UKUZIVOCAVOCA OKUHLE KAKHULU KOKUKHULISA UKUPHAKAMA KWAKHO

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Ikhaya Ezempilo Ukudla okufanelekile Ukudla Ukufaneleka oi-Amritha K Ngu U-Amritha K. ngoJuni 26, 2019

Ukukhula ubude ngemuva kweminyaka ejwayelekile ye-18 kuseduze nokungenakwenzeka. Noma kunjalo, akusho ukuthi akunakwenzeka! Ukuphakama kwakho kanye nenqubo yokukhula ubude kuthonywa yizici eziningana ezifana nemvelo, ama-hormone, izakhi zofuzo, kanye nokudla. Kepha, akusho ukuthi azikho izindlela ezizokusiza ukuthi ukhule ube mude.

Ukuzivocavoca umzimba kuyisinyathelo sokuqala nesibaluleke kakhulu esikusiza ekutholeni ubude obengeziwe. Ukuze wandise ubude bakho udinga ukwelula umgogodla, intamo nemisipha yomlenze futhi lokho kungafinyelelwa kalula ngokuzivocavoca umzimba okulula ^[1] .

Nazi ezinye izivivinyo eziphumelela kakhulu ezizokusiza ukuthi ukhulise ubude bakho ^[okubili] .

Ukuzivocavoca Ngokwandisa Ukuphakama Kwakho

1. Ukulenga

Usebenzisa izandla zakho njengokwesekela, hang umzimba wakho phansi. Lokhu kusiza ekweluleni imisipha yakho, ngaleyo ndlela kuthuthukiswe ekukhuliseni ubude bakho ^[okubili] .

Ungakwenza kanjani

Bambelela kubha usebenzisa izandla zakho.
Gcina izingalo zakho nomgogodla uqonde.
Hlala usesimweni imizuzwana engama-30.
Phinda okufanayo okungenani kathathu nsuku zonke.

2. Ukugijima

Enye yezivivinyo ezibaluleke kakhulu zokwandisa ubude bakho, ukugijima usize ekwenzeni imilenze yakho ibe nde. Kusebenza kahle kakhulu uma wenziwa ngokushesha ngemuva kokushaya ukuthomba, kepha kungenziwa noma kunini empilweni yakho ^[3] .

3. Ukweqa

Kokubili kumnandi futhi kunenzuzo, ukweqa kusiza ekwandiseni ubude bakho ngoba kubandakanya ukweqa. Ukugxuma ngenkathi weqa intambo kuqinisa imilenze yakho futhi kuyenze ibe yinde ekugcineni kukusize ube mude ^[okubili] .

Qaphela : Ngenkathi weqa futhi weqa, qiniseka ukuthi imilenze yakho yomibili ishiya futhi ihlale phansi ngasikhathi sinye.

4. Ukugoba okuqondile

Ukuzijwayeza lo msebenzi kusiza ekwenzeni imisipha esendaweni yakho yethole ikhule. Imingcele eqondile, njengoba igama liphakamisa, yandisa imisipha ngendlela ebheke phezulu - ngaleyo ndlela ikwenze ube mude.

Ungakwenza kanjani

Sukuma ugcine imilenze yakho iqhelelene kancane.
Goba phansi bese uzama ukuthinta phansi.
Musa ukugoba amadolo.
Yiphinde izikhathi ezingama-7-8.

5. Ukuphakamisa uzwane

Lokhu kuvivinya kulula kakhulu ukwenziwa. Uma ufaka amandla ezinzwaneni zakho futhi ufinyelela phezulu, imisipha esezandleni zakho, kanye nemilenze yakho, iyaxhuma ^[4] .

Ungakwenza kanjani

Yima ezinzwaneni zakho ngomhlane uqonde.
Yelula imisipha emilenzeni ngenkathi ufinyelela phezulu.
Ngasikhathi sinye, beka izandla zakho phezulu uzama ukufinyelela ophahleni.
Yiphinde ngokwesifiso sakho.

