuqiniseni imilenze yakho, ama-glutes, nezinqulu. Ungenza amaphaphu okuqala ambalwa abe lula ngokuhamba maphakathi kuphela, bese uqhubekela phambili emgodini ogcwele.

Ngemuva kokuthi usufudumele, ungandisa ubunzima ngokwenza isethi usebenzisa ama-dumbbells noma ukufinyelela okuhlukile kwesandla.

Ukwenza i-lunge eseceleni:

1. Yima ngezinyawo zakho ububanzi be-hip-wide.
2. Cindezela onyaweni lwakho lwesokunene njengoba unyathela unyawo lwakho lwesobunxele uye kwesobunxele.
3. Ukusuka lapha, hlala phansi ngenkathi ugoba umlenze wakho wesobunxele futhi ugcina umlenze wakho wokunene uqonde.
4. Misa isikhashana ngedolo lakho lesobunxele ngaphezulu, kodwa hhayi ngaphesheya kwezinzwane zakho. Phakamisa izinkalo zakho bese ubuyisela unyawo lwakho lwesobunxele endaweni yokuqala.
5. Yenza i-lunge ngakwesokunene. Lokhu ukuphinda okungu-1.
6. Yenza amasethi angu-1 kuya kwangu-3 we-8 kuya ku-15 reps.

Ukujima

Lokhu kuvivinya okudala kusebenza emzimbeni wakho ongaphezulu, kumgogodla, naku-glutes. Ukwenza kube nzima kakhulu, ungenza ama-pushups emadolweni akho.

Uma usufudumele, ungabandisa ubunzima ngokuma isikhashana endaweni engezansi imizuzwana embalwa.

Ukwenza i-pushup:

1. Zibeke endaweni ephezulu yepulangwe, phezulu kwe-pushup, izintende zezandla zakho zibheke phansi nezandla zihlukaniswe ububanzi behlombe. Gcina amahlombe akho emile phezu kwezandla zakho. Umhlane wakho kufanele ucabalele futhi izinyawo zakho kufanele zibe ndawonye ngemuva kwakho. Gcina i-abs yakho idonswa.
2. Yehlisa kancane umzimba wakho phansi. Ungavumeli i-torso yakho noma i-back sag. Izindololwane zakho zingaphuma phakathi nalokhu kuhamba.
3. Lapho nje isifuba noma isilevu sakho sesicishe sithinte phansi, cindezela phezulu bese uqondisa izingalo zakho. Gcina izindololwane zakho zigobile kancane ukugwema i-hyperextension.
4. Yenza amasethi ayi-1 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-12.

Ukushisa kweTriceps

Lo msebenzi uhilela ukunyakaza okuningana okungasiza ukukhulula nokufudumeza ama-triceps akho.

Ukwenza i-triceps warmup:

1. Yelula izingalo zakho ezinhlangothini ukuze zifane phansi, ugcine izintende zakho zibheke phansi.
2. Gcina izingalo zakho ziqonde futhi uziphendukise kwimibuthano ebuyela emuva.
3. Ngemuva kwemizuzwana engama-20 kuye kwangama-30, jikelezisa izingalo zakho kwimibuthano eya phambili.
4. Ngemuva kwemizuzwana engama-20 kuye kwangama-30, phendulela izintende zezandla zakho phambili bese ushaya izingalo zakho emuva naphambili.
5. Ngemuva kwemizuzwana engama-20 kuye kwangama-30, phinda ukunyakaza kokudonsa izintende zezandla zibheke emuva, phezulu, naphansi.
6. Yenza amasethi ayi-1 kuye kwayi-3 alokhu kuhamba.

Ukuphakamisa umlenze wokugijima

Ukuphakamisa imilenze yokugijima kungasiza ekwenzeni inhliziyo yakho ishaye futhi kuthuthukise ukujikeleza emzimbeni wakho wonke.

Ngokuya ngesikhala ositholile, ungagijimela endaweni noma ugijime uye emuva naphambili. Yenza ingxenye ngayinye yalokhu kuvivinya imizuzwana engama-30 kuya kuminithi eli-1. Unganciphisa ukuqina kwalokhu kuvivinya umzimba ngokukwenza ngejubane lokuhamba.

Ukwenza ukugijima kwemilenze yokugijima:

1. Jog ngejubane.
2. Cishe cishe umzuzu, jog ngenkathi uphakamisa amadolo akho abheke esifubeni sakho okungenani imizuzwana engama-30, noma ugijime ngenkathi ukhahlela izinyawo zakho phezulu ezinqeni zakho.
3. Buyela ekugijimeni kancane.

I-warmup kufanele ibe yinde kangakanani?

Zama ukusebenzisa okungenani imizuzu emihlanu kuya kweyishumi ukufudumala. Lapho ukuzivocavoca kwakho kuzoba kukhulu kakhulu, ukufudumala kwakho kufanele kube isikhathi eside.

Gxila kuqala emaqenjini amakhulu emisipha bese wenza ama-warmups alingisa eminye yeminyakazo ozoyenza ngenkathi uzivocavoca umzimba. Isibonelo, uma uhlela ukugijima noma ukuhamba ngebhayisikili, kwenze ngejubane elincane ukuze ufudumale.

Okubalulekile

Yize kuvame ukunganakwa, izivivinyo ze-warmup ziyingxenye ebalulekile yanoma iyiphi inqubo yokuzivocavoca. Umzimba wakho udinga uhlobo oluthile lomsebenzi ukuze ufudumeze imisipha yakho ngaphambi kokuthi uqalise ukuzivocavoca umzimba.

Ukuzifudumeza kungasiza ukukhulisa ukuguquguquka kwakho nokusebenza kwezemidlalo, futhi kunciphise nethuba lokulimala.

Ungenza izinguqulo ezihamba kancane zokunyakaza ozobe uzenza ngesikhathi sokuzivocavoca kwakho, noma ungazama izivivinyo ezahlukahlukene zokuzifudumeza, njengalezo eziphakanyiswe ngenhla.

Uma umusha ngokomzimba noma unesimo sezempilo noma ukukhathazeka ngempilo, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca.