Eyona Ndlela yokuSebenza yokuKhulelwa kwabafazi abanePain engaphantsi
Umxholo
- Ukufa kukaDumbbell
- Inja-Ntaka
- Izikwere zeGoblet
- Unxantathu
- Ibhanti engaphezulu kweDumbbell Row
- Uphengululo lwe
Xa ukhula omnye umntu ngaphakathi kuwe (imizimba yabasetyhini ipholile, nina madoda), konke okutsala esiswini sakho kuya kubangela iintlungu ezisezantsi. Ngapha koko, malunga neepesenti ezingama-50 zabasetyhini abakhulelweyo baxela iintlungu ezisezantsi ngexesha lokukhulelwa, ngokophando olupapashwe kwiphephancwadi lezonyango IHippokratia.
Kulapho le mithambo yentlungu esezantsi ingena khona. Umqeqeshi u-Amanda Butler ovela kwi-Fhitting Room, i-studio ye-HIIT kwisiXeko saseNew York, ukhulelwe kwaye udale lo msebenzi wokulwa nentlungu yomqolo ukuze akhe i-posture eqinile, ekhuselekileyo ngexesha lokukhulelwa.
Kukhuseleke ngokupheleleyo ukuqhubeka nemithambo ngexesha lokukhulelwa. (Nantsi ngakumbi ngesizathu sokuba ngokwenene ilungile kuwe nakumntwana-ngaphakathi kwesizathu.) Noko ke, kubaluleke ngakumbi ukumamela umzimba wakho. "Khumbula ukuba eli ayiloxesha ebomini bakho lokuzityhalela kwi-max," utshilo uButler. Khumbula ukuhambisa amanzi ngaphambi, ngexesha, nasemva kokusebenza kwakho, kunye nokuthatha ikhefu xa kufuneka njalo.
Ingaba isebenza kanjani: Bukela ividiyo esentla ye-Butler ebonisa intshukumo nganye. Yenza umthambo ngamnye kangangemizuzwana engama-30, emva koko uphumle imizuzwana engama-30 ngaphambi kokuba udlulele kwelandelayo (kodwa thatha ixesha lokuphumla elingakumbi ukuba liyafuneka). Qala ngeseti enye kwaye usebenze ngendlela yakho ukuya kuthi ga kwiiseti ezimbini okanye ezintathu, kuxhomekeke kwinqanaba lakho lokuqina.
Ukufa kukaDumbbell
A. Yima ngeenyawo ububanzi be-hip-width ngaphandle, ubambe ii-dumbbells phambi kwamathanga.
B. Ihenjisi esinqeni ngamadolo agobe kancinci ukuze wehlise i-dumbbells ngaphambili kwe-shins. Gcina intamo ingathathi hlangothi kwaye ubuye umva.
C. Ukuguqula isindululo sokubuyela kwindawo yokuqala.
Phinda imizuzwana engama-30. Phumla imizuzwana engama-30.
Inja-Ntaka
A. Qala kwindawo yetafile kuzo zonke ezine ngomqolo osicaba, amagxa phezu kwezihlahla, kunye namadolo ngokuthe ngqo phantsi kwesinqe. Gcina intamo kwindawo yokungathathi hlangothi.
B. Kwangaxeshanye phakamisa ingalo yasekunene kwaye wandise phambili, i-biceps ecaleni kwendlebe, kwaye uphakamise umlenze wasekhohlo ngqo ngasemva.
C. Buyela ekuqaleni, emva koko uphinde kwelinye icala. Qhubeka utshintshana.
Phinda imizuzwana engama-30. Phumla imizuzwana engama-30.
Izikwere zeGoblet
A. Qala ngeenyawo ezibanzi kancinci kunobubanzi be-hip ngaphandle *, ubambe i-kettlebell okanye i-dumbbell phambi kwesifuba.
B. Ngezantsi kwi-squat, uqinisekisa ukuba uhlala umva.
C. Cinezela phakathi kunyawo ukubuyela kwindawo yokuqala.
Unokufumana ukonwaba ngakumbi ukwandisa imeko yakho ukuze wenze indawo yesisu sakho.
Phinda imizuzwana engama-30. Phumla imizuzwana engama-30.
Unxantathu
A. Yima ngeenyawo kwindawo ebanzi, ingalo yasekhohlo efikelela ngqo ngaphezulu, ii-biceps ecaleni kwendlebe. Gcina iinzwane zasekhohlo zijonge phambili kwaye jika iinzwane zasekunene ecaleni ukuqala.
B. Ngemilenze ethe tye, ezantsi isandla sasekunene ecaleni komlenze wasekunene ukufikelela kunyawo lwasekunene okanye kumgangatho (ukuya kuphela apho kufanelekileyo). Ingalo yasekhohlo isafikelela esilingini.
C. Ukubuyisela umva intshukumo ukubuyela kwindawo yokuqala.
Phinda imizuzwana engama-30. Phumla imizuzwana engama-30. Phinda kwelinye icala.
Ibhanti engaphezulu kweDumbbell Row
A. Qala kwindawo enzulu ye-lunge * ngomlenze wasekhohlo ngaphambili, ubambe i-dumbbell kwisandla sasekunene. Bamba phambili ngomqolo obekiweyo ukuya engqinibeni yasekhohlo edolweni lasekhohlo, kunye nedumbbell esezantsi ezantsi ecaleni kweqatha lasekunene ukuqala.
B. Umqolo we-dumbbell ukuya kuthi ga kwinqanaba lesifuba, ukugcina umva uthe tyaba kunye nobunzima busasazwe ngokulinganayo phakathi kweenyawo zombini.
C. Yehlisa kancinci i-dumbbell ubuyele kwindawo yokuqala.
Unokufumana kulula ukulinganisela kunye neenyawo zakho ngokubanzi endaweni yokubopha ngokuqinileyo kwindawo emxinwa kakhulu.
Phinda imizuzwana engama-30. Phumla imizuzwana engama-30. Phinda kwelinye icala.