Sihlalo oMkhulu wokuZilolonga iMifanekiso
Usihlalo wokuzivocavoca unokunceda ukwandisa ukujikeleza kunye nokuguquguquka. Banokuqinisa izihlunu zangasemva kunye nokugaya. Isitulo sinokusetyenziselwa ukolula ngokukhuselekileyo ngaphandle komngcipheko omncinci wokuphulukana nebhalansi yakho kwaye singashukunyiswa ngokulula okanye sigcinwe. Usenokuzama nobunzima basimahla ngokwenza umthambo.
Shushubeza
Ngaphambi kokuba uqale ukuzilolonga, kungcono ukufudumala kangangemizuzu eli-10 ukuya kweli-15. Oku kunokwenziwa ngokuhamba phantsi rhoqo, ngokukhawuleza ukukhawulezisa iingalo kunye neenyawo ukuphakamisa ukubetha kwentliziyo. Injongo kukunyusa ubushushu bezihlunu zakho ezingundoqo. Ukumatsha kungabandakanya iinzwane okanye iimpompo zesithende, izingqisho ezahlukeneyo kunye nokubekwa ngendlela eyahlukileyo kweengalo. Ukuthatha ixesha lokuzifudumeza kunciphisa umngcipheko wokwenzakala.
Neck ukolula
Ukuhlala ubude esihlalweni, ukungenisa umoya kunye nokwandisa intamo. Kwi-exhale vula intloko uye egxalabeni lasekunene. Nje ukuba intamo ijijeke ngokupheleleyo, zoba isilevu usiya egxalabeni ukuze uve ukuba wolule kakhulu ecaleni kwentamo. Gcina imiphefumlo emithathu kwaye ubuyisele intloko kwiziko. Phinda kwelinye icala. Ukuze uhlale ukhuselekile, jika kuphela ukuya kwinqanaba lendalo kwaye unganyanzeli ukujijwa. Ukuba kukho ukungahambi kakuhle okanye iintlungu, phuma ngaphandle.
Ukuhlala Phakamisa Umlenze
Ukomelela komlenze okuphuculweyo, hlala ngeenyawo zombini uthe tyaba emhlabeni. Ngomqolo omde kunye nomxholo obandakanyekayo, phefumla nangumphunga, phakamisa imilenze yomibini kubude obutofotofo. Kwi-inhale, khulula iinyawo phantsi. Phinda amaxesha ali-10 ukuya kweli-15.
Imilenze inokuhlala iphakanyisiwe ukuphefumla okuninzi, kwaye ungongeza kwimiqolo yamaqatha okanye ukujija nokwandiswa konyawo.
Ukuxhathisa Ukuzilolonga
Ukongeza ibhendi yokumelana kuya kwakha amandla kuwo wonke umzimba, kodwa ngakumbi kumzimba ongaphezulu. Ukubamba ibhendi yokuxhathisa kwizandla zombini, ububanzi begxalaba ngaphandle, zolula iingalo ziye phambili. Cothisa izandla zide kude kude omnye komnye njengoko unakho, emva koko ucothe ubuyele embindini. Phinda amaxesha ali-10 ukuya kweli-15. Iingalo zinokubanjelwa ngaphezulu kwentloko nasemva komva ukuze usebenze kumaqela emisipha ahlukeneyo.
kuchaphulo olu malunga ukuthandana umhlobo wakho osenyongweni
Iidumbbells zamandla
Iidumbbells ezilula ziya kuphucula ukuhamba kunye namandla kwiimisipha kunye namalungu. Zininzi iindlela zokuzilolonga ezinokwenziwa zihleli nge-dumbbells, kubandakanya ii-biceps curls, i-triceps extensions kunye noxinzelelo lwamagxalaba.
Kwii-curls ze-bicep, bamba i-dumbbell enye kwisandla ngasinye, zibandakanye umongo kunye nokutyala iinyawo ngokuqinileyo emhlabeni. Ukujongana neentendelezo ukuya eluphahleni kwaye ugobe kancinci ingqiniba. Zisa ubunzima egxalabeni lakho kwaye ukhulule kancinci ungathathi hlangothi. Ukuze usebenze i-triceps, vula izandla ukuze iintende zijongise ngaphakathi. Zisa ubunzima kwinqanaba lesifuba emva koko, zolula iingalo njengoko usityhala sibuyele umva kangangoko unako, ucofe i-triceps kulwandiso olupheleleyo. Ukomeleza igxalaba ngobumnene, bamba ubunzima ngaphezulu kwamagxa kwaye ucinezele phezulu, wolulela iingalo eluphahleni, emva koko ukhulule ungathathi cala. Phinda i-10 ukuya kwi-15 yeempendulo zomsebenzi ngamnye.
