2 Imithambo eMakayenze ngokwahlukileyo Abasetyhini kunaMadoda

Umxholo

• Imilenze
• Izikwere
• Imiphunga kunye ne-squats
• Uphengululo lwe

Xa kuziwa ekuzilolongeni, ubukhulu becala, akukho sizathu sokuba abantu basetyhini bangakwazi ukwenza uqeqesho olufanayo njengamadoda. Nangona kunjalo, imizimba yethu yahlukile, ngoko ke ezinye izinto kufuneka ziqwalaselwe.

Okokuqala, abafazi banama-ligaments athambileyo kunye nee-tendon, kwaye ngoko banomngcipheko ophezulu wokulimala kwimimandla ye-hip kunye namadolo.

Abasetyhini bane-pelvis ebanzi kakhulu oko wakhiwe ukuba uthwale abantwana, ngoko kukho i-engile enkulu phakathi kwe-femur ukusuka kwi-hip ukuya kwi-joint joint. Kwaye ithambo lomfazi le-pelvic linokuthambeka okungaphandle, okwenza isinqe sakho kunye nesisu sakho ngokwemvelo sinamathele.

Ngenxa yomahluko, abasetyhini kufuneka bahlengahlengise iimpumlo kunye neesquat kwifom engcono kwaye, ewe, ukuze bayiyeke ingozi.

Imilenze

Iimpumlo ezibuyela umva zingcono kuneempumlo zangaphambili. Kwi-lunge phambili, uthembele emadolweni akho angaphambili, ubeke uxinzelelo kwindibaniselwano kunye nemisipha. Kwaye, ngenxa yokuthambeka kwesinqe sangaphambili, abafazi bacinezela ngakumbi kunabafana ngexesha lokuzivocavoca. Kodwa kwi-reverse lunge, i-glutes kunye ne-hamstrings ibamba umothuko, igcina amadolo akho ekhuselekile. Qiniseka ukuba uyigcinile isilevu sakho ngokuhambelana nomgangatho emva koko uncike phambili kancinci ngexesha lokuhamba ngasemva ukuze unciphise uxinzelelo kumqolo wakho ophantsi.

Izikwere

1. Yima kwindawo yeplisi. I-pelvis ebanzi ithetha ukuba imeko ebanzi ibhetele ngakumbi kwi-squats. Ukuma ngeenyawo zakho kufutshane kunye kuya kuqinisekisa ukuthambeka kwangaphambili kwethambo lakho, kodwa ukuma kweplié kuyakuvumela inyonga ukuba yehle ngokwendalo kwipateni yomgama phantsi emhlabeni.

2. Yalatha iinzwane zakho ngaphandle. Oku kuya kunceda ukutshintsha ubunzima bakho kwizithende zakho ukuze ulwe nokuthambeka okungaphandle.

3. Amadolo akho akufuneki ashukume naphi na kodwa kwinqanaba le-90-degree. Gxila ekuhlaleni umva kwaye ujonge esinqeni njengoko wehla endaweni yokuguqa ngamadolo. Ukwenza njalo kuya kulungelelanisa ukutsalwa kwangaphambili, oko kukuthi ukutsalwa ukuya phambili.

Imiphunga kunye ne-squats

1. Gwema umatshini wakwaSmith.Lo matshini wenza intshukumo engaqhelekanga kwaye unokunyusa ukwenzakala emadolweni kuba unyanzela umzimba wakho kwiipateni ezizinzileyo.

2. Beka i-pad kwi-barbell ukuba usebenzisa ubunzima. Abasetyhini banemisipha encinci ye-trapezius kunamadoda, ke beka i-manta ray, itawuli, okanye iphedi kwibar ukunciphisa uxinzelelo ngasemva kwentamo yakho. Uxinzelelo olungakumbi apha luya kuhambisa umzimba wakho phambili, kodwa ukuba ne-cushioning kuya kukunceda ume kwindawo engcono kwaye ube ne-posture engcono, kwaye ngoko ke usebenze i-glutes yakho ngokufanelekileyo.

Uphengululo lwe