Indlela yokwenza umlenze osecaleni uphakamisa iindlela ezimbini

Umxholo

• Kutheni umlenze osecaleni uphakamisa?
• Imisipha emsebenzini
• Ukuma kwenyawo kuphakama
• Umlenze osecaleni uphakamile
• Iingcebiso zokwenza umlenze wecala uphakamise
• Zama uku:
• Ukwahluka kwemilenze esecaleni kuphakama
• Umda we curtsy lunge
• Ukuthatha

Awusoze ufune ukutsiba usuku lomlenze kwakhona ngale milenze iphakanyisiweyo ithatha umdlalo wakho wokuqina komzimba inotshi.

Ngokudibanisa le mithambo yomzimba kwindlela yakho yesiqhelo, uya kuba ubumba kwaye uqinise inyonga, amathanga, kunye nomva ongemva.

Kutheni umlenze osecaleni uphakamisa?

Ukuphakanyiswa kwemilenze esecaleni kubandakanya ukuthimba, okanye ukutyhala kude, umlenze ukusuka kumgca wakho ophakathi. Yindlela elula kwaye elula yokwakha amandla kumathanga angaphandle kunye nabaqweqwedisi be-hip, ezibandakanya i-gluteus medius kunye ne-minimus.

Ungayenza ilele okanye umile usebenzisa ubunzima bomzimba wakho nje. Oku kwenza ukuba kube lula ukuntywila kwiindawo ezimbalwa eziphindaphindayo kakhulu naphina.

Imisipha emsebenzini

I-gluteus maximus, enye yezona zihlunu zomeleleyo emzimbeni, ihlala isisisi esaziwa kakhulu se-derrière.

Oku kuthetha ukuba i-gluteus medius ngamanye amaxesha inokungahoywa, nangona idlala indima ebaluleke kakhulu njengesihlunu esinoxanduva lokuzinzisa inyonga.

Umlenze osecaleni uphakamisa iithagethi ikakhulu, ezikhokelela kwizibonelelo ezininzi, kubandakanya:

• Uluhlu olungcono lokuhamba esinqeni
• ukuzinzisa umzimba ngcono
• ukusetyenziswa kwezihlunu ezingasoloko zisebenza kwabo bahlala ixesha elide suku ngalunye
• ukuphucula ukunyamezela kwemisipha

Ukomeleza ezi zihlunu ngokunyusa imilenze esecaleni kunokunceda ukunqanda ukulimala kunye nentlungu ngomlenze, amadolo kunye nomqolo osezantsi.

Ukuma kwenyawo kuphakama

Ukuphakamisa umlenze wokuma kukuzilolonga kakhulu kuba ungayenza naphi na, nokuba umile ulindile.

Ukuzinzisa okungcono, unokukhetha ukusebenzisa isihlalo okanye enye indlela yenkxaso.

1. Qala ngezandla zakho phambi kwakho okanye uphumle esinqeni sakho. Yima nkqo iinzwane zakho zijonge phambili.
2. Njengoko uphakamisa umlenze wakho wasekunene uphume emgangathweni unyawo lubhetyebhetye, tsalela ngaphakathi kwaye ususe ubunzima kunyawo lwakho lwasekhohlo.
3. Njengoko ukhupha umoya, buyisela umlenze phantsi ezantsi ukuze uhlangane ngasekhohlo.
4. Phinda amaxesha 10-12, emva koko tshintshela kwelinye icala.

Umlenze osecaleni uphakamile

Ukuba isinqe sakho siqinile, unokufumana inzuzo ngokulala emethini ngenkxaso eyongezelelweyo.

1. Lala ngecala lakho lasekunene emethini okanye phantsi. Umzimba wakho kufuneka ube kumgca othe tye kwaye imilenze yakho yandisiwe kwaye iinyawo zixinaniswe ngaphezulu komnye nomnye.
2. Beka ingalo yakho nkqo phantsi phantsi kwentloko yakho okanye ugobe ingqiniba yakho uze ulalise intloko ukuze uyixhase. Beka isandla sakho sasekhohlo ngaphambili ngenkxaso eyongezelelweyo okanye usiyeke siphumle emlenzeni okanye esinqeni.
3. Njengoko uphuma, phakamisa ngobunono umlenze wakho wasekhohlo kumlenze ongezantsi. Yeka ukuphakamisa umlenze wakho xa uziva izihlunu ziguquka kumqolo wakho osezantsi okanye kwi-oblique.
4. Tsala umoya uze wehlise umlenze ubuyele ezantsi ukuhlangabezana nomlenze wasekunene. Gcina iinyawo zakho kwakhona.
5. Phinda amaxesha 10-12, emva koko tshintshela kwelinye icala.

