Yintoni omele uyenze ukuba uneentlungu ezisezantsi ezisekubalekeni

Umxholo

• Ukuzivocavoca ukunceda ngeNhlungu ezisezantsi eziseMva kokuSebenza
• Iplanga esecaleni
• Nja Yentaka
• Ikati-Inkomo
• Umlenze olele ngecala uphakamise
• Ibhulorho
• I-Squat yomlenze omnye
• Ibhalansi yomlenze omnye
• Uphengululo lwe

Ukuba ukhe waba neentlungu ezisezantsi, ukude wedwa: NgokweYunivesithi yaseMaryland School of Medicine, phantse iipesenti ezingama-80 zabemi ziya kuba neentlungu ezisezantsi ngaxa lithile ebomini babo.

Kwaye ukuba uyimbaleki? Unokuba nakho ukujongana nale ngxaki ikhathazayo. Iintlungu ezisezantsi ezisezantsi zixhaphake kakhulu kwiimbaleki kuba ubuthathaka okanye ukungalingani kwimisipha yakho yomongo kunye nokuqina kunokuphazamisa amandla omzimba wakho wokubaleka ngendlela efanelekileyo. (Inxulumene: Oonobangela beentlungu ezisezantsi nasemva kokukhathazeka)

Ubungqina obuninzi: Uphando lwamva nje oluvela kwiYunivesithi yaseOhio State Wexner Medical Centre bafumanise ukuba iimbaleki ezinezihlunu ezibuthathaka zisemngciphekweni omkhulu wokukhulisa iintlungu ezisezantsi, ngelixa olunye uphononongo lupapashwe kwiphephancwadi. Amayeza kunye neNzululwazi kwiMidlalo kunye noMthambo ufumanise ukuba ukwenza umthambo wokuqina womzimba osezantsi kuphucule iintlungu ezisezantsi zomqolo kunye nokubanakho ukubaleka ngokupheleleyo.

Isiseko esomeleleyo sifana nesiseko esomeleleyo esakhelwe kwi-pelvis yakho, ihips, kunye nemilenze. Xa ezi ndawo zixhaswe yimisipha eyomeleleyo, ziyakwazi ukugoba zize zandiswe ngcono, nangakumbi, utshilo u-Audrey Lynn Millar, P.T, Ph.D., FACSM, usihlalo kwisebe lezonyango e-Winston-Salem State University. (Esi sizathu esinye nje sokuba kubalulekile ukuba ube nesiseko esomeleleyo.)

Kodwa oko akuthethi ukuba kuya kufuneka ukhuphe i-crunches yesigidi: "Imisipha ye-hip ilawula ukuhamba, ngoko ke endaweni yokugxila kuphela kwi-abs, gxila ekomelezeni yonke imithambo yomzimba kunye nemisipha edibeneyo ejikeleze umva ongezantsi," uthi. UMillar uncoma ukwenza imithambo yomlenze kunye nengundoqo iintsuku ezimbini ukuya kwezintathu ngeveki kunye nokubandakanya amandla onke, ukuguquguquka, kunye nomsebenzi wokulinganisela kumsebenzi wakho wokuzilolonga ngeveki. Konke oku kuya kunceda izihlunu zomzimba ezisezantsi zisebenze ngokungqamanisa nokusebenza ngaphandle kwentlungu. (Kwakhona zama oku kuzilolonga ukuthintela iintlungu ezisezantsi.)

Kwaye ukuba usebenza isithoba ukuya kwisihlanu eofisini, usenokuba mandundu ngakumbi. Ukuhlala usuku lonke kushiya umqolo wakho osezantsi kunye nesinqe siqinile. Izinqe eziqinileyo zithintela ukukwazi kwakho ukuhamba kwaye wandise umgama wakho ngelixa ubaleka, kwaye oko kuthetha ukuba izihlunu ezikujikelezileyo-kubandakanya ezo zikumqolo wakho osezantsi-kufuneka zolule kwaye ucinezele ukubuyisela, utshilo uMillar. Ucebisa ukuba uthathe ikhefu lokuhamba emini, kubandakanya idesika emileyo, kwaye wolule ebusuku ukukhulula ukuqina okuhleliyo. Unika inqaku elikhawulezayo lokulumkisa, nangona kunjalo, ukuba uneentlungu ezisezantsi eziqaqamba esinqeni okanye emadolweni, okanye iintlungu ezisasazeka kwezinye iindawo emzimbeni wakho. Xa kunjalo, lixesha lokuba ubone ugqirha wakho. (BTW, nantsi enye indlela yokulwa "umzimba wedesika" umzimba.)

