Ukuzivocavoca umzimba oku-6 ukuKhulisa ukuQeqesha kwakho

Umxholo

• Zithini izibonelelo zokuzifudumeza ngaphambi kokuzilolonga?
• Yintoni ukufudumala okunamandla?
• Yintoni eyolulayo?
• Ukuzivocavoca umzimba
• Izikwere
• Amaplanga
• Imiphunga esecaleni
• Ukuphusha usenyuka
• Ukufudumala ukufudumala
• Ukuphakamisa umlenze wokubaleka
• Ixesha elifudumeleyo kufuneka libe lixesha elingakanani?
• Umgca wezantsi

Ukuba ufutshane ngexesha, unokuziva uhendwa ukuba weqe ukufudumala kwaye utsibe ngqo kulolongezo lwakho. Kodwa ukwenza njalo kunokunyusa umngcipheko wokulimala, kwaye ubeke uxinzelelo ngakumbi kwimisipha yakho.

Xa ulungiselela naluphi na uhlobo lokuzilolonga, nokuba kukuzilolonga kwe-cardio, uqeqesho lwamandla, okanye umdlalo weqela, kubalulekile ukuthatha imizuzu embalwa ukunciphisa izihlunu zakho kwimowudi yokuzilolonga. Ukwenza njalo kunokukunceda ufumane umvuzo omninzi wokuqina.

Nanku ukujonga izibonelelo zokuzifudumeza kunye nemizekelo yokuzifudumeza onokuzama ngaphambi kokukhaba ukuzilolonga kwakho kwigiya eliphezulu.

Zithini izibonelelo zokuzifudumeza ngaphambi kokuzilolonga?

Ukuziqhelanisa nokuzifudumeza kunokunceda umzimba wakho ulungele ukwenza umsebenzi onzima kwaye wenze kube lula ukuzilolonga. Ezinye zezona zibonelelo zibalulekileyo zokufudumala zibandakanya:

• Ukwanda kokuguquguquka. Ukuba bhetyebhetye kunokwenza kube lula ukuhamba kunye nokuzilolonga ngokuchanekileyo.
• Umngcipheko omncinci wokulimala. Ukufudumeza izihlunu zakho kunokubanceda baphumle, oko kunokubangela.
• Ukwanda kokuhamba kwegazi kunye neoksijini. Ukuba nokuhamba kwegazi okungakumbi kunceda izihlunu zakho zifumane ukondla abakudingayo ngaphambi kokuqalisa ngomsebenzi onamandla ngakumbi.
• Ukuphuculwa kokusebenza. bonisa ukuba ukufudumala kwezihlunu kunokukunceda ukuba usebenze ngokukuko ngakumbi.
• Uluhlu olungcono lokuhamba. Ukuba noluhlu olukhulu lokuhamba kunokukunceda ukuba uhambise amalungu akho ngokupheleleyo.
• Ukubandezeleka okungaphantsi kwemisipha kunye neentlungu. Imisipha eshushu kwaye ikhululekile inokukunceda ukuba uhambe ngokulula kwaye ungabi nazintlungu okanye ukuqina.

Yintoni ukufudumala okunamandla?

Usenokuba ukhe weva ngokufudumala okunamandla kunye nokuzolula okumileyo kwaye wazibuza ukuba zahluke njani kwaye uzenze nini.

Ukufudumala okunamandla kwenziwa ekuqaleni kwenkqubo yakho yokusebenza. Yenzelwe ukubeka umzimba wakho phambili ekusebenzeni ngamandla aphezulu.

Ukufudumala okunamandla kugxila kwizenzo ezifanayo neentshukumo oza kuzenza ngelixa usebenza. Umzekelo, unokwenza intshukumo esekwe ngokuhamba njengamaphaphu okanye izikwere, okanye ukukhanya okulula njengokukhwela ibhayisekile okanye ukubaleka.

Ukufudumala okunamandla kunokunceda ekwakheni amandla, ukuhamba, kunye nokulungelelanisa, okunokuthi konke kuncede ukuphucula ukusebenza kwakho.

Yintoni eyolulayo?

Ukolula okugxininisayo kusebenza kakhulu ekupheleni kokuzilolonga kwakho. Inezinto ezoluliweyo ezigcinwe ixesha elithile ukunceda ukwandisa kunye nokukhulula izihlunu zakho kunye nezicubu ezinxibelelanayo. Oku kwahlukile kufudumezo olushukumisayo kuba ugcina umzimba wakho umile.

