Ukuzivocavoca kwe-12 yoKuguqulwa kweDynamic

Umxholo

• Ukuzivocavoca nokuzolula
• 1. Iingalo zengalo
• 2. Ingalo ijinga
• 3. Imiqolo yamagxa
• 4. Umzimba uyajija
• 5. Ukuhamba ngokukhatywa okuphezulu
• 6. Idolo esifubeni
• 7. Ukukhaba kwamaqhosha
• 8. Iimpumlo zokuhamba
• 9. Izangqa zomlenze
• 10. Imiqolo yeqatha
• 11. Sumo ecaleni squats
• 12. Izikwere ezirhubuluzayo
• Imisipha yasebenza
• Izibonelelo
• Dynamic vs. ukuma
• Umgca wezantsi

Ukuguquguquka kwamandla kukukwazi ukuhambisa izihlunu kunye namalungu kuluhlu olupheleleyo lokuhamba ngexesha lokuhamba okusebenzayo.

Olo bhetyebhetye lunceda umzimba wakho ukuba ufezekise amandla akho okuhamba ngokupheleleyo ngexesha lemisebenzi yemihla ngemihla, imidlalo kunye nokuzilolonga. Oku kuphucula ukusebenza kunye nokunciphisa umngcipheko wokulimala.

Ukonyusa ubhetyebhetye obunamandla, fudumala ngemithambo edibanisa ukolula kunye nolawulo olulawulwayo. Iintshukumo kufuneka zilingise umsebenzi oza kuwenza.

Umzekelo, ngaphambi kokudlala ibhola ekhatywayo, uya kufuna ukufudumala ngemijikelezo yemilenze ukulingisa ukukhaba. Ngokuzifudumeza ngokuzilolonga okunamandla, umzimba wakho uya kuhamba ngokukuko ngexesha lokuzilolonga kwakho.

Ukuzivocavoca nokuzolula

Ngaphambi kokwenza imithambo enamandla, yenza imizuzu emi-5 ukuya kweli-10 ye-cardio elula, enjengokubaleka okanye ukuqubha. Oku kuyakulungiselela izihlunu zakho ukufudumala okunamandla.

Xa usenza umthambo onamandla, qala ngoluhlu oluncinci lokuhamba kwaye uyonyuse ngokuthe ngcembe ngalo lonke ixesha lokuhamba.

1. Iingalo zengalo

Ukuzivocavoca kukufudumeza okugqwesileyo kokubhukuda, ukuphosa, okanye uqeqesho lomzimba ongaphezulu.

2. Ingalo ijinga

Ukutshintsha kwengalo kujolise kwimisipha kumzimba wakho ophezulu, kubandakanya amagxa akho kunye nomqolo ongaphezulu.

3. Imiqolo yamagxa

Ngaphambi kokuqubha okanye ukuphosa, yenza oku kolula ukulungiselela amagxa akho.

4. Umzimba uyajija

I-Torso twists zilungile ekwandiseni ukuhamba komqolo. Baza kufumana umva wakho ukulungele ukuqubha, ukubaleka nokuphosa.

5. Ukuhamba ngokukhatywa okuphezulu

Ukuhamba ukukhaba okuphezulu, okanye amajoni okudlala, wolule imisipha yakho ngaphambi kokubaleka okanye ukhabe. Bomeleza kwakhona i-hip flexors kunye ne-quadriceps.

6. Idolo esifubeni

Isindululo sokunyusa kwedolo-esifubeni sisebenzisa ukujikeleza okupheleleyo kwe-hip kwaye wolule ubuqaqawuli.

7. Ukukhaba kwamaqhosha

Lo msebenzi unceda ukolula ii-quads zakho, ezilungiselela amathanga akho ukuba abaleke.

8. Iimpumlo zokuhamba

Njengoko uhamba kwaye udibanisa, i-hip flexors yakho, i-hamstrings, kunye ne-glutes ziya kufumana kakuhle.

9. Izangqa zomlenze

Izangqa zomlenze zifudumeza ubukroti, amathanga kunye nesinqe. Ngamanye amaxesha babizwa ngokuba zizangqa zenyonga.

10. Imiqolo yeqatha

Ukuzivocavoca kuthatha amaqatha akho kuluhlu olupheleleyo lokuhamba, okwenza ukuba kube kokulungileyo ngaphambi kokubaleka, ukuhamba intaba kunye nokuhamba ngebhayisikile.

