Imithambo emi-5 yokuqeqesha umlenze wakho ekhaya

Umxholo

• Uyenza kanjani imilenze yoqeqesho ekhaya
• 1. Ukutyala izityalo
• 2. Ukuphakamisa umlenze
• 3. Isikwere
• 4. Isometric squat
• 5. Isikwere saseBulgaria
• Yintoni omele uyenze emva koqeqesho
• 1. Ukudibanisa umva wethanga
• 2. Ukudibanisa umphambili wethanga

Ukuqeqesha umlenze ukwenza ekhaya kulula kwaye kulula, kukuvumela ukuba usebenze ezinqeni, kumathole, emathangeni nasemva kwemilenze, kwaye unokwenziwa kunye okanye ngaphandle kokusebenzisa ubunzima.

Le mithambo inceda ekuphuculeni ukunyamezela kunye namandla emisipha, ukongeza kulusu, ukulwa nokuwohloka kwaye, kwimeko yabasetyhini, kuphucula ukubonakala kwe-cellulite. Nangona kunjalo, umntu kufuneka aqwalasele imeko yomzimba kunye nokusikelwa umda komzimba ukunqanda ukwenzakala okunje ngokudibana, ukolula okanye uxinzelelo lwemisipha.

Ke ngoko, kubalulekile ukuba kuvavanyo lonyango ngaphambi kokuqala nawuphi na umsebenzi womzimba kunye nootitshala abangakhokela uqeqesho oluhlangabezana neemfuno kunye neenjongo ngendlela eyodwa.

Uyenza kanjani imilenze yoqeqesho ekhaya

Uqeqesho lomlenze ekhaya lunokwenziwa nge-1 kumaxesha ama-2 ngeveki, ngokwenza umthambo osebenza ngamandla, unyamezelo kunye nokulingana, umzekelo.

Kubalulekile, ngaphambi kokuqala uqeqesho, ukufudumeza ukuphucula ukusebenza kwezihlunu, ukwenza ukujikeleza nokukhusela ukwenzakala. Inketho efanelekileyo yokuzifudumeza kukuthatha uhambo lwemizuzu emi-5, thatha ukutsiba kali-10 ngokulandelelana ngokukhawuleza kangangoko unakho, okanye unyuke usihla kwizitepsi kangangemizuzu emi-5, umzekelo.

Olunye ukhetho lokuzilolonga ngokwenza umlenze ekhaya:

1. Ukutyala izityalo

Lo msebenzi unceda ukomeleza izihlunu zethole, ukongeza ekuphuculeni ibhalansi yomzimba kunye nokuthintela ukwenzakala ekusebenzeni okanye kuqeqesho lokuhamba, umzekelo.

Indlela yokwenza: uzixhase ngodonga okanye isitulo. Ngomqolo othe nkqo kwaye isisu sinesivumelwano, yima ubuyele kwindawo yokuqala. Olu qeqesho lunokwenziwa kwiiseti ezi-3 zokuhamba okungama-12 ukuya kuma-20 kunye nemizuzwana engama-20 ukuya kwengama-30 yokuphumla phakathi kweseti nganye.

Ukukhetha ngokobunzima: ungasebenzisa oonogada be-shin, omnye kumlenze ngamnye, okanye ubambe ubunzima ezandleni zakho njengezidumbulu okanye usebenzise iibhotile zezilwanyana ngamanzi okanye ngesanti, ukomeleza umsebenzi wemisipha.

2. Ukuphakamisa umlenze

Ukuphakamisa umlenze ngumthambo ophucula ukuhamba, ubhetyebhetye kunye namandla emisipha ye-glutes kunye nomva wethanga, ukongeza kwimisipha ye-hip, kwaye unokunceda ngokulinganisela komzimba.

Indlela yokwenza: thatha isitulo kwaye uxhase isandla kwi-backrest. Xa umqolo uthe tye kwaye isisu sinesivumelwano, phakamisa umlenze omnye uye phambili kwaye ubuyise umlenze, wenze intshukumo ngokungathi umlenze uyi-pendulum. Phinda umthambo ngomnye umlenze kwaye ubuyele kwindawo yokuqala. Olu qeqesho lunokwenziwa kwiiseti ezi-2 ukuya kwezi-3 eziphindaphindwayo ezili-10 ukuya kwezili-15.

Ukukhetha ngokobunzima: Ukuphakama komlenze kunokwenziwa kusetyenziswa oonogada be-shin, omnye kumlenze ngamnye kunye nobunzima obucebiswe ngutitshala.

3. Isikwere

I-squat ngumthambo opheleleyo wemilenze njengoko isebenza kwi-gluteus, amathanga, ithole, umva wemilenze kunye nesisu.

Indlela yokwenza: ukuma, usasaze iinyawo zakho, ngokuhambelana namagxa akho. Umqolo kufuneka uhlale uthe tye kwaye isisu sinesivumelwano. Yehla kancinci ngokuguqula amadolo, uthambise isifuba sakho ngaphambili kwaye utyhalele umva wakho kude, ngokungathi uza kuhlala kwisitulo esingabonakaliyo. Yehla de amadolo akwinqanaba le-90-degree kwaye ungadluli ngaphaya kwencam yeenyawo. Buyela kwindawo yokuqala. Yenza iiseti ezi-3 zokuphindaphinda ezingama-20 kunye nokuphumla komzuzu omnye phakathi kweeseti. Bona ezinye izibonelelo ze squats kunye nendlela yokwenza ngokuchanekileyo.

