Ukuzivocavoca okuphezulu okungama-30 ukwelula imilenze yakho: ukwenza ukuma nokuqamba amanga

Ukwelula okuvamile kuthuthukisa ukusebenzisana, ukuguquguquka futhi kusiza ukukhulula ukucindezeleka ngoba kukhulula imisipha yomzimba wonke. Bonke abenza ukuqina kanye nezemidlalo, kuhle ukwenza ukwelula ngemva ngamunye ukuzivocavoca ukwandisa ukusebenza kahle kokuqeqeshwa. Ukwelula kunciphisa ingozi yokulimala futhi kukhulula ubuhlungu emisipha.

Futhi izivivinyo ezilula zokwelula imilenze ziwusizo ukwenza bonke labo usuku ezinyaweni ukukhulula ukukhathala, ukungezwani kwemisipha, ukwandisa ukujikeleza kwegazi, ukugeleza kwe-lymph nokuthuthukisa impilo yonke.

Yini ebalulekile ukwazi mayelana nokwelula imilenze yakho?

1. Ukujima ngakunye kokufaneleka kufanele kuphele ngokuzelula. Akufanele welule ekuqaleni kokuzivocavoca ukuze ukhulule imisipha edinga ukusebenza. Ukwelula okulula imizuzwana embalwa phakathi kokuzivocavoca kwamandla noma kwe-cardio njengokufudumala kwemisipha eqondiwe.
2. Ukuzivocavoca ukuzelula kufanele ukwenze ngemuva kokuzivocavoca, uma ungazange uziqeqeshe ejimini noma ekhaya. Ukufudumala kwe-cardio imizuzu emihlanu: ukugxuma, ukugijima endaweni, ama-plyometric squats, amaphaphu nokunye ukunyakaza okunamandla okusiza ukufudumala imisipha. Sicela ubheke ukukhetha kwethu izivivinyo zokuzifudumeza.
3. Ukuzivocavoca ngakunye kokwelula imilenze kufanele kunikezwe okungenani imizuzwana engama-20-30. Bandakanya isibali sikhathi, ukuze ungacabangi ngesikhathi phakathi nokwelula. Khumbula: uma imisipha isebenza isikhathi eside, kuya ngokushesha ukujwayela, futhi kuzoba lula ukwenza izivivinyo esikhathini esizayo.
4. Akufanele welule uma imisipha ingafudunyeziwe. Kuyingozi kakhulu ukwelula ngemva kokuba ngaphandle emakhazeni. Kulesi simo, kunengozi enkulu yokulimala.
5. Ukuzivivinya ukuzelula kwakusebenza ngokwanele ukuchitha imizuzu eyi-10-20 ngosuku. Ngemuva kokuzivocavoca umzimba okugcwele ukwelula kungase kuthathe amaminithi angu-10, futhi ngemva kokufudumala okulula imizuzu engu-20.
6. Ukwelula kungaba namandla futhi kumile. Uma wenza ukunyakaza okunamandla, okunesigqi nge-amplitude ethile ukuze welule umsipha oqondiwe. I-Static uma uhlala endaweni imizuzwana embalwa noma imizuzu ukuze ulungise umsipha endaweni ethile.
7. Izivivinyo eziningi zokwelula imilenze zingenziwa ngendlela ehlukile futhi eguquguqukayo. Izibalo ziwusizo ekunwetshweni okukhulu kwemisipha, kanye namandla - ekusebenzeni ngokuzivocavoca okuyinselele, okumele kube yi-xed statically.
8. Akufanele ibe nokushisekela ngokweqile ukwelula umhlane namathanga angaphakathi ukuze ungalimali. Qala ngokuzivocavoca okulula kokuhlukile okuguquguqukayo, ngokukhuphuka kwe-amplitude kancane esifundweni ngasinye. Uma uzijwayeza njalo kungakapheli inyanga noma ezimbili uzozuza imiphumela encomekayo.
9. Izivivinyo ezilula zokwelula imilenze yakho ongayenza nsuku zonke njengendlela yokufudumala futhi ukhulule ukungezwani kwemisipha. Uma lokhu kungenakwenzeka, kwanele izikhathi ezingu-3-4 ngesonto ngemva kokuzivocavoca noma njengokuzivocavoca okuzimele.
10. Uma inhloso yakho kuwukwenza ukuhlukaniswa, bese ubuka iqoqo lethu elenziwe ngomumo le-twine twine ye-longitudinal ne-transverse twine.

