Ukulawula iflegi yenamba

Umxholo

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• Zithini izibonelelo zoqheliso lweflegi lwenamba?
• Uyenza njani iflegi yenamba
• Uhlengahlengiso
• Iingcebiso zokhuselo
• Inkqubela phambili
• Umahluko wePlank
• Umlenze oxokayo uphakamisa
• Ukuma kwamagxa
• Umlenze oxhonywayo uphakama
• Indawo Ulenze
• Umgca wezantsi
• Ngaphambi kokuba uqale
  

Ukuzilolonga kweflegi yenamba kukuhamba komzimba okubizwa ngokuba ngumculi wemfazwe uBruce Lee. Yayenye yeentshukumo zokutyikitya kwakhe, kwaye ngoku iyinxalenye yenkcubeko yomntu ophucukileyo. USylvester Stallone ukwancedile ekwaziseni ngomthambo wenamba xa wayedlala kwifilimu iRocky IV.

Lo msebenzi ufumene ukuthandwa phakathi kwabantu abathanda impilo kunye nabakhi bomzimba abafuna ukuqonda intshukumo enkulu.

Zithini izibonelelo zoqheliso lweflegi lwenamba?

Iflegi yenamba ngumsebenzi ophambili ekucingelwa ukuba yenye yezona zinto zinzima ekuzivocavoca. Kuya kufuneka ukuba umzimba wakho ukwimo ephezulu yomzimba ukuze uyenze. Ngelixa lo msebenzi ufuna amandla esisu kunye namandla asisiseko, ikwafuna amandla omzimba opheleleyo.

Umzimba wakho uphela uyasebenza, ke kubalulekile ukuba unamandla amaninzi kumzimba wakho uphela. I-hip flexors yakho, i-glutes, kunye ne-back back nazo ziyasebenza. Usebenzisa izihlunu zakho zokomelela ukugcina uxinzelelo kuwo wonke umzimba wakho. Ukuzilolonga kwiflegi yenamba kunceda ukuba wakhe amandla egxalaba kunye nobunzima bemisipha.

Uyenza njani iflegi yenamba

1. Lala ngomqolo kwaye ufike kwiingalo zakho emva kwakho ukubambelela kwipali eyomeleleyo, ikholamu, okanye ibhentshi.
2. Phakamisa isinqe sakho njengoko ubunzima bakho busiwa emagxeni akho.
3. Phakamisa iinyawo zakho, imilenze, kunye nesisu ukuze ungene kumgca omnye othe ngqo.
4. Yizisa umzimba wakho kumgca ochanekileyo ukwenzela ukuba amahlombe akho, iinqumlo, kunye namadolo ahambelane. Musa ukubeka ubunzima bomzimba wakho entanyeni yakho. Gcina ubunzima emagxeni akho nakumva ongasentla.
5. Umqolo wakho ongaphezulu lelona candelo lomzimba wakho ekufuneka linxibelelane nomgangatho.
6. Bamba apha ukuya kuthi ga kwimizuzwana eli-10.
7. Cothisa umzimba wakho ngokuthe ngcembe ubuye emgangathweni de ube uhambelana nomgangatho, ugcine ingqokelela yakho kunye neempundu ziqinile.
8. Qinisekisa ukuba ugcina imilenze yakho kunye kwaye iqonde.
9. Ngomceli mngeni, ungabamba umzimba wakho ngaphezulu komhlaba kwaye ubambe esi sikhundla ngaphambi kokuphakamisa kwakhona.

Yenza iiseti ezi-5 zokuphindaphinda ezi-5.

