Kuyinyani ukuba zininzi izincedisi esinokuthi sibe nazo xa sisenza imisebenzi yethu yezemidlalo okanye uqeqesho. Ngoko ke, namhlanje siza kuthetha malunga imithambo yebhola yamayeza esinako. Kungenxa yokuba yenye yeengcamango ezintle zokulungisa imizimba yethu.
Mhlawumbi, zombini iidumbbells kunye nobunzima zimbini izinto ezisetyenzisiweyo kakhulu. Kuyinyani ukuba sishiya elinye lamahlakani amakhulu kwiseshoni yoqeqesho nganye ngasemva kwaye namhlanje siza kubona ukuba kutheni. Uya kuqinisa umzimba wakho wonke, kodwa nokunciphisa amafutha. Ayizondaba ezimnandi?
Iibhola zeyeza kuqeqesho
Okokuqala, yenza kucace ukuba iibhola zeyeza Ungafumana ubukhulu obahlukeneyo kunye nobunzima. Ngokomzekelo, le nxalenye yokugqibela inokususela kwikhilogram enye ukuya kwezingaphezu kwe-11. Ngoko ukususela koku, siyazi ukuba sinokuyihlengahlengisa ukuze ihambelane noqeqesho ngalunye esiza kulwenza. Into ekhuthazwayo kukuba ezo zinobunzima obungaphezulu zinokusetyenziselwa umthambo wemilenze, ngelixa ezo zikhaphukhaphu zilungele iingalo. Kodwa njengoko sithetha, unelizwi lokugqibela. Masiqalise!
Squat ngebhola
Siqala kunye nabo, kuba ngaphandle kwamathandabuzo, basoloko kufuneka babe kwiseshoni nganye yoqeqesho ixabisa ityuwa yayo. I-squats, kule meko, iya kuhamba kunye nokuzivocavoca kunye nebhola yeyeza. Ukwenza oku, into ekufuneka siyenze kukubamba ibhola ngezandla zozibini ngaphezulu kwentloko kwaye senze squat. Ukusukela kule nto yonke, sikwasebenza iingalo ezifana ne-quadriceps kunye ne-glutes okanye amathole. Kodwa singakwazi ukuyiguqula kwaye siyijule ibhola emva koko sibuyele kuyo njengoko ividiyo ibonisa.
Ibhola yeyeza imithambo, umkhondo
Kule meko, siyazi kakuhle ukuba inyathelo inxalenye yomzimba ime nkqo, imilenze yomibini idibene kwaye yinto nje yokunyathela phambili ngomlenze omnye, ukugoba idolo, kwaye emva koko ubuyele kwindawo yokuqala. Ewe, yile nto siza kuphinda kodwa ngebhola ekuphakameni kwesifuba. Ewe, siza kuphinda siyibambe ngezandla zozibini. Khumbula ukudibanisa imilenze, ukwenza uluhlu oluninzi.
Iplanga ebholeni
Nangona inzima ngandlel’ ithile, siza kuyifumana. Kuba ngokwenene kuya kufuneka sigcine ulungelelwano. Ke ngoko, akukho nto ifana nokuziqhelanisa nokwenza lo msebenzi ngokuphindaphindiweyo. Kule meko, siya kwenza njalo sebenza indawo yesisu kunanini na ngaphambili. Kufuneka siphumle izandla zethu kwibhola kwaye solule imilenze yethu ngasemva, senze iplanga ngokwayo. Siza kusebenzisa amandla kunye nesisu, ukuphepha ukulayisha amahlombe kakhulu. Qala ngemizuzwana embalwa kwaye uya kwandisa kancinci kancinci.
Ibhulorho phezu kwamagxa
Siyazi ukuba lo msebenzi unamagama amaninzi. Sangqengqa sijonge phezulu phantsi. Iingalo ziba nde kumacala omabini omzimba. Oko kufuneka sikufezekise ukuphakamisa ngokuthe ngcembe i-pelvis, ukuphakamisa umva, de kube ukuphumla kwindawo yegxalaba. Ngeenyawo zeenyawo zakho phantsi, kulula kakhulu. Kule meko, sibuyela ku ibhalansi yomsebenzi, kuba ezi zityalo ziya kuba kwibhola yeyeza. Musa ukunyuka okanye ukuhla kwiibhloko, kodwa kungcono ukuya kwiindawo kwaye ukhethe i-anteversion kunye nokubuyisela umzimba, oko kukuthi, ukukhuthaza ukuhamba kwe-pelvis kuqala.
Ukujula ibhola phantsi
Ngobunzima bebhola, musa ukulinda ukuba ixhume njengebhola yomnyazi. Ke ngoko, sinokuthatha ithuba lokwenza omnye umthambo webhola yeyeza. Yona sijula ngamandla ukuba singakwazi ukuya emhlabeni, ngoko xa kufika ixesha lokuyiphakamisa, siya kwenza i-squat kwaye siyibambe ngezandla zethu. Ngale ndlela, siya kuvula zombini imilenze kunye neengalo.
Ngaphambili kuphakama
Ukuma, sicinga ngeedumbbells. Ewe, xa kuziwa ekwenzeni phambili ukuphakamisa ngebhola, banokufana kakhulu. Ungaqala ngokubamba ibhola iingalo zolulele ezantsi. Emva koko iquka ukunyuka ukuya kubude besifuba. Ubambe imizuzwana embalwa kwaye uphinde kwakhona. Khumbula ukuba xa usenza umthambo, kufuneka guqula kancinane iingalo zakho ukusebenza ngakumbi. Izandla ezitshintshileyo kwaye uya kubona ukuba yintoni umphumo omkhulu.