Izinto eziyi-10 ezenzeka lapho untweza nsuku zonke

1. Amandla akho ayisisekelo azothuthuka

Enye yezinzuzo eziyinhloko zokwenza amapulangwe avamile ukuthi aqinisa ingxenye ephakathi yomzimba - imisipha, amathambo, namalunga axhuma umzimba ongaphezulu nophansi.

Ngoba sihlala sicindezela isikhungo somzimba ekuphileni kwansuku zonke - lapho siphakamisa, siphenduka, sinweba futhi sigoba - lena cishe indawo ebaluleke kakhulu yomzimba okufanele kusetshenzwe kuyo.

Ukugcina ngempumelelo indawo yepulangwe kudinga ukuthi uphushe futhi ubambe wonke amaqembu amakhulu emisipha ewumgogodla - i-abdominus ephambene, i-rectus abdominus, i-oblique muscle yangaphandle, nama-glutes.

Lapho amandla abalulekile eba ngcono, imisebenzi yansuku zonke iba lula, sizizwa sinamandla, nekhono lethu lokusubatha liyakhula.

2. Uzolahlekelwa futhi uqinise isisu sakho

Khohlwa nge-abs yansuku zonke - ayilungile kangako ukuthola isisu esiyisicaba, esithambile noma kunjalo. Umhleli wakamuva ku-Navy Times, incwadi ezimele e-United States Navy, futhi wabhekisela kuma-sit-ups ngokuthi "ukuzivocavoca okuphelelwe yisikhathi" okubhekwa namuhla njengembangela ehamba phambili yokulimala eqolo. emuva.

Esikhundleni salokho, planking yisixazululo ! Ucwaningo olwanyatheliswa kuyi-Journal of Force and Conditioning luthole ukuthi ipulangwe lisebenzisa i-100% yemisipha yakho kusuka kubha kashokoledi ngenkathi iphikisana no-64% kuphela we-abs.

Ukuplanki njalo kusho ukuthi imisipha yakho yesisu izoqina, futhi iqine. Futhi, uzophimisa nezinye izindawo zomzimba wakho, futhi uthole okwengeziwe ngemali yakho.

3. Uzoqinisa iqolo

Nakuba ezinye izivivinyo eziyisisekelo zingenza buthaka futhi zilimaze iqolo (njengama-sit-ups noma ama-sit-ups), ipulangwe lizosiza ngempela ukuliqinisa. Ikakhulukazi, imisipha yomhlane ongenhla iba namandla.

Ukwengeza, ipulangwe lenziwa ngenkathi kugcinwa umgogodla ongathathi hlangothi, oqeda amathuba okuba nokucindezeleka okuqhubekayo okubangelwa ukuguquguquka nokwelula umgogodla.

Ngokusho kwe-American Concil on Exercicse (ACE), "ngenxa yokuthi ukuvivinya ipulangwe kudinga ukunyakaza okuncane kuyilapho ufinyezwa zonke izingqimba ze-fascia yesisu, kuyindlela enhle yokuqinisa ingxenye emaphakathi yomzimba. okusiza ekunciphiseni ubuhlungu obuphansi emuva ”.

4. Uzozuza ekukhuliseni i-metabolism kanye namafutha avuthayo

Nakuba ipulangwe elisheshayo noma amabili angeke ashise amafutha amaningi njengokuzivocavoca kwenhliziyo, kuyindlela more ngempumelelo qeda amafutha. Uma uziqeqeshela ukukhulisa amandla akho, izinga lokugayeka kokudla kwakho emzimbeni liyakhuphuka ngisho nangemva kokuba uyekile ukujima… lokhu kuyinto engenzeki ngokusebenza kwenhliziyo nemithambo yegazi.

Ingxenye yekhilogremu yemisipha oyizuzayo, umzimba wakho ushisa ama-calories angu-50 ngaphezulu ngosuku. Ngakho-ke uma uzuza amakhilogremu angu-5 wemisipha, ungashisa ama-calories afika kwangu-500 ngaphezulu ngosuku kunalokho owashisa kakhudlwana.

5. Uzokwandisa ukuguquguquka kwakho futhi unciphise ingozi yokulimala.

Ukuhlala uguquguquka kukho konke ukuphila kubalulekile ekuvimbeleni ukulimala - yingakho ukuzivocavoca okusebenzayo okwandisa ukuguquguquka kufanele kube yingxenye yanoma yiluphi uhlelo lokuqeqesha oluklanywe kahle.

