Indlela yokwenza ukunyuka kweentaba ngokuchanekileyo rhoqo

Umxholo

• IiNzuzo zabaQobi beeNtaba eziPhambili
• Ubenza njani abaNxili beeNtaba
• Ukunyuka kweNtaba yokuLolonga ukuLolonga
• Abagibeli bentaba benza umthambo wokuqhubela phambili
• Ufanele wenze ixesha elingakanani ukunyuka kweentaba?
• Uphengululo lwe

Xa umqeqeshi wakho wokuqina we-intanethi okanye we-IRL ekuxelela ukuba uwise emhlabeni kwaye unamandla ngomjikelo wabakhweli bentaba, kunzima. hayi ukukhupha incwina ezele luloyiko. Isikhundla seplank sibeka i-abs yakho nge-wringer, i-cardio ikushiya uphefumla, kwaye ukuphela komjikelo, amagxa akho azive ngathi asemlilweni.

Kodwa yintoni eyenza abakhweli beentaba babenzima kangaka kwaye badelile sesona sizathu sokuba ubangeze kwinkqubo yakho, utshilo u-Ashley Joi, umqeqeshi oqinisekisiweyo kunye ne-Isopure Athlete. "Ilungile kwimiphunga yakho, intliziyo, kunye namaqela amaninzi emisipha emzimbeni wakho," utsho uJoi "Ngumsebenzi onenzuzo kakhulu ukuba abantu bafanele badibanise ngakumbi ekusebenzeni ekhaya, ukuzivocavoca umzimba, kunye nokufudumala."

IiNzuzo zabaQobi beeNtaba eziPhambili

Ungaqikelela ukuba abakhweli beentaba ngumthambo ophambili wokubulala, kodwa ayisiyiyo yonke into enokukunika yona. "Luthambo olunefuthe elisezantsi elinceda kakhulu ekomelezeni amaqela emisipha amakhulu ... imisipha yakho, ii-quads, umva osezantsi, amagxa, kunye nokuqaqamba kwakho," utshilo uJoi. "Ngokuqinisekileyo ngumzimba opheleleyo." Ngokukodwa, ii-oblique, isisu, umqolo, amagxa kunye neengalo zigcina wonke umzimba uzinzile, ngelixa i-quads, i-glutes, i-hamstrings, kunye ne-hip flexors ziqeshwe ukuzisa amadolo ngaphakathi nangaphandle kwesifuba sakho, ngokwe-International Sports Sciences Umbutho. Kwaye ukusebenzisa onke amandla akho ukuqhuba amadolo ngokukhawuleza kwenza ukuba ube ngumthambo we-cardio efanelekileyo, utsho uJoi. (Kungenxa yoko le nto ikwayiyo intshukumo efanelekileyo yokubandakanya ukuzilolonga kwe-HIIT.)

Mhlawumbi abona bantu baphantsi kwe-radar bazuza inzuzo, nangona kunjalo, kukukwazi ukuhamba ukucela umngeni kunye nokuphucula ukuhamba kwe-hip kunye namandla, utsho uJoi. "Intshukumo inamandla kakhulu, ngoko ke ukuba kwindawo yeplanga kunye nokuqhuba amadolo akho emva naphambili kuninzi malunga nokuhamba ngaphezu kwayo nantoni na," uyongezelela. I-ICYDK, ukuhamba kukukwazi ukuhambisa i-muscle okanye iqela le-muscle - kulo mzekelo, i-hip flexors, ekunceda ukuhambisa umlenze wakho kunye namadolo ukuya kumzimba wakho - ngokusebenzisa uluhlu lwentshukumo kwi-socket edibeneyo kunye nokulawula.

