FOAM ROLLER (BACK)
I-Foam Roller (Emuva): Pheqa esifundeni se-thoracic ngenkathi usekela ikhanda futhi ugwema ukucindezela okuqondile entanyeni noma emhlane ophansi.
Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngebhulokhi noma udonga uma kunesidingo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Sekela ingemuva lakho elingaphezulu ku-roller futhi, izimbambo zakho ziphansi, gingqa ngokunyakazisa okuncane emahlombe akho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile Iphuzu Lokhiye: Giqa esifundeni se-thoracic ngenkathi usekela ikhanda futhi ugwema ukucindezela okuqondile entanyeni noma emuva.
- Imisipha eyinhloko
- Imisipha enwetshiwe eyinhloko lapho ukunyakaza khona
- Imisipha esekelayo
- Ukusimamisa imisipha nemisipha yokuphefumula ezungeze amalunga
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuhamba, ukuguquguquka nokuphumula kwezicubu
Ngabe nabaqalayo bangakwazi yini ukunyakaza kwe-foam roller (emuva)?
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Sekela ingemuva lakho elingaphezulu ku-roller futhi, izimbambo zakho ziphansi, gingqa ngokunyakazisa okuncane emahlombe akho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela kanye nemishini
Setha ibanga lokuqala elingenabuhlungu futhi uzisekele ngebhulokhi noma udonga uma kunesidingo. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa okuhlangene
Gcina ukuphefumula okude, okunethezekile ngaphandle kokukhiya amalunga akho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza ukunyakaza kwe-foam roller (emuva).
Sekela ingemuva lakho elingaphezulu ku-roller futhi, izimbambo zakho ziphansi, gingqa ngokunyakazisa okuncane emahlombe akho. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
- 4
Hlala uqaphile bese ubuya
Hofuza bese ubuyela kancane endaweni yokuqala. Kunokuba ucishe ukhiye amalunga akho noma ugxumele ku-rep elandelayo, phinda wenze ibhalansi bese uphinda.
UKUQONDANA NOKUNDLELA
Yenza indlela yamandla ye-foam roller (emuva) yokunyakaza ingashintshi
Gcina ukuphefumula okude, okunethezekile ngaphandle kokukhiya amalunga akho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Sekela ingemuva lakho elingaphezulu kurola futhi, izimbambo zakho ziphansi, gingqa ngokunyakazisa okuncane emahlombe akho. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: I-Jump-start cue: "Yakha ibanga lokuqala elingenabuhlungu futhi uzondle ngamabhulokhi noma izindonga uma kunesidingo."
RANGE & TEMPO
Ibanga elilawulekayo yibanga elilungile lokusebenza
Thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga kunokufinyelela ekugcineni. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Dala ubude ekuhogeleni kwakho futhi unciphise ukungezwani ekukhipheni kwakho umoya. Ungasebenzisi ezindaweni lapho ubuhlungu obubukhali noma ukuba ndikindiki kwenzeka.
KEY MOVEMENT CUE
Guqa esifundeni se-thoracic ngenkathi usekela ikhanda futhi ugwema ukucindezela okuqondile entanyeni noma emuva.
Lesi sici sinikeza imisipha enwetshiwe eyinhloko lapho ukunyakaza khona indlela ephindaphindayo kuyilapho imisipha eqinisiwe nemisipha yokuphefumula ezungeze amalunga isekela isikhundla. Yisebenzise ngaphambi kokwengeza isivinini, umthwalo, noma ububanzi.
Qhathanisa izimpinda zokuqala nezokugcina ukusuka ku-engeli yekhamera ewusizo kakhulu. Uma indlela ehlanganyelwe, ibhalansi, noma i-tempo ishintsha, qeda isethi noma unciphise ubunzima ngaphambi kokuyiphinda.
Iphuzu elibalulekile: Izinga lokuzijwayeza: Roll ngokusebenzisa isifunda se-thoracic ngenkathi usekela ikhanda futhi ugwema ukucindezela okuqondile entanyeni noma emhlane ophansi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Foam Roller (Emuva): Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Khomba ibanga lokugcina futhi usebenzise i-recoil noma ubambelele ezinhlungwini.
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, nobubanzi bokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile Iphuzu Lokhiye: Giqa esifundeni se-thoracic ngenkathi usekela ikhanda futhi ugwema ukucindezela okuqondile entanyeni noma emuva.
I-Foam Roller (Emuva): Umlenze wokubuya awukho
- Lokho okubonayo
- Uma ubuyela endaweni yokuqala, isivinini sikhuphuka ngokuzumayo bese sigibela ku-rep elandelayo.
- Imbangela engaba khona
- Ucabangela kuphela isigaba sokusebenza njengomsebenzi noma ugxile ekushayeni inombolo yakho oyihlosile yezimpinda.
- Indlela yokulungisa
- Nikeza imizuzwana emi-2 kuya kwemi-3 ukuze uthole ukubuyisela, phinda umise indawo yokuqala, bese uqala impinda elandelayo.
I-Foam Roller (Emuva): Ukulahlekelwa ukuphefumula kanye nokuqina komzimba
- Lokho okubonayo
- Indawo yezimbambo ne-pelvis iyashintsha engxenyeni yesibili yokuphindaphinda, futhi amandla agxilwe entanyeni noma emhlane ophansi.
- Imbangela engaba khona
- Ngizamile ukugcina ukucindezela kwesisu kulo lonke isethi, noma ngibambe umoya isikhathi eside kakhulu.
- Indlela yokulungisa
- Setha kabusha umoya wakho kafushane endaweni ephephile yokuphindaphinda ngakunye bese uqeda isethi uma ukuqondanisa kungabuyi.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Beka ukuzinza nobubanzi kuqala
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nokulayisha
Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa ukufinyelela futhi usebenzise amathuluzi okusekela ukuze ushiye kuphela ukudonsa okubanzi, okunethezekile. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
20~40 imizuzwana × 2~3 izikhathi noma kancane 6~10 izikhathi
Gcina ukuma kuyafana kuzo zonke izimpinda, ushiye izimpinda ezi-2 kuye kwezingu-3.
Uchwepheshe
20~40 imizuzwana × 2~3 izikhathi noma kancane 6~10 izikhathi
Engeza ukumisa isikhashana noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini uma kwenzeka umnyakazo wokunxephezela.
- Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile.
- Uma ubuhlungu bukhula endaweni efanayo noma ukungakhululeki kwamalunga kuhlala kuze kube iseshini elandelayo, yehlisa umthwalo kanye nenani lamasethi amasonto onke.
- Beka kuqala ukuqondanisa, ukubuyisela okulawulwayo, nobubanzi obungenabuhlungu ngaphezu kwenani lokuphindaphinda.
Imibuzo evame ukubuzwa
Yiluphi uhlobo lokunyakaza okufanele ngilusebenzise?
Sebenzisa ngezinga ongakwazi ukuzwa ngalo ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuvumelana kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Khuphula kancane isikhathi sokubamba noma ibanga lokulawula elisebenzayo ngaphakathi kwebanga lokuphefumula elinethezekile. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
