BACK EXTENSION
Isandiso Sasemuva: Hoxisa ezinqulwini bese uqeda ngomugqa omaphakathi esikhundleni sokunweba umhlane ongezansi.
Cindezela unyawo lwakho lonke phansi, ugobise amadolo akho ngobumnene, futhi ugcine i-pelvis yakho ingathathi hlangothi. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Sekela i-pelvis yakho ku-pad, gobisa umzimba wakho ongenhla endaweni ehlangene yenyonga, bese uphakamisela i-torso yakho emgqeni oqondile usebenzisa ama-glutes akho nama-hamstrings. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Nciphisa ibanga, buyisela okhalo emuva, futhi wehle kuphela lapho kugcinwa khona ukungezwani komsipha. Inkomba engukhiye: Hoxisa ezinqulwini bese uqeda ngomugqa ongathathi hlangothi esikhundleni sokunweba umhlane ongezansi.
- Imisipha eyinhloko
- Izintambo, i-gluteus maximus, i-erector spinae
- Imisipha esekelayo
- Ama-Adductors, ama-lats, umnyombo wesisu
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ihinge ehlangene ye-Hip kanye nokwandiswa kwe-hip
Ingabe ngisho nosaqalayo angakwazi ukunyakaza kwe-back extension (bodyweight)?
Yehlisa ububanzi futhi ubuyisele izinqulu zakho, wehlise kuphela lapho ugcina ukungezwani komsipha. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Sekela i-pelvis yakho ku-pad, gobisa umzimba wakho ongenhla endaweni ehlangene yenyonga, bese uphakamisela i-torso yakho emgqeni oqondile usebenzisa ama-glutes akho nama-hamstrings. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela kanye nemishini
Cindezela unyawo lwakho lonke phansi, ugobise amadolo akho ngobumnene, futhi ugcine i-pelvis yakho ingathathi hlangothi. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa okuhlangene
Homa umoya ukuze udale ingcindezi emzileni wakho futhi uqinise amakhwapha akho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza ukunyakaza kwesandiso sokubuyela emuva (isisindo somzimba).
Sekela i-pelvis yakho ku-pad, gobisa umzimba wakho ongenhla endaweni ehlangene yenyonga, bese uphakamisela i-torso yakho emgqeni oqondile usebenzisa ama-glutes akho nama-hamstrings. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese ubuya
Hofuza bese ubuyela kancane endaweni yokuqala. Kunokuba ucishe ukhiye amalunga akho noma ugxumele ku-rep elandelayo, phinda wenze ibhalansi bese uphinda.
UKUQONDANA NOKUNDLELA
Yenza indlela yamandla yesandiso sangemuva (isisindo somzimba) ingashintshi
Homa umoya ukuze udale ingcindezi emzileni wakho futhi uqinise amakhwapha akho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Sekela i-pelvis yakho ku-pad, gobisa umzimba wakho ongenhla endaweni ehlangene yenyonga, bese uphakamisela i-torso yakho emgqeni oqondile usebenzisa ama-glutes akho nama-hamstrings. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Isiphawu sokuqalisa: "Cindezela unyawo lwakho lonke phansi, gobisa amadolo akho ngobumnene, futhi ugcine i-pelvis yakho ingathathi hlangothi."
RANGE&TEMPO
Ibanga elilawulekayo uhla olulungile lokunyakaza
Thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Yenza isigaba sokukhuphula ngenhloso futhi isigaba sokwehlisa silawulwa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Hinge ezinqulwini bese uqeda ngomugqa ongathathi hlangothi esikhundleni sokunweba umhlane ongezansi.
Le nkhomba inika ama-hamstrings, i-gluteus maximus, i-erector spinae indlela ephindaphindwayo kuyilapho ama-adductors, ama-lats, umgogodla wesisu esekela isikhundla. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzijwayeza: Hoxisa ezinqulwini bese uqeda ngomugqa omaphakathi esikhundleni sokwelula kakhulu umhlane ongezansi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isandiso Sasemuva: Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Ukugoba okhalweni ukudala ukujula noma amadolo aya phambili ngokweqile
- Imbangela engaba khona
- Ukukhathala sekunqwabelene noma umthwalo, isivinini, nobubanzi bokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Nciphisa ibanga, buyisela okhalo emuva, futhi wehle kuphela lapho kugcinwa khona ukungezwani komsipha. Inkomba engukhiye: Hoxisa ezinqulwini bese uqeda ngomugqa ongathathi hlangothi esikhundleni sokunweba umhlane ongezansi.
Isandiso Sasemuva: Umlenze wokubuya ugejiwe
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini sikhuphuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabangela kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo yakho oyihlosile yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana emi-2 kuya kwemi-3 ukuze uthole ukubuyisela, phinda umise indawo yokuqala, bese uqala impinda elandelayo.
Isandiso Sasemuva: Ukulahlekelwa ukuphefumula kanye nokuqina komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxilwe entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Ngizamile ukugcina ukucindezela kwesisu kulo lonke isethi noma ngibambe umoya isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho kafushane endaweni ephephile yokuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa ububanzi futhi ubuyisele izinqulu zakho, wehlise kuphela lapho ugcina ukungezwani komsipha. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nokulayisha
Khulisa umthwalo kuphela uma ungakwazi ukugcina umgogodla ongathathi hlangothi kanye nezinga lokwehla. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa ububanzi futhi ubuyisele izinqulu zakho, wehlise kuphela lapho ugcina ukungezwani komsipha. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Khulisa umthwalo kuphela uma ungakwazi ukugcina umgogodla ongathathi hlangothi kanye nezinga lokwehla. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
6~10 izikhathi × 3~4 amasethi
Gcina ukuma okufanayo kuzo zonke izimpinda, ushiye izimpinda ezi-2 kuye kwezingu-3.
Ikhono
6~10 izikhathi × 3~4 amasethi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini ngemva komnyakazo wokunxephezela.
- Khulisa umthwalo kuphela lapho ungakwazi ukugcina umgogodla ongathathi hlangothi kanye nezinga lokwehla
- Uma ubuhlungu bukhula endaweni efanayo noma ukungakhululeki kwamalunga kuhlala kuze kube iseshini elandelayo, yehlisa umthwalo kanye nenani lamasethi amasonto onke.
- Beka kuqala ukuqondanisa, ukubuyisela okulawulwayo, kanye nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga ongakwazi ukuzwa ngalo ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuvumelana kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Khulisa umthwalo kuphela uma ungakwazi ukugcina umgogodla ongathathi hlangothi kanye nezinga lokwehla. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
