Ngenxa yezizathu ezivakalayo, amaxesha amaninzi asikwazi sichitha ixesha lethu lokuya kwindawo yokuzivocavoca, kodwa ziqhelisele ekhaya. Ukulandela a inkqubo yemidlalo yeveki, unokusebenzisa olu luhlu lwemithambo ye-glutes, ngaphandle kokulibala ukufudumala kwangaphambili kunye nolunye uthotho lwemithambo ukuqinisa umzimba ophezulu kunye namalungu.
Unako yenza isicwangciso sakho seveki kwaye womeleze umzimba wonke ngothotho lwe Iiyure ezi-3 ukuya kwezi-4 ngeveki, oko kuya kuxhomekeka kubuchule kunye nomgudu wakho. Sinikezela ngothotho lwemithambo ukuze ukhethe kwaye uyisebenzise kwindlela yakho yesiqhelo. Ungalibali ukuba unemisebenzi emininzi onokuthi uyiyile ngokuthanda kwakho kwaye sibe negalelo kwamanye amanqaku, njengeenkumbulo. umva umthambo ukwenza ekhaya, imithambo imilenze, de pecho okanye iinkqubo ze fumana ubunzima bemisipha
Izikwere
Ngenye yezona zinto ziyaziwa kakhulu kwaye apho isetyenziswe kuzo zonke iiklasi zezemidlalo, ekubeni ihlanganisa ukuqiniswa kwe-glutes, amathanga kunye nemilenze. Lo msebenzi udala ukuxhathisa kwaye unokudalwa ngenye inguqu ngakumbi, kuba inokwenziwa ngobunzima okanye iidumbbells ezingalweni.
- Ukuma, yalula imilenze yakho ekuphakameni kwamagxa.
- guqa amadolo akho y ihla kancinci, usoloko uthe tye umqolo nentamo. Amathanga kufuneka ahambelane nomzimba kwaye ngaphandle kokugoba amadolo kakhulu, akufanele adlule umgca wengqikelelo weengcebiso zeenyawo.
- Después buyela kwindawo yokuqala ngokucothayo. Yenza i-8 yokuzivocavoca kwi-3 series.
Amanyathelo angamanye
- Ukuma kunye ne imilenze hip-ububanzi ngaphandle, sizama ukunika a Nyathela okanye qhubela phambili ngomlenze wonke. Umqolo nentamo kufuneka igcinwe ithe tye ngamaxesha onke.
- Umlenze esiwenzayo kufuneka igobe phambili kwaye omnye umlenze kufuneka ugobe ngedolo ixhaswa emhlabeni. Khumbula ukuba idolo lomlenze wangaphambili akufunekanga lidlule ubude bonyawo.
- Después Buyela kwindawo yokuqala. Lo msebenzi unokwenziwa nzima ngakumbi ngokusebenzisa iintsimbi okanye iidumbbells ezandleni zakho. Siyaqhuba I-8 yokuzivocavoca ye-3 series.
Umda wecala
- Ngaphakathi sime, ngomqolo neentamo ezithe tye.
- Sihambisa omnye wemilenze ecaleni, ukutyibilika nje kwaye ngaphandle kokuyiphakamisa (kufuneka yolulwe ngokupheleleyo). Omnye umlenze kufuneka uguqulwe i-90 degrees.
- Sithatha umlenze esiwusolulile kwaye siphinda umsebenzi. Senza imithambo esi-8 ngomlenze ngamnye ngothotho olu-3.
Kettlebell Swing
Lo msebenzi usetyenziswa ngokubanzi kwi-Crossfit, ilungele ukwenza i-gluteus, i-biceps kunye nommandla wesisu. Yenziwa ngoncedo lwe kettlebell.
- Ukuze siyenze siyaphakama, ukuvula imilenze yakho kumgama omkhulu phakathi kwamagxa, Iinyawo mazikhomba ngaphandle.
- Sigoba amadolo ethu, sithatha ubunzima esinabo phantsi kunye siphakamisa phambi komzimba. Umva kufuneka uthe tye ngokupheleleyo, ujonge phambili kwaye imilenze igobe kancinci. Akukho mfuneko yokugoba njenge-squat. Senza imithambo esi-8 ngothotho olu-3.
ibhulorho yegluteal
- Lo msebenzi uphantsi. Singqengqe sijonge phezulu imilenze igobiles, iinyawo ziphumle emgangathweni kunye neengalo zolule emzimbeni.
- Siphakamisa i-pelvis ngokuthatha i-glutes emhlabeni. Kufuneka ugcine umzimba wakho ulungelelaniswe kakuhle (i-pelvis, amagxa kunye nomboko).
- Sibamba imizuzwana emibini kwaye Sihla ngokukhawuleza ukuya kwindawo yokuqala. Senza i-8 yokuzivocavoca kwi-3 series.
uxinzelelo lwegluteal
- Phantsi Sime sijonge phantsi. Sibeka amadolo ethu, iingqiniba kunye neengalo zethu phantsi. Amadolo akho kufuneka abe kubude be-hip kwaye iingqiniba zakho kufuneka zibe kumgca othe ngqo kunye namagxa akho.
- Siqinisa indawo yesisu kakuhle kwaye sigcine umva kunye nentamo ngqo. Siphakamisa enye yemilenze de idolo ligobe ekuphakameni kwe-hip.
- Sicinezela kakuhle indawo ye-gluteal imizuzwana emi-3 kwaye siyehla kwindawo yokuqala. Senza imithambo esi-8 kumlenze ngamnye kwi-3 series.
Ukunyusa umlenze wangemuva
- Sigcina i-posture emhlabeni kwaye Sime sijonge phantsi. Sibeka amadolo ethu, iingqiniba kunye neengalo zethu phantsi. Amadolo akho kufuneka abe kubude be-hip kwaye iingqiniba zakho kufuneka zibe kumgca othe ngqo kunye namagxa akho.
- Siphakamisa enye yemilenze ukuphakama kwe-hip kwaye ngaphandle kokugoba idolo. Sigcina i-posture, yehla ngeesentimitha ezimbalwa kwaye uye phezulu.Senza ezi ntshukumo ezincinci kwimizuzwana engama-30.
- Siphinda ngomnye umlenze. Senza imithambo emi-4 emlenzeni ngamnye ngothotho lwe-3.
Ukuxhwilwa kwecala lokukhaba
- sangqengqa emacaleni ecaleni. Sigcina umqolo wethu uthe tye kwaye sibeka intloko yethu kwingalo yethu egobileyo.
- Siphakamisa umlenze malunga nama-70 degrees malunga. Siza kuqaphela apho sifanele sihambe khona xa siziva ukuchithwa kwe-gluteus.
- Después sibuyela kwindawo yokuqala kwaye siphinda umthambo.
- Siqala ukuzivocavoca kwakhona kwelinye icala kunye nomnye umlenze.. Senza imisebenzi ye-8 ye-3 series ngomlenze ngamnye.