Xa sithetha ngoqeqesho lwempundu, kubonakala ngathi yinto eyahlukileyo ngakumbi okanye rhoqo kwabasetyhini. Nangona kunjalo, ifayile ye- ukuzilolonga ngokuqaqamba kwamadoda zikwabalulekile ekusebenzeni kakuhle. Ukuba ungomnye wabo bafuna ukuya ejimini ukuze babe nomzimba owomeleleyo nolungeleleneyo, kufuneka ubandakanye imithambo eyahlukeneyo yeempundu kwinkqubo yakho.
Kweli nqaku siza kukuxelela zonke iimpawu kwaye zeziphi ezona zilolongo zilungileyo zamadoda.
Uqeqesho lozuko
Into yokuqala ekufuneka siyazi kukuba ziimpundu Ziliqela lezihlunu ezi-3 ezenziwe yigluteus maximus, phakathi kunye nokuncinci. Nangona sikholelwa ukuba ayinanjongo yokusebenza kunye neyobugcisa, iyabandakanyeka kwiintshukumo ezininzi nakwimisebenzi yemihla ngemihla. Kule nto siyongeza ukuba inomsebenzi wobuhle kwaye iba yenye yeendawo esinomdla wokwenene kuqeqesho kuzo. Ayisibafazi kuphela abafanele babe neempundu ezintle ngendlela yobuhle, kodwa namadoda.
Kuqhelekile ukubona ukuba amadoda ayalukhulula uqheliso lomzimba ngesiqhelo ngenxa yobunzima bawo okanye ukuziva ukuba akahambeli ngokwaneleyo. Into ekufuneka ithathelwe ingqalelo xa uqeqesho lwempundu, njengaso nasiphi na isihlunu, kukutya. Asinakho ukufumana ubunzima bemisipha kwixesha elide ukuba asinayo intsalela yekhalori ekudleni. Oku kuthetha ukutya iikhalori ezininzi kunokuba sisebenzisa kubomi bethu bemihla ngemihla. Ukuthatha ingqalelo ukuba isiseko sekhalori esisetyenzisiweyo singaphezulu kunenkcitho iyonke, siya kufumana ubunzima kungekuphela nje kwimisipha, kodwa nakwamanqatha.
Nangona kunjalo, la mafutha omzimba anokupheliswa kwinqanaba lokulahleka kweekhalori apho siya kuthi senze inqanaba lenkcazo. Kulapho izihlunu ziya kuchazwa ngakumbi kwaye ipesenti yethu yamanqatha omzimba yehle.
Umsebenzi wokuzivocavoca ngokuqaqamba kwamadoda
Izihlunu ezinobungangamsha zihlala zibuthathaka kuzo zonke iiyure esizichitha sihleli. Ke ngoko, kuyathakazelisa ukwenza imithambo ngaphambi kokuba wenze imithambo eglileyo yamadoda. Umzekelo, sinokwenza imithambo yokusebenza kwamadolo kwaye siyakubuyisa i-pelvis amatyeli aliqela. Apha sinika ikhontrakthi phambili kwaye senza iiseti ezimbalwa zokuphindaphinda ezili-10.
Ukutshatyalaliswa kunye nokuphindaphinda kwe-pelvis Yinto esetyenziswa kakhulu kwiiPilates kodwa kuyathakazelisa ukuyazi kakuhle ngaphambi kokuqala. Ukubuyela umva kubalulekile ekusebenzeni kwe-gluteus kuba i-pelvis kufuneka ihlale iphakama. Ukutyhala umva naphambili sisitshixo sokuqaqamba kokuvula. Ayisiyomfuneko kuphela ukuba wenze ii-squats kunye ne-deadlifts, ezizezona ziqhelekileyo zokuzilolonga ezisetyenziswa kuyo yonke imbaleki. Zizinto ezimbini ezilungileyo kakhulu ezinokukunceda ukuba uphucule i-gluteus yakho ngaphandle kweminye imisipha yomlenze efana ne-quadriceps kunye nemisipha.
