PLANK
IPlank akusona isikhathi eside sokubamba, kodwa umsebenzi wokulwa nokunwebeka oxhumanisa ukungezwani kusuka ezindololwaneni kuya ezithendeni ukuvimbela umhlane ongezansi ukuthi ungagobi.
Ipulangwe, elisekela umzimba ngezindololwane nezinzwane, liwukuzivivinya okuyisisekelo okunqoba amandla adonsela phansi futhi livimbele ingemuva eliphansi ukuthi liqonde noma i-pelvis ingagxumeki. Ukuphakamisa okhalweni lwakho phezulu kakhulu kuzonciphisa isidingo esiswini sakho, futhi uma uhahela isikhathi futhi ugobe umgogodla wakho ophansi, uzofaka ubunzima obukhulu emalungeni akho kunalokho okufanele uhlose. Gcina ukuma kwakho kufushane futhi kubukhali, ubeke izindololwane zakho ngaphansi kwamahlombe akho, izingalo zakho zicindezelwe phansi, futhi izimbambo zakho kanye ne-pelvis yakho kugcwele.
- Imisipha eyinhloko
- Isisu esiphambene, i-rectus abdominis, ama-oblique
- Imisipha esekelayo
- Serratus anterior, deltoid, gluteus maximus, quadriceps femoris
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-isometric ye-anti-extension yomzimba ogcwele
Kufanele ngibambe isikhathi esingakanani?
Asikho isikhathi esincane esimisiwe. Phinda imizuzwana eyi-10 kuye kwengama-40 ngokuqondanisa okuphelele, futhi njengoba kuba lula, lungisa ubunzima nesikhathi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Beka izindololwane zakho ngaphansi kwamahlombe akho
Beka izingalo zakho kumata bese ubeka izindololwane zakho ngqo ngaphansi kwamahlombe akho. Bamba izandla zakho kancane noma ubeke izintende zakho phansi, kodwa ungavumeli amahlombe akho akhuphukele ezindlebeni zakho.
- 2
Khuphuka ngezinzwane ukuze udale umugqa omude womzimba
Buyela ngonyawo olulodwa emuva, yima ku-tiptoe, bese uqondisa amadolo akho. Ikhanda lakho, umhlane, i-pelvis, nezithende kufanele kube emgqeni owodwa omnene.
- 3
Izimbambo zokukhiya kanye ne-pelvis
Exhale isikhathi eside, yehlisa izimbambo zakho ezingezansi bese welula umsila wakho ubheke ezithendeni zakho. Hlanganisa ama-glutes akho nama-quadriceps ndawonye.
- 4
Phusha ngengalo, phefumula futhi uyeke
Phushela izingalo zakho phansi, ugcine amahlombe akho ehlukene kakhulu. Thatha umoya omncane bese uqeda isethi ngokwehlisa amadolo akho ngaphambi nje kokuba umgogodla wakho ophansi ugoqe noma izinqulu zakho ziphakanyiswe.
FULL-BODY TENSION
Akuqinisi isisu kuphela, kodwa futhi ixhuma izingalo, ama-glutes nemilenze njengeketango elilodwa.
Uma ucabanga ukudonsa izindololwane zakho ubheke ezinzwaneni zakho nezinzwani zakho ubheke ezindololwaneni zakho, uzokwandisa ukungezwani komzimba noma unganyakazi ngempela.
Ungawubambeli umoya wakho ngokuphelele, kodwa donsa umoya omncane kanye nokukhipha umoya omude ukuze ugcine ukuqondanisa.
Iphuzu elibalulekile: Caba ukuzama ngaso leso sikhathi: “Phushela phansi bese weqa izimbambo zakho ne-pelvis.”
QUALITY OVER TIME
Isikhathi ngemuva kokuhlukaniswa akusona isikhathi sepulangwe
Uma iqolo lakho eliphansi lihlehla noma izinqulu zakho ziphakama kakhulu, yeka ngokushesha. Imizuzwana eyi-10 kuye kwengama-20 yokushuba okukhulu ingcono kunemizuzwana engama-60 yokuphindaphinda okungahlelekile.
Uma kulula, lungisa izinga lokushuba, njenge-lever ende noma ipulangwe le-RKC, kunokuqhubeka nokwandisa isikhathi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukhalo luya phansi
- Lokho okubonayo
- Isisu sakho sishona phansi futhi uzwa ingcindezi emhlane wakho ongezansi.
- Imbangela engaba khona
- Imisipha yesisu kanye ne-gluteal ikhululekile noma isikhathi esengeziwe.
- Indlela yokulungisa
- Buyela epulangweni lamadolo, ukhiphe umoya bese ubuyisela izimbambo zakho kanye ne-pelvis ndawonye.
Ukuphakamisa izinqulu zakho phezulu kakhulu
- Lokho okubonayo
- Umzimba uba njengentaba futhi i-pelvis iphakeme kakhulu kunamahlombe.
- Imbangela engaba khona
- Izinqulu ezigoqekile ukuze kuncishiswe izimfuno zesisu.
- Indlela yokulungisa
- Yehlisa i-pelvis yakho kancane bese uqinisa ama-glute akho ukuze udale umugqa omude osuka ekhanda lakho uye ezithendeni zakho.
Amahlombe ayagoqeka abheke ezindlebeni
- Lokho okubonayo
- Intamo ifinyeziwe futhi isikhala phakathi kwamahlombe ehlombe singenalutho.
- Imbangela engaba khona
- Ncika emalungeni akho ngaphandle kokuphusha izingalo zakho phansi.
- Indlela yokulungisa
- Gcina ingemuva lakho libanzi ngokubeka izindololwane zakho ngaphansi kwamahlombe akho bese usunduza phansi kude nawe.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ipulangwe Lokusekela Eliphezulu
Izimfuno zamandla adonsela phansi aphansi ngokubeka izingalo ebhentshini.
Ipulangwe Lamadolo
Funda ukuqondanisa izimbambo no-pelvic.
I-Forearm Flank
Igcina ukungezwani komzimba okugcwele kufushane.
Ipulangwe Elide Lever
Hambisa indololwane phambili ukuze ukhuphule izimfuno zokulwa nesandiso.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Phinda amasethi amafushane okuqondanisa okuphelele kunokuba ubambe isikhathi eside ngesikhathi. Uma usuvele unokuningi kokukhathala okuyisisekelo okuvela kwezinye izivivinyo ezihlanganisiwe, yehlisa ivolumu.
Isikhathi
10–40 imizuzwana
Izigaba kuphela lapho ukuqondana kugcinwa khona
Isethi
2–5 amasethi
30–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
2-5 izikhathi ngeviki
Kwenzeka kaningi ngamavolumu aphansi
- Uma ukuqondanisa nokuphefumula kugcinwa, khulisa isikhathi ngokunyuka kwesekhondi elingu-5.
- Yima ngokushesha uma iqolo lakho lihlehla, i-pelvis yakho iphakama, noma amahlombe akho ewa.
- Uma idlula kalula imizuzwana engu-40~60, lungisa ubunzima be-lever kunesikhathi.
Imibuzo evame ukubuzwa
Kungani iqolo lami lizwakala liqinile?
Izimbambo ne-pelvis kungase kungahambi kahle, kubangele ukunwebeka kwe-lumbar spine. Lala uguqe ngamadolo futhi wenze ukungezwani kwesisu kanye ne-glute.
Ingabe kufanele ubambe umoya wakho ukuze ube namandla?
No. Udinga ukuthatha umoya omncane futhi ugcine ukuqondanisa. Ungakuvimbi ukuphefumula isikhathi eside.