6. Imilenze phezulu

Enye yezindlela ezilula zokwengeza ukuphakama kwakho ukukhulisa imilenze yakho. Lapho uzivocavoca imilenze, imilenze yakho idlula inqubo enzima yokwelula - okubangela ukwanda kokuphakama.

Ungakwenza kanjani

Lala ngobuso nezandla zakho phansi.
Beka izintende zezandla zakho ezinhlangothini zesifuba sakho.
Phakamisa imilenze yakho yomibili phezulu ngangokunokwenzeka, ngenkathi ugcina izinyawo zakho ziqonde futhi zihlangene.
Sekela umhlane wakho ngezandla zakho, uma kudingeka.
Phinda okufanayo cishe imizuzu eyi-10 ngokuphindaphinda ngakunye okuhlala imizuzwana engama-60.

7. Ukukhahlelwa komunye umlenze

Kuthuthukiswe kusuka ku 'Tae Kwon Do', ifomu lobuciko laseKorea, okunye ukukhahlela umlenze kusiza ukunweba imisipha emilenzeni yakho ^[okubili] .

Ungakwenza kanjani

Yima uqonde emethini.
Nweba umzimba wakho kakhulu ngenkathi welula umlenze wangakwesokudla phezulu.
Gcina izandla zakho zisondele esifubeni sakho bese ugcina izibhakela ziqinile.
Qala ukukhahlela isibhakabhaka cishe imizuzwana engama-30 bese uphinda le nqubo ngomlenze wakho wesobunxele.

8. Jump squats

Ukwenza lo msebenzi kusiza isimo semisipha yakho namalunga omzimba ongezansi, nawo asiza ekuthuthukiseni ubude bakho ^[5] .

Ungakwenza kanjani

Qala ngokuma okujwayelekile.
Zehlise esikhungweni ngokunciphisa izinkalo zakho emuva naphansi, ngenkathi ugoba amadolo akho.
Ziphoqelele ngemilenze njengoba uphuma esikhungweni ngenkathi ugxuma.

9. Ukwelulwa kweMermaid

Lokhu kuvivinya umzimba kufaka ukwelula i-intercostal yakho (amaqembu amaningana emisipha agijima phakathi kwezimbambo) nemisipha yehlombe. Ukuma kudinga ukuthi ugcine umzimba wakho uqondile futhi kufaka nehlombe lakho, lapho ukwelula imisipha kukusiza ukuthi ube mude.

Ungakwenza kanjani

Hlala phansi uguqe ngamadolo ngaphansi ohlangothini lwesobunxele.
Bambelela emaqakaleni ngesandla sakho sobunxele.
Phakamisa ingalo yakho yangakwesokudla, nweba futhi ufinyelele phezu kwekhanda lakho.
Zizwe welula kahle ohlangothini lwesokudla somzimba wakho.
Bamba imizuzwana engama-20 kuye kwangama-30.
Phinda ngakolunye uhlangothi.

10. Amapulangwe aseceleni

Lokhu kuvivinya umzimba kusiza ukwelula imisipha yakho yemilenze, njengokunye okunye ukuvivinya umzimba okuphumelelayo ekukhuliseni ubude bakho. Kuyasiza futhi ukwenza imilenze yakho iqine futhi ibe mncane ^[okubili] .

Ungakwenza kanjani

Lala ngohlangothi lwakho, ugcine amahlombe akho eqonde ngaphansi kwentamo yakho.
Yelula imilenze yakho bese ubeka isandla sakho sobunxele esinqeni sangakwesokunxele.
Sekela i-abs yakho ngenkathi uphakamisa ukhalo lwakho phansi futhi ufinyelele ezingeni lesandla sakho sokunene.
Yenza umzimba wakho uhlukane phansi.
Hlala usesikhundleni imizuzwana engama-30.

Ukuzivocavoca Komzimba Wakho Ophezulu

11. Ukushintsha kwepelvic

Lolu sizo lokuvivinya umzimba lukhulisa ukugobeka komgogodla wakho ongezansi nomhlane ongaphezulu, ngaleyo ndlela kuholele ekukhuliseni ubude bakho ^[okubili] .

