Olona qeqesho luLungileyo loMzimba ukuze ulungelelanise ubuGcisa bakho kunye neeHamstrings

Umxholo

• AmaQela okuSongela amaThathu
• Umlenze omnye RDL + Ukutshisa iiHops
• I-Crouching Glute Pulse Kicks
• Yehla ’n’ Khaba Its
• I-Super Hydrants + I-Hip Circle Burnouts
• Uphengululo lwe

Lo msebenzi wokuzilolonga ubonisa ezona ndlela zithandathu zokuzilolonga zokuphucula isiqingatha sakho esisezantsi: ezona mithambo zilungileyo zethanga ukujolisa i-glutes yakho, i-hamstrings, butt, ingaphakathi kunye namathanga angaphandle. Siza kuyisebenza konke.

Lo mzuzu wokuzilolonga yimizuzu eli-10 ngumxube omnandi kunye noxineneyo wokuzilolonga amandla omzimba ekujoliswe kuwo kunye nee-plyometric (qeqesha uqeqesho). Awuyi kusebenza kuphela imilenze yakho, kodwa uya kuphinda unyuse izinga lentliziyo yakho kwaye utshise iikhalori ezininzi kwinkqubo. Ibhonasi: Inokwenziwa naphina, nangaliphi na ixesha, kungekho zixhobo zifunekayo.

Bhabha kuyo kube kanye, okanye ukuba ufuna ukubila ngakumbi, yiphinde kanye okanye kabini kangange-20- ukuya kwi-30 yemizuzu yokutshiswa komzimba osezantsi. Ukuba ufuna ukongeza umsebenzi womzimba ophezulu kumxube, hlanganisa lo msebenzi kunye nale mithambo yeengalo ezinzima. Ngaba ufuna ukujolisa ixhoba lakho? Yongeza umzuzu we-10 wokuzilolonga kwebhanti. (Kuba, i-ICYMI, ukuba ne-butt eyomeleleyo kubalulekile kwizinto ezininzi ngakumbi kunokubonakala kukuhle.) Ufuna ukongeza umlilo owongezelelweyo kumathanga akho angaphakathi? Yongeza imizuzu emihlanu yethanga langaphakathi.

AmaQela okuSongela amaThathu

A. Qala ukuma ngeenyawo kunye, iingalo zidityaniswe phambi kwesifuba.

B. Ngaphantsi kwe squat emxinwa, isinqe esitshonayo umva ukugcina amadolo ekuqhubeleni phambili kwiinzwane ezidlulileyo.

C. Hop ukuya kumhlaba ngeenyawo malunga nobubanzi be-hip ngaphandle, kwangoko ukwehla kwi-squat eqhelekileyo.

D epheleleyo. Hop ukuya emhlabeni kunye neenyawo ezibanzi kune-hip-width ngaphandle, iinzwane zikhomba ngaphandle, zehlisela kwi-sumo squat.

E. Ngethemba lokuzisa iinyawo ndawonye ukuqala ukuphindaphinda. Phinda umzuzu omnye.

Umlenze omnye RDL + Ukutshisa iiHops

A. Yima emlenzeni wasekunene, umlenze wesobunxele kwindawo ephezulu yedolo kunye nethanga elihambelana nomgangatho kunye nedolo eligobileyo kwi-angle ye-90-degree.

B. Hinga ezinqeni ukuxhomekeka phambili, ukwandisa umlenze wasekhohlo ngqo ngasemva kunye neengalo phambili, ii-biceps ngeendlebe. Gcina i-hips square.

C. Phakamisa i-torso ukuze ubuyele ukuqala, uqhubela ingalo yasekunene phambili ngelixa idolo lasekhohlo lisiza phezulu. Phinda imizuzwana engama-30.

D epheleleyo. Yongeza i-hop kumlenze wasekunene xa idolo lasekhohlo likwindawo ephezulu yamadolo. Phinda kwakhona imizuzwana eli-15. Tshintsha amacala; phinda.

I-Crouching Glute Pulse Kicks

A. Qala ukuguqa emlenzeni wasekunene unyawo lwasekhohlo luthe tyaba phantsi. Jika ngasekunene ngeenyawo ukuze iinyawo zikhombe ngasekhohlo nasezinzwaneni ezingenanto ukuze imitya ibe semgangathweni.

B.Cinezela kunyawo lwasekhohlo ukuze ume, kwaye ukhabe unyawo lwasekunene uye ecaleni.

C. Yehlisa unyawo lwasekunene ngasemva kwesobunxele ukuze unciphise umva ukuze uqale, ucofe idolo lasekunene phantsi. Phinda imizuzwana engama-45.

D epheleleyo. Misa ikhefu phezulu ekukhatheni uze ubethele umlenze wasekunene phezulu nasezantsi kangangemizuzwana eli-15. Tshintsha amacala; phinda.

Yehla ’n’ Khaba Its

A. Qala ukuhlala phantsi ngamadolo omabini ukuya ngasekunene, ungqiyame phezu kwesandla sasekhohlo. Ubhalansi ubunzima phakathi kwedolo lasekhohlo kunye nesandla sasekhohlo.

B. Qhawula idolo lasekunene esifubeni.

C. Cinezela isinqe phezulu kwaye ukhabe umlenze wasekunene uye ecaleni ngeenyawo eziguqukayo. Phinda imizuzwana engama-45.

D epheleleyo. Bamba umphezulu wendawo yokukhaba, kwaye ubethe umlenze othe ngqo wasekunene phezulu naphantsi imizuzwana eyi-15. Tshintsha amacala; phinda.

I-Super Hydrants + I-Hip Circle Burnouts

A. Qala kwindawo yetafile. Phakamisa umlenze wasekunene ngasemva nangaphezulu, ugobe kwi-angle ye-90-degree kunye nonyawo oluguquguqukayo ukuze umzantsi wonyawo lwasekunene ubhekiselele kwisilingi.

B. Yandisa umlenze wasekunene, emva koko uwujiwuze uye ekunene, usuka ngokuthe tye ukusuka esinqeni, unyawo lusandanda ukusuka emgangathweni.

C. Buyela ekuqaleni, kodwa ngaphandle kokuchukumisa idolo lasekunene emgangathweni. Phinda imizuzwana engama-45.

D epheleleyo. Bamba indawo yesithathu (umlenze wasekunene wolulelwe ecaleni) kwaye uhambise unyawo kwizangqa ezincinci phambili. Yenza i-10 reps. Reverse ulwalathiso kwaye wenze ngaphezulu kwe-10. Tshintsha amacala; phinda.

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Uphengululo lwe