Iingcebiso zokwenza umlenze wecala uphakamise

Nazi iingcebiso ezimbalwa zokukunceda ufumane okuninzi kunyusa umlenze wakho osecaleni.

Xa umile:

• Zama ukugcina imilenze yakho iqonde. Ukwenza njalo kuya kukunceda ufumane uninzi lomthambo kwaye uthintele nakuphi na ubunzima kumqolo wakho.
• Qinisekisa ukuba iinqumlo zakho zisemgceni kwaye amadolo akho awatshixwanga. Zifanele zithambe kwaye zikhululeke njengoko uqhubeka nomsebenzi.
• Gcina i-trunk yakho kwaye ubuye ngqo kulo lonke ixesha lokuzilolonga.

Xa ulala phantsi:

• Kuphephe ukuphakamisa umlenze wakho phezulu kulo lonke ixesha lomthambo. Yehlisa xa uqala ukuziva uxinzelelo kumqolo ongezantsi okanye kwi-oblique.
• Gcina isiseko sakho siqinile ngexesha lokuzilolonga njengoko oku kunceda ukukhulula uxinzelelo kumqolo wakho osezantsi.

Zama uku:

• Khumbula ukuphefumla ngalo lonke ixesha usenza umthambo. Ungaphefumla ngelixa uphakamisa umlenze kwaye ukhuphe njengoko wehla, okanye enye indlela ejikeleze.
• Thatha ikhefu kunye nehydrate njengoko kufuneka.
• Wazi umda wakho kwaye uyeke xa kukho imfuneko.
• Jonga iividiyo ezikwi-intanethi ezinokukunceda ugqibezele ifom yakho okanye ufune uncedo lomqeqeshi ngesikhokelo somntu ngaphakathi kunye neengcebiso ezizezakho.

Ukwahluka kwemilenze esecaleni kuphakama

Ukwenza umlenze wokuma uphakame ngokulula:

• Lungisa ngokubambelela kwisitulo okanye kumhlaba oqinileyo.
• Musa ukuphakamisa umlenze wakho phezulu.

Njengoko uqhubela phambili kunye nokuma okanye ukuphakamisa umlenze wecala, unokufuna ukwenza kube nzima ngakumbi.

Ukwenza umlenze osecaleni uphakamise nzima:

• yongeza iintsimbi zamaqatha
• Sebenzisa izibophelelo zokuxhathisa okanye iityhubhu
• Sebenzisa zombini iintsimbi kunye neebhendi zokumelana
• yongeza kwiplanga esecaleni ngelixa uphakamisa umlenze wakho

Ubunzima bujikeleza iinyawo zakho kunye neebhendi zokumelana zinokubekwa zijikeleze amathanga akho. Kukho amanqanaba ahlukeneyo eebhendi zokumelana.

Umda we curtsy lunge

Ukukhangela imithambo eyongezelelweyo yokongeza kwimini yomlenze?

Umthambo wokuncedisa ukongeza kwimilenze yokunyusa yindawo ebambekayo kuba isebenza kwindawo enye ezinqeni, amathanga kunye neempundu, ngokudibanisa umsebenzi wangaphakathi wethanga.

Ukwenza i-curtsy lunge:

1. Yima ngeenyawo zakho ububanzi benyonga ngaphandle nezandla zakho esinqeni.
2. Shenxela unyawo lwakho lwasekunene emva kwakho uye kwisindululo se "curtsy" ngokugoba omabini amadolo nokuwehlisa.
3. Njengoko uvuka uye kuma, noba ubuyisele umlenze kwindawo yawo yoqobo okanye udibanise le ntshukumo nokuphakamisa umlenze. Ukongeza umlenze uphakamise, phakamisa umlenze wasekunene ecaleni xa usukuma uze uwubuyisele ngasemva uye kwenye i-curtsy.
4. Gcwalisa amaxesha angama-10-12, uze uphinde kwelinye icala.

Ukuthatha

Ukongeza umlenze wecala uphakamisa-nokuba umile okanye ulele phantsi-kwindlela yakho yesiqhelo yindlela elula kwaye elula yokuqinisa amathanga akho, amathanga, kunye nomva ongemva. Oku kunceda ukuxhasa ibhalansi, ukuma komzimba, kunye nemisebenzi yemihla ngemihla.

Ukuba okwangoku unayo okanye uneengxaki zenyonga, thetha nogqirha kuqala ngaphambi kokwenza lo msebenzi ube yinxalenye yokomelela komzimba.