Ukuba uswele ukuhamba kwe-hip, unokuba nengxaki yokugcina umva wakho ulula-inxalenye ephambili yefomu efanelekileyo yokuhamba-ngelixa usenza umjikelo wokunyuka kweentaba, utsho uJoi. Kwimeko apho, ukuguqula abakhweli bakho beentaba (ngakumbi kuloo sec) kuya kunceda ukuphucula ukuhamba kwakho kwe-hip ngokwaneleyo ukuze ekugqibeleni wenze uguqulelo oluqhelekileyo, oluya kukonyusa ukuhamba kwakho nangakumbi, utshilo. Amaxesha amaninzi, abakhweli beentaba babonwa njengendawo elungileyo yokunyusa umzimba, enokuba njalo, kodwa ikwalungele nokushukumiseka kunye nomsebenzi opheleleyo, "ucacisa uJoi. "Kuko konke, ngumsebenzi omkhulu osebenzayo."

Ubenza njani abaNxili beeNtaba

Ukuze ufumane i-perks yomzimba opheleleyo, kuya kufuneka uyazi indlela yokwenza abagibeli beentaba ngokufanelekileyo. Apha, i-Joi iyahlula ibe ngamanyathelo amathathu alula.

A. Qala kwindawo ephezulu yeplanga ngamagxa ngaphezulu kwezihlahla, iminwe isasazeke ngaphandle, iinyawo ezinqeni ububanzi ububanzi, kunye nokuphumla kobunzima kwiibhola zeenyawo. Umzimba kufuneka wenze umgca othe ngqo ukusuka emagxeni kuye emaqatheni.
B. Ukugcina umqolo osicaba kunye nokujonga phakathi kwezandla, i-brace core, ukuphakamisa unyawo olunye ukusuka emgangathweni, kwaye ngokukhawuleza uqhube idolo esifubeni.
C. Buyisa unyawo ukuqala kwaye uphinde ngomnye umlenze. tshintsha amadolo ngokukhawuleza ajonge esifubeni ngokungathi uyabaleka.

Ukuhamba kunokubonakala kunzima kakhulu ukungcolisa, kodwa kukho impazamo enye ekufuneka ulumkile ukuba ungayenzi: Njengoko uqhuba idolo esifubeni sakho, ungaqala ngokungazi ukuphakamisela impundu yakho emoyeni, ulahlekelwe umqolo ocaba, onokubeka uxinzelelo ngakumbi ezihlahleni zakho, utsho uJoi. Ngaphezu koko, "xa i-butt yakho ixhonyiwe ngaphezulu, ayifani nedrive drive [njengaxa umqolo wakho uthe tyaba], ke kuncinci ukubandakanyeka kwi-hip flexors, core, kunye ne-glutes ngexesha lotyando," uyachaza. (Lumka wenze ezi mpazamo kwiklasi yakho yokuhamba ngebhayisikile, nayo.)

Ukunyuka kweNtaba yokuLolonga ukuLolonga

Nangona kungekho kettlebells okanye izixhobo ezintle ezibandakanyekayo, ukunyuka kweentaba kuyisenzo esinzima kakhulu - kwaye kulungile ukuba ufuna ukuguqula ukuba bahlangabezane nenqanaba lomzimba kunye neemfuno. Ngapha koko, uhlengahlengiso yindlela entle yokunciphisa naluphi na uxinzelelo olubuhlungu ezihlahleni, utshilo uJoi. "I-textbook ifomu efanelekileyo isezandleni zakho phantsi kwamagxa akho, kodwa umzimba womntu wonke wahlukile kancinane, kuxhomekeke kwinto oyenzayo yonke imihla, amandla akho, okanye ukwenzakala kwakho," ucacisa. "[Ukuba une] iintlungu esihlahleni, ngamanye amaxesha ukukhupha izandla zakho uye phambili kancinci kunokunciphisa uxinzelelo."

Ukongeza ukuphakama okuncinci, njengokubeka izandla zakho kwibhokisi, inyathelo, okanye ibhentshi, abakhweli bakho beentaba baya kwenza iqhinga, kwaye kuya kukunceda ugcine loo mva, utshilo uJoi. "Oko kungasusa uxinzelelo ngakumbi esihlahleni nasemagxeni, kwaye kunokwenza ukuba ukuhamba-hamba kube lula emadolweni ngenxa yokuba kwisikhundla esiphakamileyo, utshilo.

