DEVIL PRESS
Ukucindezela kukadeveli akukhona ukuphindaphinda okusheshayo kwama-burpees anama-dumbbell, kodwa ukunyakaza okuhlanganisiwe okunamandla okuxhuma ngokuphephile ukusekelwa kwaphansi kanye nokuhlwithwa kwama-dumbbell amabili.
Ukucindezela kukaSathane, okubandakanya ukubamba ama-dumbbell amabili, ukwenza ama-burpees noma ama-push-up, bese uletha izinyawo zakho phambili futhi usebenzisa i-hip drive ukuze uphakamise ama-dumbbell ngaphezu kwekhanda lakho, kudala izimfuno ze-cardio, ihlombe, neqolo eliphezulu. Ama-dumbbell ayindilinga angaginqika futhi alimaze izihlakala zakho, futhi njengoba ukhathala, indawo yakho engezansi kanye nokuhlwitha ihinge kuyawa. Sebenzisa ama-dumbbell e-hex nomthwalo olula ukuze ube yingcweti yokunyakaza kwaphansi futhi uhlwithe ama-dumbbell akabili ngokuhlukana, bese uwaxhuma.
- Imisipha eyinhloko
- I-Pectoralis enkulu, imisipha ye-deltoid, i-Gluteus maximus, imisipha ye-Quadriceps
- Imisipha esekelayo
- I-Triceps, i-Hamstrings, i-Abdomen, i-Lats
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- I-Dumbbell Burpee ku-Double Dumbbell Snatch Connection
Ingabe kuyadingeka ukwenza ama-push-ups?
Kuya ngemithetho. Ungayilungisa ngokuphephile ihlehle noma i-push-up skipping ukuze ivumelane nenhloso yakho yokuqeqeshwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala ipulangwe elizinzile elinama-hex dumbbells
Beka ama-dumbbell amabili ngokuhambisana bese ubamba izibambo. Iya epulangeni ngonyawo olulodwa ngesikhathi noma ngokugxuma, ugcine umzimba wakho uqinile.
- 2
Ukwenza ama-push-ups alawulwayo noma ukuthinta phansi
Yehlisa isifuba sakho phakathi kwama-dumbbell ngokuya ngomgomo wakho wegoli. Uma unokungakhululeki kwehlombe nangemuva, sebenzisa ukuhluka kwe-stepback okushiya u-push-up.
- 3
Letha izinyawo zakho banzi ukuze ulungiselele i-hip hinge
Letha izinyawo zakho ngaphandle kwezandla zakho bese ubeka izithende zakho phansi. Gcina umhlane wakho umude nezinqulu zakho zibuyele emuva, ulungele ukushwiba i-dumbbell phakathi kwemilenze yakho.
- 4
Ithola ama-dumbbell ngaphezulu nge-hip drive
Khuphuka ngokushesha ngama-glutes akho, usheshise ama-dumbbell eduze komzimba wakho futhi uwaphakamise phezulu ngokunyakaza okukodwa. Ngemva kokuqinisekisa ukukhiya, yilawule bese wehlisela phansi.
OWN THE TRANSITION
Ngemva kokusukuma phansi, ungadonsi ngokushesha ngezingalo zakho ukuze udale indawo eyihinge ezinzile.
Uma izinyawo zakho zizincane kakhulu noma izithende zakho ziphakeme, ukhalo lwakho luzoba yindilinga. Umhlaba ubanzi, welule izandla zakho.
Khuphuka ama-dumbbell phakathi kwemilenze yakho ngaphandle kokuwasusa ngaphansi kwamadolo akho, bese usheshisa ngezinqulu zakho.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Landa ngokubanzi futhi uphakamise ama-dumbbell ngezinqulu zakho.”
SCALE EACH PART
Ungehlisa ubunzima bokuphusha phezulu kanye nokuhlwitha okungaphezulu ngokuhlukana.
Gcina ikhwalithi yokunyakaza ngokuhlehla, ukusunduza kwamadolo, nokuhluka okukodwa kwe-dumbbell. Awudingi ukwenza zonke izinyathelo ezingeni eliphezulu lobunzima.
Uma iqolo namahlombe akho ewa ngenxa yokukhathala kwenhliziyo, nciphisa isikhathi sakho somsebenzi, hhayi inani lokuphindaphinda.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-dumbbell eyindilinga futhi igobisa isihlakala
- Lokho okubonayo
- Ama-Dumbbells ahamba kwesokunxele nakwesokudla futhi izihlakala ziyaqhaqhazela ngesikhathi sesigaba saphansi.
- Imbangela engaba khona
- Kwasetshenziswa imishini engafanele ukusekela phansi.
- Indlela yokulungisa
- Sebenzisa ama-dumbbell e-hex anendawo eyisicaba futhi uqinisekise indawo engasheleli.
Umhlaba onezinyawo ezincane futhi uphakamise ngezinqulu.
- Lokho okubonayo
- Izithende ziphakanyisiwe, emuva ziyindilinga, ama-dumbbell adonswa kude nomzimba.
- Imbangela engaba khona
- Idonswe ngqo ku-burpee ngaphandle kokulungiselela ihinge.
- Indlela yokulungisa
- Letha izinyawo zakho banzi ngaphandle kwezandla zakho bese ume kancane ukuze wenze isigqi se-hip.
Donsa i-dumbbell izingalo zakho zikhuphukele ekhanda lakho.
- Lokho okubonayo
- Amahlombe ayanyakaza, izingalo ziyakhathala kuqala, nomhlane ugobile.
- Imbangela engaba khona
- I-Hip drive ayanele noma ikhuluphele.
- Indlela yokulungisa
- Funda ukushwiba kanye nesikhathi sokudonsa okuphezulu ngama-dumbbell alula futhi ungaphoqi ukuphakama phezulu.
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 kwe-cardiopulmonary kanye nemisipha kanyekanye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Lokhu ukunyakaza kokuqina okuphezulu, ngakho-ke qala ngokuphindaphinda okumbalwa noma izikhawu zomsebenzi ezimfushane. Uma noma yimaphi amapulangwe aphansi kanye nezingidi eziphezulu ziwa, qeda isethi.
Imvamisa
1-2 izikhathi ngesonto
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ukuphindaphinda okuphansi kuyanconywa ukuthi kugxile 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 uyawaphakamisa ama-dumbbell ngaphezu kwekhanda lakho ngesikhathi esisodwa?
Umshini wokucindezela kadeveli ojwayelekile usebenzisa i-hip drive ukuya phezulu ngomnyakazo owodwa. Ukuhlanza bese ucindezela kungenye inguquko.
Kungani udinga ama-dumbbell e-hex?
Ukunciphisa ubungozi bokugingqika ngesikhathi sokusekelwa kwe-push-up. Ama-dumbbell ayindilinga awafanele isigaba saphansi.
Ubufakazi nezinkomba
- 1. ACE - Burpee
