Qeqesha umzimba wakho osezantsi ekhaya kuba unokuba yeyona ndlela ilungileyo yemihla ngemihla. Ngenxa yokuba asisoloko sinalo ixesha lokuya kwindawo yokuzivocavoca, kodwa ngokuqinisekileyo imizuzu embalwa yasimahla ekhaya ukuphumeza nganye kwezi mbono sizicebisayo. Oku kuya kukunika umzimba ophantsi onamandla ngakumbi.
Ukwenza umthambo yonke imihla kuneziphumo ezinkulu emzimbeni wethu kodwa nasengqondweni yethu. Ngenxa yoko, kufuneka sihlale sicaca ngayo kwaye siyikhethe. Akukho zizathu zokuthi hayi! Ngenxa yokuba uya kufumana qeqesha zombini i-glutes kunye ne-quads okanye amathole. Namanye angamalungu kwithowuni. Ngaba siya kuqala?
Qeqesha umzimba wakho ongezantsi ngee-squats
Kuyinyani ukuba sihlala sithetha ngee-squats njengenye yezona zinto zigqibeleleyo zokuzilolonga. Yiyo loo nto kule meko wayengazukushiywa ngasemva. Kodwa ukunika utshintsho oluncinci, siya kukuxelela oko sikhethe ukugxumeka ii-squats. Ewe, ilula kakhulu kodwa ubuncinci ivumela ukuba sihluke kancinci. Kumalunga nokwenza i-squat esisiseko, ukwehla njengesiqhelo kodwa ngaphambi kokuba unyuke kufuneka wenze iibounce ezimbini okanye ezintathu kuloo ndawo. I-bounces emfutshane kodwa iya kuba nzima kumzimba wakho kwaye ngakumbi kumzimba wakho ophantsi. Wakuba ugqibile, uya kunyuka uphinde uhle kwakhona ukuze ukwazi ukuphinda isenzo esifanayo. Ngokuqinisekileyo uya kuwuphawula umgudu ngamnye kubo!
Umkhondo kwakhona kunye ne-rebound
I-squats kunye nemiphunga idla ngokuhambelana, ngoko ngoku besingayi kuyibeka ecaleni. Kule meko, sele uyazi ukuba Imitsi yenye yezo mithambo zibalulekileyo zemilenze. Ngelixa simile, kuya kufuneka sibuye umva ngomlenze omnye kwaye senze ukwehla okanye ukugoba kwamadolo. Esikhundleni sokubuyela kwindawo yokuqala kunye nokuphinda ukunyakaza kunye nomnye umlenze, kuya kufuneka wenze iibounces ezimfutshane kunye naloo mlenze emva. Uqinisekile ukuba uyaqaphela indlela i-quads ekhaba ngayo. Ngoko siyazi ukuba senza into elungileyo. Kuya kufuneka wenze okufanayo ngemilenze yomibini kwaye suku ngalunye uqinise kancinci, wenze iibounces ezingaphezulu.
Isometric eludongeni
Qeqesha umzimba wakho osezantsi ngeisometrics. Kubonakala ngathi i-squats isinika umdlalo omninzi, kodwa kukuba kuyo yonke into iya kuba yinto esifuna ukuyizuza. Ngoko ke, kwakhona bangabalinganiswa kwiinjongo zethu. Ukuya yenza isometric eludongeni, kufuneka uxhase ngokupheleleyo umqolo wakho kolo donga. Ngoku kuya kufuneka uhlukanise iinyawo zakho kancinci kwaye uziqhubele phambili ukuze ukwazi ukuthoba ngokukhululeka kwaye ukwazi ukuxhathisa ixesha elide kuloo ndawo. Kufuneka silungelelanise umzimba kakuhle kwaye sikwazi ukuhlala malunga nemizuzwana engama-20 ngaphandle kokuhamba. Ewe, xa uziqhelanisa kancinci, ixesha lingahlala lidibanisa. Nangona ngokubanzi umlenze wonke yinto esebenzayo, kuyacaca ukuba kwakhona i-quadriceps yi-protagonists.
Nyusa isithende
Siza kubheja amathole kunye nomqolo opheleleyo womlenze ngomthambo onje. Nathi besingenakuhlala ngaphandle kwakhe. Ngoko, qeqesha umzimba wakho ongezantsi ngokuphakamisa isithende. Ukwenza oku, kufuneka sime amadolo ethu agobe kancinci. Lixesha lokuba siphakamise izithende zethu side singakwazi. Kodwa ewe, kufuneka silungelelanise umzimba kwaye ngendlela ethe tye ukuze 'sikhule' sibulela kwimithambo. Ayinalo naluphi na uhlobo loxinzelelo, yinyani, kodwa nangona isenokungabonakali ngathi, ikwayenye yolo qheliselo luluncedo kakhulu kuthi. Ngoku unokuvula umzimba wakho ophantsi kancinci ngakumbi, phantse ngaphandle kokuqaphela!