Ungakwenza kanjani

Lala emethini ngamahlombe akho abe phansi phansi.
Gcina izingalo zakho zoluliwe ezinhlangothini izintende zakho zibheke phansi.
Gobisa amadolo akho bese usondela izinyawo zakho eduze kwezinqa.
Gobisa umhlane wakho, ukuze ukhalo luphakanyiswe.
Tuck izinqa uvumele imilenze namahlombe kusekele isisindo sakho.
Bamba isikhundla okungenani imizuzwana engama-30 bese uphinda.

12. Ukwelula uhlangothi

Ukuma nokwelula kulesi sikhundla kusiza imisipha yakho ukuba ikhule futhi ivuleke. Ukwelula uhlangothi kunwebeka futhi kuqinise imisipha ye-intercostal. Le nsiza yokuzivocavoca yokwelula imisipha yakho kusuka emuva kuye emahlombe akho ^[6] .

Ungakwenza kanjani

Yima uqonde futhi ugcine izinyawo zakho ndawonye.
Hlanganisa izandla zakho ndawonye, welula phezu kwekhanda lakho.
Goba umzimba wakho ongaphezulu kwesokudla.
Bamba ukwelula imizuzwana engama-20 bese ubuyela endaweni yokuqala.
Phinda ukwelula izikhathi ezimbili bese ushintsha izinhlangothi.

13. I-lunge arch ephansi

Lokhu kuvivinya umzimba kudinga ukuthi ukhothamise umzimba wakho wangemuva nangaphezulu, okuyizindlela eziqonde kakhulu zokwandisa ubude bakho. Ukwelula umzimba ongaphezulu kunzima kakhulu, kepha ukwenza imengamo ephansi yemisipha kungasiza ekunyakaziseni imisipha.

Ungakwenza kanjani

Khiya izintende zezandla zakho ngeminwe yakho.
Nweba izingalo zakho ngaphambili komlenze wakho wesokudla.
Goba umlenze wakho wesokudla bese welula umlenze wakho wesobunxele.
Nweba ngangokunokwenzeka futhi uhlale endaweni engama-pose imizuzwana engama-30.

Ukudlulisela phambili komgogodla

Ngokugxila emhlane wakho, emisipheni, nasesiswini, usizo oluya phambili lomgogodla lolulwa futhi ngaleyo ndlela lwenabe lezi zingxenye zomzimba wakho, zikusize ukhule ube mude ^[okubili] .

Ungakwenza kanjani

Hlala uphezulu futhi ugcine imilenze yakho iqonde.
Sabalalisa imilenze yakho kancane bese uhlala uphakeme ngangokunokwenzeka kusukela phansi komgogodla wakho.
Yelula izingalo zakho bese ufinyelela ezithendeni zakho, ufake imisipha yomlenze wakho.
Posa ngendlela yokuthi umhlane wakho wakhe i-C, ugxile esiswini sakho esingezansi.

15. Izintambo nebhuloho lezinqe

Ukwenza lo msebenzi kusiza ekwenzeni ngcono ukuguquguquka kwakho futhi wandise ubude bakho. Ngokwelula i-hip flexors, iqolo lakho elingezansi liba mide, kanye nangemuva kwamathanga akho.

Ungakwenza kanjani

Lala ngomhlane bese welula izandla zakho phansi ukuze ubambe amaqakala akho.
Phakamisa amadolo nezinqe zakho ngokufana phansi.
Qedela ngokuphakamisa isifuba sakho okhalweni lwakho, welula umhlane wakho.

16. Ukubhukuda komhlaba

Futhi, okubizwa nangokuthi ukuqeqeshwa kwendawo eyomile, ukubhukuda komhlaba kwenziwa ngenhloso yokwandisa ubude bakho nokuthuthukisa ukuguquguquka kwemisipha yomzimba.

