Kutheni zonke iimbaleki zidinga ulungelelwaniso kunye noQeqesho loZinzo

Umxholo

• Uluvavanya njani ulungelelwano kunye nozinzo
• Indlela yokuphucula ibhalansi kunye nokuzinza kwakho
• Uphengululo lwe

Ukuba uyimbaleki, akuthandabuzeki ukuba uvile embindini weemayile zakho ukuba uqeqesho olunqamlezileyo lubalulekile-uyazi, iyoga encinci apha, uqeqesho oluthile lwamandla apho. (Kwaye ukuba awukwenzi, akukho kubila-apha kukuzilolonga okusebenzayo koqeqesho kubo bonke abagijimi.

Kodwa kuthekani ngokubaluleka komsebenzi wokulinganisela kunye nokuzinza? Njengoko kutshanje ndiye ndafunda ngexesha leseshoni kunye ne-physiology yovavanyo, inokwenza wonke umahluko ekubalekeni kwakho nasemngciphekweni wokonzakala.

"Ukubaleka, ngokuyintloko, kukutsiba ukusuka komnye umlenze ukuya komnye. Ke, ukuba awuzinzanga kwaye unengxaki yokulinganisa nje kumlenze omnye, oko kuyakuchaphazela indlela obaleka ngayo kunye nomngcipheko wokonzakala xa ubaleka , "utshilo uPolly de Mille, CSCS, ugqirha womzimba oqinisekisiweyo kunye nomphathi weklinikhi weZiko lokuSebenza kwezeMidlalo eTisch kwisibhedlele sotyando olukhethekileyo eNew York. Cinga ngayo nayiphi na imiba emincinci eseleyo njengokuvuza okunokuchaphazela ifom yakho-phinda-phinda ukuba ngamawaka amanyathelo owathathayo, kwaye ezo ndawo zibonakala zingenamsebenzi zivula amasango ezikhubekiso zokonzakala okugqithisileyo kunye namaxesha okuphelisa adanisayo. Akulunganga.

Uluvavanya njani ulungelelwano kunye nozinzo

Ukufumanisa ukuba nayiphi na imiba eseleyo kunye nozinzo ibisingela phantsi uqeqesho lwam lwesiqingatha sogqatso, ndithathe iklasi no-de Mille kwi-Michelob Ultra Fit Fest, umnyhadala weentsuku ezimbini womzimba ojolise kubhalansi kunye nokubuyisela kwimeko yesiqhelo, athe wathembisa ukuba iya kuba "yinto ebandayo." "

Kuqale ukuphola ngokwaneleyo-de uMille ukuba asime ngonyawo olunye kwaye siqwalasele indlela ekulula ngayo okanye kunzima ngayo ukuhlala ulungelelene. Ukuba awumi phambi kwegcisa lomzimba, unokuzivavanya: Yima nje phambi kwesipili kwaye ubukele okwenzekayo kuwo wonke umzimba xa uphakamisa unyawo, utshilo uMille. "Ngaba isinqe sakho esimileyo siyaphuma? Ngaba unomboko obhityileyo? Kufuneka ubeke iingalo zakho ukuze uzinzise?" Ngokulingana ngokugqibeleleyo kunye nozinzo, ekuphela kwenxalenye yomzimba wakho ekufuneka ihambile kwaphela lunyawo lwakho njengoko lusiza emhlabeni. Kulula ukutsho kunokuba kwenziwe.

Okulandelayo, ufuna ukubona ukuba kwenzeka ntoni kwibhalansi yakho xa uqalisa ukuhamba-kwaye kulapho kunokuba nzima ngokumangalisayo. Zama ukwenza isindululo sokubaleka ngelixa umlenze omnye usatyaliwe emhlabeni. Okanye uzame i-pistol squat kwi-Jessica Biel kwaye ujonge ikhefu elifanayo kwifomu yakho, njenge-hip pop, ukujikeleza kwamadolo, okanye ukuncika. (Ungazama nokuthatha olu vavanyo lokulinganisa ukomelela.)

Ukuba awuqinisekanga ngento oyibonayo esipilini, nantsi enye indlela yokuyivavanya: Yenza umhlobo wakho wokuzilolonga kwifilimu emva kwakho xa ubaleka. Ukuba uzinzo kunye nebhalansi yakho ikwinqanaba, kufuneka ukwazi ukuzoba umgca wenqanaba ezinqeni zakho ongathambekiyo ngediagonally ngomkhondo ngamnye.

Kwiseshoni yam no-de Mille, ndiye ndaphawula iingxaki ezimbini ezinkulu: Njengoko ndandihamba, umlenze wam omileyo wokuma waqalisa ukuzimela ecaleni kwaye idolo lajikeleza ngaphakathi. Ndophule ukubila ndizama ukugcina ifom yam njengoko ndandihamba. Inguqulelo? Ndiyingozi enxulumene nebhalansi elindele ukuba yenzeke.

