CRUNCH
I-Crunching akuyona umnyakazo ophakamisa umzimba ongaphezulu, kodwa umnyakazo ogcina intamo ikhululekile futhi isonge kancane ubambo.
I-Crunches umsebenzi obandakanya ukulala phansi nokusebenzisa isisu sakho ukuze ugoqe ubambo lwakho ngokwanele ukuze uphakamise kancane amahlombe akho uwasuse phansi. Ukuma kwentamo nokusiza kwesandla kungathinta ukusetshenziswa kwemisipha yentamo, kodwa akukho sikhundla sekhanda esisodwa esingcono kakhulu kuwo wonke umuntu. Umgomo walo mhlahlandlela uwukudala ukunyakaza okuphindaphindayo endaweni encane, engenabuhlungu ngaphandle kokudonsa ikhanda lakho ngezandla zakho.
- Imisipha eyinhloko
- I-Rectus abdominis
- Imisipha esekelayo
- Ama-Oblique, ama-transversus abdominis, ama-flexible e-hip
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Torso Flexion
Ngingakwazi ukubeka izandla zami ngemuva kwekhanda lami?
Kungenzeka, kodwa isimo akukona ukudonsa izinwele zakho. Kulula ukuhlola amandla entamo yakho ngokubeka kancane iminwe yakho eduze kwamathempeli akho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-6 Zokuphindaphinda Okuphelele Okukodwa
- 1
Lala ngomhlane endaweni enethezekile
Lala phansi kumata bese ubeka amathe ezinyawo zakho phansi. Uma unomgogodla noma intamo ubuhlungu, ungaziphoqeleli ukuqala.
- 2
Goba amadolo bese ubeka ngokulinganayo ukucindezela konyawo
Guqa amadolo akho kahle futhi ugcine izinyawo zakho ziphansi. Ungaziphusheli phezulu ngemilenze yakho.
- 3
Beka iminwe yakho kancane eduze kwamathempeli akho
Izandla zisekela ikhanda kuphela futhi azidonseli ikhanda phambili. Beka izindololwane zakho endaweni enethezekile.
- 4
Exhale bese ugoqa kancane ubambo lwakho.
Qinisa kancane isisu sakho bese uphakamisa amahlombe akho afike ezingeni lapho asuke khona kancane phansi. Ungaphoqeleli isilevu sakho esifubeni sakho.
- 5
Yima ebangeni elinethezekile lentamo namahlombe akho
Uma ingaphambili lentamo yakho lizwakala lishubile kuqala noma iqolo lakho eliphansi lizwakala lingakhululekile, yehlisa ukuphakama. Asikho isidingo sokuhlala umzimba wakho ophezulu ngokugcwele.
- 6
Yehlisa ijubane futhi usethe kabusha ngaphambi kokuphinda okulandelayo
Yehlisa ngokuthula amahlombe akho phansi, bese uhlola kabusha ukuma kwezandla, intamo, nezinyawo zakho. Uma uhlangabezana nanoma yikuphi ukugxuma, qeda isethi.
RIB CAGE
I-rib cage roll encane yanele.
I-scope ye-crunch ayikona ukuphakamisa umzimba ongaphezulu phezulu, kodwa ukuhambisa kancane i-ribcage ngase-pelvis ngesisu.
Uma uqala ukusebenzisa ama-flexible e-hip yakho noma ama-kickbacks ukuze ukhuphuke, kuba nzima ukuphindaphinda ukunyakaza okufanayo. Phinda ngezigaba ezincane, ezingenabuhlungu.
Iphuzu elibalulekile: Prakthiza i-cue: "Goqela izimbambo zakho ngobumnene ubheke ku-pelvis yakho futhi ugcine intamo yakho ende."
NECK SUPPORT
Sekela izandla zakho futhi ungayidonsi intamo yakho
Ukungakhululeki kwentamo kungase kukhule lapho udonsa ikhanda lakho ngezandla noma usonga isilevu sakho ngamandla. Gcina iminwe yakho ilula futhi ubheke ngokunethezeka phambi kwakho.
Yeka ngokushesha uma izinhlungu ezibukhali entanyeni, ukuba ndikindiki, noma ikhanda libuhlungu. Ungalungisi ngenkani intamo yakho futhi ubekezelele ukungakhululeki.
Iphuzu elibalulekile: Hlola: Akukho umuzwa wokudonsa phakathi kwezandla nentamo, futhi isilevu sihlukene ngokukhululeka.
RANGE CONTROL
Qhubeka kuphela phakathi kobubanzi obungehliswa ngaphandle kokuhlehla.
Ukuma phezulu noma ukusebenzisa ibanga elide kucatshangelwa kuphela uma i-base crunch izinzile. Uma izinyawo zakho ziphakamisa ngokuphindaphinda ngakunye noma umhlane wakho ophansi uzizwa ungakhululekile, ukuhluka kwamanje kungase kusheshe.
Inani lokuphindaphinda, isivinini, nobubanzi anyuswa ngesikhathi esisodwa. Phakamisa okuhlukile okukodwa ukuze ulawule ububanzi obufanayo ngaphandle kokuphatheka kabi kwentamo nomhlane.
