BEAR CRAWL
Ukukhasa kwebhere akuwona umsebenzi lapho ukhasa khona ngokushesha uphakamise izinqulu zakho phezulu, kodwa ukuzilolonga okuwumgogodla womzimba ogcwele okubandakanya ukulungisa umzimba wakho ngamadolo akho eduze naphansi nokunyakazisa isandla esiphambene nonyawo ndawonye.
I-Bear Crawl iqeqesha ukuzinza kwehlombe, ukumelana nokujikeleza kwe-torso, nokuxhumanisa inqulu nomzimba ophansi ngaphandle kwanoma iyiphi into. Uma ulenza ibanga olihambayo libe likhulu noma ushesha isivinini sakho, kulula ukuthi i-pelvis yakho inyakaze futhi umhlane wakho ongezansi uhlehle. Qala ngokufunda ukuma endaweni enemilenze emine ngamadolo akho aqhelelene ngamasentimitha ambalwa, bese wengeza ukunyakaza okufushane okuya phambili nokuya emuva lapho ungakwazi ukugcina ukuphakama okufanayo.
- Imisipha eyinhloko
- Isisu, i-serratus yangaphambili, i-deltoid
- Imisipha esekelayo
- Ama-Quadriceps, ama-glutes, ama-hip flexors, amathole
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuhamba ngemilenze emine enemilenze emine
Kufanele ngiphakamise amadolo ami phezulu kangakanani?
Amasentimitha ambalwa ngaphezu kwesitezi anele. Kubaluleke kakhulu ukugcina umhlane wakho kanye ne-pelvis yakho inganyakazi kunobude bakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala indawo yereferensi yedivayisi enemilenze emine
Beka izihlakala zakho ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinqulu zakho. Gcoba iminwe yakho ibe banzi bese uyicindezela phansi, uyiqondise ngobude ukusuka ekhanda kuya okhalweni lwakho.
- 2
Amadolo abanjelwe phansi ukuze kusimame umlenze
Yima ezinzwaneni zakho, ukhiphe umoya, qinisa izisu zakho, futhi uphakamise amadolo akho amayintshi ambalwa ukusuka phansi. Ungawuvumeli umhlane wakho ophansi ukuthi ucwile noma izinqe zakho ziphakame.
- 3
Hambisa kafushane isandla nonyawo oluphambene
Hambisa isandla sakho sokudla nonyawo lwesobunxele phambili ndawonye ngobubanzi obuncane, bese uhambisa isandla sakho sobunxele nonyawo lwesokudla. Qinisekisa ukuthi izandla nezinyawo zakho azinwebeki kakhulu ngaphezu kwe-torso yakho.
- 4
Hlehlisa ekuphakameni okufanayo nokuphuma
Emuva kuphethini efanayo eshintshanayo njengokuya phambili. Ukugcina izinga le-pelvis yakho nokuphefumula, buyela endaweni yokuqala futhi wehlise amadolo akho ngobumnene.
LOW AND LEVEL
Lapho ugcina amadolo ephansi, kuba lula ukubona ukuthi i-torso yakho iyazamazama.
Uma izinqulu zakho ziphakeme kunamahlombe akho, umthwalo osemzimbeni wakho ophansi nokumelana nokujikeleza kuyehla. Cabanga ngenkomishi yamanzi ebekwe emhlane wakho futhi ugcine izinga le-pelvis yakho lingashintshi.
Kulula ukulawula iqolo lakho eliphansi nezinqulu uma uqala ngamagxathu amafushane kunesikhala sesandla kunokusuka kude ngesikhathi esisodwa.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Amadolo aphansi, abuyele emuva aphansi, igxathu elifushane.”
OPPOSITE LIMBS
Indawo yokusekela akumele igoqe ngisho noma isandla nonyawo oluphambene kunyakaza kanyekanye.
