Okufanelekile, uma uzivocavoca, ukunyakaza okwenzayo kufanele kuqondise ukunyakaza ozozenza ekuphileni kwakho kwansuku zonke.Yingakho uma siziqeqeshela ezemidlalo, sijwayele ukugxila eminyakazweni efana naleyo esetshenziswa kulowo mdlalo.Lokhu kuzosisiza sithuthukise amandla nokusebenza.
Ngisho noma ungeyena umsubathi, cishe uziqeqeshela nje ukuthuthukisa izinga lakho lempilo, isibonelo, iqolo eliqinile lisho ukuthi uma kufanele ucoshe ipotimende elisindayo noma uphathe igrosa emsebenzini, mancane amathuba okuba uphumelele. ukuze ulimale esiqwini semoto yakho.
Ukunyakaza okumbalwa empilweni yangempela kudinga ukuthi uvule futhi uvale imilenze yakho ngokumelene nokumelana, okusho ukuthi nakuba ungase ube ngcono ngale mishini, ingase ingabi nazo izinzuzo ongaziletha emhlabeni wangempela ngesikhathi esifanayo.Isibonelo, ama-Deadlifts angaba kanje, yingakho kungaba usizo ukubhanqa lezi zivivinyo nezinye izivivinyo.
Kukhona ukunyakaza okuhle okufika engqondweni lapho ufuna ukubumba umzimba wakho ophansi.Uma amafutha omzimba eyinkinga, angancishiswa kuphela ngokuyihlanganisa nohlelo oluhle lokudla okunempilo nokuqeqeshwa.Nali ipulani lemigomo yomzimba ephansi othemba ukuyifinyelela!
Squat
i-deadlift
lunge
i-hip thrust
Uma ufuna ukuqeqesha ama-adductors nabathumbi bakho ngokuqondile, ikakhulukazi ngemva kokulimala, cabanga ukwenza ukuqeqeshwa kwebhendi.Lezi zinhlobo zokuzivocavoca zizosebenza imisipha ngokuphumelelayo nangokuphepha ngaphandle kokubeka ukucindezeleka okungadingekile emgogodleni, futhi ukunyakaza kusebenza kakhulu empilweni yangempela.
Isikhathi sokuthumela: Jun-20-2022