Ukudonsa kanzima kuwumnyakazo wakudala kangangokuthi sibona omakadebona bokufaneleka abaningi bewufaka ezindleleni zabo zokufaneleka.Ukudonsa kanzima kuyaziwa ukusebenzisa i-80% yemisipha yomzimba, ngoba ukudonsa kanzima kuwukuzivocavoca lapho imisipha, abantu abaningi benemibono ehlukene, ngakho-ke ucabanga ukuthi ukudonsa kanzima kuwukuzivocavoca imisipha noma imilenze?
Kusukela ekuhambeni ngokwayo, ukudonsa kanzima ukuqeqesha ukunyakaza kwe-hip
Nakuba abahlukene bethu bezwa amazinga ahlukene lapho sidonsa kanzima, abanye bethu baba nobuhlungu beqolo, abanye baba nobuhlungu beqolo, kanti abanye banenyonga nemilenze.Kodwa ukunyakaza ngokwakho, ukudonsa kanzima kungokwakho ukuzijwayeza ukunyakaza kwezinqe.Uma sidonsa kanzima, wonke umzimba wethu uhlala uqinile, ngaphandle kwe-hip joint.Futhi i-hip joint flexes ilula isenzo, iyingxenye yomsebenzi oyinhloko we-coxal muscle, ngakho-ke ukudonsa kanzima kuwukuzijayeza isenzo se-buttock.
Kodwa ungakwazi futhi ukuzijwayeza emuva
Kodwa ngokunyakaza okuhlukile nokushintsha kokuma, ungenza ukudonsa kanzima ngomphumela wokuqeqesha emuva.Indlela yokwenza lokhu iwukuba udonse izindwani zehlombe lakho emuva futhi izindololwane zakho zihlehle kancane njengoba udonsa.Okusho ukuthi, ngesikhathi sokudonsa kanzima, ungaqedi ukugwedla i-barbell, ngakho ukudonsa kanzima kunomphumela wokuziqeqeshela emuva.Kodwa ukukhuluma sekukonke, qhubeka nokubeka phambili ngokuzijwayeza izinqe.
Ngokuya ngohlelo lokufaneleka, ukudonsa kanzima kufanele kubekelwe usuku lwangemuva
Ukudonsa kanzima lesi senzo, nakuba ukuqeqeshwa kwezitho ezingezansi kunikezwa kuqala, kodwa lapho wenza uhlelo lokuqina, kufanele uqeqeshe umlenze ngalolo suku?Cha, uma uqeqesha njalo futhi ngamandla aphezulu, uzothola ukuthi ukuphakamisa kanzima akufanele kube ngosuku lomlenze.
Sebenza emhlane wakho nasemilenzeni, kude kakhulu ngangokunokwenzeka
Uma ukudonsa kanzima kanye ne-squat kufanele kuhlukaniswe ngokusemandleni, masifake esinye isihloko lapha, futhi sizilolonge emuva nemilenze kufanele futhi kuhlukaniswe ngokusemandleni.Izinhlelo zendabuko zokuqina, kukhona uhlelo lokusunduza nokudonsa umlenze, ukudonsa nomlenze ngokulandelana, lokhu empeleni akukuhle.Uma wenza ipulani lokusunduza nokudonsa, kufanele ulishintshe libe “usunduze uphinde udonse” noma “uphushe futhi udonse umlenze” esikhundleni somhlane nemilenze eqhubekayo.Isizathu esiyinhloko siyafana, ukhalo alukwazi ukuma, futhi lezi zingxenye ezimbili ziyingxenye yeketanga elingemuva, ithonya elihlangene likhulu kakhulu.Uma ingemuva lingekho esimweni esihle, ukuzinza kwe-squatting kubi.Ngaphandle kwamandla omlenze, i-barbell ngeke ime kancane.
Ukuqeqeshwa kanzima emuva, umphumela ungcono
Nakuba ukudonsa kanzima kungabhubhisi umphumela ukuya emuva, kodwa kunomphumela wokuqoqa, futhi umphumela wokuqoqa unamandla kakhulu.Ngakho-ke uma wenza ukudonsa kanzima ngaphambi kokunye ukuzivocavoca emuva, ungenza imisipha yakho yangemuva isebenze kakhulu, ukuze umuzwa wamandla, ukufinyela kanye nokuqonda kwemisipha kuyoba namandla kakhulu.Ngakho-ke ukudonsa kanzima kunomphumela omuhle kakhulu wokuqeqesha emuva wokusiza.Okwesibili, ngaphambi kokuprakthiza emuva ukuze wenze ukudonsa kanzima, ikhono lakho lokusekela umlenze we-hip lizoba namandla, ngakho okulandelayo ukwenza umugqa wokuhlala, umugqa ogobile, umthwalo wesenzo mkhulu, isenzo sisezingeni eliphezulu.
Isikhathi sokuthumela: Jul-14-2022