Ukuziqhelanisa nozuko kumadoda abalulekileyo
Ngoku siza kwenza isishwankathelo soluhlu lokuzilolonga iimpundu zamadoda ezibalulekileyo kwaye ekufuneka zibekhona kwinkqubo yonke:
- Ukunyuka kwe-Hip: Lo msebenzi waziwa njengeHip Thrust kwaye unokusetyenziswa ngaphandle kobunzima, ngebhanti, okanye ngeebhendi zelastiki, phakathi kwabanye. Ukuzivocavoca ngokufanelekileyo kwaye kukho iziphumo ezilungileyo kakhulu. Iyenziwa ngokunyusa i-hip okubandakanya ukuphindaphinda kwe-pelvis, isisu esithe nkqo kunye nokugcina amadolo angama-90 degrees. Kuyimfuneko ukuba uhlala umzuzwana omnye okanye emibini ngaphezulu kokucofa i-gluteus.
- Isibalo sozuko: Yenziwe ngebhanti yelastiki ejikeleze amadolo kwaye kusetyenziswa ubunzima bethu, / okanye ibhendi yelastiki. Inkqubo iyafana neHip Thrust.
- Ukwandiswa kwe-hip eyandisiweyo: Njengakwimithambo yangaphambili, inokwenziwa ngaphandle kobunzima, ngebhanti e-elastic okanye ngamanye amaxesha kumatshini owaziwa njengophindaphindayo. Ihlala isetyenziswa rhoqo ngebhanti e-elastic. Kuya kufuneka ugcine isisu sakho ngaphakathi kunye nomqolo ongezantsi ongathathi hlangothi ukunqanda ukwenzakala.
Olunye uqeqesho olunomdla kumbindi kukugoba okusongelayo phantsi okanye i-TRX curl. Ngomnye woqheliso olunokusebenza okukhulu kwemisipha kunye negluten edibeneyo. Singayenza kokubini ebomini bakho njengokuzalwa kunye nayo ulwandiso lomlenze ngokugoba nokuthoba. Le meko ilukhuni kodwa ivumela ukwenza inkqubela phambili encinci ekuhambeni kwexesha. Enye yezinto ezibalulekileyo ekufuneka zithathelwe ingqalelo kwimithambo ebalulekileyo yokuziqhelanisa nokuseka ukugcwala okuqhubekayo. Ukwazi ukuba siphucula ubuchule kunye nenkqubela phambili kulolongo kufuneka sazi izinto eziguqukayo zoqeqesho.
Ungazisebenzisa njani iziphumo
I-deadlift kunye ne-squat yimithambo ebalulekileyo kuwo nawuphi na umlenze. Kwaye kukuba babandakanya inani elikhulu lamaqela emisipha phakathi kwawo ziimisipha kunye nee-quads kunye ne-glute. I-squat ngumthambo ogqityiweyo onokunceda ukuphucula iimpundu ngendlela ephawulekayo. Kukwanjalo nakwinto yokufa. Ingxaki kule mithambo kukuba banendlela entsonkothileyo. Kwabaqalayo, kuyacetyiswa ukuba ingcali ibe kufutshane ngalo lonke ixesha ukulungisa imeko. Ziqhelaniso noqeqesho olunoluhlu olubanzi lokuphucula kunye nokulayisha ngaphezulu okuqhubekayo kunokumiliselwa ngokulula.
Iziphumo ezifunyenwe kule mithambo mibini, asizukuphucula nje iimpundu, kodwa nomlenze wonke.
Ukwazi ukuba ungazisebenzisa njani iziphumo zoqeqesho lokuzilolonga kwamadoda kufuneka sazi uxinzelelo ngoomatshini, uxinzelelo lwe-metabolic kunye nokonakala kwemisipha. Zezona zinto zibaluleke kakhulu ezijongene nokuphuhlisa i-hypertrophy. Ukuseka uxinzelelo lomatshini olusebenzayo kufuneka sigcine imithambo enophindaphindo oluncinci kunye nomthwalo ophezulu kunye nezinye ezinenani elikhulu lokuphindaphinda nomthwalo ongezantsi. Ngale ndlela siya kukhathalela ukuqinisekisa ukugaywa kweeyunithi zemoto eziphakamileyo kakhulu. Ezi yunithi zeemoto zezazo, emva kwayo yonke loo nto, eziza kunceda ukwenziwa kunye nokwanda kweeseli zesathelayithi ezinoxanduva lwedola yenucleus yokuphuculwa kokukhutshelwa kweeproteni kunye nokonyuka kokuvuselelwa kokudityaniswa kweprotein.
Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga nokuba zeziphi ezona zilolongo zilungileyo zamadoda.