Zama oku kuHamba kokuSebenza okuLandelayo kwiXesha elizayo xa uthatha iStroll

Umxholo

• I-Skater Stride
• Sumo Squat kunye Phakamisa
• Amandla ombane ngokuPhakamisa umlenze
• Umnqamlezo oPhezulu oPhezulu
• Uphengululo lwe

Yothusa: Ukuhamba kwakho okuphakathi akuyi kwenza lukhulu ukomeleza impundu yakho. "Ukuhamba kumhlaba othe tyaba akufuneki ukuba ubambe ngokupheleleyo izihlunu ezinobukhazikhazi, ke ayenzi lukhulu ukuzithambisa," utshilo uWayne Westcott, Ph.D., umphathi wezophando lomzimba eSouth Shore YMCA eQuincy, eMassachusetts. Endaweni yokuba umsebenzi ubuninzi kwii-quads zakho kunye nemisipha.

Ukwenza i-glutes yakho ngakumbi ngexesha lokuhamba kwakho okulandelayo, yenza nje imithambo embalwa ye-butt kuyo yonke indlela yakho. Ukuze uqalise, zama ukuzivocavoca nge-butt yokuhamba ngamandla oqeqesho olushukumayo olujolise kwimilenze, imilenze, nangaphaya. (Ukuba ukulahleka kwesisindo kuyinjongo yakho, zama lo msebenzi wokuhamba wokugqibela.)

Ingaba isebenza kanjani: Olona hlobo lokuzilolonga luhamba kakuhle, utshilo u-Tina Vindum ongumqeqeshi kunye nokuhamba, hamba imizuzu emi-5, wenze enye yeendlela zokuhamba ezihamba-hamba kakhulu eziboniswe apha, uze uphinde de ube uzenzile zontathu iindlela.

Yintoni oya kuyidinga: Izihlangu zokuhamba kunye nendawo evulekileyo. Ukuba indlela yakho ineenduli, jongana nale ndlela yokuhamba ehamba ngalo lonke ixesha indlela ihlasela ukuthambeka-okanye iseti yezitepsi-ukuze ufumane inzuzo enkulu yokuphangwa.

I-Skater Stride

Iithagethi ze-quads, i-butt, i-hips, i-oblique, i-back, kunye ne-triceps

A. Ngelixa uhamba, thabatha inyathelo elikhulu ngokuya phambili ngasekunene ngonyawo lwasekunene, iinzwane zikhomba phambili (hayi ngasekunene).

B. Beka ubunzima emlenzeni wasekunene kwaye utshone kwi-lunge, uzisa ingalo yasekhohlo phambili kunye nengalo yasekunene ngasemva, unqumla umlenze wasekhohlo ngasemva kwekunene ukuze unyawo lujikeleze ngaphezu komhlaba.

C. Jiwuzisa umlenze wasekhohlo phambili uye ngasekhohlo kunyathelo kunyawo lwasekhohlo. Wela umlenze wasekunene ngasemva kwesobunxele, unyawo emhlabeni, ngengalo yasekunene phambili nengalo yasekhohlo umva.

Yenza amanyathelo angama-25 kwicala ngalinye, utshintshana imilenze.

Sumo Squat kunye Phakamisa

Iithagethi zojoliso, amathanga angaphakathi nangaphandle, iimpundu, ihips, umva, amagxa, kunye neebiceps

A. Ngelixa uhamba, jika ukuze icala lakho lasekunene lijonge "phambili" (okanye unyuke), amanqindi kufutshane nezinqe.

B. Phakamisa unyawo lwasekunene, olugobileyo, ukuthatha inyathelo elikhulu ukuya ngasekunene.

C. Ngezantsi kwi-squat ebanzi ngelixa uphakamisa izandla zombini kwi-V ebanzi.

D epheleleyo. Ukuphakama emlenzeni wasekunene, iingalo ezisezantsi ngelixa uphakamisa umlenze wasekhohlo uye kwelinye icala, iinyawo ziguqukile.

E. Nyathela unyawo lwasekhohlo ecaleni kwasekunene.

Yenza i-12 reps; phinda umthambo wokuhamba ngeempundu icala lasekhohlo lijonge phambili.

Amandla ombane ngokuPhakamisa umlenze

Ujoliso lwe-quads, i-hamstrings, i-butt, i-hips, iingalo, kunye ne-abs

A. Ukuhamba, hamba uye phambili ngomlenze wasekhohlo, omabini amadolo agobe ama-90 degrees.

B. Ngesandla ngamanqindi nangeengqiniba ezigobileyo kumaqondo angama-90, yiza ngenqindi lasekunene uye empumlweni, ushiye ngasemva kwakho.

C. Ubunzima beShift kumlenze wasekhohlo, uyolula; iingalo ezisezantsi kwaye uphakamise umlenze wasekunene ngaphandle kwaye ubuyele kwi-diagonal phezulu kangangoko unako.

D epheleleyo. Yizisa umlenze wasekunene phambili kwilonge; phinda kwela cala.

Yenza i-25 reps ngomlenze ngamnye, utshintshana amacala.

Umnqamlezo oPhezulu oPhezulu

Ujoliso lwe-quads, amathole, isinqe, i-butt, kunye ne-abs

A. Ngelixa uhamba, qinisa i-abs kunye nokuphakamisa ukugoba idolo lasekhohlo phezulu kangangoko kunokwenzeka ngqo phambi komzimba, ukuza kwiinzwane zasekunene. Ngaxeshanye goba ingqiniba yasekunene ii-degrees ezingama-90, uyizise umzimba wonke ukuya edolweni lasekhohlo. (Jika ingqiniba yasekhohlo umva ulungelelanise.)

B. Bamba ubalo olu-1, uze uhlise unyawo lwasekhohlo ukuya phambili. Phinda ngomlenze wasekunene. (Ngakumbi: Ezona ntshukumo ziphefumlelweyo zeYoga kwiBut eyomeleleyo)

Yenza i-25 reps ngomlenze ngamnye, utshintshana amacala.

Uphengululo lwe