Imilenze emilenze ezinyangeni ezimbalwa nje, okanye umsebenzi olula "Gcina"

Kukho inani elikhulu lokuzilolonga elinceda ukuphucula umlo wamatye kunye namathanga. Abaninzi abasetyhini bakholelwa ukuba baquka ukuqeqeshwa kwamandla kunye ne-cardio yokuqhuma, kwaye ngenxa yesizathu esithile bayalibala ngokupheleleyo ngemithwalo ye-static. Kusuka kwinqaku oza kufunda ngenye yeendlela zokusebenzisa umzimba ophantsi - "Gcina." Ekuqalekeni kubonakala kubulula, kodwa emva kwemizuzwana engama-20 ukuya ku-30 ​​uya kuqonda ukuba kutheni "abakhanyiswayo" abathandayo abanempilo bayabhekisela kuyo ngokuthi "Isihlalo sokufa".

Ukuba awunaso ixesha lokuqeqesha ngokupheleleyo, ke "uSihlalo" ukuphela kwakho. Zive ukhululekile ukwenza umsebenzo kabini ngosuku ngemizila emininzi, kunye nokulungiswa kokutya ekuncedeni iimveliso ezinoncedo.

Inzuzo ye "Stool"

• Ukwenza umsebenzi oqinileyo awudingi indawo enkulu okanye izixhobo ezongezelelweyo. Konke okufunekayo udonga. Awukwazi ukwenza kuphela ekhaya, kodwa nakwihambo loshishino okanye kwiholide.
• "I-Statics" ijolise ekuhlaleni zonke iisisu zomzimba (zombini ezinkulu kunye ncinane).
• Abaninzi bempilo bayakwazi ukwenza umsebenzi emva kwemithwalo yamandla enamandla. Oku kuya kwandula izihlunu ezikhathele kwaye zikhuphe ukukhukhuma.

Izinzuzo zomzimba

• "Ukumisa" kusebenza ngokunciphisa izitho zangaphakathi (ngokukodwa "ngeentliziyo ezintle"). Ngethuba lokupheliswa kwalo, ilungu eligulayo lithatha isikhundla esifanelekileyo, kwaye intlungu iyancipha.
• Abambalwa abasetyhini banokuqhayisa ukuhamba kakuhle. Kodwa oku kubaluleke kungekuphela kokhenkatha kwangaphandle, kodwa kunye nokusebenza kwezitho zangaphakathi. Ukuzivocavoca okusemgangathweni "Ukuzimela" kuya kukunceda ukuphucula ukuhamba kwakho kunye nokuphuhlisa umlinganiselo womzimba (vumelana, oku kubaluleke kakhulu).
• Amanyathelo amaninzi okuqeqeshwa ngamandla aphikisana neenyawo ezintle. Kodwa "ukuhlala esihlalweni" akusebenzi kubo, kuba isicatshulwa, ngokuchaseneyo, sinceda ukuqinisa iinyawo.
• Ukuzivocavoca kunciphisa ubuqhophololo kwaye kunceda ukuphucula ukujikeleza kwegazi.
• Ukuphunyezwa kwe "Stool" kukuthintela i-hernia ye-intervertebral ngoba ijolise ekuqiniseni ii-disvertebral discs.
• Ukuqeqeshwa okusemgangathweni kwandisa uxinzelelo, kuba kufuneka uqokelele zonke izixhobo zangaphakathi ukuze ugcine isikhundla esifanelekileyo somzimba ngaphakathi kwemizuzwana engama-30-60.
• Inkqubo inceda ukuqinisa inkqubo ye-cardiovascular system kunye nokwandisa ukunyamezela komzimba ekuziphatheni ngokomzimba. Emva kwakho konke, kufuneka uhlale esihlalweni ixesha elide kunokwenzeka.
• Kuboniswa ukuba izenzo ze-yoga kunye ne-isometric (kuquka iStulchik) ziyasebenza ekumelana nokukhathazeka okubi kunye noxinzelelo. Ngokungafani neentlobo zezemidlalo ezigwenxa, emva kwe "statics" kukho ukuphumla kokubili umzimba kunye nengqondo.

Ziziphi izihlunu ezisebenza ngexesha le "Stool"

