AB ROLLOUT
Ukukhishwa kwe-AB akuwona umsebenzi wokuthumela isondo ngokusemandleni akho, kodwa umsebenzi omelene nokunwetshwa lapho izimbambo ne-pelvis zimi khona futhi isigaxa sehlombe sinwetshwa ngesisu.
Uma ubeka amadolo akho bese uphushela i-roller yesisu phambili, amandla okuqondisa iqolo lakho eliphansi akhuphuka ngokushesha njengoba izingalo zakho zisuka emzimbeni wakho. Uma uliphusha isondo phambili ngemva kokuba isisu sakho singakwazi ukulibamba, umgogodla wakho uzocwila futhi uzobuyela emahlombe akho. Kusukela lapho uqala khona i-glute yakho iqinile futhi izimbambo zakho ziphansi, gingqa kafushane bese ubuyela esimweni esifanayo somzimba.
- Imisipha eyinhloko
- Rectus abdominis · Transverse abdominis
- Imisipha esekelayo
- Latissimus dorsi, serratus anterior, triceps, gluteus
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Knee Support Long Lever Anti-extension
Ingabe isondo kufanele lihambe lize liye phansi?
No. Jikela kuphela ebangeni elingagobi umhlane wakho. Kuphephile ukusebenzisa udonga njengesivalo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphedi amadolo namasondo
Beka amadolo akho phezu kwe-hip ububanzi bese ubamba isibambo sesondo endaweni efanayo ngezandla zombili. Gcina isihlakala sakho siseduze nomugqa oqondile ngengalo yakho.
- 2
Izimbambo zokukhiya kanye ne-pelvis
Cindezela ama-glute akho, buyisela kancane i-pelvis yakho, bese ukhipha umoya ukuze wehlise izimbambo zakho. Beka isondo ngezansi noma kancane phambi kwamahlombe akho.
- 3
Jikela phambili ngenkathi ugcina isimo somzimba
Gobisa kancane amahlombe akho bese uyisa isondo phambili. Yelula umzimba wakho wonke, ushiye kuphela izinqulu zakho ngemuva, futhi ume ngaphambi nje kokuba umgogodla wakho ophansi uhlehle.
- 4
Buyela ngokudonsa isondo ngama-lats akho kanye nesisu
Donsa izingalo zakho njengokungathi ucindezela phansi bese ugingqa isondo emadolweni akho. Buyela endaweni yokuqala ngaphandle kokushintsha ukuma kwe-pelvis nezimbambo zakho.
OWN THE RANGE
Ibanga lamanje yindawo lapho ukhalo lungagobi khona ngaphezu kwebanga lesondo.
Ngisho nomqulu omfushane wama-20 kuya ku-30 cm uyasebenza inqobo nje uma ukuqina kwesisu kugcinwa. Ungayiqhathanisi nevidiyo yesondo eya kude.
Yenziwa phambi kodonga, isondo lizoma ebangeni elimisiwe, likuvumela ukuthi ufunde uhla ngokuphepha.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: "Khiya izimbambo zakho ne-pelvis bese welula umzimba wakho wonke."
PULL FROM THE SHOULDERS
Imbuyiselo yenziwa ngokudonsela izingalo emzimbeni kunokusonga izinqe emuva.
Uma uhlehlisa okhalweni kuqala, ukushuba kwesisu kuyancipha futhi isondo kuphela elibuyela emadolweni akho. Gcina ukuma kwe-torso namathanga akho.
Cindezela amakhwapha akho ngama-lats akho, cindezela isondo liye phansi bese ulidonsa.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukhalo luya phansi
- Lokho okubonayo
- Phansi, isisu sakho sishona phansi futhi uzwa ingcindezi emhlane wakho ongezansi.
- Imbangela engaba khona
- Isondo lithunyelwe kude kunekhono lokulwa nokunwebeka.
- Indlela yokulungisa
- Sebenzisa udonga njengesivimbo futhi unciphise ububanzi bube ngaphansi kwesigamu ukuze ugcine ukutsheka kwe-pelvic kwangemuva.
Buyela emuva nesinqe sakho
- Lokho okubonayo
- I-pelvis iya ngasezithendeni ngaphambi kokuba isondo lijike.
- Imbangela engaba khona
- Ayikwazi ukudonsa isondo ngamahlombe nama-lats.
- Indlela yokulungisa
- Zijwayeze ukumpintsha amakhwapha bese ubuyisela wonke umzimba wakho ndawonye ezindaweni ezimfishane.
Igingqika esihlakaleni nasehlombe
- Lokho okubonayo
- Isihlakala sigobile futhi ingcindezi igxile ngaphambili kwehlombe.
- Imbangela engaba khona
- Isikhungo samasondo nesihlakala akuqondile noma ububanzi bukhulu kakhulu.
- Indlela yokulungisa
- Izihlakala zakho ziqondile, qala isondo ngezansi kwamahlombe akho bese ugingqa amabanga amafushane kuphela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isiphazamisi esifile
Funda ukulungiswa kwezimbambo kanye ne-pelvic phansi.
Ukukhishwa Kwebhola Elizinzile
Lungisa i-lever ekusekelweni okuphezulu.
Ukukhishwa kwedolo elilinganiselwe ngodonga
Phinda phezu kwebanga elifushane elichaziwe.
Ukukhishwa kwamadolo okugcwele ububanzi
Nyusa ibanga lapho ukuqondanisa ukhalo kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ungagingqiki uze ufike eqophelweni lokuhluleka, hlala ushiye indawo yokuphindaphinda okukodwa noma okubili okuphelele. Ukurekhoda ibanga lakho ukusuka odongeni kuzokusiza ukuthi ulawule ngokunembile ukuqhubeka kobubanzi bakho.
Bala
4-12 izikhathi
Ukwehla imizuzwana engu-2-4, ububanzi bulawulwa
Isethi
2–4 amasethi
60–120 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
2–3 izikhathi ngeviki
Cabangela ukululama kwesisu nehlombe
- Uma iqolo eliphansi kanye ne-pelvis kugcinwa, kancane kancane ukwandisa ibanga ukusuka odongeni.
- Uma uhlangabezana nokuwohloka komhlane ongezansi, ukugabadela kwe-hip, noma ubuhlungu besandla, yehlisa ngokushesha ububanzi.
- Ukukhishwa okumile kufanele kucatshangelwe kuphela ngemuva kokuthi ububanzi bamadolo bulawulwa ngokugcwele.
Imibuzo evame ukubuzwa
Ngingakwazi yini ukubuyisela izinqe zami ezithendeni zami?
Ungasondela ekupheleni kokubuya, kodwa okokuqala ukugoqa izinqulu zakho ukuze udonse isondo kuzonciphisa ukushuba kwethagethi. Buya ngokugcina umumo wakho womzimba.
Ngingakwazi yini ukugxuma ngiqonde ekukhishweni okumile?
Ayinconyiwe. Amalevu made kakhulu ngakho ukwazi ukulawula ngokugcwele uhla lwamadolo akho futhi uqhubekele phambili ngokuhlukahluka kosekelo oluphakeme.