Sikunikeza ukukhethwa kokuzivocavoca okuphumelelayo kakhulu kokwelula imilenze, okungenziwa ekhaya noma ejimini. Izivivinyo zihlukaniswe ngamaqembu amabili:

• Ukuvivinya umzimba ukuze izinyawo zimile
• Ukuvivinya umzimba kwezinyawo phansi

Ukwelula kwekhwalithi ephezulu akunakwenzeka ngaphandle kokwazi ukuthi yiziphi izicubu ezikhona futhi ezidinga ukuzidonsa. Imisipha emikhulu yemilenze yilena: imisipha emikhulu ye-gluteal, i-quadriceps (imisipha ye-quadriceps yamathanga), ama-hamstrings (ama-biceps amathanga), imisipha yethole. Ohlangothini lwangaphakathi lwamathanga kukhona imisipha emide, lapho imisipha emide ye-adductor elula kakhulu.

Izivivinyo zokwelula imilenze ngenkathi umile

Ngemuva kokuzivocavoca ejimini, inketho engcono kakhulu kuzoba izivivinyo zokwelula imilenze ngenkathi umile. Ezinye zazo zifaneleka njengokuzivocavoca okulula phakathi kokuzivocavoca, kodwa kulokhu akufanele uhlale endaweni ngayinye isikhathi eside ukuze ungaphumuli imisipha.

1. Amalambu aphansi

Lokho kunwebeka: Ama-Quadriceps, ama-biceps emathangeni.

Indlela yokwenza: Yehlisa idolo lomlenze wesokudla phansi, uqondise umlenze. Umlenze wesokunxele kufanele ugotshwe nge-engeli efanele futhi ume ngaphambili. Beka izandla eziqondile ngokulinganayo phansi noma okhalweni lomlenze wangaphambili. Yehla ngezansi kwe-pelvis, welula imisipha yomlenze ngamunye. Bamba ukuma isigamu somzuzu, bese ushintsha umlenze. Lokhu kungenye yezivivinyo ezingcono kakhulu zokwelula imilenze, kungenziwa ngokuhlukahluka okuhlukene. Kuwo wonke umsebenzi donsa i-pelvis yakho phansi, lokhu kuzosiza ukwelula imisipha eqinile yamathanga omlenze ngamunye.

Ukuguqulwa kwabaqalayo: ungathathi kude idolo elingemuva futhi ungalengi kakhulu esinqeni.

2. Iphaphu eliphansi ngokubambelela edolweni

Lokho kunwebeka: ama-Quadriceps.

Indlela yokwenza: Yima ngedolo elilodwa, ubeke unyawo lwesokunxele ngaphambili. Umlenze wesokudla ubheke phezulu, ehlanganisa iqakala lakhe ngesandla sokudla. Heha unyawo lwesokudla ezinqeni, zama ukugcina iShin ithinta ithanga. Bamba isikhundla isigamu somzuzu bese ushintsha isiqondiso. Ekuqaleni kokuqeqeshwa, ungase ungakwazi ukudonsa i-tibia eduze, kodwa ngokuhamba kwesikhathi uzonqoba lesi senzakalo esiyingqopha-mlando.

Ukuguqulwa kwabaqalayo: Ungadonseli i-tibia eduze kwe-femur.

3. Ukuthambekela emlenzeni oqondile kanye ne-squat kwenye

Lokho kunwebeka: Amathanga e-Biceps.

