Ukuzilolonga okukufundisa indlela yokwenza ukwahlula

Umxholo

• UJefferson Curl
• I-Supine Hip Flexion
• Yandisa kwaye Ukhulule i-Hamstring Press
• Ulwandiso lweHip 2 Iindlela
• Lunge ukuya Hamstring Extension
• Ukwahlulahlula okuLungisiweyo kusetyenziswa iiBhloko
• Uphengululo lwe

Ukukwazi ukwenza ukwahlukana yinto enomdla yokuguquguquka. Nokuba awukhange wenze enye kwiminyaka (okanye nanini na), ngokulungiselela okufanelekileyo ungasebenza ngendlela yakho. Nokuba ungaliphi inqanaba lokungaguquguquki ngoku, le mithambo ivela ku-Nike master trainer uRebecca Kennedy iya kukunceda ufike apho. (Ngaba ubhetyebhetye kangakanani, ngokwenene? ​​Thatha uvavanyo lwethu ukuze ufumanise.)

Ngoncedo lwezixhobo ezithile, uya kuyenza lula indlela yakho yokungena kancinci kancinci ukuze ungacinezeli isihlunu. Ukuhlala ubhetyebhetye ayingomboniso nje! Uluhlu olukhulu lokunyakaza onalo, umngcipheko omncinci wokuba wenzakale ngexesha lokuzilolonga kwakho rhoqo okanye kwezemidlalo. (Ukolula kunokuphucula i-posture yakho kunye nokwakha i-glutes eqinile, ngoko ke i-win-win.) Yenza le nkqubo yemihla ngemihla kwaye uya kuba ngama-intshi ambalwa kufuphi nokwahlula ixesha ngalinye.

Ingaba isebenza kanjani: Yenza ulusu ngalunye malunga nomzuzu omnye kwicala ngalinye.

Youya kufuna: Ikettlebell, ibhokisi yeplyometric, ibhola yentenetya, kunye neebhloko ezimbini zeyoga

UJefferson Curl

A. Yima kwibhokisi ye-plyometric, ubambe i-kettlebell.

B. Tuck chin esifubeni, emva koko ucofe kancinci ngomqolo, uzise kettlebell emgangathweni.

C. Cotha ukubuyisela umva intshukumo kwaye uphinde.

I-Supine Hip Flexion

A. Thetha emqolo ngomlenze wasekunene uphakanyiswe phantsi kwaye uguqe ngamadolo kwi-angle ye-90 degree. Beka ibhola yentenetya kwi-hip flexor, icinezelwe phakathi kwe-hip kunye nethanga.

B. Cothisa kancinci idolo lasekunene ukuze uzise unyawo lwasekunene eluphahleni, ulumke ungayikhuphi ibhola yentenetya.

C. Cotha kancinci idolo lasekunene ukubuyela kwindawo yokuqala. Phinda-phinda kwelinye icala.

Yandisa kwaye Ukhulule i-Hamstring Press

A. Lala ngomqolo ugobe idolo lasekhohlo kwaye unyawo lwasekhohlo emhlabeni. Qinisa umlenze wasekunene kwaye ubeke unyawo lwasekunene kwibhokisi yeplyometric phambi kwakho.

B. Zisa umlenze wasekunene ngqo ebusweni.

C. Wehla kancinci umlenze wasekunene ngolawulo lokubuyela kwindawo yokuqala. Phinda kwelinye icala

Ulwandiso lweHip 2 Iindlela

1a. Lala ngesisu ngedolo lasekunene eligobile kwaye uphumle kwibhloko yeyoga kunye nebhola yentenetya ebanjwe ngasemva kwedolo lasekunene, apho ithole lidibana khona nomsipha.

1b. Ukuphakamisa ukusuka esinqeni, phakamisa umlenze wasekunene ogobileyo ii-intshi ezimbalwa ukukhupha idolo kwibhloko ye-yoga.

1c. Ezantsi kwedolo lasekunene ukubuyela kwindawo yokuqala. Phinda-phinda kwelinye icala.

2a. Qala ukuguqa ngonyawo lwasekhohlo ngaphambili emgangathweni kunye nedolo lasekunene phantsi kunye netawuli. Imilenze kufuneka ibe ngama-angles angama-90.

2b. Slayidela idolo lasekunene umva ngee-intshi ezimbalwa ukuze ungene kumjikelo onzulu.

2c. Ukuguqula intshukumo ukutyibilika ngasekunene edolweni ukubuyela kwindawo yokuqala. Phinda-phinda kwelinye icala.

Lunge ukuya Hamstring Extension

A. Qala kwisikhundla seplanga ngezandla eziphantsi kwamagxa kunye nemilenze emide emva kwakho. Ngena kwindawo yembaleki, unyusa unyawo lwasekunene phezulu ngaphandle kwesandla sasekunene.

B. Shift ubunzima ngasemva ngokuphakamisa isinqe kunye nokulungelelanisa umlenze wasekunene ukuze kuphela isithende siphantsi.

C. Bendisa idolo lasekunene kunye nesinqe esisezantsi ukubuyela kwindawo yokuqala.

Ukwahlulahlula okuLungisiweyo kusetyenziswa iiBhloko

A. Ngomzimba phakathi kweebhloko ezimbini ze-yoga, guqa ngomlenze wasekhohlo kwaye wandise umlenze wasekunene ngqo phambi kwakho.

B. Beka izandla kwiibhloko ze-yoga ngelixa umlenze wasekhohlo owandisiweyo uthe ngqo emva kwakho.

C. Phakamisa ngesifuba. Oku kufuneka kubonakale ngathi kukwahlulahlula okuphezulu.

Ngexesha, uya kuba nakho ukugoba kancinci iingalo zakho kulwahlulo oluhlengahlengisiweyo kwaye ucothe ukuzisa inyonga phantsi, uzahlula ngokupheleleyo.

Uphengululo lwe