"Kuphononongo kuyo yonke into ukusuka kwi-IT band syndrome ukuya kwi-patellofemoral pain to tibial stress fractures-yonke eyona nto ibalulekileyo yokulimala kakhulu-into enye iphinda-phinda: ukutshintshwa esinqeni xa iimbaleki zihamba ngomlenze omnye," ucacisa uMille.

Indlela yokuphucula ibhalansi kunye nokuzinza kwakho

Njengam, unokuba nemicimbi yokuzinza. Ngethamsanqa, unokwenza okuninzi ukomeleza iinkalo ezimbini eziphambili: iiglute zakho kunye nomxholo wakho, utsho de Mille. (I-PS Obo buthathaka bunokuba ngunobangela weentlungu zakho ezisezantsi, kunye.)

Qala ngokuvavanya indlela amandla akho e-glute anokuthi akuchaphazele ngayo ukubaleka kwakho: Yenza ibhulorho yomlenze omnye, utsho u-de Mille. "Ukuba i-cramp yakho ye-hamstring okanye iingcebiso zakho ze-pelvis, luphawu lokuba i-glute yakho ayenzi le nto kufanele ukuba uyayenza-i-butt yakho kufuneka ikubambe," utshilo. Umthambo wakhe wokuya kwimithambo: umlenze omnye ushukuma njengendawo yokunyuswa komlenze omnye, i-squats, kunye neebhulorho, kunye neewotshi zehip (umthambo apho ume ngomlenze omnye kwaye wenze umlenze omnye uphakamise ukufa ngentsimbi ye-12, emva koko ujikeleze kancinci ukuya. ekunene ukuya ngeyokuqala-ntsimbi, intsimbi yesibini, njalo-njalo. Emva koko jikelezisa enye indlela, ngokungathi ubetha u-11, intsimbi ye-10, njalo njalo. Iibhendi ze-Booty zinokukunceda ukuba wakhe amandla amaninzi kwi-butt yakho kunye nasezinqeni zakho eziya kunceda ukunyusa ukuzinza kwakho. (Zama oku kuzilolonga kweebhendi ezijolise kwi-butt yakho, emathangeni, nasemathangeni.)

Amandla angundoqo nawo aphambili ekuphuculeni ibhalansi kunye nokuzinza. Ukujonga ukuba inokuba nefuthe njani kuzinzo lwakho, qala ngokuvavanya amandla eplanki esecaleni. Ngaba uyakwazi nokubamba enye? Ngaba isinqe sakho siyadipha okanye ujikeleze uye phambili okanye ubuye umva? Ukuba le ntshukumo ivakala ngathi lucelomngeni, kungcono ufumane iplanki, izibalo. (Nasi isizathu sokuba amandla angundoqo abaluleke kakhulu kuyo yonke into oyenzayo-kunye nomsebenzi weplanga oya kukunceda wakhe amandla angama-360.)

Ngelixa ezi ntshukumo zinokukunceda ekuthinteleni ukwenzakala okubalekayo, ukuba sele unentlungu, yiya ubone ugqirha onje ngo-Mille ojolise kukonzakala kwezemidlalo kwaye unokungena ngqo apho kukho khona ikink kwityathanga lakho elibangela iintlungu.

Ngaphambi kokuba u-de Mille andithume ndibuye ndiyokubetha i-pavement, wandinika umsebenzi wasekhaya owenzelwa ekhaya ukunceda ukuvusa izihlunu ezinoxanduva lokuzinza. Qala ngokuma emacaleni nge-hip enye icinezela eludongeni. "Qinisekisa ukuba umlenze wangaphandle ulungile phantsi kwakho kwaye uphakamise umlenze wakho wangaphakathi," uyalele. Ngelixa umi uphakame kakhulu emlenzeni wakho wangaphandle, uqinisekisa ukuba isinqe sakho sijolise eludongeni, yenza isantya esicothayo sokuhamba ngomlenze wangaphakathi. Sebenzisa i-hip yakho yangaphandle kunye ne-glute ukuze uqhubeke utyhala enye i-hip yakho eludongeni ukuze uzive uzinzile njengentsika. Phinda kumacala omabini.

Lo msebenzi ulinganisa oko kufuneka ukwenze izihlunu zakho ze-hip kunye ne-glute ukugcina uzinzile ekubalekeni kwakho, u-de Mille uyachaza. "Kufana nokuba uxelela ingqondo yakho," xa ndikule ndawo, ezi zihlunu ezifuna ukukhaba, "utshilo. "Esi sihlunu ngokwenene yi-anchor yekhonkco lonke."

Ukuzilolonga ngokuqinisekileyo kundenze ndazi ngakumbi okwenzekayo emzimbeni wam ngexesha lokubaleka kwam-rhoqo kwimizuzu embalwa, kuye kwafuneka ndijonge ngaphakathi kum, ndibambe isinqe esirhabaxa okanye ndiqinisekise ukuba amadlala am ayonqeni. Ngokuqinisekileyo kwakucotha ukuhamba, kodwa njengoko utshilo uMille, ukuziqhelanisa kwenza ugqibelele.

Uphengululo lwe