DEAD HANG
I-Dead Hang ayikona ukunyakaza okubeka isisindo ngokungaboni ejoyintini lehlombe, kodwa kuwumsebenzi olengayo olungisa ukusekelwa okwenziwayo nokusebenzayo ngokuya ngokubamba kanye nesimo sehlombe.
Ukulenga kubha yokudonsela phezulu kuqeqesha ukubamba kwakho nezingalo zakho futhi kukujwayeze indawo engaphezulu. Kodwa-ke, akuwona wonke amahlombe avumela ngokunethezeka ukumiswa okugcwele kokwenziwa. Khetha umugqa wokungenzi lutho, lapho ubambe khona ibha endaweni yezinyawo bese ubeka amahlombe akho ngokugcwele ngasezindlebeni zakho, noma umugqa osebenzayo onamahlombe akho ehliswe kancane, bese ubuyela endaweni yokubeka unyawo ngaphambi kokuba izandla zakho zishelele.
- Imisipha eyinhloko
- Iziguquli zengalo yangaphambili, iziguquli zeminwe
- Imisipha esekelayo
- Latissimus dorsi, serratus anterior, rotator cuff, core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukumiswa okungaphezulu noma ukumiswa okusebenzayo
Ingabe kufanele ngiphumuze amahlombe ami ngokugcwele?
Ayidingeki. Uma amahlombe akho ekhululekile, sebenzisa imigqa yokwenziwa. Uma ungakhululekile, sebenzisa imigqa esebenzayo namahlombe akho ehliswe kancane.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ibha yokuhlola nokuzinza kwe-footrest
Beka unyawo oluvikelekile ngaphansi kwebha yokudonsela phezulu engantengantengi. Ungagxumi uyibambe, kodwa beka izandla zakho endaweni yezinyawo.
- 2
Ukudala ukubamba okugoqwe isithupha
Beka izandla zakho phakathi kobubanzi behlombe bese ubeka izithupha zakho ngaphansi kwebha. Gcina izihlakala zakho zisesimweni esikahle sokungathathi hlangothi futhi usebenzise ingcindezi ngokulinganayo phakathi kwezandla zakho.
- 3
Suka bese ukhetha indlela yehlombe
Phakamisa kancane izinyawo zakho ukuze welule umzimba wakho. Uma amahlombe akho enethezekile, wavumele alenge kancane, noma uma engakhululekile, sebenzisa ama-hangs asebenzayo amahlombe akho adonswe phansi kancane.
- 4
Yehlisa i-sway futhi ubuyele ezinyaweni
Gcina imilenze yakho ithule ngaphandle kokuphakamisa izimbambo zakho ngokweqile. Ngaphambi kokuba ukubamba kuxege, beka unyawo lwakho endaweni ephansi yezinyawo, susa isisindo sakho, bese ukhulula isandla sakho.
PASSIVE OR ACTIVE
Imigqa yokungenzi lutho ngokugcwele kanye nemigqa esebenzayo inemithwalo ehlukene yamahlombe nezinjongo
Imigqa engenzi lutho iphakamisa amahlombe ibheke ezindlebeni futhi inwebe izicubu, kuyilapho imigqa esebenzayo igcina amahlombe ehlombe ephansi kancane. Khetha indlela engenabuhlungu.
Uma ingaphambili lehlombe lakho limpintshiwe noma lindikindiki, yehlisa ububanzi futhi usekele izinyawo zakho ukuze wehlise umthwalo.
Iphuzu elibalulekile: I-Cue ongayisebenzisa ngaso leso sikhathi: "Izandla zivaliwe, amahlombe avunyelwe kuphela ibanga elinethezekile."
PLAN THE EXIT
Kufanele wehlele ngokuphephile endaweni yezinyawo ngaphambi kokuba ukubamba kukhululwe ngokuphelele.
Uma ubambelela uze wehluleke futhi uwe, amahlombe namaqakala akho azothola ukwethuka. Njalo yiba nenkundla lapho izinzwani zakho ziphumule kuzo.
Yeka kuphawu lokuqala lokwehla kokucindezela komunwe kunokubukisa ngesikhathi esisele.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Gxuma, bamba ibha bese uwe
- Lokho okubonayo
- Kunomthelela omkhulu emahlombe nasemaqakaleni lapho uqala futhi uma.
- Imbangela engaba khona
- Ibha isondele ngaphandle kokuhamba ngezinyawo.
- Indlela yokulungisa
- Bamba i-footrest ezinzile, bese ususa unyawo lwakho bese ubuyela endaweni yezinyawo ekugcineni.
Zilenga ngesandla, ubekezelele ubuhlungu behlombe
- Lokho okubonayo
- Ingaphambili lehlombe liyancinzwa noma ukuba ndikindiki kusabalala engalweni.
- Imbangela engaba khona
- Ihlombe lami okwamanje alikwazi ukuphatha uhla oluphelele lwezandla.
- Indlela yokulungisa
- Bopha izinyawo ngokushesha bese wehlisela ku-hang esebenzayo noma umthwalo oyingxenye.
Nyakazisa imilenze yakho ukwenza isikhathi
- Lokho okubonayo
- Umzimba uya phambili naphambili futhi ukubamba kuxega ngokungavamile.
- Imbangela engaba khona
- Ingcindezi ewumgogodla egejiwe nendawo yokuqeda.
- Indlela yokulungisa
- Yehlisa izimbambo zakho, uhlanganise imilenze yakho, futhi uma uqala ukuqhaqhazela, yehlela esitebhisini.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umthwalo owandayo namandla
Khulisa ukuqina ngokukhuphula isisindo kancane kancane noma unciphise izikhathi zokuphumula.
Indlela Yokuziphatha Ehlukile Eyinkimbinkimbi
Khulisa izinga lobunzima ngokulihlanganisa nezinye izivivinyo noma ngokungeza izindawo ezingazinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Khulisa ukubekezela kwakho ngesikhathi esiphelele samasethi wekhwalithi emfushane. Gwema ukukhathala ngokweqile ngaphambi kokuqeqeshwa kokudonsa, futhi ungayisebenzisa ngokunethezeka ngemva kweseshini.
Imvamisa
2-3 izikhathi ngesonto
Ibeke ngokufanelekile kuwo wonke umzimba wakho noma isimiso sendawo efanele.
Ivolumu
3~5 amasethi, 8~15 izikhathi
Lungisa inani lama-reps futhi usethe ngokuya ngezinhloso zakho.
- Hlala ubeke ukuphepha kuqala futhi ulalele ubuhlungu bakho obuhlangene.
- Yenza wonke umsebenzi ngaphakathi kwendawo yokulawula kwakho.
Imibuzo evame ukubuzwa
Ngingakwazi ukubeka izithupha zami kubha?
Ukubamba okuvaliwe okugoqa isithupha ngokuvamile kungcono ekuvimbeleni ukushelela. Khetha ukubamba okuphephile ngokuya ngesimo sezandla zakho kanye nobukhulu bebha.
Kufanele ngihlale isikhathi esingakanani?
Qala ngamasekhondi angu-10-30 bese uhlanganisa amasethi okugcina ukubamba nokuqondanisa kwehlombe. Isikhathi sokwehluleka akuwona umgomo.