Ukwenza izivivinyo ezilula, zansuku zonke, okuhlanganisa ipulanga, kunganxephezela ukulahlekelwa okungokwemvelo kokunwebeka kwemisipha, imisipha, nemisipha ehambisana nobudala. Lokhu kungaba ithuluzi eliwusizo ikakhulukazi kulabo abahlala edeskini usuku lonke.

Amapulangwe asebenzela ukwandisa noma ukugcina ukuguquguquka ngokuqinisa nokwelula imisipha ezungeze amahlombe, i-collarbone, amahlombe ehlombe, ama-hamstrings, ngisho namakhothamo ezinyawo nezinzwane.

Ukuze ufudumale ngempela, cabanga ukwengeza amapulangwe eduze kwesimiso sakho sokujima. Lezi zelula imisipha ye-oblique, ikakhulukazi uma welula ingalo yakho ngaphezu kwekhanda lakho ngokuhambisana nomzimba wakho.

6. Uzozuza emathanjeni namalunga anempilo

Ukuzivocavoca umzimba akukhona nje ukugcina ingxenye yethu eyinhloko yomzimba iphilile nemisipha yethu iqinile - kubalulekile ukuze amathambo namalunga ethu abe buthakathaka.

Ikakhulukazi, ukuzivocavoca ngesisindo kubalulekile emathanjeni anempilo. Lezi zinhlobo zemisebenzi zigcizelela amathambo anamathele emisipha yethu, futhi ziwakhuthaze ukuthi azakhe kabusha. Ukusekela isisindo somzimba wakho - njengoba wenza ngokunyakaza kwepulangwe - kuwumsebenzi omangalisayo wokubekezelela isisindo ozokugcina ungeqi.

Ukuze uthole izindlela ezengeziwe zokuthuthukisa nokugcina kahle amathambo enempilo lapho usukhulile, bheka lawa macebiso.

7. Ukuma nokulinganisela kwakho kuyathuthuka.

Ukwenza amapulangwe kuthuthukisa kakhulu kokubili ukuma kwakho nokulinganisela, futhi, uma kwenziwa njalo, kukusiza ukuthi uhlale noma ume kalula.

Ukuqinisa amaqembu amakhulu emisipha kuholela ekumeni okungcono ngenkathi isisu nemisipha yangemuva inomthelela omkhulu kwamanye amaqembu emisipha emzimbeni (yingakho aziwa ngokuthi "umgogodla"!). Amapulangwe aphinde asize ukuvimbela noma ukuguqula ukwehluleka kwe-postural, okuhlanganisa i-lordosis kanye ne-posterior pelvic tilt okubangelwa ubuthakathaka besisu noma i-hip flexors, ngokulandelanayo.

Amapulangwe aseceleni noma amapulangwe anezandiso azuzisa ngokukhethekile ekwakheni ibhalansi, njengamapulangwe enziwa ebholeni elizinzile.

8. Imisebenzi yansuku zonke izoba lula

Amapulangwe ahlukaniswa ngokuthi “ukuzivocavoca okusebenzayo” ngenxa yokuthi izinzuzo azilethayo zibonakala emisebenzini “yomhlaba wangempela” - lesi ngesinye sezizathu ezenza amanye amalungu oMbutho Wasemanzini agqugquzele ukuthi kufakwe esikhundleni sokuhlolwa kokulungela ngokomzimba koMbutho Wamasosha. ipulangwe.

Uma zithathwa njalo, amaseshini okuplanka enza imisebenzi yempilo yangempela ibe lula ngoba ayigxili emisipheni eyodwa, kodwa yakhelwe ukusebenzisa amaqembu emisipha eminingi kanye kanye – ngendlela imizimba yethu eklanywe ngayo ukuthi isebenze.

Njengoba ulahlekelwa amafutha, ukwakha imisipha namandla, ukuthuthukisa ukuguquguquka, amathambo kanye nempilo yamalunga; futhi ujabulele ukuhamba okungcono nokulinganisela okungcono. Kufanele uqaphele ukuthi izinto ezinjengokuthenga, ukuhlanza, ukuhlobisa, nokwenza izingadi zonke zidinga umzamo ongokomzimba omncane kakhulu!

9. Uzojabula futhi unciphise ingcindezi

Njengezivivinyo eziningi, amapulangwe angakwazi ukususa ingqondo (futhi andise amazinga akho wamandla).

Izisebenzi ezihlezi ikakhulukazi kufanele ziqaphele izinzuzo zepulanga ngenxa yesimo sabo sengqondo - lezi zimo zisiza ukwelula futhi zikhulule imisipha yentamo, amahlombe, nangemuva evame ukuba lukhuni futhi iqine ngokuhlala isikhathi eside.