Ukolula okungagungqiyo kunokunceda ukwandisa uluhlu lwakho lokuhamba kunye nokuguquguquka. Eminye imizekelo ibandakanya:

• triceps zolula
• i-hip flexor yolula
• ulala phantsi

Ukuzivocavoca umzimba

Unokwenza ukufudumala okuthe ngqo kwezemidlalo, okanye ungazama ezi zinto zilandelayo zokuzifudumeza ezibandakanya uluhlu olubanzi lokuhamba. Ngokudibeneyo, le mithambo inokunceda ekulungiseleleni izihlunu zakho ekusebenzeni kakhulu.

Ungaqala kancinci ngohlobo olulula lomsebenzi ngamnye ngaphambi kokuba uye kwinqanaba elinzima kakhulu lokuhamba.

Izikwere

Amanqatha ngumthambo ojolise ekujoliseni uninzi lwezihlunu kumzimba wakho osezantsi, kubandakanya ii-quads zakho, i-hamstrings, kunye ne-glutes.

Unokwenza ukuba ii-squats zokuqala zibe lula ngokuya ezantsi. Emva koko, ungabunyusa kancinci ubunzima ukuze ukuphindaphinda okumbalwa zizikwere ezigcweleyo.

Nje ukuba ushushubeze, unganyusa ubungakanani ngokubamba iintsimbi xa usenza squats zakho.

Ukwenza squat:

1. Yima iinyawo zakho ezinqeni ububanzi ububanzi uguqule iinzwane zakho zijongise phambili okanye ziphume ecaleni kancinci.
2. Yenza ingundoqo yakho, gcina umva wakho ngqo, kwaye unciphise ngokukhawuleza iinqumlo zakho kude kube ngamathanga akho ahambelana nomgangatho.
3. Yima kancinci ngokuguqa ngamadolo, kodwa ungagqithi ngaphaya kweenzwane zakho.
4. Khupha kwaye ume umva.
5. Yenza i-1 ukuya kwi-3 iiseti ezili-12 ukuya kwe-15 zeempendulo.

Amaplanga

Iiplanki zezona zifudumeleyo zisemagqabini zokwakha isiseko kunye namandla angasemva, kunye nokuphucula ibhalansi kunye nokuma.

Nje ukuba uzifudumeze, ungazicelomngeni ngokwahluka okunje ngeplanga lengalo kunye neplanga esecaleni.

Ukwenza iplanga:

1. Ngena kwisikhundla se-pushup. Ukuba usaqala, ungaqala ngokwenza iplanga emadolweni akho. Ukuba uhambele phambili, ungazama ukwenza iplanga kwiingalo zakho. Ukuba uphakathi, ungazama ukwenza iplanga eliphezulu neengalo zakho zandiswa ngokupheleleyo.
2. Gcina iintende zezandla kunye neenzwane zakho zityalwe zaqina emhlabeni. Gcina umqolo wakho uthe tye kwaye izihlunu zakho ezingundoqo ziqinile. Ungayivumeli intloko okanye umva wakho uhle ezantsi.
3. Bamba iplank yakho imizuzwana engama-30 ukuya kumzuzu omnye.

Imiphunga esecaleni

Lo msebenzi usebenza umzimba wakho osezantsi kwaye unokunceda ukomeleza imilenze yakho, iiglute kunye nehips. Unokwenza ukuba imiphunga embalwa yokuqala ibelula ngokuhamba nje umgama ophakathi, kwaye emva koko uqhubele phambili kumjelo opheleleyo.

Emva kokuba ushushu, ungonyusa ubunzima ngokwenza iseti usebenzisa i-dumbbells okanye isandla esichaseneyo sifikelela.

Ukwenza i-lunge esecaleni:

1. Yima kunye neenyawo zakho ububanzi ububanzi.
2. Cinezela kunyawo lwakho lwasekunene njengoko unyathela unyawo lwakho lwasekhohlo uye ngasekhohlo.
3. Ukusuka apha, squat phantsi ngelixa ugoba umlenze wakho wasekhohlo kunye nokugcina umlenze wakho wasekunene ethe tye.
4. Yima kancinci ngedolo lasekhohlo ngaphezulu, kodwa ungadlulanga, kwiinzwane zakho. Phakamisa isinqe sakho kwaye ubuyisele unyawo lwakho lwasekhohlo kwindawo yokuqala.
5. Yenza i-lunge kwicala lasekunene. Le yi-1 rep.
6. Yenza iiseti ezi-1 ukuya kwezi-3 ezi-8 ukuya kwezili-15 eziphindaphindayo.

Ukuphusha usenyuka

Ukuzivocavoca okuqhelekileyo kusebenza kumzimba wakho ophezulu, undoqo kunye ne-glutes. Ukwenza kube nzima kakhulu, unokwenza i-pushups emadolweni akho.

Nje ukuba ufudumale, ungabandisa ubunzima ngokunqumama kwindawo esezantsi imizuzwana embalwa.

