Ubunzima be-Ankle buye baba yenye yezona zinto zifunwa kakhulu. Kubonakala ngathi baye bafake imfashini kwaye kuyinyaniso ukuba bacetyiswa kakhulu ukuba basebenze kancinci ngaphakathi kwemilenze, ithoni okanye ukuphucula amandla abo kunye nokunye okuninzi. Ekubeni baya kongeza umgudu ngakumbi kwintshukumo nganye esiyenzayo. Kodwa qaphela, kufuneka uhlale ulumkile ngobunzima obeka kubo ukuze ugweme ukulimala.
Inyaniso kukuba ziyasebenza kakhulu kwaye kunye nazo unokuzivocavoca ekhaya, ngokulula. Aziboniswa xa sithetha ngezifundo zomthambo Sonke siyazi ukuba kunokuba njani ukubaleka. Ke, ukuba ubhejela kobu bunzima, kuya kufuneka wenze nje inkqubo efana nale ingezantsi kwaye uya kuqalisa ukubona iziphumo ezintle ngokukhawuleza kunokuba ubulindele.
Ubunzima be-Ankle: I-Glute kick
Omnye wemisebenzi yokuqala esinokuwenza ngulo. Yiloo nto kuthiwa iglute kick kuba ukuqala, siya kutyhala umva umlenze omnye njengokukhaba. Ngokuqinisekileyo, siya kuqala ukusuka kwindawo ene-quadruped, sizibambe ngeentende zezandla phantsi, iingalo zoluliwe kunye nomqolo ngqo. Amadolo achukumisa umhlaba kwaye njengoko sithetha, kuya kufuneka siphose umlenze omnye emva kwaye sitshintshele komnye. Khumbula ukuba xa uyisonga kwakhona okanye xa uyichola, ungayizisa esifubeni sakho ukuze uyinwebe kwakhona. Yenza uphindaphindo oluninzi ngomlenze ngamnye.
Umlenze uphakama
Kuyinyani ukuba umthambo onje unezinye iinguqulelo. Ungayenza ukuma, ukwayama ngodonga okanye ulala phantsi. Ukuba ukhetha olu khetho lokugqibela kufuneka Lala ngecala kwaye uxhase umzimba wakho phantsi, uncede ingalo yakho ukuba izinzile. Lixesha lokuphakamisa umlenze ngokuchaseneyo, ukuhla kancinci. Njengomsebenzi wangaphambili, kulungele ukwenza uphindaphindo oluninzi kwaye emva koko utshintshe amacala. Ukuba uyenza umile, kufuneka uqaphele ngesinqe sakho kunye nomzimba ukuze ungaguquki. Ke, uya kugcina indawo ethe tye kwaye wahlule umlenze osebenza kwicala elinye, kodwa ngaphandle kokususa naliphi na elinye ilungu lomzimba wakho njengoko besitshilo.
Squat Bulgarian
Yayama isitulo eludongeni ukusigcina sikhuselekile. Ngoku jikela umva wakho kwaye uxhase umphezulu wonyawo lwakho, uguqule umlenze wakho esihlalweni. Umzimba uthe tye kwaye omnye umlenze, apho ubunzima bukhona, nawo. Ukuqala nge-squat kufuneka siguqule umlenze osolulile kodwa ngaphandle kwedolo eligqithise iinzwane.. Xa sele wenze i-push-ups ezininzi ngomlenze omnye, kufuneka utshintshele komnye.
Ukolula umlenze
Olunye ukhetho olulula esinalo yile. Sisuka nje singqengqe ekhukweni ngomqolo. Ngeentsimbi emaqatheni, siya kugoba amadolo ukwenza i-angle ye-90º.. Ngoku kufuneka solule imilenze yomibini phezulu ukuze iphinde ijike. Ngokuqinisekileyo ekuqaleni iyakuxabisa kancinci kodwa ungasoloko uphindaphinda okumbalwa.
Izibilini
Asikwazanga ukuncama ithuba lokwenza ezinye ukuhlala-ups ngeentsimbi zeqatha. Ziyezinye zeengcamango ezinkulu zokulayisha imilenze encinci kunye nethoni ngelixa senza okufanayo kunye nesisu sethu. Yiyo loo nto, singqengqile njengoko besisenza umthambo odlulileyo, sijike imilenze yethu kwakhona kwi-engile ye-90º. Lixesha lokuba sibashiye benyukile kwaye kufuneka senze okufanayo nangomzimba. Khumbula ukuba izandla aziyitsali intamo nangaliphi na ixesha kwaye asiyi kuzama ukuqhubela phambili, kodwa umzimba uya kuba yi-axis yentshukumo ethethiweyo. Indlela elungileyo yokuqalisa uqeqesho lwakho!