Imilenze emifushane ezinyangeni ezimbalwa nje, noma ukuzivocavoca okulula "Isitoreji"

Kunezinhlobo eziningi zokuzivocavoca ezisiza ukuthuthukisa ukuma kwamathambo namathanga. Abaningi besifazane bakholelwa ukuthi bafaka ukuqeqeshwa kwamandla nokuvutha kwe-cardio, futhi ngenxa yesizathu esithile bayakhohlwa ngokuphelele ngemithwalo emihle. Kusukela esihlokweni ozothola ngesinye sezivivinyo eziphumelela kakhulu zomzimba ophansi - "Isitoreji." Ekuboneni kokuqala kubonakala kulula, kodwa emva kwemizuzwana engu-20-30 uzoqonda ukuthi kungani abathandi bokuzivocavoca "abakhanyisiwe" babheka ngokuthi "Isihlalo sokufa".

Uma ungenayo isikhathi sokuqeqesha okugcwele, khona-ke "uSihlalo" uyenawe kuphela. Zizwa ukhululekile ukwenza lo msebenzi kabili ngosuku ngezinqubo ezimbalwa, futhi ulungise ukudla ngokuthanda imikhiqizo ewusizo.

Izinzuzo ze-"Stool"

Izinzuzo zomzimba

Yimiphi imisipha esebenza ngesikhathi se "Stool"

  1. I-Quadriceps femoris (i-quadriceps). Yile ndawo eyenza umsebenzi omkhulu kunazo zonke phakathi nalolu hlelo. I-Quadriceps inesibopho sokugcina isikhundla semilenze namadolo. Uma ufuna ukuthola iphethini elihle le-muscle - "uSihlalo" lizofanelana ngokuphelele. Ekusebenzeni kwayo akukho ukwesaba ukupompa i-quadra bese uthola imilenze emithathu-ntathu ngemisipha ekhukhumezayo.
  2. Ukuzivocavoca kufaka hlangana nemisipha engemuva kwethanga, okuphethwe ukuqiniswa kwamajoyini akho namadolo.
  3. Le nqubo ibuye ihlanganise imisipha ye-gluteal. Sibonga "uSihlalo" bazobe beqeqeshwe futhi baqiniswe. Kubalulekile ukuthi uqede ikhasi le-orange kanye nalabo okuthiwa "izindlebe".
  4. Inqubo ye-isometric iqinisa emuva okuphansi, okubangela isikhundla esifanele somzimba ngesikhathi sokuvivinya umzimba.
  5. "Stool" ihlose ukuqinisa ibhande lehlombe. Ikakhulukazi kunconywa ngomsebenzi wokuhlala phansi (ukuxazulula ukungezwani okuvela kule ndawo).
  6. Naphezu kokuthi umsebenzi uhlose kakhulu engxenyeni engezansi yomzimba, imisipha yomzimba izothola ingxenye yomthwalo. Ngesikhathi sokubulawa kwayo, zama ukudweba esiswini bese uqhubeka uqinile.
  7. "Gwema" - okunye kokuzivocavoca okumbalwa okuqinisa imisipha yamathole. Uma ungeke ukwazi ukuziqhayisa ngemilenze ekhonjiwe, bese emva kwezinyanga ezimbalwa umsebenzi ojwayelekile ungasebenza ngaphakathi kwezingubo eziqinile neziketi ezifushane, ungesabi ukubonisa izinyawo zakho kwabanye.

Ubani ongakwazi ukwenza "Isitoreji"

Lo msebenzi uvunyelwe uma kwenzeka ukulimala kwamadolo, njengoba kubangela umthwalo osindayo kubo. Uma unenkinga ngamalungu, sincoma ukuthi uxoxe nodokotela.
Okubalulekile: ngaphambi kokuthi 'uhlale esihlalweni,' qiniseka ukuthi udlala kancane kancane. Abesifazane abaningi abaqala ukujwayela le nqubo, bakhononda ngokutholakala kokugubha ngesikhathi sokuzivocavoca. Futhi emva kokuthi "uhlezi esihlalweni" kufanele welula imisipha evuthayo. Ngakho-ke, ngenxa yinkimbinkimbi yonke, ngeke uthathe imizuzu engaphezu kuka-10-15, futhi umphumela wokuqeqesha uzofika emavikini ambalwa okuqeqeshwa kanzima.

I-Technique yokwenza "Isitoreji"

  1. Phindela emuva odongeni. Izinduku kufanele zibe kude no-20 cm odongeni.
  2. Beka imilenze yakho ibe mkhulu kunomkhawulo wamahlombe akho, gcina izingalo zakho zikhululekile noma uzifake esifubeni sakho. Ukuze uthole abathandi bokuzivocavoca abaphakeme kakhulu kunconywa ukwenza umsebenzi wokuzivocavoca ngesisindo samahhala. Kuyoba khona ama-dumbbell amabili okwanele ka-1-3 kg. Ungakhohlwa ukuthi kunzima kakhulu ukwenza imishini yezemidlalo, ngakho-ke sincoma ukuthi ungacabangi amakhono akho angokwenyama.
  3. Ngemva kokuphefumula, cwilisa phansi, uguqa ngamadolo. Buka isikhundla sakho sokubuyela emuva. Kufanele ngaso sonke isikhathi agxilwe ekusekeleni.
  4. Yehla endaweni ephansi (lapho amathanga ahambisana nesitezi). Ukuze wenze kahle umsebenzi, cabanga ukuthi kukhona isihlalo ngemuva kwakho, okudingeka uhlale khona. Lapho amadolo egobile ngakwesokudla - ukukhiya. Bamba kule ndawo isikhathi eside ngangokunokwenzeka.
  5. Bese ubuyela kancane esimweni sokuqala. Njengama-classical-bends, amadolo kufanele ahambe kancane. Thatha ikhefu ngamaminithi ambalwa, bese uphinda "Sihlalo" futhi. Uma uqonda ukuqaliswa okuyisisekelo, ungaba nzima ukwenza umsebenzi futhi ungacindezeli umhlane wakho odongeni. Kulokhu, kuzodingeka ugcine icala ngqo.

Kwabaningi besifazane, izinkinga eziyinhloko zihlotshaniswa ngaphakathi kwethanga ukuze zisebenze le ngxenye yemilenze, siphakamisa ukubeka i-fitball phakathi kwamadolo. Kulokhu, udinga ukugcina ukuhamba okulungile futhi ngesikhathi esifanayo ucindezele ibhola ngezinyawo zakho.
Ithiphu: uma ukuzivocavoca okubonakalayo kukubonakala kukuthinta kakhulu, ungenza ube namandla kakhulu. Eqinisweni, kuzodingeka wenze izikwele ezijwayelekile. Kodwa ubunzima bukhona eqinisweni lokuthi kufanele uhlale uqondile emuva. Yenza lo msebenzi izikhathi ezingu-10-15 ngezinqubo ezimbili. Ukuze uqhubekele phambili ukuyicindezela, ungahlala isikhathi semasekhondi angu-2-3 endaweni ephansi.