BATTLE ROPE
Intambo yokulwa ayiwona umsebenzi lapho uphakamisa khona amahlombe bese uphonsa intambo enkulu, kodwa kuwumsebenzi wokulungisa umzimba ogcwele othumela igagasi eliqinile kuhange ngesigqi sezingalo zombili kuyilapho ugcina umzimba ophansi nomzimba uqinile.
Ukushwiba intambo esindayo ngokushesha kubeka imithwalo ephezulu enhliziyweni yakho, ekubambeni, nasemahlombe, kodwa amagagasi amakhulu awahlali engcono. Uma ihange lixega noma intambo igqagqene, isisetshenziswa singagxuma sibe yingozi. Hlola ihange lakho nendawo yokunyakaza, qala ngamagagasi amancane ashintshanayo ngamadolo nezinqulu ezigobile kancane, futhi ugcine ukuphakama okufanayo kanye nemvamisa kuze kube sekupheleni kwesethi.
- Imisipha eyinhloko
- Deltoids, izingalo, isisu
- Imisipha esekelayo
- Lats, quadriceps, gluteus maximus, amathole
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Amaza angalo ashintshanayo kanye nokusekelwa kwe-isometric komzimba okuphansi
Ingabe igagasi elikhulu lingcono?
Kuncike ezinhlosweni zakho. Ku-conditioning, amagagasi amancane, asheshayo anele futhi kubalulekile ukuthi alethwe ngokuqhubekayo kuhange kulo lonke isethi.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihlola ihange nesimo sentambo
Qinisekisa ukuthi amaphuzu okubamba ihange azinzile futhi akukho ukuguga okubalulekile entanjeni. Gcina izinhlangothi zombili zentambo zinobude obufanayo futhi uthumele ababukele baphume endleleni yakho.
- 2
Ukudala ukuma nokubamba okuzinzile
Hlukanisa izinyawo zakho zibe ububanzi bamahlombe bese ugoba kancane amadolo akho namajoyinti e-hip. Bamba izintende zakho zibhekane futhi ubeke amahlombe akho kude nezindlebe zakho.
- 3
Phakamisa futhi wehlise ngokushesha izingalo zombili ngokushintshana
Gcina indololwane yakho igobe kahle futhi wehlise isandla sakho esiphambene njengoba isandla esisodwa siphakama. Dala amaza amancane, azinzile afinyelela kuhange.
- 4
Yeka igagasi ngaphambi kokuthi ligoqe
Yehlisa ijubane uma i-torso yakho inyakaza noma amahlombe akho ephakama. Buyisa ukuphefumula kwakho ngokuhamba ngentambo elawulwa phansi.
SEND THE WAVE
Ungamane uphakamise isandla sakho phambi kwakho, qiniseka ukuthi igagasi lidluliselwa kuhange.
Uma intambo iqine kakhulu, kunzima ukwakha amagagasi, futhi uma ixege kakhulu, ukungqubuzana kwaphansi kuyanda. Lawula ibanga lakho ngesinyathelo esisodwa noma ezimbili.
Gcina isigqi ngokunyakaza okufushane, okusheshayo kwezindololwane zakho nezihlakala kunokuba uphakamise ihlombe lakho lonke.
Iphuzu elibalulekile: I-Cue ongayisebenzisa ngokushesha: "Amahlombe aphansi, amagagasi amancane futhi angashintshi."
QUIET TORSO
Lapho umzimba wakho ongaphezulu unyakaza, yilapho uba namandla engeziwe okuhambisa umzimba wakho, hhayi intambo.
Qinisa izisu zakho kanye nama-glute, udlule izimbambo zakho kanye ne-pelvis, bese ubeka unyawo lwakho phansi.
Uma ukhathele, gwema ukugoba umhlane wakho noma ukuletha amadolo akho ngaphakathi futhi unciphise isikhathi sakho somsebenzi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Amahlombe aphakama abheke ezindlebeni
- Lokho okubonayo
- Intamo iba mfushane, futhi umsipha we-trapezius nangaphambili kwehlombe kubuhlungu kuqala.
- Imbangela engaba khona
- Yenza igagasi libe likhulu kakhulu noma isethi yinde kakhulu.
- Indlela yokulungisa
- Yehlisa ubude begagasi nesikhathi bese uhambahamba ezindololwaneni zakho ubeke amahlombe akho phansi.
I-Torso inyakazisa kakhulu emuva naphambili
- Lokho okubonayo
- Ngegagasi ngalinye, ingemuva eliphansi liyatsheka futhi amadolo ayanwetshwa futhi agobile.
- Imbangela engaba khona
- Inxephezela isigqi sengalo ngokuhlehla komzimba ogcwele.
- Indlela yokulungisa
- Yehlisa ijubane futhi ukhiye izinyawo zakho, izinqulu, nezimbambo kumasethi amafushane.
Ayibheki amahange kanye nesimo sokugqoka
- Lokho okubonayo
- Iphoyinti le-anchor linyakaza noma imicu yezintambo iyaxega futhi ibanjwe esandleni.
- Imbangela engaba khona
- Ukweqa isheke lemishini yangaphambi kokujima.
- Indlela yokulungisa
- Yima ngokushesha bese ubamba kabusha ihange noma shintsha intambo eyonakele.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Khulisa ukusetshenziswa kwekhalori ngokusebenza kahle ngokuphinda ukuqina okuphezulu nokuphansi.
Ukwenyuka kwesikhathi nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana lomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngemizuzwana eyi-10 kuye kwengama-20 kanye nokuphumula okuningi. Qeda isethi lapho ukuphakama kwegagasi nefrikhwensi yehla ngaphansi kwengxenye yalokho ebiyikho ekuqaleni kwesethi.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Yandisa kancane isikhathi ngokwezinga lakho lokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Ingabe kufanele ngigcine amadolo ami agobile?
Vele ulondoloze ukugoba kancane, ukuma okuzinzile. Asikho isidingo sokugcina i-squat ejulile futhi ukhathaze umzimba wakho ophansi kuqala.
Ngingakwazi ukushaya intambo kanzima phansi?
I-Slam iwuhlobo oluhlukile. Qiniseka ukuthi okokusebenza kwakho kanye nephansi kuyakuvumela futhi ufunde amaza ayisisekelo ashintshanayo kuqala.