Uhlengahlengiso

Ukongeza umceli mngeni kwimithambo, zama:

• ukwalatha iinzwane zakho
• unxibe iintsimbi zamaqatha okanye izihlangu ezinzima

Umahluko olula zama:

• Ukuxuba ubude obuzisa imilenze yakho kwaye ume kancinci kwiindawo ezahlukeneyo
• ukhetha, ekuqaleni, ukuthoba imilenze yakho kuphela isiqingatha ezantsi ukuze kube lula ukuyinyusa kwakhona
• ukwenza umthambo ngamadolo omabini agobileyo (emva kokufezekisa oku, zama ukukwenza ngomlenze omnye othe nkqo ngexesha)
• ukwenza uguqulelo lomlenze onyawo (xa uyivula ngokubanzi imilenze yakho, kokukhona umthambo uba lula; ungasondeza imilenze yakho ngokuthe ngcembe de ibe kwindawo yesiqhelo)
• ukukhaba kwindawo ephezulu yeflegi kwaye usebenze ukuthoba imilenze yakho (ungazenza ezi zinto zingalunganga ngokwahluka okukhankanywe apha ngasentla)

Iingcebiso zokhuselo

Kubalulekile ukuba usebenzise ifom efanelekileyo ngelixa usenza iflegi yenamba. Kufuneka uqiniseke ukuba ulungile ngokwaneleyo ukuze wenze umthambo ngokufanelekileyo ukunqanda ukwenzakala. Nazi ezinye zeengcebiso ezibalulekileyo ekufuneka ukhumbule:

• Yenza ukolula kunye nokuzifudumeza ngaphambi kokuba uziqhelanise.
• Gcina iingqiniba zakho zibotshelelwe kufutshane nasezindlebeni zakho kwaye ungazivumeli ukuba ziphume emacaleni.
• Kuphephe ukubeka ubunzima bomzimba wakho entanyeni yakho. Gcina ubunzima emagxeni akho nakumva ongasentla.
• Musa ukuyityhala intloko yakho phantsi kakhulu.
• Gcina isilevu sakho sifakwe esifubeni sakho ukukhusela intamo yakho.
• Gcina indawo yepivot emagxeni akho hayi emva kwakho.
• Gcina umqolo wakho uthe tye.

Inkqubela phambili

Ukongeza kwiiyantlukwano zeflegi, ungasebenza kwimithambo yokuqhubela phambili enokukunceda wakhe amandla okwenza iflegi yenamba epheleleyo.

Kukwacetyiswa ukuba ubume obuhle emzimbeni kwaye uchithe nabuphi na ubunzima obugqithileyo.

Khumbula ukuba nomonde njengoko usakha uqeqesho lwakho. Kungathatha iiveki okanye iinyanga ezimbalwa ukufumana amandla kunye nozinzo oluyimfuneko ukwenza iflegi yenamba.

Umahluko wePlank

1. Yiza ezandleni nasezinyaweni kunye nomzimba wakho ngqo.
2. Beka izihlahla zakho ngqo phantsi kwamagxa akho.
3. Gcina ubunzima bakho kwizinzwane zakho kunye nezithende zakho eziphakanyisiweyo.
4. Tuck isilevu sakho kancinane esifubeni sakho ukuze umva wentamo yakho uthi nkqo.
5. Bandakanya isisu sakho kwaye ugcine iingalo zakho zomelele.
6. Bamba apha ubuncinci umzuzu omnye.

Sebenzisa ubuncinci imizuzu eli-10 uhamba ngokwahluka kweplanki.

Umlenze oxokayo uphakamisa

1. Lala phantsi phantsi uneengalo ecaleni komzimba wakho kunye neentende zakho zijonge phantsi. Unokufaka iminwe yakho kwisiseko sokhakhayi ukuxhasa intamo yakho ukuba oku kufanelekile.
2. Kancinci phakamisa imilenze yakho ukuya eluphahleni.
3. Yehlisa imilenze yakho kancinci kancinci kangangoko kunokwenzeka.
4. Ngaphambi nje kokuba imilenze yakho ichukumise umgangatho, yiphakamise kwakhona.
5. Gcina umva wakho osezantsi ucabalele kulo lonke olu hambo.

Qhubeka nale ntshukumo yeeseti ezi-3 zokuphindaphinda ezili-12.