Ukwenza i-pushup:

1. Zibeke kwindawo ephezulu yeplanga, phezulu kwipushup, kunye neentende zakho zibheke emgangathweni kunye nezandla ububanzi begxalaba ngaphandle. Gcina amagxa akho abekwe phezu kwezandla zakho. Umqolo wakho kufuneka uthe tyaba kwaye iinyawo zakho mazibe kunye emva kwakho. Gcina i-abs yakho ingenile.
2. Nciphisa umzimba wakho phantsi. Musa ukuvumela i-torso yakho okanye i-back sag. Iingqiniba zakho zinokuphuma ngexesha lokuhamba.
3. Nje ukuba isifuba okanye isilevu sakho sichukumise umhlaba, cinezela phezulu kwaye uzolule iingalo zakho. Gcina iingqiniba zakho zigotyiwe kancinci ukunqanda ukuxhathisa.
4. Yenza iiseti ezi-1 ukuya kwezi-3 zokuphindaphinda ezili-8 ukuya kwezi-12.

Ukufudumala ukufudumala

Lo msebenzi ubandakanya iintshukumo ezininzi ezinokukunceda ukhulule kwaye ufudumale i-triceps yakho.

Ukwenza i-triceps warmup:

1. Yandisa iingalo zakho emacaleni ukuze zihambelane nomgangatho, ugcine iintende zakho zijonge phantsi.
2. Gcina iingalo zakho ngqo kwaye uzijikeleze kwizangqa ezibuyela umva.
3. Emva kwemizuzwana engama-20 ukuya kwengama-30, jikelezisa iingalo zakho kwizangqa eziya phambili.
4. Emva kwemizuzwana engama-20 ukuya kwengama-30, jika iintende zakho ujonge phambili kwaye ubambe iingalo zakho ngapha nangapha.
5. Emva kwemizuzwana engama-20 ukuya kwengama-30, phinda intshukumo yokutsala iintende zakho zijonge ngasemva, phezulu nasezantsi.
6. Yenza iiseti ezi-1 ukuya kwezi-3 zale ntshukumo.

Ukuphakamisa umlenze wokubaleka

Ukuphakama kwemilenze yokubaleka kunokunceda ufumane ukubetha kwentliziyo yakho kunye nokuphucula ukujikeleza emzimbeni wakho wonke.

Ngokuxhomekeka kwisithuba osifumanayo, ungabaleka endaweni okanye ubaleke ubuye umva. Yenza icandelo ngalinye lomthambo imizuzwana engama-30 ukuya kumzuzu omnye. Ungabunciphisa ubunzulu balo msebenzi ngokwenza ngesantya sokuhamba.

Ukwenza imilenze yokubaleka:

1. Jog ngesantya esicothayo.
2. Emva malunga nomzuzu, jogu ngelixa uphakamisa amadolo akho ukuya esifubeni sakho ubuncinci imizuzwana engama-30, okanye ugijime ngelixa ukhaba iinyawo zakho phezulu phezulu kwiimpundu zakho.
3. Buyela ekubalekeni ngesantya esincinci.

Ixesha elifudumeleyo kufuneka libe lixesha elingakanani?

Zama ukuchitha ubuncinci imizuzu emi-5 ukuya kweli-10 ushushubeza. Okukhona ukomelela kokuzilolonga kwakho kuya kuba, kukufudumala kobushushu bakho.

Gxila kuqala kumaqela amakhulu emisipha emva koko wenze ukufudumala okulinganisa ezinye zeentshukumo oza kuzenza ngelixa usenza umthambo. Umzekelo, ukuba ucwangcisa ukubaleka okanye ukukhwela ibhayisekile, yenze ngesantya esiphantsi ukuze ufudumale.

Umgca wezantsi

Nangona zihlala zihoywa, i-warmup umthambo uyinto ebalulekileyo kuyo nayiphi na imithambo. Umzimba wakho udinga uhlobo lomsebenzi ukuze ufumane ukufudumala kwezihlunu ngaphambi kokuba uqalise ukuzilolonga kwakho.

Ukuzifudumeza kunokunceda ukukhulisa ubhetyebhetye kunye nokusebenza kweembaleki, kunye nokunciphisa amathuba okonzakala.

Unokwenza uguqulelo olucothayo lweentshukumo oza kuzenza ngexesha lokuzilolonga kwakho, okanye ungazama iindlela ezahlukeneyo zokuzilolonga, ezinje ngezi zicetyiswe ngasentla.

Ukuba umtsha ukuba sempilweni okanye imeko yempilo okanye inkxalabo yezempilo, qiniseka ukuba uthethe nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzivocavoca.