CABLE CRUNCH
Ama-Cable crunches akuwona umsebenzi lapho ugoqa khona izinqulu zakho emuva futhi wehlise intambo, kodwa kunalokho ukugoqa lapho ulungisa khona i-pelvis yakho bese ugingqa izimbambo zakho ubheke ku-pelvis yakho.
Guqa ngenkathi ubambe intambo ku-pulley ephakeme eduze kwekhanda lakho, okuvumela ikhebula ukuthi lidale ukumelana nokuqondisa i-torso yakho, ukuqeqesha i-rectus abdominis flexion. Ukudonsa intambo ngezingalo zakho noma ukugoqa izinqulu zakho emuva kwandisa ukunyakaza kwe-lat ne-hip. Gcina izingalo zakho kanye ne-pelvis zilungisiwe bese wehlisa umgogodla wakho njengokungathi wehlisa ibanga phakathi kwe-solar plexus yakho ne-pubic bone.
- Imisipha eyinhloko
- I-Rectus abdominis
- Imisipha esekelayo
- I-Obliques kanye ne-transversus abdominis
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Flexion Yokungaguqa Yomgogodla
Ingabe izinqe zakho kufanele zithinte izithende zakho?
Akudingekile. Yenza lokhu ngamadolo akho endaweni lapho isikhundla sakho se-pelvic singanyakazi kakhulu ngesikhathi sokuphindaphinda.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa i-pulley ephezulu kanye nokuma kwentambo
Beka i-pulley phezulu bese uxhuma intambo. Hlala phezu kwephedi yamadolo bese ubeka ukuphela kwentambo eduze kwekhanda lakho noma phambi kwehlombe lakho, ugcine izindololwane zakho zisendaweni engashintshi.
- 2
Ukulungisa i-pelvis namathanga
Hlukanisa amadolo akho abe nobubanzi be-hip futhi ungahlali izinqe zakho ngokuphelele ezithendeni zakho. Gcina indawo ye-pelvic futhi udale ukungezwani kokukhanya kukhebula.
- 3
Gingqa izimbambo ubheke ku-pelvis
Exhale futhi ulethe i-solar plexus yakho ngase-pubis yakho, ugobe umgogodla wakho. Sebenzisa umuzwa wokunciphisa isisu sakho kunokuba ubeke izindololwane zakho emathangeni akho.
- 4
Ukulawula isitaki ukuya esiswini
Buyela phezulu ngaphezu kwamasekhondi angu-2 ukuya kwangu-3, ukhulula ukungezwani kwesisu ukuze ugweme ukungqubuzana isitaki. Gcina ukuma kwe-hip nengalo kulo lonke ukuphindaphinda.
FLEX THE SPINE
Igoqeka phakathi kwezimbambo ne-pelvis kunehinge yenyonga ephusha i-pelvis emuva
Uma ama-hips akho ehlehla kakhulu, i-torso yakho izohlala inde futhi yintambo kuphela engahamba phansi. Gcina amathanga akho kanye ne-pelvis kuthule.
Gobisa umgogodla ngokulinganayo phakathi kwebanga elingenabuhlungu futhi ungayigobisi intamo ngokweqile.
Iphuzu elibalulekile: Inkomba ongayisebenzisa ngaso leso sikhathi: “Ungasusi i-solar plexus uyiyise ethanjeni le-pubic, kodwa gcina i-pelvis iqinile.”
ARMS ARE HOOKS
Izandla nezingalo zibamba intambo kuphela bese zilandela ijika le-torso
Uma welula intambo uye phansi nge-triceps yakho noma uyidonsa ngama-lats akho, izingalo zakho nomhlane kuzokhathala ngaphambi kwesisu sakho. Gcina i-engeli yendololwane yakho igxilile.
Bamba intambo ngokunethezeka eduze kwekhanda lakho noma phambi kwamahlombe akho, kunokuba uyidonsele ngemuva kwentamo yakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Gonga izinqulu zakho emuva ukuze wehlise intambo
- Lokho okubonayo
- Umgogodla uhlala umile futhi i-pelvis iya ezithendeni.
- Imbangela engaba khona
- I-hip hinge esetshenziswe nesisindo somzimba esikhundleni sokuguquguquka kwesisu.
- Indlela yokulungisa
- Yehlisa isisindo, vikela i-pelvis yakho, futhi wehlise izimbambo zakho kuphela.
Donsa intambo ngezingalo zakho
- Lokho okubonayo
- I-engeli yendololwane ilokhu ishintsha, futhi ama-triceps nama-lats aqala ukukhathala.
- Imbangela engaba khona
- Usebenzise isandla njengendawo yokushayela yokunyakaza.
- Indlela yokulungisa
- Bamba izingalo zakho njengamahhuku futhi ugcine isandla sakho simi ngasohlangothini lwekhanda lakho.
Isitaki esiphahlazekayo phezulu
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, isisindo siyashaya kanye nokuqina kwesisu kuyaphuka.
- Imbangela engaba khona
- Akukho ukubuya okulawulwayo noma eduze kakhulu nomshini.
- Indlela yokulungisa
- Lungisa indawo yesinyathelo esisodwa bese ukhuphuka kancane imizuzwana engu-2-3.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Floor Crunch
Funda ijika phakathi kwezimbambo ne-pelvis.
I-Band Knee Crunch
Prakthiza izikhiya ze-pelvic lapho kumelana nokukhanya.
I-Cable Crunch
Ilawula ukushuba kwesitaki.
Stop Cable Crunch
Engeza imizuzwana engu-1-2 yokufinyela okuphansi.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Khulisa isisindo kuphela uma inani lokuphindaphinda nokufinyela okuphansi kuyafana. Ukwehlisa isitaki esisindayo ngesisindo somzimba wakho akubalwa njengenqubekelaphambili.
Bala
8–15 izikhathi
Ngezansi isekhondi elingu-1, buyisela imizuzwana emi-2~3
Isethi
2–4 amasethi
60–120 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
2–4 izikhathi ngeviki
Ivolumu ye-torso flexion ehlukile nokulungiswa
- Uma indawo ye-pelvic nengalo isilungisiwe, khulisa inani lezimpinda kuqala.
- Uma i-hip hinge, ukudonsa kwengalo, noma ukushayisana kwesitaki, yehlisa isisindo ngokushesha.
- Gwema ukuphoqa ukuguquguquka okukhulu ukuze ugweme ubuhlungu bentamo noma emuva.
Imibuzo evame ukubuzwa
Ingabe intambo kufanele ibekwe ngemuva kwekhanda?
Cha. Ukuyibeka ethempelini lakho noma phambi kwehlombe lakho kwenza kube lula ukubeka ingalo yakho ngaphandle kokufaka ingcindezi entanyeni yakho.
Ingabe kubalulekile ukuzuza isisindo esiningi?
Isisindo esigcina ukuguquguquka komgogodla kanye nokubuyiselwa okulawulwayo kubalulekile. Imigomo yakho izohluka njengoba udonsa ngesisindo somzimba wakho kanye ne-hip hinge.