Indlela yokwenza: Yima uqonde bese ubeka unyawo lwakho lwesokunxele esinyathelweni esiya phambili esithendeni. Umlenze wesokudla ukugoba kancane edolweni, unyawo lwesokudla lucindezeleke ngokuqinile phansi. Yenza ukutshekela phambili, cishe ku-Parallels phakathi komzimba nephansi. Umuzwa welula umsipha womlenze ongaphambili. Lapho umzimba ugoba, ama-hamstrings anwebeka kakhulu. Bamba imizuzwana embalwa bese ushintsha uhlangothi. Lo msebenzi olula ulungele ukwelula ukukhanya phakathi kwamasethi okuqeqesha amandla noma ukuzivocavoca kwe-cardio.

Ukuguqulwa kwabaqalayo: Ungatshekiseli umzimba phambili kakhulu.

4. Ukuthambekela phansi

Lokho kunwebeka: Ama-biceps amathanga, izinqe.

Indlela yokwenza: Ukusuka endaweni yokuma gobela phambili. Thinta izandla phansi ngaphandle kokugoba umhlane wakho futhi ulale ngesisu emathangeni. Ungenza ukugobela phambili okunamandla nge-amplitude encane, welula kakhulu indawo engemuva yamathanga nama-glutes. Bamba isigamu somzuzu.

Ukuguqulwa kwabaqalayo: Uma ukuguquguquka kungavumeli ukufinyelela phansi, ungabeka izandla zakho esihlalweni noma kwenye indawo.

5. Umthambeka ekumeni kwe-prosphate ephambanayo

Lokho kunwebeka: ama-adductors amathanga, izinqe.

Indlela yokwenza: yima ngezinyawo zakho ngokubanzi ngangokunokwenzeka ukusuka komunye nomunye endaweni yokuqala yokuhlukaniswa okuphambene. Gobela phambili bese ufinyelela izandla phansi. Ungagobi umhlane wakho, zama ukubeka phansi kwengalo. Bamba ukutsheka isigamu somzuzu. Yenza umsebenzi endaweni engasheleli, ngaphandle kwalokho kunengozi yokulimala. Lapho imizwa engakhululekile incike ezingalweni zakhe ukuphuma endaweni.

Ukuguqulwa kwabaqalayo: Uma ungakwazi ukubeka izingalo zakho phansi, gcina izingalo ziqondile, uncike ezandleni.

6. Uhlangothi olungaphandle lwethanga emthambekeni

Leyo ntambo yokubopha: Amathanga angaphandle.

Indlela yokwenza: ngenkathi umile, nqamula imilenze, ngaphambili kwesokunxele. Yenza umzimba otshekele kwesokunxele. Izandla zingagcinwa okhalweni noma ziphakanyiswe, okusiza ukwenza i-bevel ijule kancane. Cabanga ngokwelula imisipha yomlenze wesokudla. Ziyeke emthambekeni uhhafu weminithi. Abasubathi abanokuhlangenwe nakho phakathi nalokhu kuvivinya ukuzelula izinkalo badinga ukugoba ngokujulile, ukuzwa ngokugcwele umphumela.

Ukuguqulwa kwabaqalayo: ukutsheka okuncane kuphela ukuzwa ukwelula kwemisipha.

Ukuzivocavoca okuphezulu okungama-20 kokuma

7. Uhlangothi lwangaphandle lwe-hip eduze nodonga

Leyo ntambo yokubopha: Amathanga angaphandle.

Indlela yokwenza: Ame kwesokudla odongeni, abambe isandla sakhe sokudla. Qala uku-squat emlenzeni wesokunxele futhi kwesokudla uhlale uqondile, ovuliwe odlule. Umgogodla awuyona i-vegimite, endaweni ephansi kakhulu bamba imizuzwana embalwa. Donsela umlenze emuva ngangokunokwenzeka ohlangothini uze uzwe umgodi owelula ithanga elingaphandle. Ukuze welule ingaphandle lethanga kukhona izivivinyo eziningi kanye nemithethonqubo, kodwa kumele kwenziwe ukuthuthukisa ukujikeleza kwegazi kule ndawo.

Ukuguqulwa kwabaqalayo: gcina umlenze wakho wangemuva ukude kakhulu ohlangothini futhi ujule.

