Inkqubo ye- uqeqesho lomzimba ivumela abantu ukuba baphumelele ngokusebenza okuphezulu ngemizimba yabo, befumana iimpawu ezinjengokuphendula, ubugorha kunye nezinye izinto ezibalulekileyo ukuze baphumelele kulo naluphi na uhlobo lomdlalo.
Kuzo zombini iimeko, uqeqesho lufuna ukuba Inkqubo 'yokufudumeza' Oku kubandakanya ukolula uninzi lwezihlunu zomzimba, ngakumbi ezo ziya kuba yinxalenye yenkqubo yomsebenzi yamva. Ukuzivocavoca okunikezelwe kulo msebenzi kuyaziwa njengokuzolula umzimba.
Inkqubo ye- udibaniso Yenza uluhlu lwemithambo eyahlukeneyo ngaphandle kokuzilolonga kwezemidlalo, kwaye ineempawu ezithile ezenza ukuba ikhetheke: ngokuthe ngcembe kunye nenkqubela phambili, wolule izihlunu kangangesithuba semizuzwana engama-20 ukuya kwengama-30. Iintshukumo zinokuba ngohlobo lokuphindaphinda okwenyukayo, kunye nokufumana imisipha ukuze ikwazi ukolula ngokuchaseneyo. Ukolula kuhlala kufuna uncedo lomnye umntu.
Inkqubo ye- udibaniso Ayisiyiyo enye yezenzo ezifuna eyona migudu, okanye enye iluncedo kakhulu xa kufikwa ekunciphiseni iikhalori. Oku kwenzeka ngenxa yokuba umsipha awuxinezelekanga, njengoko kunjalo nakwezinye iiklasi zokuzilolonga, kodwa umsipha ulungiselelwe nje kwaye ufudunyezelwe umthambo olandelayo: kufuneka kuthathelwe ingqalelo ukuba umsipha uyabanda uphumle, kwaye ngequbuliso uye ityhalelwe kwimfuno ephezulu kakhulu.
Ekupheleni koqeqesho lomzimba, imithambo eyoluliweyo iyasebenza ukuze kungabikho sihlunu sisetyenzisiweyo sihlala kwimeko yoxinzelelo esisigxina, sibanceda ukuba baphumle.
Bona kwakho:
- Ukuzilolonga
- Ukuzivocavoca umzimba
- Ukuzivocavoca amandla
- Ibhalansi kunye nokulungelelanisa imithambo
Ukuzilolonga umthambo kuvumela:
- ukuphucula ukufunda kweentshukumo ezinxulumene nezemidlalo,
- ukunciphisa umngcipheko wokulimala (ngakumbi ukusuka kwimisipha kunye neenyembezi)
- ukunciphisa ngokukhawuleza iingxaki zangasemva,
- ukunciphisa iingxaki zemisipha ezivela kwimithwalo engaphezulu ngenxa yoqeqesho olugqithisileyo,
- ukunciphisa uxinzelelo lwezihlunu oluyimfuneko ukwenza intshukumo,
- ukwandisa ukuphumla komzimba kunye nengqondo.
Ngokwelungu lomzimba, zininzi iindlela zokuzolula. Ezinye zazo ziya kudweliswa apha ngezantsi:
- Jikelezisa umphezulu wonyawo phambili, uphumle umphezulu weenzwane emhlabeni.
- Thambekisela eludongeni uguqula umlenze omnye uye phambili kwaye omnye uthi nkqo, uwolule amathole.
- Guqa ngamadolo kunye nemilenze yakho kunye, wolule umzimba wakho ngaphandle kokuwugquma, izandla zakho zikwi-engile elungileyo phantsi. Ngale ndlela, yongeza ii-quadriceps.
- Ukuhlala phantsi, ngomlenze omnye ugobile kwaye omnye uthe nkqo, zama ukuzisa ingalo kumlenze othe tye.
- Ngomboko uthe nkqo kwaye iingalo kunye nemilenze yoluliwe, unxantathu wenziwa ngokuhambisa izandla ukuya ngasezinyaweni: emva koko izithende zicinezelwa kancinci ngokuchasene nomhlaba, zilawula ukwandiswa kwethenda ye-Achilles.
- Ngolunye unyawo ololuliweyo, phakamisa omnye ubhekise esifubeni sakho, wolule isinqe sakho kunye nezihlunu eziqaqambileyo.
- Kwisikhundla se squat, amadolo ayandiswa de kuva ukuziva koxinzelelo kwimilenze yomlenze. Imisipha yomqolo ongezantsi yandiswa.
- Phambi kodonga, enomgama wobude beengalo, uyazixhasa kwaye woyame phambili, ebambe isikhundla ixesha elide kangangoko kunokwenzeka. Yolula umva womlenze.
- Izihlahla ziyawela kwaye iingalo ziyandiswa ziye phezulu, zandisa amandla egxalaba.
- Phambi kombundu womnyango obanzi kakhulu, kubekwe iingalo zombini, kwaye kwenziwa ilinge lokuqhubela phambili ngeengqinamba ezibethelelwe emnyango. Hlanganisa iipecs.
- Isandla esinye sithatha inyawo ngasemva, kwaye lisizisa ngomsila, silolula ii-quadriceps. Lo msebenzi uhlala ufuna uncedo lweqabane okanye eludongeni, ukuze ungalahleki.
- Ukuhlala emadolweni phambi kwesihlalo, iingalo zidibene emva kwentloko, kwaye zixhomekeke kwisihlalo sesihlalo.
- Umqolo uhleli esitulweni, ubeka iingalo zakho esihlalweni sayo kwaye uzama ukuxhasa ubunzima ngelixa ulayishe phantsi.
- Ukuma, kunye ne-dumbbell engalweni enye kwaye enye iguqukele phezulu, igxalaba elinobunzima livumelekile ukuba lihle liphantsi kangangoko kunokwenzeka. Ngale ndlela, yongeza intamo.
- Jongisa phantsi, umzimba wandisiwe kwaye iintende zisemhlabeni, kwenziwa iinzame zokuzisa indawo ephezulu yomzimba phezulu, yolula izisu.