Ukomeleza isisu
Ukuhlala emaphethelweni esitulo iinyawo zakho zombini zityalwe zaqina emhlabeni, phakamisa umlenze wasekhohlo nedolo ligobe phezulu kangangoko unokubamba. Misa kancinci kwaye uphefumle kathathu, uphefumle ngokuzeleyo, ugcine umqolo omde kunye nomongo wokuzibandakanya. Khupha umlenze wasekhohlo kwaye ubuyele kwindawo yokungathathi cala. Phinda ngomlenze wasekunene. Gcwalisa ubuncinci ukuphindaphinda kwe-10 kwicala ngalinye.
Ukolulwa kwecala
Ukunceda ukuphucula ubhetyebhetye, ukolula osecaleni kuya kuvula amacala omzimba, kuphucule ukuhamba kwamagxa kunye nokwakha amandla asisiseko. Ukuhlala ngasemva esihlalweni, sebenzisa umva wesihlalo ngenkxaso. Fikelela ngengalo yasekhohlo, utsale iincam zeminwe yakho kwaye wolule umqolo kwaye uziva icala lomzimba lide. Hlala uqhagamshele ngokulinganayo kumacala omabini esinqe. Phefumla ngokunzulu ukwandisa ukolula. Bamba i-5 ukuya kwi-10 yokuphefumla. Tshintsha amacala.
Umqolo ojija
Ukujikeleza ngobunono komqolo kuphucula impilo ebuyayo, ukuguquguquka kunye nokuhamba ngokubanzi. Ukuhlala ubude esihlalweni, phefumlela ngaphakathi kwaye uzise zombini iingalo emacaleni ukuphakama kwamagxa. Kwi-exhale ujikeleze kancinci uye kwicala lasekhohlo ude uve uxhathiso. Misa kancinci kwindawo yokuxhathisa kwaye uvumele iingalo ukuba ziphumle apho ziwa khona. Bamba kwaye uphefumle ngokunzulu ukuphefumla okuhlanu. Buyela kwiziko. Phinda kwelinye icala.
Ukolula umlenze ngaphakathi
Ukuhlala ubude emaphethelweni esihlalo, yandisa umlenze wasekhohlo kwicala lasekhohlo ukuze uthi nkqo kwaye unyawo luhlale luphelele phantsi. Phakamisa ingalo yasekunene ngqo nasesilingini, ugcine i-bicep kufutshane nendlebe. Tsala phezulu ngeengcebiso zomnwe wasekunene ngelixa ugcina umlenze wasekhohlo wandisiwe. Bamba kwaye uphefumle i-5 ukuya kwi-10 yokuphefumla okude. Tshintsha amacala. Kuya kufuneka uzive ukolulwa kwithanga langaphakathi kunye namacala omzimba ongaphezulu. Lo msebenzi unokuqinisa izihlunu zenyonga, amagxa kunye nesisu.
Ukolulwa kweQuad
Lo msebenzi awunokwelula kuphela ii-quads, kodwa unokunciphisa uxinzelelo emanqeni. Ukuma emva kwesitulo kunye nokusebenzisa umva wesihlalo ngenkxaso, tshintsha ubunzima bakho kunyawo lasekhohlo kwaye uphakamise umlenze wasekunene. Tsala unyawo emva kwakho, ubambe unyawo okanye iqatha. Ukuba awukwazi ukufikelela elunyaweni, ibhendi yokumelana okanye umtya weyoga unokunceda. Ukugcina amadolo emgceni, cinezela idolo lasekunene emhlabeni kwaye utyhale unyawo esandleni. Ukuhlala ulungelelwaniso olulungileyo ukunqanda ukujija idolo okanye umva, gcina umqolo umde kwaye ungavumeli umlenze ophakanyisiweyo unyukele ecaleni.