8. Ukwelula imilenze ngenkathi umile

Lokho kunwebeka: imisipha Yethole.

Indlela yokwenza: Beka izandla zombili odongeni, hlehla ngonyawo lwesokunxele. Umlenze wesokudla ugobe kancane idolo njengasephangeni, kwesokunxele kufanele kuhlale. Ungami ezinzwaneni, cindezela unyawo phansi. Kubalulekile ukudlulisa isisindo somzimba onyaweni olusebenzayo. Bamba ukuma imizuzwana engu-20, bese ushintsha indlela. Futhi ithole kulula ukwelula, uma udonsa amasokisi ngokwawo noma uwanwebe odongeni.

Ukuguqulwa kwabaqalayo: Ungakwazi ukudabula isithende somlenze wangemuva kusuka phansi, kodwa ukuqhubeka nokuzwa ukwelula kwemisipha yethole.

9. Ukugobela isihlalo ngokuphakamisa imilenze

Lokho kunwebeka: Amathanga e-Biceps.

Indlela yokwenza: Ukusuka endaweni yokuma qhubekela phambili. Ancike phambili ame esitulweni, ezama ukungajikijeli ngemuva. Ungagobi imilenze emadolweni, izithende zazo zombili izinyawo ziphushelwe phansi. Lapho i-slope iphansi, yilapho kuba khona ukwelula kwama-hamstrings. Ngemva kwesigamu somzuzu, shintsha umlenze. Lokhu kungenye yezindlela zokuzivocavoca ezituswayo kulabo abahlela ukuhlala ezihlukanisiwe.

Ukuguqulwa kwabaqalayo: ungaphakamisi imilenze iqhelelene kakhulu, futhi ugoqe kancane amadolo akho noma udabule isithende somlenze wangemuva kusukela phansi.

10. Ukwelula ama-quads emi

Lokho kunwebeka: ama-Quadriceps.

Indlela yokwenza: Kusukela endaweni yokuma goba umlenze wesokunxele edolweni, njengalapho ugijima nge-zahlest Shin. Donsela unyawo ezinqeni ngezandla zakho, ugcine ibhalansi emlenzeni owodwa. Bamba ukuma imizuzwana eyisigamu somzuzu bese ushintsha imilenze. Ingabe umsebenzi omuhle kakhulu wokwelula imilenze yakho ungenziwa ngezindlela ezihlukahlukene: ukuma, ukulala ngomhlane, uhlangothi ngisho nesisu. Inguqulo eguquliwe ye-exercises kulula ukuyenza i-side-lying. Vele udonse iqakala nonyawo ngasezinqeni, uzwe ukwelula okulula kwemisipha.

Ukuguqulwa kwabaqalayo: gwema isandla phezu kwesihlalo noma odongeni uma kunzima ukugcina ibhalansi.

11. Ukuhlukana okuqondile

Lokho kunwebeka: ama-Quadriceps kanye nemisipha ye-adductor yamathanga.

Ungayithola kanjani: Kusukela endaweni yangaphambilini beka izingalo zakho emlenzeni eqakaleni. Donsela unyawo phezulu ngangokunokwenzeka ku-twine eqondile, uzwe ukwelula kwemilenze. Umlenze wokusekela kufanele uhlale uqondile. Bamba ukuma, uzama ukuphakamisa unyawo phezulu ngangokunokwenzeka. Lona umsebenzi omuhle kakhulu wokwelula izinqulu eziphakamisa umzimba wonke.

Ukuguqulwa kwabaqalayo: Ungawuphakamisi umlenze phezulu futhi ubambelele esisekelweni ukuze ugcine ibhalansi.

12. I-squat ejulile

Lokho kunwebeka: ama-adductors amathanga, izinqe.

Indlela yokwenza: ngena Phansi ku-squat ejulile, izandla zihlangane ebeleni. Izindololwane zakhe zihlala emadolweni akhe, imilenze yakhe ihlukana phakathi. Umgogodla awugobile, izinqe zidonseleka phansi. Izwa ama-adductors anwebekayo ajulile kanye ne-gluteal elula elula. Bamba ukuma isigamu somzuzu.

