Ukuzilolonga imizuzu engama-30 ye-GAP: ye-gluteal, isisu kunye nemilenze

Umxholo

• 1. Ukuphakama kwe-Hip
• 2. Ukuhlala okuqhelekileyo
• 3. Ukuphakamisa imilenze ethe nkqo
• 4. Ukuphakama komlenze osecaleni
• 5. Ibhodi esecaleni enesinki
• 6. Ukuphakama ukusuka elunyaweni ukuya eluphahleni
• 7. Sinki ngemilenze etshintshanayo

Uqeqesho lwe-GAP yeyona ndlela ilungileyo yokomeleza kunye neethoni yezihlunu ezinobuqaqawuli, isisu kunye nomlenze, ekuvumela ukuba ufezekise umhombiso ococekileyo kunye nobuhle.

Olu hlobo lomthambo kufuneka luhlale luhlengahlengiswa ngokomlinganiso womzimba womntu ngamnye, ke ngoko kuyacetyiswa ukuba uqhagamshelane nomqeqeshi womzimba. Nangona kunjalo, zinokwenziwa ekhayeni, ukuba nje uthintela ukusebenzisa kakhulu umda womzimba wakho, ngakumbi kwimeko yemisipha, edibeneyo okanye yomqolo iingxaki.

Iziphumo ezilungileyo, olu qeqesho kufuneka lwenziwe kabini ukuya kathathu ngeveki. Ulandelelwano ngalunye lokuziqhelanisa kwe-7 luthotho kwaye, ngosuku ngalunye loqeqesho, kuya kufuneka wenze phakathi ko-2 ukuya ku-3 uthotho, uphumle malunga nemizuzwana engama-30 phakathi komthambo ngamnye kunye nemizuzu emi-2 phakathi kwoluhlu ngalunye.

1. Ukuphakama kwe-Hip

Ukulala ngomqolo ugobe amadolo, phakamisa isinqe sakho, ugcine iinyawo zakho kunye nentloko ithe tyaba phantsi. Emva koko, buyela kwindawo yokuqala kwaye uphakamise inyonga yakho kwakhona, uphinda amaxesha angama-20.

Lo msebenzi unceda ukufudumeza kwaye usebenze i-gluteus kunye nezihlunu zesisu kunye nesisu, ke yindlela entle yokuqalisa uqeqesho ukunqanda ukonakala kwemisipha.

2. Ukuhlala okuqhelekileyo

Lo ngowona mzimba waziwayo wokusebenza kwezihlunu zesisu kwaye, enyanisweni, yenye yezona zivivinyo zilungileyo zokunyanga phantse yonke imimandla yesihlunu.

Ukwenza oku, kuya kufuneka ulale phantsi kwaye uguqe imilenze yakho. Emva koko, phakamisa kancinci amagxa emgangathweni kwaye ubuyele kwindawo yokuqala, uphindaphinde amaxesha angama-20 ukuya kwangama-30. Ngexesha lokuzilolonga kubaluleke kakhulu ukugcina amehlo akho ejonge phezulu, ukuze kuthintelwe ukugoba intamo yakho nokucinezela kakhulu izihlunu.

Kwinqanaba eliphambili, ukwenza umthambo ube nzima, ungaziphakamisa iinyawo zakho emgangathweni kwaye ugcine amathole akho ehambelana nomgangatho, enze i-90º engile ngamadolo akho. Kuyenzeka ukuba wenze i-classic sit-up kwaye, zonke ezi-5, uwuphakamise ngokupheleleyo umqolo wakho de ube uhleli imilenze yakho igobile kwaye wehle kwakhona.

3. Ukuphakamisa imilenze ethe nkqo

Lala phantsi ngomqolo, imilenze ithe nkqo, kwaye ubeke izandla zakho phantsi kwethambo lempundu. Emva koko, gcina imilenze yakho ithe nkqo, yiphakamisele phezulu kwi-engile ye-90º ngomgangatho kwaye ucothe kancinci kwakhona. Eyona nto ilungileyo kukuba kuthatha imizuzwana emi-2 ukuya phezulu, kunye neminye imizuzwana emibini ukuya ezantsi emilenzeni. Phinda amaxesha angama-20.

Lo msebenzi, ngaphandle kokunceda ukomeleza imilenze, ubekwe emazantsi esisu kwaye unceda ukuba ube nomzimba obhityileyo kunye neetoni, ukunceda ukwenza umgca webikini ube mhle ngakumbi.

4. Ukuphakama komlenze osecaleni

Hlala ulele phantsi, kodwa zibeke kwindawo esecaleni ngemilenze yakho ethe nkqo. Ukuba ukhetha, ungabeka ingqiniba yakho phantsi komzimba wakho kwaye uphakamise kancinci umzimba wakho. Emva koko, phakamisa umlenze ophezulu kwaye ubuyele ezantsi, ugcine uhlala wolule kakuhle. Yenza le ntshukumo amaxesha angama-15 ukuya kwangama-20 ngomlenze ngamnye, ujika kwelinye icala xa utshintsha.

Ngalo msebenzi, kunokwenzeka ukuba usebenze kancinci kwisisu esisemva, i-gluteus kwaye, ubukhulu becala, ummandla wethanga, ulukhetho oluhle kakhulu kwabasetyhini abafuna umntu ocekeceke.

5. Ibhodi esecaleni enesinki

Oku kwahlukile kwibhodi esecaleni yeklasikhi, ethi izise iziphumo ezihle zokomeleza kunye nokubhitya esinqeni kunye nezihlunu zesisu ezisecaleni kunye nezisisu.

Ukwenza oku, kuya kufuneka ulale ngecala kwaye uphakamise umzimba wakho ngengqiniba, ugcine ingalo yakho ixhaswe kakuhle phantsi. Kulo msebenzi kubalulekile ukutyhala isisu ukugcina umqolo wakho uthe nkqo. Emva koko yehlisa isinqe sakho emgangathweni kwaye ubuyele phezulu kwiplanga. Phinda usebenzise imizuzwana engama-30 kwicala ngalinye.

6. Ukuphakama ukusuka elunyaweni ukuya eluphahleni

Lo msebenzi usebenza kakuhle kakhulu kuyo yonke imisipha ebengezelayo, unceda ekufumaneni ubunzima obomeleleyo. Ukuze uyenze ngokuchanekileyo, kuya kufuneka uzibeke kwindawo yokuxhasa eyi-4 kwaye ujonge ngqo phambili, ukuze ugcine umqolo wakho uthe tye kwaye ulungelelanisiwe. Emva koko, thatha idolo elinye emgangathweni uze unyuse unyawo lwakho usiya eluphahleni, ugcine umlenze ugobile.

Kuyacetyiswa ukuba wenze ukuphindaphinda phakathi kwe-15 ukuya kwe-20 ngomlenze ngamnye, ukuze usebenze kakuhle kwezihlunu. Ukwenza ubunzima, ukuphindaphinda oku-5 kokugqibela kunokwenziwa ngokuhamba okufutshane, ukugcina umlenze uhlala uphezulu, ngaphandle kokubuyela kwindawo yokuqala.

7. Sinki ngemilenze etshintshanayo

Yima emva koko uthathe inyathelo eliya phambili de ithanga lakho lifane nomgangatho kunye nedolo lakho ku-90º, emva koko ubuyele kwindawo yokuqala kwaye utshintshe imilenze, uyiphinda de uyenze amaxesha ali-15 ngomlenze ngamnye.

Lo ngomnye umthambo omkhulu wokuqeqesha izihlunu zomlenze wakho, ukuzomeleza nokuzenza zibe ziitoni ngakumbi.