11. Sumo ecaleni squats

Isikwere secala squats lungiselela imilenze yakho ngokuzolula imisipha yakho ye-groin.

12. Izikwere ezirhubuluzayo

Ukuzivocavoca umzimba ngokugcweleyo, yenza isikwere ngaphandle xa usenza umsebenzi we-cardio.

Imisipha yasebenza

Ngexesha lokuzilolonga okunamandla, izihlunu zakho ziyahamba kwaye zolule ngaxeshanye. Kuxhomekeke kukuhamba, umthambo onamandla unokwenza ukuba amalungu akho andise okanye ajikeleze.

Ukolula okunamandla kunokuphinda kusebenze amalungu akho ngapha nangapha kunye noluhlu olupheleleyo lokuhamba. Oku kunceda amalungu akho kunye nezihlunu zihambe ngokukhululekileyo ngexesha lokuzilolonga kwakho.

Izibonelelo

Ukuzivocavoca okunamandla kunezibonelelo ezininzi, kubandakanya:

• Ukufudumeza izihlunu. Ukolula okunamandla kukonyusa ubushushu bemisipha yakho, ebanceda ukuba bahambele kumandla abo apheleleyo. Ikwakhuthaza ukuhamba kwegazi ukuqinisekisa ukuba ioksijini eyaneleyo ifikelela kwimisipha yakho.
• Ukwandisa umsebenzi we-nerve. Imithambo-luvo yakho ihambisa izihlunu ngokuthumela imiqondiso yombane. Ngokuzolula ngamandla, imithambo-luvo yakho ithumela imiqondiso efanelekileyo ngaphambi kokuba uqalise ukuzilolonga. Oku kuqeqesha imithambo-luvo kunye nezihlunu zakho ukuba zisebenze kunye ngokufanelekileyo.
• Sebenzisa uluhlu olupheleleyo lokuhamba. Imisebenzi emininzi ye-cardio, njengokuhamba nokuhamba, sebenzisa iindawo ezincinci zokuhamba. Zenziwe nakwindiza enye yokuhamba, kuba usiya ngqo phambili. Ukuzivocavoca okunamandla kubandakanya ukunyanzeliswa okupheleleyo, okubandakanya kangcono imisipha yakho.
• Ukunciphisa umngcipheko wokulimala. Ukolula okunamandla kukonyusa ukuhamba ngokudibeneyo kunye nezihlunu ezinokunceda ukuthintela ukwenzakala. Kwi, ukuzilolonga okunamandla kunciphise ukuqina kokuhamba kunye nokunyusa uluhlu lokuhamba kwimisipha. Ezi zinto zinxulunyaniswa nomngcipheko ophantsi wokonzakala kwemisipha, yenye yezona ngozi zixhaphakileyo zomthambo.

Dynamic vs. ukuma

Umahluko phakathi kokuqina kunye nokuma okungashukumiyo kukushukuma. Ukolula okunamandla kuhambisa umsipha osolulwayo. Ngokwesiqhelo, intshukumo nganye ibanjwa kuphela umzuzwana okanye emibini.

Ukolula okungagungqiyo kubandakanya ukolula umsipha wakho de ube uziva uxinzelelo, kwaye ubambe imizuzwana eli-15 ukuya kwengama-60. Ngokungafaniyo nokunweba okunamandla, akubandakanyi ukuhamba kolwelo. Imizekelo yokwolulwa okumileyo ibandakanya ibhabhathane kunye nokwolulwa kwemisipha.

Ukolula okungagungqiyo kunokunceda ukwandisa izihlunu, ezilungele ukufezekisa ubhetyebhetye obulungileyo.

Umgca wezantsi

Ukuzivocavoca okuguqukayo kuhambisa izihlunu kunye namalungu kuluhlu olukhulu lokuhamba. Oku kolula kubandakanya intshukumo eqhubekayo, elungiselela umzimba wakho ukuba wenze umsebenzi.

Oku kuphucula ukusebenza kunye nokunciphisa umngcipheko wokulimala ngokuphucula ukuhamba kwegazi kwezihlunu. Ukudibanisa imithambo enamandla kwi-warmup yakho, khetha ii-stretches ezilinganisa umsebenzi oza kuwenza.

Thetha nogqirha wakho ngaphambi kokuzama umthambo omtsha. Umqeqeshi wakho unokukubonisa indlela yokolula ngokukhuselekileyo kunye nokuzifudumeza phambi kokuba uzilolonge.