Ukuguqulwa kwabaqalayo: Ungahlali ujule ku-squat, gcina izingalo zakho welulele noma iyiphi i-prop engaphambili.

13. Ukwelula ku-sumo-squat

Lokho kunwebeka: ama-adductors amathanga, izinqe.

Indlela yokwenza: kabanzi Hlela imilenze, izinyawo namadolo abheke ngaphandle. Hlala phansi endaweni ejulile ye-sumo squat, yehlisa umzimba ezinyaweni, izandla zibambe umlenze ongezansi bese ucindezela umhlane wakho. Vula imilenze ngokubanzi ngangokunokwenzeka esandleni, wehlisela izinqe phansi ngezansi. Izwa ukungezwani endaweni yama-adductors, nezinqe.

Ukuguqulwa kwabaqalayo: Ungahlali ujule ku-squat futhi ungatsheliseli kakhulu umzimba phambili.

14.Lunge langemuva

Lokho kunwebeka: Ama-biceps amathanga, imisipha ye-adductor yamathanga, imisipha yethole.

Indlela yokwenza: Yima uqonde izinyawo zinwetshiwe. Ukuhambisa isisindo somzimba ohlangothini lwesokudla futhi uhlehle kancane emuva, gobisa umlenze wakho wesokudla emadolweni, umlenze wesobunxele uhlala uqondile. Idolo lomlenze wesokudla lingafiki phambili isokisi. Zama ukwehlisa izinqe zakho phansi ngangokunokwenzeka phansi, ungakwazi ukwelula izandla zakho phansi ukuze ugcine ibhalansi.

Ukuguqulwa kwabaqalayo: ungagxili kakhulu, gcina i-amplitude ekhululekile.

Konke mayelana ne-lateral lunge

Ukuzivocavoca ukuze welule imilenze yakho phansi

Iqoqo lihlanganisa izivivinyo zokwelula imilenze yakho ezisiza ukususa iziqeshana zemisipha, ukungezwani, ingcindezi, ukuthuthukisa ukuguquguquka nokulinganisela. Zifanele ukuphumula ekhaya noma ukuvivinya umzimba okuphelele. Izivivinyo eziningi zigxile ekweluleni ama-adductors azokusiza ukuthi ufunde ukuhlukana okuphambene nobude.

1. Ijuba

Lokho kwelula: Izinqe, ama-biceps nama-hips.

Indlela yokwenza: yehla ungene ephahleni eliphansi, ubeke unyawo lwesokudla phambili. Thepha phansi edolweni elingakwesokudla ukuya eqakaleni elilele phansi kanye ne-Shin perpendicular kuya ethangeni. Umlenze wesobunxele kufanele uqonde, ukhululeke, uncike esinyathelweni sonyawo. Ukuze uthole umphumela omkhulu, gobisa izingalo zakho ezingalweni bese uncika kuzo. Bamba ukuma isigamu somzuzu bese uphinda inqubo ngakolunye uhlangothi. Lokhu kumiswa kwe-yoga kunokuhlukahluka okuyinkimbinkimbi, isibonelo ngokubanjwa kwe-tibiae yemilenze yangemuva ukuze kunwetshwe ekugcineni kwemilenze.

Ukuguqulwa kwabaqalayo: ungazidonseli phansi ukusuka onyaweni lomlenze wangaphambili, ungazicwilisi phansi kakhulu esinqeni uye phansi.

2. Ijuba ngokuthathwa kweShin

Lokho kunwebeka: Ama-Quadriceps, ama-biceps emathangeni.

Indlela yokwenza: ukuma kwejuba (umsebenzi wangaphambilini) donsa iShin yakho yesokudla ethangeni. Phakamisa umlenze wakho wesobunxele, ugcine isandla sakhe sobunxele ku-Shin noma onyaweni. Khanga unyawo lomlenze wesobunxele eduze kwe-hip, welula imisipha. Ngemva kwesigamu somzuzu, shintsha umlenze.

