Ukuzivocavoca kwangaphambili kwe-Paleo Fitness: Ukuphakamisa umlenze

NguKellyann Petrucci, uPatrick Flynn

Phantse akukho mntu uphakamisa umlenze wokuqala wokuxhoma ujonga nokuba ungadlula kude, kwaye kulungile. Ixesha elingaphezulu, njengoko udonga lwesisu lusomelela kwaye lusomelela kunye nokuqina kwe-hip, le ntshukumo iya kuqala ukuthatha uhlobo lobuhle obuboniswa eminye imithambo.

Ukuphakanyiswa kwemilenze exhonyiweyo yinto ephambili kuqeqesho lwe-gymnastics, ekufuneka ikunike umbono wokuba luhlobo luni lwamandla eyakhayo. Idubula lonke udonga lwesisu - akukho nto ibalekileyo. Ukungathethi, komeleza i-hip flexors, umva, kunye nokubamba. Kukuzilolonga kokugqibela.



Ukuphakamisa umlenze oxhonyiweyo kukukwazi ukuxhoma kwibar kwaye usonge kwisiqingatha. Le ntshukumo ifuna kungekuphela nje amandla amakhulu kodwa ikwakho nokuguquguquka okuninzi. Xa uninzi lwabantu luqala ukuzama lo ntshukumo, banotyekelo lokuxhomekeka okanye ukujija imilenze yabo ukubuyekeza ukungabikho kwamandla, ubhetyebhetye, okanye zombini.

Nangona zombini ezi ndlela zenza ukuhamba kube lula, kuya kufuneka uzame ukuziphepha.

Nantsi indlela yokwenza ukuphakamisa umlenze:



1Xhoma kwibharki yokutsala (okanye iseti yeeringi zokuzivocavoca) ngokubamba ububanzi begxalaba. Qinisa yonke into ngokungathi ukwisikhundla seplanga kwaye ucofe i-arch ngaphandle komqolo wakho.

Ukugcwalisa umva wakho kuya kunceda ukuthintela ukusebenzisa ukubetha okanye amandla okugqiba intshukumo.

Ngamaxesha ngamaxesha, unokufuna ukuzama izikhundla ezahlukeneyo zokubamba. Ngamaxesha athile, unokuzama ukuphakamisa umlenze ngokubambelela (izandla zihlangene) okanye ukubamba ngokubanzi (ngaphandle kwegxalaba-ububanzi).



MbiniNgaphandle kokungqiyama okanye ukugoba iingqiniba zakho, phakamisa iinzwane zakho phezulu ebharini.

Cinga ngokuzama ukutsala ibha kwiinyawo zakho kuyo yonke intshukumo. Ukwenza njalo kuya kunceda ukubandakanya iilats zakho (imisipha ye-armpit) kunye nokuhlawula i-abs yakho.



3Xa iinyawo zakho zifikelela kwinqanaba lemehlo, jika kancinane emva ukuba kunyanzelekile kodwa kuphela njengoko ufuna.

Ukuphakanyiswa kwemilenze ejingayo kugqityiwe xa iinyawo zakho zifikelela ezandleni zakho. Kuya kufuneka iphantse ibonakale ngathi wenza i-toe-touch stretch.

4Yehlisa imilenze yakho phantsi ngendlela ecothayo nelawulwayo, kwaye uphinde.

Ukwenza le ntshukumo ibe lula, qala uguqe amadolo ngaphambi kokusebenzisa amandla okanye uncike ngasemva. Ukugoba amadolo ngakumbi, kokukhona kulula ukuhamba, yiyo loo nto idolo elixhonyiweyo lilinyathelo lokuqala lokuphakamisa umlenze oxhonywe ngokupheleleyo. Ke ukuze uqhubekele phambili ekuphakamiseni umlenze oxhonyiweyo ngokuthe ngcembe, qala kancinci ukwandisa amadolo akho ngakumbi nangakumbi de ube ufeze ulwandiso olupheleleyo. Oku kungathatha ixesha, kodwa kuyasebenza.