I-Yoga Journal itusa ukuvivinya umzimba kwamapulangwe ukuze kuncishiswe ukucindezeleka, njengoba bethi “ukusiza ukuthulisa ubuchopho”.

Okungenani ucwaningo olulodwa lwesayensi lubonise ukuthi ukwandisa ukuqeqeshwa kwamandla kungasiza ekudambiseni izimpawu zokucindezeleka. Abanye ochwepheshe bokufaneleka bathi ukuvivinya umzimba kwesisindo kungathuthukisa isimo sengqondo kuyilapho ukuqinisa umnyombo womzimba kukunikeza umuzwa wamandla wonke.

10. Uzoba umlutha!

Uma usuqale ukwenza ipulangwe nsuku zonke futhi ubone izinzuzo zomzimba wakho, awukwazi ukuyeka!

Ngokuqhubeka nokuzibekela inselelo - ukwandisa ubude besikhathi noma uhlobo lokuma - awusoze wakhathala ibhodi.

Cabangela ukungeza umnyakazo owengeziwe esimisweni sakho sokuplanka njengokuzilolongela ukuhlala phansi noma ukugxuma futhi usebenzise kahle amathuluzi afana namabhola azinzile, izisindo namabhande okumelana - amathuba okuhlola nokuthuthukisa amakhono akho. ukufaneleka kwakho kanye namakhono planking akupheli!

11- (Ibhonasi) Yini oyidingayo?

Yilokho ubuhle bebhodi .. awudingi lutho. Ijimu noma i-yoga mat yikho konke okudingayo ukuze uqalise.

Bese kuba iwashi elinesitophuwashi. Isongo lokulandelela umsebenzi wakho lingase libe igajethi encane ewusizo 🙂

Ungaplana Kanjani Ngokufanelekile

Ukuze wenze ipulangwe eyisisekelo kufanele:

• Ngena endaweni yokucindezela phezulu. Gobisa izindololwane zakho bese ubeke isisindo sakho phezu kwezingalo zakho.
• Umzimba wakho kufanele wenze umugqa oqondile ukusuka emahlombe kuya emaqakaleni. Qiniseka ukuthi inqulu, ikhanda, namahlombe awawi.
• Bandakanya isikhungo somzimba wakho ngokudonsa isisu sakho ngomgogodla wakho.
• Bamba lesi sikhundla imizuzwana engu-15 ukuya kwangu-60 kuye ngokuthi uyakwazi ukubamba. Khumbula, kungcono ukugcina ukuma okulungile isikhathi esifushane kunokuhlala endaweni engafanele isikhathi eside. Ekugcineni, ungase ukwazi ukubambelela isikhathi eside.
• Phumula cishe umzuzu bese uphinda lokhu izikhathi ezintathu kuya kweziyisihlanu.

Le vidiyo iwumthombo omuhle wolwazi lwabaqalayo njengoba ibonisa ukuthi ibhodi eliyisisekelo eliphelele libukeka kanjani, namaphutha avamile:

Izinguquko ebhodini

Nakuba kunezinhlobonhlobo eziningi ebhodini, ezimbili ezivame kakhulu yilezi:

• Ipulangwe eseceleni - okuyinto enhle kakhulu ekuqeqesheni imisipha ye-oblique, yona, esebenza ukuze kuqiniswe umgogodla kanye ne-pelvis, okuyisihluthulelo somgogodla onempilo.
• Ipulangwe elihlanekezelwe - lokhu kusiza ukuhlukanisa nokuqinisa imisipha ye-gluteal, ama-hamstrings, i-abs kanye ne-back back, kuyilapho imisipha yomzimba ephezulu ikuphakamisa.

Uma usujwayele lezi zinhlobo zamabhodi ungathola i-adventure eyengeziwe futhi uzame ibhodi elinezingalo eziqondile, ibhodi eliseceleni eline-abdo, ibhodi elinengalo / umlenze wokuphakamisa, amabhodi anama-jumping jacks », Ibhodi eligijimayo, ibhodi elinyakazayo, ihlengethwa ibhodi noma ukwenza amapulangwe usebenzisa ibhola elizinzile noma amabhendi okumelana ukubala ambalwa!

Khumbula, njenganoma yikuphi ukuvivinya umzimba, ungazilimaza uma ungasebenzisi indlela efanele. Uma unezinkinga zempilo noma zomzimba njengezinkinga ezihlangene noma izinkinga zeqolo, hlala ukhuluma nodokotela wakho ngaphambi kokuqala inqubo entsha yokuzivocavoca.

Isikweletu sezithombe: graphicstock.com