Uma i-pelvis ephambene iphakamisa lapho uhambisa isandla sakho, yehlisa ubude besinyathelo sakho noma isivinini. Cindezela ngokuqinile phansi ngesandla sakho samahhala nonyawo.
Uma uzijwayeza ukubuyela emuva kancane kancane njengoba uya phambili, unganciphisa umkhuba wamahlombe akho ukuncika kakhulu phambi kwezihlakala zakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ama-Hips aphakama phezulu
- Lokho okubonayo
- Umzimba wakho uba umumo we-V ohlanekezelwe futhi amadolo akho acishe aqonde.
- Imbangela engaba khona
- Ukungezwani kwesisu kukhululekile noma ibanga elihanjiwe lide kunamakhono amanje.
- Indlela yokulungisa
- Buyisela amadolo akho ngaphansi kwezinqulu zakho bese uqala futhi kusukela ekubambeni.
I-Pelvis inyakaza isuka ngapha nangapha
- Lokho okubonayo
- Njalo lapho ukhulula izandla zakho, inkinobho yesisu sakho kanye ne-pelvis kuzozungeza eceleni.
- Imbangela engaba khona
- Amagxathu amade noma ingcindezi enganele ezandleni nasezinyaweni ezisekelayo.
- Indlela yokulungisa
- Hlehlisa ubude begxathu lakho bese uphushela phansi ngesandla sakho samahhala nonyawo, ugcine umzimba wakho uphambi kwakho.
Ingcindezi yesandla nehlombe
- Lokho okubonayo
- Ubuhlungu ngemuva kwentende noma ihlombe eliphakama libheke endlebeni.
- Imbangela engaba khona
- Isisindo sakho sisezandleni zakho kuphela noma isihlakala sakho asinalo ibanga elanele lokunyakaza.
- Indlela yokulungisa
- Buyisela izinqe zakho emadolweni bese usabalalisa ingcindezi eminweni yakho. Sebenzisa izisekelo ze-handrail noma yeka ukuhluka uma kunesidingo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukwenyuka kwesisindo nesivinini
Khulisa isisindo kancane kancane noma ukhuphule isivinini sokunyakaza ngenkathi ugcina ukuma okulungile.
Ukusebenza okuqhubekayo (okuyinkimbinkimbi)
Hlanganisa nokunye ukunyakaza ukuze uqinise ukukhuthazela kwenhliziyo nokuqina kwemisipha ngasikhathi sinye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngokumisa isikhashana kwesekhondi elingu-10-20 noma ukunyakaza okufushane okuya phambili nangemuva kwamamitha angu-5-10. Uma ngabe ubude bezinyathelo zakho, ukuphakama kwe-pelvic, noma ukuphefumula kusengozini, ngeke ukhulise ibanga.
Imvamisa
1-2 izikhathi ngeviki
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ama-Low reps ayanconywa ukuthi agxile ekugcineni ukunyakaza kwekhwalithi nokuqhuma.
- Uma ukhathala futhi ulahlekelwa ukuma kwakho, qeda isethi ngokushesha.
- Vikela umgogodla wakho ngokugcina ukucindezela kwesisu ngokuphefumula okunamandla.
Imibuzo evame ukubuzwa
Ingabe ukuzivocavoca kufanele kwenziwe ngokushesha ukuze kusebenze kangcono?
Okokuqala, funda iphethini ephambanayo nokukhiya umzimba ngokuhamba kancane. Khulisa isivinini sakho kuphela uma ukwazi ukugcina ukuma okufanayo.
Yini okufanele ngiyenze uma isihlakala sami sizizwa singakhululekile?
Cindezela iminwe yakho phansi bese usabalalisa isisindo sakho ngokulinganayo phakathi kwezandla nezinyawo zakho. Uma ubuhlungu buqhubeka, sebenzisa izibambo noma ukusekela isibhakela noma ushintshele kokunye ukuvivinya umzimba okuyisisekelo.