Bamba ukolula imizuzwana engama-30 kwaye uphinde ngomlenze ochaseneyo.
Ndihleli kwiHip Stretch
Ukuza emaphethelweni esihlalo ngeenyawo zombini ezityaliweyo emhlabeni, tshintsha ubunzima kumlenze wasekunene kwaye uphakamise umlenze wasekhohlo ukuze iqatha lize phezulu ethangeni lasekunene. Zama ukufumana i-shin parallel nomgangatho. Gobisa iinzwane zakho ngasemva, tyhala ngesithende kwaye ulahle idolo lasekhohlo emhlabeni. Kuya kufuneka uzive ukolulwa kumlenze wangasekhohlo wangaphandle. Gcina imizuzwana eyi-10 ukuya kwe-20 uze utshintshe amacala.
Ukuhlala Ukwandiswa kwesifuba
Ukwandisa izihlunu zesifuba kunye nokwakha amandla kumqolo ongezantsi, zisa iingalo emva kwakho ukuze ubambe ngasemva kwesihlalo. Ukuhambisa amagxa ezantsi kunye nokwandisa umqolo, ukungenisa kunye nokuphakamisa isifuba. Khawufane ucinge ukuba umqolo wanda kwaye ukhula ixesha elide xa uphefumla. Thatha i-5 ukuya kwi-10 yokuphefumla okude kwaye ukhulule.
Yolula iTricep
Ukuhlala ubude esihlalweni sakho, phakamisa ingalo yasekhohlo esibhakabhakeni. Yilahle ingalo ukuze isandla size emva kwentamo, ingqiniba ekhombe esibhakabhakeni. Thatha ingalo yasekunene kwaye utsale ngobunono ingqiniba yasekhohlo uye kwindlebe yasekunene. Kuya kufuneka uzive wolule kwii-triceps zakho. Bamba kwaye uphefumle imiphefumlo emi-5 ukuya kweli-10, emva koko utshintshe amacala.
Ukolula ihlombe
Uhleli umde, phakamisa ingalo yasekhohlo uze uyizobele kude ngaphambili komzimba wakho kangangoko unako. Bamba ingqiniba yasekhohlo ngesandla sasekunene kwaye ngobunono uzobe ingalo yasekhohlo isondela emzimbeni. Kuya kufuneka uzive wolule kwicala lasekhohlo legxalaba elingasemva kunye nasemva komphezulu. Phinda kwelinye icala.
Yongeza iBhola yozinzo
Nangona ayisosihlalo esiqhelekileyo, ibhola enkulu, enokuqina enokuthambeka ilungele ukuhlala phantsi. Ziyahlukahluka kwaye ziphucula amandla asemgangathweni kunye nokulinganisela ngokuhlala kuzo. Yonke imithambo ehleliweyo inokwenziwa kwibhola yozinzo. Ukuzilolonga okumileyo, usebenzisa udonga lwenkxaso, nako kuyanceda. Sebenzisa ibhendi yokumelana kunye nebhola yozinzo ngaxeshanye iya kunyusa ukuzilolonga.
Ukuzilolonga egxalabeni nasemqolo, bamba ibhendi ebanzi ngakumbi kunobubanzi begxalaba. Faka kwaye uzise ibhanti ngaphezulu kwentloko yakho uyolule. Buyela ngokungathathi hlangothi kwi-exhale. Phinda amaxesha ali-10 ukuya kweli-15.
Ukuzivocavoca Kusihlalo oPhezulu kunye nokunye
Ukuphila ngendlela esempilweni ephezulu kufuna umthambo kunye nokutya okunezondlo. Ukuzivocavoca kathathu ukuya kwabahlanu ngeveki ubuncinci imizuzu engama-30 kuya kuvelisa inzuzo enkulu kwimpilo yakho. Ngaphambi kokuba uqale nayiphi na inkqubo yokuzivocavoca, cela ugqirha wakho ukuba yeyiphi imithambo efanelekileyo efanelekileyo kuwe.
Fumanisa okungakumbi ngokuphila usempilweni kwaye uhlale usebenza:
- Ukuzivocavoca okuPhezulu
- Udidi lweYoga: Udliwanondlebe noJohn Schlorholtz
- Amandla oQeqesho lwaBadala