Ukuma kwamagxa

Sebenzisa i-yoga mat kule pose. Qinisekisa ukugcina intamo yakho kwindawo enye. Musa ukubeka uxinzelelo entanyeni yakho.

1. Lalani phantsi ngeengalo ecaleni komzimba wakho.
2. Ngelixa ucinezela iingalo nezandla zakho emgangathweni, phefumla kwaye uphakamise imilenze yakho ukuya kuthi ga kwiidigri ezingama-90.
3. Buyela umva emagxeni akho kwaye uphakamise imilenze yakho phezu kwentloko yakho, ulinganise iinyawo zakho emoyeni.
4. Zisa izandla zakho kumqolo ongezantsi ukuze iminwe yakho epinki ikwicala lomqolo wakho.
5. Iminwe yakho kufuneka ijonge phezulu eluphahleni.
6. Ukusuka apha, cinezela izandla zakho emqolo ngenkxaso njengoko usondeza imilenze yakho ethe nkqo eluphahleni.
7. Zama ukuzisa amagxa akho, umqolo kunye nokunyonga kumgca omnye othe ngqo.
8. Zoba isilevu sakho esifubeni sakho ukuxhasa umva wentamo yakho.
9. Bamba apha ubuncinci imizuzwana engama-30.
10. Khulula ngokuthoba imilenze yakho emva ngentloko.
11. Buyisela iingalo zakho phantsi.
12. Cotha umqolo wakho ukubuyela emgangathweni kunye nemilenze yakho kwiidigri ezingama-90.
13. Nciphisa imilenze yakho emgangathweni.
14. Emva koko ungene kwindawo ehleliyo kwaye vumela intamo yakho ixhomeke ngasemva.
15. Emva koko buyisela intloko yakho phezulu kwakhona kwaye ngobunono tuck isilevu sakho esifubeni sakho.

Umlenze oxhonywayo uphakama

1. Bamba kwindawo yokutsala.
2. Yolula imilenze yakho kwaye ugcine ukuqaqamba kwakho kuqinile.
3. Phakamisa imilenze yakho phezulu kangangoko unako.
4. Bamba indawo ephezulu malunga nemizuzwana eli-10.
5. Nciphise imilenze yakho phantsi.

Yenza iiseti ezi-3 zokuphindaphinda ezili-12.

Indawo Ulenze

1. Lala ngomqolo iingalo zakho zoluliwe phezu kwentloko.
2. Yalatha iinzwane zakho kwaye wandise iincam zeminwe yakho ukuze wandise umzimba wakho kangangoko kunokwenzeka.
3. Yenza izibilini zakho kunye neziqhwala njengoko uphakamisa amahlombe kunye namathanga.
4. Cinezela umva wakho osezantsi emgangathweni.
5. Bamba esi sikhundla imizuzwana engama-30.

Phinda amaxesha ama-3.

Umgca wezantsi

Kubalulekile ukuba uthathe ixesha lakho ukufumana amandla owadingayo ukuze wenze iflegi yenyoka. Ungaze uzinyanzele nakwesiphi na isikhundla. Yonwabele inkqubo kwaye ungangxami.

Khumbula ukuba kungathatha naphi na ukusuka kwiiveki ezimbalwa ukuya kwiinyanga ezimbalwa ukuqonda iflegi yenamba. Nika umzimba wakho ixesha elininzi lokuphumla phakathi kweeseshoni zokuzilolonga. Mamela umzimba wakho kwaye ungazityhali ngokukhawuleza okanye nzima kakhulu.

Ngaphambi kokuba uqale

1. Lo ngumsebenzi ophambili, ke sebenzisa isigwebo sakho malunga nokuba sikulungele na. Ukuziqhelanisa nefomu elungileyo kubalulekile ekunciphiseni ukonzakala kunye nokuqinisekisa izibonelelo zomzimba wakho kwimithambo. Qiniseka ukuba uqhagamshelana nodokotela wakho ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokusebenza.