Ulwaphulo oluqhelekileyo lokuzivocavoca
Ukuba unobungozi obuncinane okanye ubenokuqhaqhazela, ukuguqulwa ngamadolo, okanye utyando, unokufumana inzuzo yonyango ekuncedeni ukuba uphinde ufumane. Ukuzivocavoca kunokumiselwa ukuphucula ukuhamba komlenze wakho. Ukuphakanyiswa komlenze ochanekileyo ngenye yezinto zokwelapha ezisisigxina ezingakunceda ukuphucula amandla akho aphantsi kunye nokuncedisa umsebenzi wakho ohambelana nokuhamba.
Ukuphakanyiswa komlenze onqamlekileyo ngumsebenzi omhle wokuqinisa imisipha ye-hip. Enye yezinto zokuqala ezenziwa emva kokuhlinzwa okanye ukuguqulwa kwamadolo . Kusebenza kwaye kulula, kwaye ukuphakanyiswa komlenze ochanekileyo kuyinkqubo enkulu yokuvuselela.
Ukuzivocavoca
- Hlala okanye ulale emhlane wakho ngemilenze yakho ngqo phambi kwakho.
- Bend ngeedolo lomlenze wakho ongasebenziyo ukuya kwi-angle-degree engama-90 ukugcina unyawo lwakho lusezantsi phantsi.
- Qinisekisa izihlunu emlenzeni wakho onqamle ngokuzama ukuthenga i- quadriceps yakho.
- Gcina i-quad yakho igxininiswe, kwaye ngokukhawuleza uphakamise umlenze osebenzayo ngamasentimitha ama-intshi ukusuka kumgangatho (ngokubambisana nemisipha yangaphambili.)
- Gcina imizuzwana emithathu.
- Nciphise umlenze wakho phantsi.
- Hlaziya uphinde uphinde uphindwe ezili-10.
Lo msebenzi ungaba ngumngeni, kodwa akufanele kubangele intlungu emlonyeni wakho okanye emadolweni. Ukuba kunjalo, kufuneka ubone umphathiswa wakho wezonyango okanye ugqirha.
Iingcebiso
- Qhubeka uguqula kwaye uphumelele kulo lonke ixesha.
- Gxininisa ekuthengeni iimisipha phambi kwethanga.
Ukuba ukwenza umyalelo wokunyusa umlenze onqamlekileyo kwaye awukwazi ukugcina idolo lakho ngokuchanekileyo, izihlunu zakho ze-quadriceps zingenako ukomelela ngokwaneleyo ukwenza lo msebenzi. Umele ucinge ukwenza umsebenzi ohlukileyo, njengesiqendu se-quad okanye i- arc quad emfutshane , ngaphambi kokuzama ukuphakamisa umlenze onqamlekileyo.
Ukwenza umlenze ochanekileyo uphakamise umngeni onzima, unokongeza isisindo esincinci somlenze wakho emlenzeni. Qala ngokubeka ubunzima entanyeni yakho, kwaye unciphise ubunzima emagqabeni akho njengoko uqina ngakumbi kwixesha leentsuku ezimbalwa. Oku kunceda ukunciphisa i-torque ejikeleze i-hip yakho negulo, ukukhusela njengoko liphilisa ukulimala. Umgulana wakho womzimba unokunceda ukugqiba isisindo esifanelekileyo ukuba usebenzise.
Unokwenza kwakhona umyalelo wokunyusa umlenze ochanekileyo ukuqinisa ezinye iindawo ezinqabileyo zakho. Uxoxe kwelinye icala uze uphakamise phezulu wakho uvunywe ngelixa uqhubeka uchanekile ukuqinisa i-gluteus medius , okanye uzame ukuphakanyiswa komlenze ongezantsi ukuze uphucule amandla akho okwandisa i-hip kwaye usebenze ngenyameko ukuba ube nemisipha ephantsi.
Ukwenza umlenze ochanekileyo uphakamise ngokufanelekileyo unokukunceda ufumane ngokugcwele emva kokulimala okuphantsi okanye ukuhlinzwa. Khangela ngogqirha wakho kunye nomgulana wenyama, uze uqalise ukuphakanyiswa komlenze ochanekileyo ukuphucula amandla kunye nomsebenzi osezantsi.