Ukuzivocavoca nge-Elastic ukukhulisa imilenze

Umxholo

• Ungayonyusa njani ithanga kunye nobunzima bemisipha
• Zilolongele amathanga
• Zilolonge ngaphakathi kumlenze
• Ukuzilolonga kwethole

Ukonyusa ubunzima bemisipha yemilenze kunye ne-glutes, ukuyigcina ithoni kwaye ichaziwe, i-elastic inokusetyenziswa, njengoko ilula, isebenza kakuhle, kulula ukuhambisa kunye nokusebenza ukuyigcina.

Esi sixhobo soqeqesho, esinokusetyenziselwa ekhaya okanye kwindawo yokuzivocavoca, ivumela ukwenziwa kwemithambo eyanceda ukuguqula amathanga kunye nokuqaqamba okwandisa amandla kunye, nokulwa nokuqaqamba kwamanqatha, amanqatha kunye neselfowuni yommandla lowo.

Uqeqesho lwe-elastic aluncedisi kuphela ukwenza iintsiba zibe nzima, lukwanceda ukugcina impundu yakho ikwimo kwaye iingalo zakho kunye nesisu siqinile, kuba amandla anyanzeliswa ukutsala i-elastic ifuna ukuba usebenzise umzimba wakho wonke ngaxeshanye .

Ungayonyusa njani ithanga kunye nobunzima bemisipha

Ukufezekisa oku kunyuka, kufuneka:

• Yenza umthambo nge-elastic kwethanga kunye nethole, ubuncinci ama-3 ngeveki malunga nemizuzu engama-30;
• Gcina ukutya okuneprotini ephezulu, ukutya inyama, intlanzi, iqanda, ubisi, itshizi kunye neyogathi yonke imihla. Fumanisa okunye ukutya apha: Ukutya okunee-protein.

Ukongeza, unokuzilolonga ejimini kwaye ube nokwanda kwamathanga kunye ne-glutes, ungasebenzisa oomatshini abathile kumalungu asezantsi, afana ne-extensor, i-flexor okanye i-press yomlenze, umzekelo.

Zilolongele amathanga

Isinki eyoluliweyo inceda ekusebenzeni ngaphambili kwethanga. Ke, kuya kufuneka:

1. Ziinyawo ngaphandle, ukubeka umlenze omnye ngasemva omnye ngaphambili, ukuxhasa umlenze wangasemva kuphela kwincam yonyawo;
2. Namathisela umgca omnye we-elastic kunyawo ngasemva kwaye elinye icandelo le-elastic kufuneka libe segxeni lomlenze ochaseneyo;
3. Gobisa idolo elingasemva emgangathweni, umlenze womlenze wangaphambili uhambelana nomhlaba kunye nedolo ngokuhambelana nesithende;
4. Yiya emadolweni kunye nomzimba, ukutyhala iinzwane zomlenze wangasemva emgangathweni.

Ukuba uqala umthambo ngomlenze wakho wasekunene ngaphambili nasemva ngasekhohlo, emva kokugqiba ukuphindaphinda, kuya kufuneka utshintshe imilenze wenze okufanayo.

Zilolonge ngaphakathi kumlenze

Ukusebenza ngaphakathi kwamathanga akho, ungenza umthambo ngokubopha enye ye-elastic kwibar okanye kwipali, kwaye enye indawo yelastiki kufuneka iqhotyoshelwe elunyaweni kwicala lebar. Ukwenza lo msebenzi, vele uwele umlenze we-elastic phambi komlenze wenkxaso.

Ngexesha lokwenziwa kubalulekile ukuba uhlale usolukile kwaye umva uthe nkqo. Ukongeza, unyawo nge-elastic akufuneki luchukumise umgangatho, ekubalulekeni ukuba ubambe isisu.

Ukuzilolonga kwethole

Ithole, elikwabizwa ngokuba liwele, yindawo yomlenze ethi, xa ichazwa, yenze ukuba umlenze ubemhle ngakumbi, nanjengoko usiba ngakumbi ngetoni kwaye uchazwa. Ke, kuya kufuneka:

1. Beka umqolo wakho phantsi, yonyusa imilenze phezulu, uyolule ngokupheleleyo;
2. Beka i-elastic phezu kweenyawo zakho, uyitsale ngezandla zakho;
3. Yalatha iinzwane zakho entloko;
4. Khomba iinzwane zakho eluphahleni.

Ukongeza kule mithambo, ngesiqhelo, zonke iintlobo zeesquat, zinegalelo ekwenzeni umlenze ube mkhulu kwaye uqineke, ukongeza ekuncedeni ekuchazeni i-butt. Funda ukuba ungayenza njani: ukuzivocavoca nge-squat ezintandathu.

Yazi eminye imithambo ukuze ubeke umlenze otyebileyo: Ukuzilolonga ukuze ubambe imilenze.