Ukuvivinya umzimba kusho ukuba nezinga elithile lentando, ukubandakanyeka, isifiso sokufeza izinhloso, ukufuna ukuzizwa uphilile futhi ngaphezu kwakho konke, unesikhathi sokwenza. Abaningi bethu bafuna ukufuna kakhulu iyashesha, ilula futhi isebenza kahle umzimba omuhle, sikunikeza okhiye bokukufeza.
Ukuba nezinqe eziqinile futhi eziqinile kungenye yezinhloso abesifazane abaningi abafuna ukuzifeza. Udinga ukwenza izivivinyo ezithile zaleyo ndawo ukufeza lokhu. Naka izivivinyo ezinhle kakhulu ukuba nezinqe eziphelele.
Konke okubhekisele ku ushintsho lomzimba kufanele lwenziwe kancane kancane, kufanele sihlale njalo nemisebenzi kanye nokuzivocavoca umzimba ukuze ushintsho lubonakale. Kufanele sikwenze okungenani amahlandla ama-4 ngeviki, ngaphezu kokugcina ukudla okunempilo okunempilo, okunamafutha amancane nokuphuza okungenani amalitha ama-2 wamanzi amaminerali nsuku zonke.
Njengoba iminyaka ihamba, umzimba, uma ubungazivocavoci, uyasindiswa futhi ube nesibindi. Kubalulekile ukumisa nokuguqula lezi zinguquko zempilo yokuhlala phansi futhi qala ukuzivocavoca umzimba. Kulokhu sizogxila ekunciphiseni izinqe ngendlela elula, emnandi nephumelelayo.
Ukuzivocavoca kuya ezinqeni zethoni
Ngaphambi kokuqala le nqubo yezinqe kufanele sicabangele ukuma komzimba wethu, kubalulekile ukuthi ngaso sonke isikhathi sigcine imihlane yethu iqonde ukuze ungabi nezinhlungu kamuva.
Kufanele usebenze indawo yethanga nethanga ukuze ufinyelele ezinqeni. Qaphela ukuthi awunayo i-lumbar noma i-hip donsa, ngoba uma kunjalo, wenza ukunyakaza ngokungalungile.
Amakati
Ukuvivinya okuyisisekelo kunakho konke, okulungele ukugcinwa izinqa eziqinile, imilenze namathanga. Kungenziwa ngesisindo noma nje ngokunciphisa nokuphakamisa isisindo somzimba wakho.
- Esukuma, ukuzeusakaze imilenze ize ihambisane namahlombe. Uma usebenzisa ama-dumbbells, uwafake ohlangothini lomzimba wakho, eyodwa esandleni ngasinye. Futhi uma usebenzisa ibha, yibeke ngemuva kwekhanda lakho uyibeke emahlombe nasemhlane wakho.
- Kanye nge isikhundla esicacile, goba amadolo akho bese wehla kancane. Amathanga azofanelana naphansi namadolo angagoqi ngokweqile. Qalisa kabusha ukuma kokuqala, ukunyakaza kufanele kuhamba kancane futhi kumiswe ikhefu.
Lunge
Kuhlukile okulula kunokwedlule. Kuqala ngesikhundla esifanayo, sebenzisa ama-dumbbells noma i-barbell uma ufuna.
- Esikhundleni sokuguquguquka lamadolo amabili ngasikhathi sinyeThatha igxathu eliya phambili ngenye yezinyawo zakho. Ngaphandle kokulahlekelwa ibhalansi.
- Bese wehlisa umzimba wakho kancane. Umlenze oshiywe ngemuva kufanele ugobe kuze kube yilapho idolo lishaya phansi.
- Idolo langaphambili kufanele lifane nomhlabathi. Gcina ibhalansi yakho.
- Buyela emuva endaweni yokuqala bese uphinda ukunyakaza okufanayo kodwa ngomunye umlenze.
Isandiso se-Hip
Lo mnyakazo udinga ukulala ebhentshini, noma-ke embhedeni ushiye okhalweni ngapha nangapha imilenze nezinyawo zilenga phansi.
- Kufanele uphakamise imilenze yakho ngasikhathi sinye, enza amandla ngemisipha yamathanga nezinqe. Ifinyelela ezinqeni.
- Kulesi sikhundla, ukhahlela umoya, ngamadolo agobile, umlenze owodwa uzosondela esifubeni kanti omunye usesemoyeni.
Ingcindezi ekhazimulayo
Lala phansi ushiye amadolo, izindololwane, nezingalo phansi. Amadolo ezinqeni nasezindololwaneni aqonde ngqo namahlombe.
- Cindezela esiswini bese uqondanisa emuva kahle. Phakamisa umlenze wakho wesobunxele kuze kube yilapho idolo lisezingeni le-hip, liguquguquka.
- Cindezela ama-glutes akho okungenani Imizuzwana engu-3 futhi yehlela endaweni yokuqala. Yenza ama-reps ayi-10 kuye kwangama-20 bese uya komunye umlenze.
Ukuphakanyiswa kwe-pelvic
Thola umata noma indawo ethambile. Lala kuso bese ubeka amathe ezinyawo zakho phansi, ushiye imilenze yakho igobile. Izingalo ezinhlangothini zeluleke endaweni ekahle.
- Ephakamisa indawo ye-pelvic emoyeni, ukhiphe ingcindezi ngamathanga ikakhulukazi izinqe. Ngemuva kuyishiya ngaphakathi diagonal phansi. Akufanele iqonde.
- Gcina leso sikhundla imizuzwana embalwa uphinde ulale phansi ngaphandle kokuthinta umata ngezinqe zakho ukuze ingcindezi iqhubeke nokuba khona.
- Ukuthola imiphumela emikhulu, kunconywa ukuthi wenze lo msebenzi okungenani ama-4 ngeviki bese uphinda uchungechunge lwe- 15 ukunyakaza.
- Ungabeka ifayela le- inesisindo esingu-2 kuya ku-4 kilos esiswini ukwenza ingcindezi ethe xaxa bese uvivinya umzimba ngokwengeziwe.
Lokhu okunye kokuzivocavoca esikweluleka ngakho ukuba uqalise emsebenzini wobukhazikhazi, kubalulekile ukuqala ngokunyakaza okulula kepha ngasikhathi sinye kusebenza ngempumelelo. Gcina irekhodi naye ezemidlalo kanye nokudla okuhle ngani imiphumela ilungile kakhulu.