Ukuguqulwa kwabaqalayo: Yenza ukuvivinya umzimba ngakunye nge-amplitude enethezekile, ungahlali phansi ujule ngokuma kwejuba futhi ungaphakamisi isigubhu phezulu kakhulu.

3. Ukuma kwejuba kuhlezi

Lokho kunwebeka: izicubu zezinqe.

Indlela yokwenza: Hlala phansi ubeke izingalo imilenze eqondile. Gobisa umlenze wakho wesokunxele emadolweni bese udonsela i-Shin yakhe kuwe eduze ngangokunokwenzeka. Ungabuyiseli emuva, welule imisipha ye-gluteal. Bamba umsebenzi isigamu somzuzu bese ushintsha umlenze.

Ukuguqulwa kwabaqalayo: ungaliphakamisi isigubhu phezulu ungasibeka ethangeni lomlenze ohlezi phansi.

4. Ukwelula i-quadriceps ngenkathi ulele

Lokho kunwebeka: ama-Quadriceps.

Indlela yokwenza: Lala ngesisu, ubeke ikhanda esandleni sakho. Gobisa umlenze wakho wesokunxele edolweni bese ubamba iShin yesandla sakho sobunxele. Badonse unyawo ngokwabo, ngaphandle kokuphakamisa ithanga lakho phansi bese uzama ukuthinta isithende kuya ezinqeni. Bamba i-pose isigamu somzuzu, phinda ngakolunye uhlangothi.

Ukuguqulwa kwabaqalayo: Donsela unyawo ezinqeni kuze kube yilapho uzizwa unethezekile nokwelula okulula kwe-quadriceps.

Ungazikhetha kanjani izicathulo ezigijimayo

5. Ukutshekela emlenzeni emi edolweni

Lokho kunwebeka: Amathanga e-Biceps.

Ungakwenza kanjani: ukuguqa, donsa umlenze wesokudla phambili. Ncika umzimba wonke emlenzeni wesokudla, welule indawo engemuva yamathanga. Ungakwazi ukubeka izandla zakho phansi noma ukugoqa unyawo lwabo, uma welula. Okuthuthukile kunganciphisa izinqe ethangeni lomlenze wesokunxele. Yenza lo msebenzi ukuze welule imilenze yakho isigamu somzuzu, shintsha izinhlangothi. Ukutshekela emlenzeni omi emadolweni kungenye yezivivinyo ezingcono kakhulu zokuhlukaniswa kwe-longitudinal.

Ukuguqulwa kwabaqalayo: Ungawehlisi umzimba phansi, gcina umhlane wakho uqondile.

6. Tshekisa emilenzeni eqondile ngenkathi uhleli

Lokho kunwebeka: Amathanga e-Biceps.

Ungayithola kanjani: Lapho uhlezi qondisa imilenze yakho. Goba emadolweni, uzama ukungawugobi umgogodla. Hudula izandla uziyise ezinyaweni, ungabuyiseli emuva. Bamba ukuma isigamu somzuzu.

Ukuguqulwa kwabaqalayo: ungakwazi ukugoba kancane amadolo akho, kodwa ukuzwa ukunwebeka kwama-biceps amathanga.

7. Ithambeka onyaweni lokuhlala

Lokho kunwebeka: Amathanga e-Biceps.

Ungayithola kanjani: Kusukela endaweni ehlezi nwebisa umlenze wesokudla bese ugoba idolo lesokunxele bese ubeka i-Shin yakho phansi. Umlenze wesokudla hambisa kancane ohlangothini, shiya kwesokunxele endaweni yawo yasekuqaleni. Umzimba wonke unwebeka emlenzeni wesokudla oqondile, welula ngemuva kwethanga. Bamba ukuma kwesigamu somzuzu bese uphinda ngakolunye uhlangothi.

Ukuguqulwa kwabaqalayo: Ungawehlisi umzimba phansi kakhulu emlenzeni.

8. Umthambeka ohlezi endaweni ephambanayo

Lokho kunwebeka: ama-adductors amathanga, ama-biceps nama-hips.

