AB WHEEL ROLLOUT (STANDING)
Ukukhishwa kwe-AB okumile akuyona nje inguqulo yamadolo ekude kancane, kuwumsebenzi omelene nokwelulwa odinga ukulawulwa kwe-lever ende ukusuka ezinyaweni zakho ukuya ezandleni zakho.
Ukuphuma endaweni yokuma, isondo phansi futhi umzimba unwetshiwe, kukhulisa kakhulu izimfuno ze-lever kanye nokubuyisela uma kuqhathaniswa nokusekelwa kwamadolo. Iningi lidinga ukuhlehla ngezindonga, amarampu akhuphukayo, nama-barbell aphezulu kunokuzivocavoca okugcwele kwaphansi. Ngokulawula okugcwele kokukhishwa kwedolo lakho, qala isondo nge-hip hinge yakho bese ugingqa ibanga elifushane ngaphambi kokuthi izimbambo zakho nezinqe ziphume.
- Imisipha eyinhloko
- Rectus abdominis · Transverse abdominis
- Imisipha esekelayo
- Latissimus dorsi, serratus anterior, triceps, glutes, hamstrings
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuma kokuma okwengeziwe isandiso esigcwele se-lever ende
Mangaki ukukhishwa kwamadolo okufanele ngikwenze ukuze ngidlule kukho?
Unganqumi ngokusekelwe enanini lokuphindaphinda kuphela, kodwa yenza okungenani izimpinda ezigcwele zebanga eziyi-8 kuye kweziyi-12 ngaphandle kokuhlehlisa iqolo lakho bese uqala ngokuhlehla okuphezulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola uhla olugcwele lwamadolo kanye nedivayisi yokuhlehla
Kufanele ukwazi ukwenza ukukhishwa kwedolo ngaphandle kokugoqa iqolo lakho. Yiba nesivalo esiqinile, esifana nodonga, irempu ethambekile, noma i-barbell ephezulu.
- 2
I-Hip hinge igcina amasondo ephephile phansi
Beka izinyawo zakho ngobubanzi be-hip-width, guqa amadolo akho kancane bese uthumela i-pelvis yakho emuva. Bamba isibambo bese ubeka isondo phansi phambi kwezinyawo zakho.
- 3
Jikela phambili izimbambo nezinqe zikhiyiwe
Cindezela izinyawo zakho phansi, qinisa imilenze yakho kanye nesisu, bese ushayela isondo liye phambili. Yandisa umzimba wakho bese ume ngaphambi nje kokuba umgogodla wakho ugoqe noma esitobhini.
- 4
Yima ngokudonsa isondo ngama-lats akho kanye nesisu
Cindezela isondo phansi, qinisa amakhwapha akho, bese ulidonsela emzimbeni wakho. Ungavumeli ama-hips akho ukuthi abuyele emuva kuqala bese usukuma ne-hip hinge ekugcineni.
USE A RAMP OR WALL
Ukukhuphuka nezindonga kulungisa kahle ububanzi ngenkathi kugcinwa izinsimbi ezinomzimba ogcwele
Amaphoyinti aphezulu okuqala noma amamithambeka akhuphukayo anciphisa isidingo njengoba amasondo eqhubeka ngokuhlukana. Izindonga zinikeza izindawo zokugcina njalo.
Yenza ukubuyisela okulawulwayo okungu-5 kuya ku-8 ekubuyiseleni okufanayo ngaphambi kokuzama ibanga eligcwele lesitezi.
Iphuzu elibalulekile: Isihluthulelo ongasisebenzisa ngaso leso sikhathi: “Inweba njengomzimba owodwa odongeni futhi ibuyela esimweni esifanayo.”
NO PLACE TO FAIL
Ukwehluleka ukubuyela ebangeni eligcwele kubangela ingozi eqondile ebusweni nangemuva
Ungagingqiki uze ufike lapho wehluleke khona, qiniseka ukuthi usebenzisa uhla olwengeziwe nezivimba zomzimba. Futhi shiya indawo yamadolo akho phambi kwezinyawo zakho.
Uma umhlane wakho uqala ukugoqa, ungaqhubeki uye wehlise amadolo akho phansi ukuze uphume ngokuphepha.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izame ngokushesha ngaphandle kohlu olugcwele lokukhishwa kwamadolo
- Lokho okubonayo
- Ngemva kwamasentimitha ambalwa nje, iqolo lakho lizobhinca futhi ngeke ukwazi ukubuya.
- Imbangela engaba khona
- Ukwenyuka kwe-Lever kanye nezidingo zokuphepha bezibukelwa phansi.
- Indlela yokulungisa
- Buyela ebangeni eliphelele lamadolo kanye nokukhishwa kokuthambeka okuphezulu futhi wehle kancane kancane.
Susa izinqulu zakho emuva bese uhambisa isondo kuphela
- Lokho okubonayo
- I-torso ayinwebekanga futhi izinqulu zihlala phezu kwezinyawo.
- Imbangela engaba khona
- I-Hip hinge iyagcinwa ukuze kugwenywe izidingo zokulwa nesandiso.
- Indlela yokulungisa
- Beka ithagethi efushane odongeni futhi uvumele izinqulu namahlombe akho ukuthi aye phambili ndawonye.
Iginqika kakhulu ngisho nangemva kokugoba umhlane ongezansi
- Lokho okubonayo
- Isisu sihlehla sibheke phansi futhi ingcindezi ibekwe emhlane ongezansi uma ubuya.
- Imbangela engaba khona
- Ibanga eliqondiwe lidlula isilawuli se-torso.
- Indlela yokulungisa
- Guqa phansi ngokushesha futhi uphume bese usebenzisa ukuhlehla okuphezulu kanye nobubanzi obufushane.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umthwalo owandayo namandla
Khulisa ukuqina ngokukhuphula isisindo kancane kancane noma unciphise izikhathi zokuphumula.
Indlela Yokuziphatha Ehlukile Eyinkimbinkimbi
Khulisa izinga lobunzima ngokulihlanganisa nezinye izivivinyo noma ngokungeza izindawo ezingazinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa ukuphindaphinda okuphansi kokuphindaphinda okungu-1-5 nokuphumula okude, futhi uhlale ushiya indawo yokwehluleka. Sebenza ngama-increments amancane, uqopha ukuphakama komthambeko kanye nebanga lodonga.
Imvamisa
2-3 izikhathi ngeviki
Ibeke ngokufanelekile emzimbeni wakho wonke noma enkambisweni yendawo efanele.
Ivolumu
3~5 amasethi, 8~15 izikhathi
Lungisa inani lama-reps futhi usethe ngokuya ngezinhloso zakho.
- Hlala ubeke ukuphepha kuqala futhi ulalele ubuhlungu bakho obuhlangene.
- Yenza yonke inqubo olawulwa nguwe.
Imibuzo evame ukubuzwa
Ingabe ukusebenzisa udonga kunciphisa ukusebenza kahle?
Cha. Lesi isici sokuphepha esibalulekile esikhawulela ibanga lokuhluleka futhi sivumela ukuqhubeka kobubanzi obufanayo.
Yini okufanele ngiyenze uma ingabuyi?
Ungadonseli emuva ngenkani, kodwa ngokushesha wehlise amadolo akho phansi ukuze uqedele. Ngokuzayo, finyeza ububanzi noma ukhuphule ukuhlehla.
