Uvalelise isinqe sakho bese uthola isinqe esihle ngokulandela lezi zivivinyo ezinhle kakhulu ezivela kuNicole Wilkins, uzofunda ukuthi ungakha kanjani izinqe eziqinile nezithonyiwe.

Okuncane ngoNicole

Bengilokhu ngenza i-gymnastics cishe iminyaka eyi-13 futhi bengilokhu nginentshisekelo ezindabeni zezempilo nezokuqina. Lapho nginonyaka wami wokugcina esikoleni, ngabamba iqhaza emncintiswaneni wokuzivocavoca we-Arnold Schwarzenegger Classic futhi nganquma ukuyobona umdlalo wamanqamu womncintiswano wokuzivocavoca. Ngivele ngawuthanda lo mdlalo futhi ngazitshela ukuthi ngelinye ilanga nami ngiyobamba iqhaza emincintiswaneni enjalo.

Ngo-2007 ngawina ikhadi le-IFBB (International Federation of Bodybuilding) ekukhethweni kwe-Figure and Fitness! Ngiphothule ne-BA yami kwezempilo, ukukhuthazwa kwezempilo kanye nokuvimbela ukulimala eNyuvesi yase-Auckland, futhi ngenza ukuqeqeshwa online ngeNorthwest Fitness Group.

Ukuzivocavoca kukaNicole Wilkins Glute

I-Dumbbell Bench Rise

Yima phambi kwepulatifomu enezingqimba ephethe ama-dumbbells esandleni ngasinye. Ngena epulatifomu ngonyawo olulodwa, bese uphakamisa omunye umlenze ukuze uqede ukuzivocavoca ngezinyawo zombili epulatifomu. Bese, zehlise ngokucophelela endaweni yesikhulumi ngonyawo olufanayo obukhuphukela ngalo epulatifomu.

Phinda ukuvivinya umzimba, uqale ngomunye umlenze, bese uqhubeka nokushintsha imilenze, noma ngabe udinga ukuphinda usebenzise kangaki. Ungasheshi, ungasheshisi izivivinyo zakho. Vivinya umzimba ngendlela efanele. Isinyathelo esisodwa esingalungile ungasonta iqakala lakho!

Ukubuyela emuva emuva

Yima ngezinyawo zakho ububanzi behlombe bese ubamba i-barbell ngemuva kwamahlombe akho. Qala ukuzivocavoca ngokubuyisa umlenze owodwa ngendlela efanayo nokuthi ubuyela emuva. Lunge kahle ukuze welule imisipha kahle.

Buyela endaweni yokuqala bese uphinda ukuzivocavoca komunye umlenze. Gcina umqolo wakho uqondile njengoba uzivocavoca umzimba. Ungakhohlwa ukufudumeza imisipha yakho yomlenze ngaphambi kokuqala ukuvivinya umzimba; ngoba asifuni ukulimala okokuqala lapho sinwebeka.

Ama-lunges eceleni

Sukuma uqonde, uphathe ama-dumbbells ezandleni zakho. Thatha igxathu eliya kwesokudla ngonyawo lwakho lokunene, ugcine izinzwane zakho ziqonde nonyawo lwakho luyicaba. Hlala onyaweni lwakho lokudla; umlenze wakho wesobunxele kufanele uhlale unwetshiwe. Isikwele kancane ngangokunokwenzeka.

Bamba lesi sikhundla imizuzwana emi-2. Buyela endaweni yokuqala bese uphinda ukuzivocavoca komunye umlenze. Qiniseka ukuthi idolo ohlangothini lwakho "olusebenzayo" lungemva kwezinzwane zakho. Futhi, qiniseka ukuthi omunye umlenze uhlala unwetshiwe, emuva kuqondile, futhi isifuba sibheke phambili. Ungabhampi lapho ulunga.

I-hypererextension

Ngaphandle kokuthi lokhu kuvivinya kuvame ukubizwa ngokuthi yi-lumbar back exercise, i-hyperextension isebenza kahle ekuqiniseni imisipha ye-gluteus. Lala ubheke phansi emshinini. Beka phezulu kwamathanga akho kuphedi eyisicaba nangemuva kwemilenze yakho ngaphansi kwamaphakethe ayindilinga. Nweba umzimba wakho ukuze umzimba wakho ongaphezulu ukhuphuke ngaphezu kwetafula eliyisicaba.

Beka izandla zakho ngemuva kwekhanda lakho noma criss-cross esifubeni sakho. Kunoma ikuphi, qala izivivinyo ukusuka endaweni efanelekile yokuqala. Goba phambili okhalweni kuze kube yilapho umzimba wakho usucishe ube nge-90 degree angle. Gcina ithanga lakho kanye nemisipha yakho ishubile njengoba ubuyela endaweni yokuqala.

Ukumpompa izinqe - uhlelo oluvela kuNicole Wilkins