Ungayithola kanjani: Kusukela endaweni ehlezi yelula imilenze yakho eceleni. Qhubekela phambili, ungagobi emgogodleni. Ungathembela kumaphambili noma ezandleni noma ulale phansi lapho welula. Bamba ukuma isigamu somzuzu. Izivivinyo zokuguqula ziyimithambeka yomlenze ngamunye ekuqhekekeni, ngaphezu kwalokho zisebenzisa indawo engemuva yamathanga.

Ukuguqulwa kwabaqalayo: ungabeki kakhulu imilenze futhi ungagobi kakhulu, umzimba phansi ukuze welule ingxenye yangaphakathi yonyawo emlenzeni wetafula noma umbhede ukuze uthole ukwelula okunethezekile.

9. Ukuma kovemvane

Lokho kunwebeka: ama-adductors amathanga.

Indlela yokwenza: Ukuhlala phansi, guqa amadolo akho, izinyawo zibheke komunye nomunye. Roll unyawo bese ucindezela izandla emadolweni, ukuqinisa ukwelula. Ungagodli ngemuva, bheka phambili. Akufanele ubeke ingcindezi emadolweni kakhulu ukuze ungazizwa ungakhululekile nobuhlungu. Bamba ukuma isigamu somzuzu. Ukuhlala kwe-butterfly kungenziwa odongeni, ukuze kube lula ukugcina umhlane wakho uqondile.

Ukuguqulwa kwabaqalayo: Uma kungekho ukwelula okwanele, ungawehlisi idolo phansi kakhulu, ungakwazi ukusunduza unyawo kude ne-pelvis.

10. Ukuma kovemvane ngemuva

Lokho kunwebeka: ama-adductors amathanga.

Indlela yokwenza: Lala ngomhlane wakho, goba futhi usakaze imilenze, uqondise unyawo ngaphakathi. Eduze onyaweni lwemilenze yomibili kwakheka ukuma kovemvane ngemuva. Zama ukuthinta amathanga namadolo phansi. Zisize ngezandla, kodwa ungawaqinisi amadolo, ungalimali. Yenza umsebenzi ngamunye wokwelula izinqulu uhhafu womzuzu.

Ukuguqulwa kwabaqalayo: ungawehlisi amadolo phansi, unyawo lungaphushela ngaphandle kwe-pelvis.

11. Ukuma kwesele

Lokho kunwebeka: ama-adductors amathanga, ama-quadriceps, umsipha omkhulu we-gluteal.

Ungayithola kanjani: Kusukela endaweni ethambekele esiswini sakhe, usakaze amadolo agobile. Ukuma kufanele kufane nexoxo. Gcina amadolo akho esesimweni endaweni efanele. Zama i-pelvis ukuze uthinte phansi. Yeka ukujima uhhafu womzuzu. Ukuzivocavoca okukhulu kokwelula ama-hips e-yoga kuphumuza imisipha ye-pelvic, kususa ukushuba nokushuba emhlane ongezansi nasezinqulwini.

Ukuguqulwa kwabaqalayo: ungayiphakamisi imilenze ikude kakhulu eceleni, faka ngaphansi kwamadolo ithawula noma uMat othambile.

12. Ukwelula izinqe uhlezi ezithendeni

Lokho kunwebeka: ama-Quadriceps.

Indlela yokwenza: Kusukela ekumeni emadolweni akhe ahlale ezithendeni futhi ancike ngezindololwane. Cabanga ngokwelula ama-quads. Lokhu kungenye yezivivinyo ezingcono kakhulu zokwelula imisipha ye-quadriceps yamathanga. Kodwa-ke, uma uhlangabezana nokungakhululeki emadolweni noma emhlane ngenkathi wenza lo msebenzi ukuze welule imilenze yakho, kungcono ukuwushintsha ngomunye umsebenzi.

Ukuguqulwa kwabaqalayo: ungehli phansi kakhulu, ungasuki ekhwapheni nangemuva oweluliwe wesandla.

13. Ukuhlukana ngokuqamba amanga

Lokho kunwebeka: Amathanga e-Biceps.

