Ukuhamba ngokugqibeleleyo: Amanyathelo okuQinisekisa umzimba wokuLolonga iiNyawo eziBumbeneyo

Umxholo

• Uyenza njani i-Bodyweight Step-Up Exercise
• Uphengululo lwe

Phakathi kwe-reps kumatshini wokukhulisa i-hip, umatshini wokushicilela umlenze, umatshini kaSmith, kunye nokunye, ukuzilolonga ngemini yomlenze kungaguquka ngokulula kube kukujuluka kweeyure ezimbini-kodwa ukwakha imisipha yomlenze akufuneki kube nzima.

Ngena: ukunyuswa kobunzima bomzimba. Le ntshukumo yomeleza i-glute yangaphandle kunye nedolo langaphakathi, izihlunu ezibini eziyinxalenye yomzimba wakho osezantsi. "Nasiphi na isihlunu esiwela ilunga le-hip sisisipha esisisiseko," utshilo uMichele Olson, Ph.D., unjingalwazi kwezonyango kwiKholeji yaseHuntingdon eAlabama kunye Ubume Ilungu leBrain Trust. "Ezi zimbini zibaluleke kakhulu kumbindi wakho ophantsi wokulinganisela kunye nokukhusela ukulimala kwamadolo."

Le nto yokugqibela ibaluleke kakhulu, kuba abantu ababhinqileyo bachaphazeleka ngakumbi kwiinyembezi zamadolo kunamadoda. Ngapha koko, abasetyhini abadlala ibhola ekhatywayo banamathuba angama-2.8 amathuba okufumana iinyembezi ze-ACL kunamadoda kwezemidlalo efanayo, kwaye amathuba okuba atsibe aye kwi-3.5 yabasetyhini abakwi-basketball, ngokophando olwenziweIjenali ye-Orthopedics.(Ukuba wenza ukwenzakala edolweni, zama ezi ndlela zokuzilolonga ezingenangxaki.)

Nangona i-squats ibonwa njengesitshixo kwi- #inzuzo enkulu kwisebe lomlenze kunye ne-booty, ukunyakaza okuzanyiweyo kunye nokwenyani akunakuba yinto engcono kakhulu yokuzivocavoca ngaphandle. U-Olson wavavanya eli nqanaba liphezulu ngokuchasene nezinye imithambo yomlenze wobunzima bomzimba-i-squat, i-lunge, kunye nokwahluka okufanayo-ukubonisa ukuba yayiyeyona nto ilungileyo kwaba bakhuseli bamadolo, kwaye iyamangalisa: Ikhuphe kabini inani lomsebenzi wemisipha njengoko ezinye iintshukumo zenza.

Ke yintoni inyathelo elinyukayo ngokuchanekileyo? Njengoko igama lisitsho, uya kunyathela kwisitulo esomeleleyo okanye isitulo esinobunzima esimalunga nee-intshi ezingama-20 ubude ngomlenze omnye, uzisa elinye idolo ukuphakama ukuphakama phezulu. "Yibisi," utshilo u-Olson, ethetha ukuba ungene kwi-slo-mo ukwandisa ixesha lezihlunu phantsi koxinzelelo, ngakumbi ngexesha le-eccentric (ukuthoba) kwinxalenye yentshukumo. Uthi: "Okukhona usiya usonyuka kancinci usiya ezantsi ukuze ubeke umlenze wakho oxhonyiweyo emgangathweni, kokukhona ukomelela ngakumbi kwaye ukukrola umnatha." Khumbula ukugcina isiseko sakho sizinzile, nawe; ngalo lonke ixesha ushukuma, ziqinise ngokungathi Yenza iireps ezingama-20 kumlenze ngamnye ukuze ube sisihlunu kwaye uncede ukuthintela ukwenzakala kwixa elizayo.

Uyenza njani i-Bodyweight Step-Up Exercise

Uya kudinga:Isitulo esinye esomeleleyo, isitulo sobunzima, inyathelo, okanye ibhokisi emalunga nee-intshi ezingama-20 ubude

A. Yima ngenyawo ububanzi benyonga ngaphandle, iingalo emacaleni, zijonge ngaphambili kwinqanaba. Beka unyawo lwasekunene kwinyathelo kwaye uqinise undoqo ukuqala.

B. Qhuba ngonyawo lwasekunene ukunyathela phezulu kwesitulo okanye ibhentshi, yizisa idolo lasekhohlo ukuya phezulu, ugcine undoqo ubambene.

C. Yehlisa kancinci umlenze wasekhohlo ubuyele emgangathweni ukuze ubuyele ekuqaleni.

Yenza i-20 reps ngomlenze omnye. Tshintsha amacala; phinda.

Uphengululo lwe