Ngokufanelekileyo, xa usenza umthambo, iintshukumo ozenzayo kufuneka zijolise kwiintshukumo oza kuzenza kubomi bakho bemihla ngemihla.Yiloo nto xa siziqeqeshela umdlalo, siye sigxile kwiintshukumo ezifana nezo zisetyenziswa kulo mdlalo.Oku kuya kusinceda siphucule amandla kunye nokusebenza.
Nokuba awungomdlali, uqeqeshelwa nje ukuphucula umgangatho wobomi bakho, umzekelo, umqolo owomeleleyo uthetha ukuba kufuneka uchole ityesi enzima okanye uphathe igrosari emsebenzini, akunakufane kwenzeke. ukuze wonzakele kwinqwelo yemoto yakho.
Iintshukumo ezimbalwa ebomini bokwenyani zifuna ukuba uvule kwaye uvale imilenze yakho ngokuchasene nokuxhathisa, okuthetha ukuba ngelixa unokuba ngcono ngaba matshini, basenokungabi nazo izibonelelo onokuzizisa kwihlabathi lokwenyani ngaxeshanye.Umzekelo, i-Deadlifts inokuba ngolu hlobo, yiyo loo nto kunokuba luncedo ukudibanisa le mithambo kunye neminye imithambo.
Kukho iintshukumo ezinkulu ezifika engqondweni xa ufuna ukubumba umzimba wakho ongezantsi.Ukuba amanqatha omzimba yingxaki, anokunciphisa kuphela ngokuyidibanisa neprogram yesondlo esilungileyo kunye noqeqesho.Nantsi iplani yeenjongo zomzimba ezisezantsi onethemba lokuziphumeza!
Squat
i-deadlift
lunge
ukutyhala ngesinqe
Ukuba ufuna ukuqeqesha i-adductors kunye nabaphangi ngokukodwa, ngakumbi emva kokulimala, cinga ukwenza uqeqesho lwebhendi.Ezi ntlobo zokuzivocavoca ziya kusebenza imisipha ngokufanelekileyo nangokukhuselekileyo ngaphandle kokubeka uxinzelelo olungadingekile kumqolo, kwaye ukunyakaza kusebenza ngakumbi kubomi bokwenene.
Ixesha lokuposa: Jun-20-2022