Ukukhetha ngokobunzima: Ungasebenzisa i-kettle okanye ibhola ye-halter njengobunzima kwaye, ukuba awunayo, unokubeka enye okanye nangaphezulu iipakethi ezi-1 zerayisi okanye iimbotyi kubhaka, umzekelo. Ke, umntu kufuneka athabathe ubunzima, kwaye zombini iingalo phambi komzimba, zibambe kwaye zenze ukuhamba kwe squat phantsi ngeengalo ezihambelana nomzimba.

4. Isometric squat

I-isometric squat lolunye uhlobo lwe squat olusebenza kwimisipha yegluteus, ithanga, imisipha kunye nomqolo osezantsi. Le squat inethuba lokunceda ukuthintela ukwenzakala, yonyusa amandla, unyamezelo kunye nenkcazo yemisipha, ukongeza ekomelezeni izihlunu.

Indlela yokwenza: xhasa umqolo wakho eludongeni, usasaze imilenze yakho ngaphandle kububanzi begxalaba. Gobisa amadolo wakho uhle uye phantsi, ngokungathi uza kuhlala esitulweni, wenze i-90 degree angle. Hlala kuloo ndawo imizuzwana engama-45 ukuya kuma-60 kwaye ubuyele kwindawo yokuqala. Phinda olu luhlu amaxesha ama-3, uphumle ngomzuzu-1 phakathi nganye. Olunye ukhetho lokwenza i-isometric squat kukusebenzisa ibhola yokuzivocavoca phakathi komqolo wakho nodonga.

Ukukhetha ngokobunzima: Ungasebenzisa i-dumbbell okanye ibhotile yesilwanyana ezaliswe ngamanzi njengobunzima kwaye wenze i-isometric squat ngokubeka iingalo zakho phambi komzimba wakho, ngezandla zozibini zidibene zibambe ubunzima ngokuhambelana nomzimba wakho naphakathi kwemilenze yakho.

5. Isikwere saseBulgaria

Isikwere saseBulgaria yenye yezona zinto zisebenza kakuhle ekusebenzeni kwamathanga akho kunye nokuqaqamba, ukuphucula ukomeleza izihlunu kunye nokuzolula, kunye nokuthambisa imilenze yakho.

Indlela yokwenza: emqolo, xhasa umlenze omnye esitulweni okanye ebhentshini, ugcine olunye unyawo phantsi. Flex idolo lomlenze elilele phantsi, usihla ngokungathi uyagoba. Kubalulekile ukugcina umqolo wakho uthe tye kwaye iinyawo zakho kunye nokuthambeka kulungelelaniswe. Yenza iiseti ezi-3 zokuphindaphinda ezili-10 ngomlenze ngamnye, uphumle umzuzu omnye phakathi kweseti nganye.

Ukukhetha ngokobunzima: Ungasebenzisa i-dumbbell kwisandla ngasinye ukwenza i-squats okanye usebenzise ibhotile yesilwanyana egcwele amanzi okanye isanti okanye ipakethe ye-1 kg yerayisi okanye iimbotyi, umzekelo.

Jonga ezinye iindlela zokwenza squats ukomeleza imilenze yakho kunye nendlela yokwenza.

Yintoni omele uyenze emva koqeqesho

Emva koqeqesho lomlenze, kubalulekile ukolula ukunceda ukhulule izihlunu zakho, ukunciphisa ukuqina kwemisipha kunye nokuthintela iicramps, ukongeza ekunciphiseni izihlunu, ukuphucula ubhetyebhetye kunye nokuthintela ukwenzakala.

Ukolulwa kwemilenze kufuneka kubandakanya izihlunu zangaphambili nangasemva kwethanga kunye nethole. Ukwenza oku kolulwa, akuyomfuneko ukusebenzisa ubunzima.

1. Ukudibanisa umva wethanga

Ukolula umva wethanga kunokwenziwa uhleli phantsi, uvumele ukolula imisipha yethanga yangasemva, igluteus, ithole kunye nonyawo.

Indlela yokwenza: umntu makahlale phantsi emilenzeni ithe nkqo, agobe umlenze omnye kwaye umqolo uthe tye kwaye amagxa alungelelanisiwe, athembele phambili ukufikelela kunyawo ngesandla esinye kwaye azame ukuwutsala asise emzimbeni, ebambe imizuzwana engama-20 ukuya kwengama-30. Phinda ngomnye umlenze.

2. Ukudibanisa umphambili wethanga

Ukolula umphambili wethanga kufuneka wenziwe umile kwaye umva uthe nkqo. Lo msebenzi uvumela ukuba wolule imisipha ye-quadriceps yethanga lakho, kunye nokunceda ukuphucula ukuguquguquka kwe-hip yakho.

Indlela yokwenza: Zixhase ngomlenze omnye uze ugobe omnye umva, uzibambe ngezandla kangangemizuzwana engama-30 ukuya kwengama-60. Phinda ngomnye umlenze.

Jonga ezinye iindlela zokolula umlenze.