1. I-quadriceps femoris (quadriceps). Le yile ndawo yakha umthwalo womsebenzi omkhulu kulo msebenzi. I-Quadriceps inoxanduva lokugcina isikhundla semilenze kunye namadolo. Ukuba ufuna ukufumana umzekelo omhle wemisipha - "uSihlalo" uya kufana ngokugqibeleleyo. Ekusebenzeni kwayo akukho ukwesaba ukupompa i-quadra kwaye ufumane imilenze emithathu-imilinganiselo kunye nezihlunu ezikhukhulayo.
2. Ukuzivocavoca kuqukwa kunye nezihlunu zangasemva kwethanga, ezijongene nokuzinzisa izibilini zakho kunye namadolo.
3. Olu buchule lubandakanya izihlunu ezinobunzima. Ndiyabulela "uSihlalo" baya kuba baninzi kwaye baqiniswe. Kwakhona kubalulekile ukuba ugxothe i-orange peel kunye nezinto ezithiwa "iindlebe".
4. Inkqubo ye-Isometric iqinisa umva ongaphantsi, ojongene nesimo esifanelekileyo somzimba ngexesha lomsebenzi.
5. "I-Stool" ijoliswe ekuqiniseni ibhande lomthwalo. Ngokukodwa kunconywa ukuba umsebenzi wokuhlala (ukukhupha ukuxhatshazwa kweli candelo).
6. Nangona into yokuba umsebenzi uhlose ngakumbi kwinxalenye engezantsi yomzimba, izihlunu zesisu ziya kufumana isabelo somthwalo. Ngethuba lokusetyenziswa kwalo, zama ukutsala esiswini kwaye ugcine luqinile.
7. "Gcina" - enye yezenzo ezimbalwa eziqinisa imisipha yamathole. Ukuba awukwazi ukuziqhayisa ngemilenze, ke emva kweenyanga ezimbalwa umsebenzi oqhelekileyo ungazibhenca kwiincindi eziqinileyo kunye neengubo ezimfutshane, ungesabi ukubonisa iinyawo zakho kwabanye.

Ngubani ongakwazi ukwenza "Stool"

Lo msebenzi uyaphikiswa xa kwenzeka ukulimala kwamadolo, njengoko kudala umthwalo onzima kubo. Ukuba unengxaki ngamalungu, sincoma ukuba udibane nodokotela.

Kubalulekile: ngaphambi kokuba "uhlale esihlalweni," qiniseka ukuba wenze ukuqhuba okufutshane. Abasetyhini abaninzi abasanda kuqalisa ukwenza le ndlela, bakhononda ngokuvela kwintlungu ngexesha lokusebenzisa. Kwaye emva kokuba "uhleli esihlalweni" ngokulula ulula umsi. Ngaloo ndlela, ngenxa yinkimbinkimbi yonke, awuyi kuthatha imizuzu engama-10-15, kwaye umphumo woqeqesho uza kuza kwiiveki ezimbalwa zokuqeqeshwa kanzima.

I-Technique ekwenzeni i- "Stool"

1. Phindela umva wakho eludongeni. Izithende kufuneka zibe kude kumgama we-20 cm ukusuka eludongeni.
2. Beka imilenze yakho ibe mkhulu ngakumbi kunokuba ububanzi bamagxa akho, gcina iingalo zakho zikhululekile okanye ziwelele esifubeni sakho. Ukuze abathandi bezempilo abaphambili bakhuthazwe ukwenza umsebenzi wokuzivocavoca ngesisindo sokukhulula. Kuya kubakho i-dumbbells eyaneleyo ye-1-3 kg. Ungakulibali ukuba izinto ezinzima zenza nzima ukuzenza kunye nezixhobo zemidlalo, ngoko sincoma ukuba ungabikho ngokugqithiseleyo amakhono akho omzimba.
3. Emva kokuphefumula, cima phantsi, uguqa ngamadolo. Jonga indawo yakho yokubuya. Kufuneka ahlale ecinezelwa kwinkxaso.
4. Yehla ukuya kwindawo ephantsi (xa amathanga ahambelana nomgangatho). Ukuze wenze kakuhle umsebenzi, cinga ukuba kukho isihlalo emva kwakho, apho kufuneka uhlale phantsi. Xa amadolo aphethwe ngeengalo ezilungileyo - ukuvala. Gcina kule ndawo ixesha elide ngangokunokwenzeka.
5. Emva koko buyela kwinqanaba lokuqala. Njengawe-classical-knees, amadolo kufuneka ahambe kancane. Thatha ikhefu ukuba ungaphi na imizuzu, uze uphinde ubuye "uSihlalo" kwakhona. Xa uqonda ukuphunyezwa okuyisiseko, unokubangela ukuba usebenze kwaye ungacindezeli umva wakho odongeni. Kule meko, kuyakufuneka ugcine ityala ngqo.

Kwinkoliso yamanzi amaninzi, iingxaki eziphambili zidibene nelo ngaphakathi kwenzalo ukusebenzela le nxalenye yemilenze, sincoma ukubeka ibhola ebhola phakathi kwamadolo. Kule meko, kufuneka ugcine ukulungeleka kokufanelekileyo kwaye ngexesha elifanayo cindezela ibhola ngeenyawo zakho.

Iphulo: ukuba umsebenzi oqinileyo ukhangeleka kuwe, unokwenza ube namandla ngakumbi. Enyanisweni, kuya kufuneka ukuba wenze izikwere eziqhelekileyo. Kodwa ubunzima bukho kwi nyaniso yokuba kufuneka uhlale uhamba ngqo. Yenza ukusetyenziswa kwamaxesha angama-10 ukuya kwimizuzu emi-2. Ukuqhubela phambili ukuyikhuphaza, unako ukuhlala ixesha eli-2-3 imizuzwana kwindawo ephantsi.