Iphuzu elibalulekile: Isimiso Sokuqhubeka: Uma intamo yakho noma umhlane uzizwa ungakhululekile, yehlisa ubude nenani lokuphindaphinda bese ubuyela esinyathelweni sangaphambilini.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Donsa izinwele zakho ngezandla zakho
- Lokho okubonayo
- Isilevu sami sicindezelekile esifubeni sami futhi ingaphambili lentamo yami liqala ukukhathala.
- Imbangela engaba khona
- Ungazama ukuphakamisa umzimba wakho ongaphezulu ngezingalo esikhundleni sesisu sakho.
- Indlela yokulungisa
- Gcina izandla zakho zilula futhi wehlise ububanzi.
Izama ukuhlala phansi ngokugcwele
- Lokho okubonayo
- Umzimba ongaphezulu ukhuphuka kakhulu, izinyawo ziyaphakanyiswa, noma i-pelvis iqhaqhazela.
- Imbangela engaba khona
- Ungafuna ukungena ebangeni lokuhlala esikhundleni sokugoqa.
- Indlela yokulungisa
- Ibuyisela amahlombe ehlombe ebangeni eliphakanyiswe kancane.
Phinda nge-recoil
- Lokho okubonayo
- Iyagxuma ngokushesha nje lapho yehla.
- Imbangela engaba khona
- Inombolo yamanje yokuphindaphinda kungenzeka ingalawuleki.
- Indlela yokulungisa
- Ijubane eliphansi kanye nenani lokuphindaphinda.
Ziba ukungakhululeki emuva
- Lokho okubonayo
- Ubuhlungu obubukhali noma ukuba ndikindiki emgogodleni we-lumbar.
- Imbangela engaba khona
- Ibanga lamanje noma okuhlukile kungase kungabi kulungile.
- Indlela yokulungisa
- Yima ngokushesha futhi uthintane nochwepheshe uma kunesidingo.
Izinyawo zisunduzwa phansi
- Lokho okubonayo
- Ukuphakamisa isithende ngesikhathi sokuphindaphinda.
- Imbangela engaba khona
- Kungenzeka ukuthi uyaziphusha ngemilenze yakho.
- Indlela yokulungisa
- Lungisa kabusha ukucindezela konyawo futhi unciphise ububanzi.
Bamba umoya wakho
- Lokho okubonayo
- Kusetshenziswa amandla amakhulu ebusweni nasentanyeni.
- Imbangela engaba khona
- Ungafuna ukubambelela emandleni phezulu.
- Indlela yokulungisa
- Khipha umoya kancane lapho ukhuphuka futhi uhogele umoya lapho wehla.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Short Range Crunch
Qala ngohla oluncane olunethezeka entanyeni nasemhlane wakho.
I-Basic Crunch
Phinda ukugoqa izimbambo kanye nokwehlisa okulawulwayo.
I-Top Stop Crunch
Yima isikhashana kuphela uma ububanzi besisekelo buzinzile.
I-crunch eyehla kancane
Ihamba kancane kuphela lapho ulawula ukwehla ngaphandle kokuhlehla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa njengokuzivocavoca kokusiza kwesisu endaweni engenabuhlungu, izikhathi ezi-2-3 ngeviki. Emavikini amabili okuqala, beka phambili ukunethezeka kwentamo nomhlane kanye nesivinini ngaphandle kokuhlehlisa inani lokuphindaphinda.
Inani lokuphindaphinda
8–15 izikhathi
Ibanga elingadonsi intamo
Inani lamasethi
2–3 amasethi
Phumula imizuzwana engu-45–60 phakathi kwamasethi
Intuthuko
+1–2 izikhathi noma +1–2 imizuzwana
Uma konke ukuphindaphinda kukhululekile, mane ungeze okukodwa
- Uma izandla zakho zingadonsi ikhanda lakho ngokuphindaphinda kokugcina futhi intamo yakho nomhlane kukhululekile, yenza inqubekelaphambili encane esimisweni esilandelayo.
- Uma uhlangabezana nokukhahlelwa emuva, ukuphakanyiswa konyawo, noma ukungakhululeki kwentamo, qeda isethi bese wehlisa ububanzi noma ama-reps kusethi elandelayo.
- Hlukanisa phakathi kokukhathala kwemisipha nobuhlungu obubukhali, ukuba ndikindiki, nekhanda elibuhlungu. Ungaqhubeki uma unezimpawu.
Imibuzo evame ukubuzwa
Ingabe lapho uphakamisa umzimba wakho ongaphezulu kungcono?
No. Umgomo uwukulawula nokugoqa i-ribcage ngaphakathi kwebanga elingenabuhlungu.
Ngingakwazi ukuqhubeka uma umphimbo wami ubuhlungu?
No. Yima ngokushesha bese ulungisa ububanzi/ukuma kwesandla. Uma ubuhlungu buqhubeka, ungaqhubeki nokuguqulwa.
Ingabe ngidinga ukuvikela izinyawo zami?
Asikho isidingo sokuphoqa izinyawo zakho. Thola indawo lapho amathe ezinyawo zakho ethinta kahle khona phansi futhi ungaphinda umsebenzi ngaphandle kokukhahlela emuva.
Ngingaqhubeka nini?
Khulisa noma isikhathi sokubamba noma inombolo yokuphindaphinda ngenani elincane kuphela lapho ulawula ububanzi obufanayo bazo zonke izimpinda ngaphandle kokubangela ukungakhululeki kwentamo noma umhlane.
