CLEAN PULL
Ukudonsa okuhlanzekile akukhona ukuvivinya umzimba lapho uphakamisa khona insimbi yocingo phezulu ngezandla zakho, kodwa i-drill edonsayo egcina indlela yokuqala yokuhlanza futhi idale isivinini esiqondile kubha ngomzimba wakho ophansi nezinqulu.
Ukudonsa okuhlanzekile kuqala kusuka phansi kusendaweni efanayo nehlanzekile, kodwa esikhundleni sokungena ngaphansi kwebha, wenza isandiso esiqinile somzimba ogcwele. Uma ibha iya phambili ukuzungeza amadolo akho noma izindololwane zakho zigoba ngaphambi kwesikhathi, ulahlekelwa amandla owenziwe umzimba wakho ophansi. Ngemva kokuzinzisa indawo yokuqala ehlanzekile kanye nokudonsa kokuqala, beka ibha eduze komzimba wakho futhi ujwayele umuzwa wamaqakala, amadolo, nezinqulu zakho ziqondana ngokulandelana.
- Imisipha eyinhloko
- I-Gluteus maximus, ama-hamstrings, ama-quadriceps, i-trapezius
- Imisipha esekelayo
- Latissimus dorsi, amathole, i-erector spinae, izingalo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukudonsa phansi kanye nokunwetshwa komzimba ogcwele okuqhumayo
Ingabe ukudonsa okuhlanzekile nokudonsa okuphezulu kuyafana?
Ukudonsa okuhlanzekile kuvame ukugxila ekwandiseni umzimba ogcwele izingalo ezigcinwe isikhathi eside, kuyilapho ukudonsa okuphezulu kwengeza isigaba lapho izindololwane zidonselwa phezulu ngemva kokunwetshwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukufanisa ukubamba okuhlanzekile nendawo yokuqala
Bamba ibha ivuleke kancane kunobubanzi behlombe ngaphezu kwezinyawo zakho ezimaphakathi. Beka ama-shins akho eduze kwe-bar namahlombe akho kancane phambi kwebha, ugcine umhlane wakho uqinile.
- 2
Phusha umugqa phezulu ngenhla kwamadolo akho ngemilenze yakho
Phusha ipulatifomu ngezinyawo zakho ukuze izinqulu namahlombe akho kuphakame ndawonye. Gcina izingalo zakho zinde futhi uvumele ibha isondele eduze komzimba wakho eduze kwama-shins akho.
- 3
Buyisela amadolo akho ukuze udale indawo yamandla
Uma ibha isidlulile emadolweni akho, qondisa umzimba wakho bese ufaka kabusha amadolo akho ngaphansi kwebha. Beka ibha eduze kwamathanga akho angaphezulu.
- 4
Yelula umzimba wakho wonke futhi uwubeke phansi ngaphansi kokulawula
Qondisa ngokuqhuma amaqakala akho, amadolo, namalunga enyonga futhi uphakamise amahlombe akho phezulu. Kunokuba udonse ngezingalo zakho, ngemva kwaphezulu, yehlisa ibha elawulwa emathangeni naphansi nge-hip hinge yakho.
PUSH THE FLOOR
Ukudonsa kokuqala akusona isigaba lapho uphakamisa khona ibha ngomhlane wakho, kodwa isigaba lapho uphusha khona phansi ngemilenze yakho.
Lapho i-bar iphakama, i-pelvis kuphela iphakama kuqala, ingemuva lisondela ngokuvundlile, bese izinqe zishaya ibha phambili. Gcina ama-engeli ahlobene amahlombe nezinqulu zakho.
Ungamane uncike ezithendeni zakho, yizwa ingcindezi yonyawo lwakho lonke bese uvumela umugqa udlule phakathi konyawo lwakho.
Iphuzu elibalulekile: Khombisa ukuzama njengamanje: “Izingalo zinde, ibha ivaliwe, imilenze iphushela phansi.”
FINISH TALL
Sheshisa ibha ngokunwetshwa okuphelele komzimba okuphansi kunokugoba izindololwane zakho ukuze udale ubude.
Uma izingalo zakho zigoba kusenesikhathi, imisipha yakho ye-trapezius nezingalo zizokhathala ngaphambi komzimba wakho ophansi. Beka izandla zakho njengezingwegwe ezixhuma ibha.
Ungajikijeli izinyawo zakho phambili ngokweqile noma uncikise umhlane wakho emuva, futhi uqedele ukwelula lapho omude kakhulu.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Pelvis iphakama kuqala
- Lokho okubonayo
- Lapho ibha isuka phansi, izinqulu zakho kuphela ezikhuphukayo, zishiya isifuba sakho.
- Imbangela engaba khona
- Ingcindezi yomlenze enganele noma indawo yokuqala iphansi kakhulu.
- Indlela yokulungisa
- Yehlisa isisindo futhi uzilolonge indlela eya phezulu ehlombe ne-pelvic enezinqamuleli ezihlanzekile ezimile.
Ibha isuke phambi kwamadolo
- Lokho okubonayo
- Ibha iphakanyiswa kude nomzimba futhi isisindo sishintshelwa phambi kwezinyawo.
- Imbangela engaba khona
- Ukuntuleka kwe-lat tension noma ukuthumela ibha phambili lapho ugwema amadolo.
- Indlela yokulungisa
- Qinisa amakhwapha akho ukuze udonsele ibha iqonde emzimbeni wakho futhi uqondise amadolo akho ukuze udale indlela.
Izindololwane zigoba kusenesikhathi
- Lokho okubonayo
- Songa ibha ngezingalo zakho ngaphambi kokuthi izinqulu zakho zinwetshwe ngokugcwele namahlombe akho aqale akhathale.
- Imbangela engaba khona
- Ucatshangelwe ukuphakama kwebha noma ukuntula ukusheshisa okuphansi komzimba.
- Indlela yokulungisa
- Gcina izingalo zakho zinde futhi wenze kuze kube sekupheleni kwehlombe elinesisindo esilula ngaphandle kwamabhande.
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 nomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Uma ikhono nesivinini kuyizinjongo zakho, sebenzisa amasethi amafushane okuphindaphinda oku-2 kuya koku-4. Uma indlela yebha isuka noma izingalo zakho ziqala ukugoba kuqala, ungakhulisi isisindo.
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
Ngingakwazi ukuhamba nginzima kunokuhlanza?
Abasebenzisi abanolwazi bangasebenzisa imithwalo esindayo kodwa kufanele bakwazi ukugcina isimo esifanayo sokuqala nesivinini sebha. Abaqalayo baqala ngezisindo zobuchwepheshe.
Ingabe izinyawo zakho kufanele zisuke phansi?
Ngokwandiswa okuqinile, ungakwazi ukuphakamisa izithende zakho ngokwemvelo, kodwa asikho isidingo sokugxuma ngamabomu. Ukudlulisa amandla aqondile kulo lonke unyawo kuyinto ehamba phambili.