Ukuzivocavoca ukunceda ngeNhlungu ezisezantsi eziseMva kokuSebenza

Yongeza le mizobo emithandathu ekusebenzeni kwakho ukuze ujolise kumbindi kunye nezihlunu zomzimba ezixhasa ngokuthe ngqo umqolo wakho osezantsi xa usebenza:

Iplanga esecaleni

Icala leplanga "lifuna ukusebenza kweerotator ezinzulu zesisu kunye nezihlunu ezinzulu ezisisiseko ezizinzisa umva osezantsi xa usebenza, utshilo uMillar. Lala phantsi, ulinganise engqinibeni yasekunene nangaphandle konyawo lwasekunene. Phakamisa izinqe phantsi ukuze ubambe indawo yeplanga yecala, wenze umgca othe ngqo ukusuka entloko ukuya kwizithende.

Bamba imizuzwana eli-15 ukuya kwengama-20, emva koko ukhulule. Phinda kwidolo lakho lasekhohlo kunye ne-forearm yasekhohlo.

Nja Yentaka

Ukuzivocavoca kusebenze umva ongezantsi ukunceda ukuzinzisa umzimba wakho, ucacisa uMillar. Qala ezandleni nasemadolweni phantsi. Phakamisa isandla sasekunene kunye nonyawo lwasekhohlo phezulu emgangathweni ngaxeshanye, wolula ingalo yasekunene phambili, i-biceps ngendlebe kwaye ukhaba unyawo lwasekhohlo ngqo ngasemva. Bandakanya isiseko sokugcina umva ekugubuleni.

Bamba imizuzwana engama-30, uze ukhulule. Phinda kwelinye icala.

Ikati-Inkomo

Ukuzivocavoca kunceda ukunciphisa iintlungu ezisezantsi zabagijimi kuba zolula ngobunono kwaye zinciphisa uxinzelelo kwimithambo-luvo ecaphukisayo, ekuvumela ukuba ube noluhlu olukhulu lokuhamba ngelixa uqhuba, utshilo uMillar. Qala kuzo zonke ezine emgangathweni. Khupha umoya kwaye ngobunono ujikeleze umnqonqo ukuya kwisilingi, uwisa intloko kunye nomsila ukuya emgangathweni. Emva koko phefumlela kwaye uwise iqhosha lesisu ukuya emgangathweni, ugobe umqolo wakho, unweba intloko kunye nomsila ukuya eluphahleni.

Yenza i-5 ukuya kwi-10 reps.

Umlenze olele ngecala uphakamise

Lo msebenzi womeleza i-gluteus medius hip muscle, uthi uMillar. Sisisipha esibalulekileyo sokubamba i-pelvis yakho endaweni kunye nokunciphisa i-torque kumqolo wakho osezantsi xa usebenza. Lala phantsi kwicala lasekunene kunye nemilenze eyandisiweyo. Phakamisa umlenze wasekhohlo phezulu malunga nee-intshi ezi-6, uze uwuhlise ngokucothayo ngaphandle kokuwuchukumisa ukuya kunyawo lwasekunene. Gcina uluhlu lwentshukumo encinci kwaye ulawulwe.

Yenza i-10 reps. Phinda kwelinye icala.

Ibhulorho

Iibhulorho zomeleza zonke izihlunu zomlenze wakho ophezulu, kuquka i-glutes yakho, i-hamstrings, kunye ne-quadriceps. Lala ujonge phezulu phantsi amadolo omabini agobile neenyawo zithe tyaba emgangathweni. Phakamisa inyonga phezulu malunga nee-intshi ezi-6, nqumama, kwaye ngokuthe chu unciphise. (Idibeneyo: 2 I-Glute Bridge Ukuzivocavoca iinguqu kwiZiphumo ezithile ezijoliswe kuyo)

Yenza i-10 reps.

I-Squat yomlenze omnye

Yima emlenzeni wasekunene. Zixhome esinqeni kunye nedolo lasekunene ukuthoba kancinci malunga nee-intshi ezi-6 ukuya kwezi-10 kwi-squat. Buyela ekumeni. (Idibeneyo: Izibonelelo zokongeza uQeqesho loLungelelwaniso kwiNkqubo yakho yoQeqesho)

Yenza i-10 reps. Phinda kwelinye icala.

Ibhalansi yomlenze omnye

Lo mthambo wokubaleka unceda ukuqinisa umlenze omi kuwo ukuze usebenze ngokuchasene nentshukumo yomnye umlenze, ulinganisa intshukumo yokubaleka, utsho uMillar. Yima ngomlenze wasekunene. Ukugcina i-torso ngokuthe tye kunye nokuhamba okucothayo kunye nokulawulwayo, dweba idolo lasekhohlo phezulu kwisifuba, uze uyikhabe phambili, ezantsi, nasemva, wenze isijikelezo sesetyhula njengokungathi uhamba ngebhayisikili okanye ugijima.

Yenza i-10 reps. Guqula amacala kwaye uphinde kwelinye icala.

Uphengululo lwe