Uqheliso lomthambo wangaphakathi

Umxholo

• 1.Cinezela ibhola phakathi kwemilenze yakho
• 4. Isikwere
• 5. IBhodi 3 ixhasa
• 6. Ukuvula imilenze enobunzima

Ukuzivocavoca ukomeleza umlenze wangaphakathi kufuneka wenziwe kuqeqesho olusezantsi lwelungu, ngokukhethekileyo ngamatye, ukuze ube nempembelelo engcono. Olu hlobo lokuzivocavoca lunceda ukomeleza izihlunu ze-adductor zethanga, kwaye zinokwenziwa ekhaya, ukunqanda ukuntywila kuloo mmandla. Nangona kunjalo, ukufumana iziphumo ezintle ngakumbi, kuyathakazelisa ukunciphisa amanqatha omzimba kumanqatha avuthayo ngokwenza umthambo.

Olunye uqeqesho olubalulekile ekuphuculeni impilo yentliziyo esebenzayo, ukuhamba ngokukhawuleza, ukuhamba ngebhayisikile okanye i-elliptical, umzekelo, ekufuneka kwenziwe ekuqaleni koqeqesho, imizuzu eli-15 ukuya kwengama-20. Emva koko, ungaqala uqeqesho lokuzivocavoca oluchazwe apha ngezantsi, kodwa umqeqeshi okanye umqeqeshi wokomelela komzimba unokubonisa uthotho olupheleleyo lokuzilolonga kwemilenze esezantsi, ekwabandakanya umphambili (i-quadriceps), icandelo elingasemva (imisipha), i-gluteal kunye neetapile umlenze (ithole).

Eminye imizekelo yokuzivocavoca kwethanga langaphakathi yile:

1.Cinezela ibhola phakathi kwemilenze yakho

Lala ngecala lakho kwaye uphakamise umlenze wakho ongasentla, uwugcine kubude obufanayo nobesinqe sakho. Ukuzivocavoca kubandakanya ukuphakamisa umlenze ongezantsi (kufutshane nomgangatho), ukugcina idolo liqonde. Phinda amaxesha ali-12.

4. Isikwere

Yandisa imilenze yakho ngaphezu kobubanzi begxalaba kwaye uphakamise iingalo zakho, njengoko kubonisiwe kumfanekiso. Ukuzivocavoca kubandakanya ukuqhekeza, kangangoko unako, amaxesha ali-12 ngokulandelelana.

5. IBhodi 3 ixhasa

Hlala kwiplank 4 uxhasa: ukugcina iinyawo zakho kuphela nezandla zilale phantsi, ukugcina umzimba wakho uthe tye kakhulu. Ukuzivocavoca kubandakanya ukuzisa idolo kufutshane nengqiniba, kungenjalo. Lo msebenzi kufuneka wenziwe kancinci, ukunqanda ukwenzakala. Phinda amaxesha ali-15.

6. Ukuvula imilenze enobunzima

Lala ngomqolo kwaye uphakamise imilenze yakho embindini, uwagcine ethe nkqo. Ukuzivocavoca kubandakanya ukuvula imilenze yakho, njengoko kubonisiwe kumfanekiso, amaxesha ali-12 ngokulandelelana. Ekuqaleni, ubunzima be-0.5 kg bunokusetyenziswa, kodwa obu bunzima kufuneka bonyuswe ngokuqhubekayo.

Nangona le mithambo inokwenziwa ekhaya, kungcono ukuba uzilolonge phantsi kweliso elibukhali likatitshala wokuzivocavoca okanye umntu oqeqesha wena, ukunqanda ukwenzakala kunye nokufumana okuninzi kwimithambo nganye, ukufezekisa iziphumo ezingcono. Ukuba ufuna ukulwa nokuncipha kwethanga elingaphakathi, jonga ezinye iingcebiso ezixabisekileyo zokwandisa ubunzima bemisipha.