Indlela yokwenza: Lala ngomhlane bese uphakamisa umlenze wakho oqondile wesobunxele phezulu. Bamba isigubhu ngezandla zakho bese udonsa umlenze wakho kuwe. Gcina umlenze wakho wesokudla bese wehlisa emuva kusukela phansi. Ukuze welule okwengeziwe, thatha ibhande nokunwebeka noma ithawula bese uphonsa onyaweni ukunweba umlenze ngaphandle kokusebenzisa izandla zakhe. Bamba isikhundla isigamu somzuzu, bese ushintsha umlenze.

Ukuguqulwa kwabaqalayo: Gobisa ukulala kwakho phansi komlenze emadolweni, ungaphakamisi umlenze phezulu kakhulu.

14. Izinyawo zokuthumba ohlangothini

Lokho kunwebeka: ama-adductors, ama-glutes.

Indlela yokwenza: Lala ngomhlane uthathe umlenze oqondile wesobunxele uye eceleni. Bamba umlenze ongezansi noma unyawo ngezandla zakho bese udonsa umlenze wakho nohlangothi. Izwa ukushuba kwemisipha yemilenze. Kulo msebenzi wokwelula imilenze ungasebenzisa ithawula. Gcina umlenze wakho wesokudla bese wehlisa emuva kusukela phansi. Bamba isikhundla isigamu somzuzu, bese ushintsha umlenze. Lokhu kanye nokuzivocavoca kwangaphambilini kuphelele ekusebenzeni kwe-twine.

Ukuguqulwa kwabaqalayo: Gobisa ukulala kwakho phansi komlenze emadolweni, gcina umlenze ude kakhulu ohlangothini.

15. Uhlangothi luyahlukana ngenkathi uqamba amanga

Lokho kunwebeka: ama-adductors amathanga.

Indlela yokwenza: Lala ngomhlane uphakamise imilenze yomibili phezulu. Qala kancane ngemilenze yakho njengesiphambano se-twine. Zisize ngezandla, kodwa hhayi ukusunduza okuningi ezinyaweni zakhe ukuze ungadonsi imisipha. Kukhona ukuguqulwa kwalo msebenzi wokwelula izinqulu odongeni. Kulokhu udinga ukuya eduze odongeni futhi welule imilenze yakhe ukuze zishelele phezu kobuso bayo. Kulesi simo, kuzoba lula ukugcina ibhalansi futhi ugxile ekweluleni.

Ukuguqulwa kwabaqalayo: Yenza umsebenzi ngamunye odongeni futhi ungaphakamisi izinyawo kakhulu.

16. Ukwelulwa kwezinqa zilele phansi

Lelo thayi: Umsipha omkhulu we-gluteal.

Ungayithola kanjani: Kusukela endaweni ephansi guqa amadolo akho. Beka i-Shin yomlenze wesobunxele ethangeni langakwesokudla. Bamba umlenze wesokudla ngazo zombili izandla bese uwudonsela ngakuwe, ukuze welule imisipha ye-gluteal. Bamba ukuvivinya umzimba isigamu somzuzu bese uphinda ngakolunye uhlangothi.

Ukuguqulwa kwabaqalayo: Ungakwazi ukuthatha kancane ikhanda lakho nengenhla emuva phansi

17. Ukudonsa idolo esifubeni

Lokho kunwebeka: Ama-biceps, ama-hips, i-gluteal.

Ungayithola kanjani: Ukusuka endaweni ethambekele phakamisa umlenze wakho wesokudla ogobile bese udonsa idolo esifubeni ngezandla zombili. Uzozizwa unwebeka kancane emisipha ye-gluteal nama-biceps amathanga. Bamba ukuma isigamu somzuzu, bese uphinda ngakolunye uhlangothi. Lokhu kuwumsebenzi omuhle kakhulu wokwelula imilenze kuphela, kodwa futhi nokuphumula ngaphambi kokulala.

Ukuguqulwa kwabaqalayo: Gobisa amadolo, umlenze, ulele phansi.

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