Inkosi yokuhamba: Sahlula-hlula isikwele

Umxholo

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Ukuze uqonde ukuba kutheni kwaye kutheni le ntshukumo ikhulu kangaka, okokuqala udinga i-primer ekhawulezayo ekuhambeni. Isenokungavakali ngathi sesona sihloko sokomelela komzimba, kodwa ukuhamba sisitshixo ekufumaneni inzuzo kwindawo yokuzivocavoca kunye nokukunceda ukuba uveze umzimba oshushu owulandelayo.

Ukuhamba kuhlala kudideka nokuguquguquka, kodwa inyani kukuba ezi zinto zimbini zahluke ngokupheleleyo. Le yokugqibela inento yokwenza nemisipha yakho ngelixa eyokuqala imalunga namalungu. Kodwa-apha kulapho ifumana umdla ngakumbi-awufuni ukuba onke amalungu akho ashukume kakhulu. Ngapha koko, ufuna ukuba ezinye zizinze. Umzekelo ufuna amaqatha ashukumayo kunye nesinqe, kodwa amadolo azinzile. (Ungafunda ngakumbi malunga nokuba kutheni ufuna ukuzinza kumqolo wakho osezantsi kwi-Master This Move: Gquba i-Pot.) Yiloo nto eza kukhusela ukwenzakala, utshilo u-Ethan Grossman, umqeqeshi wabucala kwi-PEAK Performance kwiSixeko saseNew York, kwaye kunjalo kanye yintoni lo msebenzi uza kukunceda uyenze. Ngapha koko, iyenza bhetele kune squats zemveli, ngeGrossman nganye.

"Imizimba yethu yenzelwe ukusebenza ngokutshintsha iipateni, nangona ukuzivocavoca phakathi kwamazwe amabini njenge squats kunokuba yinto entle ekwakheni amandla kunye namandla, kulungile ukubuyisela inqanaba lenkqubo ngokusebenza kwicala ngalinye, utshilo uGrossman. (Kwaye, ikwenza ukuba uphakamise ubunzima obungaphezulu ukuba wenza uhlobo olunobunzima bentshukumo. Okungakumbi koku kamva.) Kodwa ngaphaya kothintelo lokulimala, ukugcina ukuhamba kwamalungu okuyifunayo kunye nozinzo kumalungu angenayo Ayiza kukunceda uhambe ngcono ebomini-kunye nokomelela. Inqaku: Ukuhamba, ngakumbi ukuhamba kwe-hip, kubalulekile kwiimbaleki ezaziwa ngokuba nezinqe eziqinileyo. Ngoko umsebenzi owenzayo kwigumbi lobunzima uya kukunceda uphume endleleni okanye umkhondo. (Jonga uQinisekiso lwaMandla aBagijimi.)

Mhlawumbi uyafuna ukwazi malunga nezinto ezintle-kwaye zininzi. Ama-squats alo naluphi na uhlobo itotshi yakho glute kunye nayo yonke imisipha emilenzeni yakho, kubandakanya i-quads, hamstrings, kunye namathole. Ukwahlula i-squats, nangona kunjalo, kunika umngeni wokulinganisela, obiza ukuba wenze ezinye izihlunu ezininzi, kuquka nezo zisembindini wakho. Ukongeza, ukuma komzimba kukuvumela ukuba ubambe ii-dumbbells ngokulula emacaleni akho. Sebenza 3-4 iiseti ze-10-12 reps (kumacala omabini) yale ntshukumo ibe yinkqubo yakho ngamaxesha ambalwa ngeveki. (Kwaye ngaphambi kokuba ungene kulwandiso olupheleleyo, zama i-isometric split squat hold, apho uthi nqumama ngedolo lakho i-intshi ezimbalwa ukusuka emhlabeni (umfanekiso).

A Qala ukuguqa ngonyawo olunye kwiqonga eliphakamileyo kancinane (malunga nee-intshi ezi-6) kunye nedolo elichaseneyo kwiphedi okanye kwindawo ethambileyo (jonga ngasentla).

B Umlenze oguqe kuwo kufuneka ulungelelaniswe ngokuthe tye kunye ne-hip kunye negxala kunye ne-perpendicular to the floor.

C Shift idolo lakho langaphambili ngasemva ukuze libekwe ngaphezulu kweqatha lakho kwaye ubunzima bakho buhanjiswe ikakhulu kwisithende sakho sangaphambili.

D Tuck umsila wakho ngokuzisa ibhanti lakho kumgca wesisu sakho.

E Phakamisa idolo lakho elingasemva malunga nee-intshi ezi-6 ukusuka kwi-mat / phantsi, ugcine umlenze we-perpendicular emhlabeni.

F Ukugcina ubunzima bakho ikakhulu bujolise kwisithende sakho esingaphambili, wandise idolo langaphambili njengoko usebenzisa umlenze womlenze wangaphambili ukuzityhalela phezulu.

G Buyela kwindawo yokuqala kunye nedolo lakho langaphambili elihlehlileyo.

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