Uqheliso lokuzilolonga olupheleleyo

Ukuzivocavoca umzimba ukwenza ejimini

Ukuba awazi ukuba uqale ngaphi kwindawo yokuthamba, sikunceda ngayo. Kungenxa yokuba kuyinyani ukuba ngamanye amaxesha siqala ukwenza uthotho, ukuqeqesha kuphela iqela elithile lemisipha kwaye into elungileyo kukuba sizinikezela kwizinto ezininzi, okanye sizitshintshe ngeentsuku okanye kuqeqesho, njengoko ukhetha. Ngaba uyafuna ukwazi ifayile ye- ukwenza umthambo kwindawo yokwenza umthambo?

Ngokuqinisekileyo uninzi lwabo sele usazi, kodwa siza kukuxelela ukuba zeziphi ezizezona zinokugqibeleleyo kuwe. Ke, uya kuba nakho ukushiya uqeqesho lwakho luhlaziyiwe ngokupheleleyo okanye luhlaziyiwe, usazi ukuba ngokwenza imithambo nje embalwa uzakulolonga umzimba uphela. Ngaba ayisiyiyo enye yeembono ezilungileyo? Ewe, ungaphoswa yiyo yonke into elandelayo.

Imithombo yeendaba yomkhosi, umthambo osisiseko wamagxa

Mhlawumbi ekhaya awunabunzima okanye imivalo, ke enye yemithambo oyenzayo kwindawo yokuzivocavoca yile. Imalunga nayo Imithombo yeendaba yomkhosi eya kusenza sisebenzise amagxa. Nangona umva uya kubandakanyeka ngendlela ethile. Ukwenza oku, sinokuthatha ubunzima okanye iidumbbell kwisandla ngasinye, nangona ukhetha ukuba ungazinceda ngebha kwaye ubeke idiski kwisiphelo ngasinye. Oku kuyakuvumela ukuba uphakamise ubunzima obulungele iimfuno zakho. Ukuzivocavoca kubandakanya ukugcina iingqiniba zigobile, ukugcina izandla kwinqanaba lesifuba, ukunyusa iingalo ngaphezulu kwentloko, ukufikelela ukuzolula. Kukutyhala okuphezulu esiza kukufikelela kuphindaphindo.

Uyenza njani into yokutsala kwindawo yokuzivocavoca

Ukutsala ngasemva

Kusenokwenzeka ukuba unesixhobo kubo eludongeni lwekhaya lakho, nangona ejimini siza kukuxelela ukuba uya kuthi. Nangona Yenye yezona zinto zicelwe ukuba zikwazi ukusebenza ngasemvaa, ikwanabo baninzi abagxekayo. Kuba akusoloko kulula ukuzifumana. Ukususela kumzuzu wokuphuma kwawo, uya kubona ukuba oku kulandelayo kuya kuba ngcono kunangaphambili kunye nenkuthazo, ngakumbi. Kukuzilolonga okugqibeleleyo kuba iingalo nkqu ezingundoqo nazo ziya kubandakanyeka kuyo.

Ukucofa kwebhentshi phakathi kokuzilolonga okwenziwayo ejimini

Ewe, yenye yezona zaziwayo kwaye zigqibelele. Ukusukela kule meko siya kuba senza umthambo we-pectoral kunye namagxa. Ukwenza oku, kufuneka silale ngomqolo ebhentshini. Emva koko, beka iinyawo zakho kakuhle emhlabeni, yenza isivumelwano kunye nokugquma kwakho kwaye ubeke i-scapulae yakho. Ukuthatha ibha kunye nobunzima esiya kuthi siye ezantsi kubude be-sternum okanye kancinci ezantsi. xa sifika kuyo, siya kubuya sibuyele ezantsi ngokunyusa, kodwa ewe, ukwehla kuya kucotha. Ukuphefumla kunye nokugxininisa kufuneka kuhamba nathi ngamaxesha onke ukuze singalahleki.

Usebenzisa umva wakho kunye nemilenze ngofileyo

Ewe, ngomnye wee-greats ezazingafuni ukuphoswa lolu hlobo lokuzilolonga. Zombini umva, inyonga okanye i-lumbar kunye neenyawo ziya kusokola ekusebenziseni i-deadlift. Ungayenza zombini ngee-dumbbells kunye nebha, ngokokukhetha kwakho ngokukhululekileyo. Njengoko sihlisa ubunzima ngeengalo, imilenze kufuneka iguqulwe, ngelixa umva ugcinwe uthe nkqo kwaye sithembele kancinci emzimbeni. Kodwa ukhumbula ukuba kuya kufuneka usityhale isifuba sakho ngaphandle, ukuze ungatyhaleli ibar kude kakhulu. Siza kuyithatha ngokusondela emzimbeni kangangoko kunokwenzeka ukunqanda ukwenza iintshukumo ezinokonakalisa umqolo wethu.

Iibhola zeBarbell

Iibhola zeBarbell

Kule meko, ukongeza kwimilenze, siya kusebenza ne-quadriceps kwaye ke, icandelo le-lumbar. Ke enye yeempawu ezinkulu esinazo ebomini bethu naphakathi kwemithambo ekufuneka siyenzile ejimini. Ngomnye wemizekelo ecacileyo yokuba kufuneka sigcine umqolo wethu uthe nkqo, ngelixa iinyawo okanye amadolo engavuli kakhulu. Kuya kufuneka uyiphephe loo nto xa usihla ezantsi wenza impazamo yokuzisa amadolo kunye okanye ukuhamba kakhulu. Ngenxa yoko, kufuneka sihlengahlengise ubunzima njengoko siziqhelanisa ngakumbi okanye kancinci.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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