Ungakwenza kanjani

Beka phansi endaweni eyisicaba bese uphakamisa imilenze yakho, ngamunye ngamunye.
Yelula izandla zakho ngaphambili bese ulingisa ukuma kwakho kuleso sokubhukuda.
Kwenze imizuzu engu-10-15.

17. Ukugoba eceleni

Lokhu kuvivinya umzimba kugxile ekunwebeni imisipha yakho okhalweni. Ngokuhambisana nalokho, kuyasiza ukuqinisa udonga lwe-abs yakho eseceleni, kuqinisa umongo futhi kuthuthukise ukuma kwakho konke okufaka isandla ekwandiseni ubude bakho ^[okubili] .

Ungakwenza kanjani

Yima mpo izinyawo zakho ziyisicaba phansi.
Gobisa umzimba wakho eceleni bese welula ngangokunokwenzeka.
Bamba isikhundla imizuzwana engama-30.
Yiphinde nangolunye uhlangothi lomzimba.

Ukuzivocavoca umzimba wakho ophansi

18. I-single lep hopping

Inhlanganisela yobumnandi nokuzivocavoca umzimba, ukugxuma komlenze owodwa kugxile ekuthuthukiseni amandla omzimba wakho ophansi, ngaleyo ndlela kusize ukukhulisa ubude bakho ^[7] .

Ungakwenza kanjani

Misa izandla zakho ziqonde phezulu zikhombe ophahleni.
Hop emlenzeni wakho wesobunxele izikhathi eziyishumi.
Jikela emlenzeni wakho wokudla izikhathi eziyishumi.
Phinda.

Buka Izinkomba ze-Article

[1]Ku, H.T .. G. H. (2016). Ungayishukumisa Kanjani iHormone Yokukhula Ukuze Ukhule Ube Mude Ngokwemvelo. Inkanyezi.
[okubili]I-Decathalaon. (ng). IZIVIVINYO EZINGU-30 EZINGCWELE UKWENZA UKUKHULA [Blog post]. Ibuyiswe kusuka, https://sportsadvice.decathlon.in/advice-alias/30-best-exercises-increase-height-tp_14731
[3]UHermanussen, M., & Scheffler, C. (2019). Ukuphakama komzimba njengesiginali yomphakathi. Amaphepha e-Anthropology, 28 (1), 47-60.
[4]IMilgrom, C., Finestone, A., Levi, Y., Simkin, A., Ekenman, I., Mendelson, S., ... & Burr, D. (2000). Ingabe ukuvivinya umzimba okunomthelela omkhulu kuveza izingqinamba eziphakeme ze-tibial kunokusebenza?. Ijenali yaseBrithani yemithi yezemidlalo, 34 (3), 195-199.
[5]UCarvalho, A., Mourão, P., no-Abade, E. (2014). Imiphumela yokuqeqeshwa kwamandla kuhlanganiswe nokuzivocavoca okuqondile kwe-plyometric ekwakhekeni komzimba, ukuphakama okuqondile mpo kanye nokukhula kwamandla wezitho eziphansi kubadlali be-handball besilisa abaphambili: isifundo secala. Ijenali ye-kinetics yabantu, 41 (1), 125-132.
[6]UBobbert, M.F, noVan, A. S. (1994). Imiphumela yokuqiniswa kwemisipha ekuphakameni okuqondile mpo: isifundo sokulingisa. Imithi nesayensi kwezemidlalo nokuzivocavoca umzimba, 26 (8), 1012-1020.
[7]UGonzález-Ravé, J. M., Machado, L., Navarro-Valdivielso, F., & Vilas-Boas, J. P. (2009). Imiphumela ebukhali yokuzivocavoca okunzima, ukuzivocavoca umzimba, kanye nomthwalo osindayo kanye nokuzivocavoca okwelulekayo ngokugxuma kwe-squat nokusebenza kwe-countermovement jump. Ijenali Yamandla Nocwaningo Lokucwaninga, 23 (2), 472-479.