Kwakhona kubalulekile ukuba uqaphele: njengoko unako, wongeza.

Nokuba loluphi uhlengahlengiso ogqiba ekubeni uhambe nalo, yazi ukuba "ngenxa yokuba kukho uguqulo olungathethi ukuba kufuneka unamathele kuyo [kumjikelo wonke], utshilo uJoi. "Ukutshintsha phakathi kobunzulu obuphezulu kunye nobunzulu obuphantsi kulungile."

Abagibeli bentaba benza umthambo wokuqhubela phambili

Ukuba imijikelo yakho yabakhweli beentaba ayikufumani ukubetha kwentliziyo yakho (iiprops kuwe), lixesha lokuthatha izinto phezulu. Olunye ukhetho: thatha ukuzilolonga kwakho kumgangatho onzima wokuzivocavoca kwaye uzise kwintlabathi ethambileyo yolwandle, eya kuthi icele umngeni kwimisipha yakho yokuzinzisa kwaye ukwenze kube nzima nangakumbi kumzimba wakho osezantsi, utsho uJoi. Okanye, zama ujikelezo lwabakhweli beentaba, oluya kuvavanya ii-oblique zakho kunye nomzimba osezantsi. Ukugcina izandla zakho endaweni, uqhube idolo elinye uye esifubeni sakho, endaweni yokuba ulithumele ngqo, lilahle ngasekunene. Qhubeka uye ngasekunene de ube uhambile waya kuloo ndlela inokwenzeka (okanye yonke indlela ejikeleze isangqa!), Emva koko ubuyele ngasekhohlo kwaye uphinde de umjikelo wakho unyuke.

Ukulayita umbane wakho ngomlilo, uJoi ucebisa ukuba utshintshe apho uzisa khona amadolo. "Ungafumana ukubandakanyeka ngakumbi kwii-oblique zakho ngokuqhuba idolo lakho ngaphandle kwengqiniba yakho," utshilo uJoi. "Okanye, qhuba idolo elichaseneyo uye engqinibeni ejongene nayo, eya kunika ukujija ngakumbi, ukubandakanya ii-oblique kunye nokunciphisa izihlunu zangasemva ngokunjalo." (Ukuba ufuna ukuya endle ngokupheleleyo, unokwenza nabantu abanyuka intaba ngeenzwane zakho kwibhokisi yeplyo okanye kwibhentshi.)

Ngaba ufuna umboniso obonakalayo wendlela yokwenza abakhweli beentaba kunye nazo zonke ezi zitshintshi-ups? Bukela le vidiyo ingasentla ibonisa uBrianna Bernard, umqeqeshi oqinisekisiweyo kunye ne-Isopure Athlete, ukuze ufunde indlela yokubethelela intshukumo.

Ufanele wenze ixesha elingakanani ukunyuka kweentaba?

Ukuba ungumntu omtsha onyuka intaba, u-Joi ucebisa ukuba uqale uqabelise intaba kwi-30-yesibini yonyuso, ethi, BTW, ivakale. kakhulu inde kunokuba ibonakala. Ngokubambelela kwixesha elifanayo ngalo lonke ixesha ushukuma, uya kuba nakho ukugcina umkhondo wendlela oqhuba ngayo ngokwamandla kunye nokuhamba, uyacacisa. Umzekelo, ungaqala wenze umjikelo opheleleyo wokunyuka kwabahambi ngokutshintsha kancinci kweempepha. Njengoko usiya usomelela, unokwenza isiqingatha sokuhamba ngefom esemgangathweni kunye nesiqingatha esineempompo. Emva koqheliso oluthile, unokukwazi ukwenza umjikelo opheleleyo ngaphandle kohlengahlengiso- kwaye mhlawumbi nenkqubela phambili okanye ezimbini, uyachaza. "Jonga nje into onokuyenza kule mizuzwana ingamashumi amathathu."

Uphengululo lwe