DRAGON FLAG
Ifulegi likadrako alilona iqhinga lokusekela umzimba ngentamo, kodwa liwukuzivivinya kwezinga eliphezulu lokulwa nokunwetshwa okusebenzisa amahlombe nengemuva elingaphezulu njengendawo yokusekela futhi lilawula wonke umzimba ngesigaxa eside.
Ifulegi likadrako, elibandakanya ukubamba ngemuva kwebhentshi, ukuphakamisa umzimba wakho ngaphezu kwamahlombe akho, bese wehlisa umzimba wakho ngomugqa omude ukusuka ekhanda kuye ozwaneni, ubeka isidingo esikhulu kakhulu eziswini nasezintanjeni zakho. Kuyingozi ukubeka isisindo sakho entanyeni yakho noma ukwehlisa imilenze yakho ugobile umhlane. Ukuqala ngefulegi le-tuck dragon kanye nokuhluka komlenze owodwa, sebenzisa kuphela ububanzi obufushane obuncane obushiya amahlombe ebhentshini futhi bugcine ukuqondana kwezimbambo ne-pelvic.
- Imisipha eyinhloko
- Rectus abdominis · Transverse abdominis
- Imisipha esekelayo
- Lats, glutes, iliopsoas, quadriceps
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Ukusekelwa kwehlombe kwe-lever eside anti-extension
Ngingakwazi ukubambelela ngekhanda nentamo?
No. Amahlombe akho ehlombe kanye nomhlane ongenhla kufanele kube i-fulcrum yakho, futhi uma uzwa ingcindezi entanyeni yakho, yehla ngokushesha.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ibheka amabhentshi angaguquki nokubamba
Qinisekisa ukuthi ibhentshi aliphakamisi noma alisheleli futhi ubambe ifremu ngemuva kwekhanda lakho ngazo zombili izandla. Gcina izindololwane zakho zigobe kahle futhi amahlombe akho ehlombe phezu kwamaphedi.
- 2
Gingqa i-pelvis yakho bese uyiphakamisa ngaphezu kwamahlombe akho
Donsela amadolo akho esifubeni sakho bese ucindezela izisu zakho ukuze uphakamise i-pelvis yakho. Yenza ama-blades akho angaphezulu namahlombe abe iphuzu lakho lokusekela, hhayi intamo yakho.
- 3
Nweba umzimba nge-lever ekhethiwe
Abaqalayo kufanele benze indawo yesilevu ngamadolo agobile, bese kuba umlenze owodwa, futhi ochwepheshe kufanele baqondise imilenze yomibili futhi bayigcine iseduze nomugqa oqondile onomzimba.
- 4
Zehlise kancane kuze kube iqolo lakho liyagoba.
Yehlisa umzimba wakho wonke emgqeni owodwa imizuzwana emi-3 kuye kwemi-5. Ngaphambi nje kokuba i-pelvis yakho iwe noma umhlane wakho ube manzi, guqa amadolo akho bese ubuyela ngokuphepha.
SHOULDER-BLADE SUPPORT
Isisindo somzimba wakho kufanele sisatshalaliswe emahlombe akho nasemhlane ongenhla, hhayi intamo yakho.
Uma uzwa isilevu sakho sicindezela ngamandla esifubeni sakho noma ingcindezi ngemuva kwentamo yakho, yehla ngokushesha. Lungisa indawo yokusekela ibhentshi.
Izingalo zidonsa ebhentshini ukuze zenze i-lat tension, kodwa ungayiphusheli intamo yakho ku-pad.
Iphuzu elibalulekile: Cacisa ukuze uzame ngokushesha: "Sekela ngamahlombe amahlombe futhi ukhiye izimbambo kanye ne-pelvis."
SHORTEN THE LEVER
Ukuguqa amadolo kuwukuhlehla okubalulekile ekugcineni ukuhambisana
Uma uqondisa imilenze yomibili, i-lever iba yinde kungazelelwe. Ukwehliswa okulawulwayo kokuma kwesilevu kungcono kunobubanzi obugcwele bokugoba emuva.
Ngokuhlukahluka komlenze owodwa, sebenzisa izinhlangothi kwesokunxele nesokudla ngokushintshana ukuze unciphise i-asymmetry.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isekela umzimba onomgogodla womlomo wesibeletho
- Lokho okubonayo
- Ukucindezela nobuhlungu ngemuva kwentamo kanye nesilevu sicindezela kanzima esifubeni.
- Imbangela engaba khona
- Ama-shoulder blades asukile ebhentshini futhi iphuzu lokusekela selithuthele emgogodleni wesibeletho.
- Indlela yokulungisa
- Goba ngokushesha amadolo akho bese ubuyela ekushintsheni kwesilevu ngokusekelwa kwehlombe lehlombe.
I-pelvis iwela kuqala bese ingemuva ligoba.
- Lokho okubonayo
- Umzimba wakho uba njengokabhanana futhi ingcindezi ibekwe emhlane wakho ongezansi.
- Imbangela engaba khona
- I-Lever nobubanzi bokwehlisa budlula amandla wamanje wokulwa nesandiso.
- Indlela yokulungisa
- Guqa amadolo akho futhi unciphise ibanga lakho lokwehla ukuze udlule izimbambo zakho ne-pelvis.
Phakamisa umlenze wakho phezulu ngokuhlehla
- Lokho okubonayo
- Ibhentshi liyazamazama futhi umzimba ongaphezulu ugxuma usuka ku-pad uma ukhuphuka.
- Imbangela engaba khona
- Kusetshenziswe inertia yomlenze esikhundleni se-abs nama-lats.
- Indlela yokulungisa
- Yehlisa i-eccentric kuphela, ugoqe amadolo akho ukuze usethe kabusha ngokuphephile endaweni yokuqala.
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
Isethi yekhwalithi ye-1 kuya ku-3 eccentrics yanele. Ungazami uhla olugcwele lwemilenze ngaphambi kokuba uzuze ukwehla okulawulwayo ngamasekhondi angu-5 ukusuka endaweni ye-tuck.
Imvamisa
2-3 izikhathi ngesonto
Yibeke ngokufanelekile emzimbeni wakho wonke noma enkambweni ethile yendawo.
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 yonke inqubo olawulwa nguwe.
Imibuzo evame ukubuzwa
Ngabe ngidinga ukwenza ukunyakaza okukhuphukayo futhi?
Ekuqaleni, kwanele ukwenza kuphela ukwehla kwe-eccentric okulawulwayo nokusetha kabusha ngokugoqa amadolo.
Ingabe kufanele ngiqondise imilenze yami?
No. Ukugcina ukulungiswa kwe-torso kubaluleke kakhulu ekuhlukeni kwe-chin noma umlenze owodwa.
