Uma okudingayo ukukhombisa imilenze nezinqe uthole i-athikili obukade uyifuna. Ukufeza umphumela omuhle kakhulu, kubalulekile ukwenza izivivinyo kahle futhi wazi ukuthi iziphi ezilula kakhulu.
Ngemuva kwalokho Sizokutshela ukuthi iziphi izivivinyo ezinhle kakhulu nokuthi kufanele uzenze kanjani ngendlela efanele, uma okudingayo ukuthi ube nemilenze eqinile nezinqe ezinamathoni.
Ukuqinisa le ngxenye yomzimba wakho, futhi Ukuqeda i-flaccidity kubalulekile ukuzivocavoca umzimba, yize ukudla kusiza kakhulu ukunciphisa isisindoUma esikufunayo kungukuthuthukisa lezo zindawo, kufanele sikhethe futhi senze izivivinyo ezifanele zaleyo ngxenye yomzimba.
Ngaphezu kwalokho, uma ufuna imiphumela emihle kakhulu, kubalulekile ukuthi uhlale njalo, ngoba impumelelo ihlala ekubekezeleni. Hhayi ngokuzivocavoca umzimba kuphela, kodwa kuzo zonke izigaba zempilo yakho yansuku zonke. Sincoma inqubo ejwayelekile yamasonto onke, okulungile ukuya kumqeqeshi womzimba onolwazi kulezi zinhlobo zokuzivocavoca ukukusiza futhi ukhombise ukuthi zenziwa kanjani kahle. Kodwa-ke, iningi alifanele umqeqeshi, ngakho-ke uzama ukwenza izivivinyo ngokwazi nangekhanda lakho.
Ngakolunye uhlangothi, sigxila nasekunakekelweni kokudla, ngoba kubalulekile ukugcina ukudla okunomsoco, ngaphezu kokufaka amanzi ngamalitha amabili wamanzi ngosuku ukukhulisa imetabolism nokuqeda umzimba.
Kokubili izinqe nemilenze kuyizindawo zomzimba wethu lapho amafutha athanda ukuhlangana khona. Ngaphezu kwalokho, kule ndawo imvamisa kuhlala kukhona ukungakhululeki futhi okungabukeki kahle, esimweni sabesifazane kugqame kakhulu ngenxa yesikhumba se-orange noma i-cellulite. Ezimweni eziningi, kucatshangwa ukuthi le ndawo ayinakwenzeka ukukhala, kepha-ke, uma ihlala njalo, imiphumela yangempela, ebonakalayo kakhulu ingafinyelelwa.
Ngomzamo nokubekezela, yomibili imilenze nama-glutes kungaqiniswa, asikho isaba sokungazivocavoci umzimbaNgaleso sizathu, ngezansi, siphakamisa uchungechunge lokuzivocavoca olwenzelwe ukufeza inhloso yakho.
Uzodinga kuphela imizuzu engama-20 ngosuku, khetha isikhathi esihle esivumelana nawe eminiNoma ngabe ekuseni, ntambama noma kusihlwa, akunandaba, noma yisiphi isikhathi sihle, futhi khumbula, asikho isizathu!
Ukuzivocavoca kwemilenze yethoni
Njengoba besilindele, lokhu kuvivinya umzimba kuyasebenza ukusebenzela lezi zindawo, zombili izinyawo nezinqe, okokuqala nje, sizokutshela uchungechunge lwezincomo zokwenza ukuzivocavoca ngalunye.
Izincomo zokwenza inqubo ejwayelekile
- Kufanele yenza le mizila yokuzivocavoca okungenani kathathu ngesontoUngayenzi ngokweqile ngoba imisipha yakho nayo idinga ukuphumula.
- Esikhathini ngasinye wenza, yenza amasethi amathathu okuzivocavoca umzimba.
- Yenza okungenani umsebenzi ngamunye we Imizuzwana engama-30 kulandelana.
- Kufaka phakathi kokuvivinya umzimba nokuvivinya umzimba Ukuphumula kwamasekhondi ayi-15.
- Ungakhohlwa ukuphumula nokuma noma nini lapho ukudinga futhi ungakhohlwa zinike amanzi.
- Ngaphambi kokuqala, kufanele ufudumale imisipha yakho, kuhle ukukwenza ngokuhamba noma ngokuzelula okufanele, lokhu kuzovimbela ukulimala.
- Uma uqeda, elula imisipha, kuzokusiza ukutakula kwakho.
- Uma ungazange usebenzise isikhathi eside, kufanele ukwenze kancane, ngokuqapha.
Amakati
Mhlawumbe ukuzivocavoca okwaziwa kakhulu kwemilenze yethoni. Ngezikwele esizitholayo, usebenza imilenze nezinqe, kuyasiza ukuqeda amafutha endaweni, uthole amandla nokuguquguquka.
Indlela yokwenza ngayo
- Spread izinyawo zakho kububanzi bezinqulu zakho, beka umqolo wakho uqonde futhi nesifuba sakho phambili.
- Iya phansi, gcina umhlane wakho uqondaniswe futhi uphakamise izingalo zakho njengoba wehla.
- Iya phansi ngangokunokwenzeka, ifike ku-engela engu-90º emilenzeni.
- Khumbula ukuthi lokhu kuvivinya umzimba kuyasiza nokusebenza kwezisu, ngokwenza lukhuni kusiza ukwenza ukuzivocavoca kangcono.
Izikwele ezigxumayo
Lokhu kuvivinya umzimba kufana nokwedlule, kumane nje kungeze ukweqa okuncane okusiza ukwenza ukuvivinya umzimba okuphelele. Kulokhu, yehla uze ufike ku-90º angle futhi uma usesikhundleni, gxumela phezulu ngangokunokwenzeka uletha izingalo zakho phezulu.
Lapho ufika, gobisa amadolo akho ukuze ungazilimazi, ubuyele endaweni yokuqala bese uqala futhi. Ngalo msebenzi, ngaphezu kwama-quadriceps, uzosebenzisa amathole.
Isisindo esifile
Okunye ukuzivocavoca okuphelele kwemilenze yethoni ukwenza lokhu okwaziwa ngokuthi yi-deadlift. Kuqukethe ukwehlisa isifuba ukuze uthathe i-barbell bese ubuyela emuva futhi ume.
Indlela yokwenza ngayo
- Phusha izinkalo zakho emuva, gcina i-torso yakho endaweni eyi-squat, bese ugcina ibha isondele kakhulu emaceleni akho ngangokunokwenzeka.
- Qinisa imisipha yakho, ikakhulukazi ama-glutes akho.
- Gcina umqolo wakho uqonde ngaso sonke isikhathi futhi uthwale isisindo sakho ezithendeni zakho.
- Musa ukuhambisa amahlombe akho phambili, njengoba ungalimala.
Stride
Lokhu kuvivinya kulula kakhulu ukukwenza futhi, Ilungele ukuthambisa imilenze, ikakhulukazi indawo ye-quadriceps.
Indlela yokwenza ngayo
- Yima nemilenze yakho ndawonye, beka izandla zakho okhalweni, iqolo nekhanda kufanele kuqonde.
- Letha izinyawo zakho phambili bese ugoba imilenze yomibili kancane kancane, ize ibe yingxenye engama-90º.
- Bamba leso sikhundla imizuzwana embalwa bese ubuyela endaweni yokuqala.
- Phinda inqubo efanayo yokuhambisa olunye unyawo uye phambili.
Amaphaphu agxumayo
Njenge- squats, ukhona amagxathu angabuye ahambisane nokugxuma ukuzivocavoca imilenze, ukukhazimula nokusebenza i-hip flexors.
- Ukuma imilenze yakho isabalele ekuphakameni kwamahlombe nezindololwane ezakha i-engela engu-90º, thatha igxathu eliya phambili ngomlenze wakho wesokudla.
- Bese weqa phezulu, phusha ngezingalo zakho bese ugcina izindololwane zigobile.
- Shintsha imilenze bese uphinda ukuzivocavoca ngomlenze ophambene.
izinyathelo
Ekugcineni, sikhuluma ngalolu hlelo lokuthambisa imilenze. Isinyathelo siyithuluzi esingaba nalo ekhaya noma sifinyeleleke ejimini yethu. Uma singenakho ukufinyelela kuyo, singasebenzisa igxathu.
Indlela yokwenza ngayo
- Yima ngomhlane bese uqonde uqonde bese ubeka unyawo olulodwa esinyathelweni.
- Thatha ukweqa okuncane, uphakamise umzimba wakho kuze kube yilapho umlenze esitebhisini uqonde ngokuphelele, futhi lowo osemhlabathini ekugcineni usesitebhisini.
- Bese wehlisa umlenze wakho bese uphinda ngomlenze wokuqala owusebenzisile.
- Thatha isigqi ngokushintshanisa imilenze, futhi wenze ukuphindaphinda okuningi.
- Ukwandisa ubunzima, ungathatha ama-dumbbells ukuze ube nesisindo esengeziwe sokuphakamisa.
Siyakukhumbuza
- Awukho umphumela osheshayo. Ukuvivinya umzimba kufanele kube yinto eqhubekayo futhi akufanele siphazamiseke, umuntu ngamunye unesikhathi sakhe futhi umzimba ngamunye wehlukile, futhi asiqali sonke ezimeni ezifanayo.
- Qala ukuzivocavoca ngamandla afanele ukuqina kwakho, ungaziphoqi ngoba ungazilimaza.
- Ngesikhathi sokuzivocavoca umzimba ungakhohlwa i-hydratarst futhi inqobo nje uma uyidinga.
- Akuwona umjaho zinike isikhathi sakho uyozivocavoca umzimba nsuku zonke.