HANGING KNEE RAISE
Ukuphakanyiswa kwedolo elilengayo akukona ukuvivinya umzimba ukuphakamisa amadolo ngokushwiba imilenze, kodwa kunalokho kuwumnyakazo wokusimamisa amahlombe nokugingqa i-pelvis ukuze ulawule umzimba olengayo ngesisu.
Ukulenga kubha yokudonsela phezulu nokuphakamisa amadolo akho kuqeqesha ama-hip flexor, izisu, kanye nokubamba ndawonye. Ukujikisa umlenze wakho emuva ukuze udale i-kickback kuzophakamisa ukuphakama kwedolo lakho, kodwa uzolahlekelwa ukulawula i-torso yakho. Uma usubambe ngokuphephile i-footrest, yehlisa ngobumnene amahlombe akho bese wengeza ukufinyela kwesisu ngokugoqa umsila wakho uye phambili ekupheleni kwedolo eliphakamisa.
- Imisipha eyinhloko
- Rectus abdominis · Iliopsoas
- Imisipha esekelayo
- Obliques, forearm, latissimus dorsi, serratus anterior
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-hip flexion kanye nokutshekela kwe-pelvic ngemuva
Uwaphakamisa kangakanani amadolo akho?
Khuphuka uye ku-hip level bese kuthi, uma ukwazi ukuyilawula, gingqa i-pelvis yakho bese uyiletha kancane. Uma ukuzamazama kwenzeka, yehlisa ukuphakama.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala ukubamba okuphephile ezindaweni zokuphumula
Bamba ibha phakathi kobubanzi nobubanzi behlombe bese usonga izithupha zakho kuyo. Yehla kancane futhi uqiniseke ukuthi ukubamba kwakho namahlombe kukhululekile.
- 2
Susa izintambo ngokumiswa okusebenzayo
Donsela kahle amahlombe akho phansi nezimbambo zakho phansi. Hlanganisa imilenze yakho futhi uyeke ukunyakazisa emuva naphambili.
- 3
Phakamisa amadolo akho ngasesifubeni sakho bese usonga i-pelvis yakho.
Exhale futhi uphakamise amadolo akho ngaphezu kobude be-hip. Phezulu, sondeza umsila wakho phambili futhi ulethe i-pelvis yakho ezimbanjeni zakho.
- 4
Yehlisa kancane imilenze yakho ngaphandle kokuhlehla
Yehlisa amadolo akho futhi welule imilenze yakho imizuzwana emi-2 kuya kwemi-4. Uma uzizwa uthuthumela, yima ngokuphelele noma yehla ngaphambi kokuphinda okulandelayo.
CURL THE PELVIS
Ungagingqiki i-pelvis yakho ngemva kokuphakama kwedolo ukuze ukhulise ukugoba kwesisu.
Uma uphakamisela idolo lakho endaweni ehlangene ye-hip, ikakhulukazi i-hip joint flexion. Phezulu, letha umsila wakho phambili ukuze unciphise isisu sakho.
Kuma-pelvic rolls, zilolonge usuka endaweni enganyakazi enobubanzi obuncishisiwe kunokunyakazisa umzimba wakho uhlehle.
Iphuzu elibalulekile: Inkomba ongayisebenzisa ngokushesha: "Phakamisa amadolo akho bese ugoqa umsila wakho uye phambili."
STOP THE SWING
Impinda ngayinye kufanele iqale ekumisweni okuqinile
Uma ukwehla kushesha, imilenze yakho izoba ngemuva komzimba wakho futhi iyoba isisekelo sokuphindaphinda okulandelayo. Sebenzisa ukwehla kwesekhondi elingu-2-4.
Uma uhlangabezana nanoma yikuphi ukuntengantenga, ungabambeli kubha futhi uqaqe, kunalokho yehlela ezitebhisini bese usetha kabusha.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Buyisa umlenze wakho ukuze usebenzise i-recoil
- Lokho okubonayo
- Umzimba wakho uzonyakaza uye phambili futhi izinga lokuphindaphinda lizoqhubeka nokukhuphuka.
- Imbangela engaba khona
- Ukulawulwa kokwehla nokumiswa okusebenzayo kunqanyuliwe.
- Indlela yokulungisa
- Ngemva kokumisa ukuphindaphinda nokuzamazama kuyanyamalala, yehlisa ububanzi bamadolo futhi wenze kancane.
Amahlombe awele ngokuphelele ngasezindlebeni
- Lokho okubonayo
- Intamo ifinyeziwe futhi ingaphambili lehlombe alikhululekile.
- Imbangela engaba khona
- Iphindaphindwa ekumisweni kokungenzi lutho ngaphandle kokuqiniswa kwe-scapular.
- Indlela yokulungisa
- Yehlisa kancane amahlombe akho bese usebenzisa ukuhluka kwesitulo sikakapteni uma amahlombe akho engakhululekile.
Iphakamisa amadolo kuphela futhi ayinyakazi i-pelvis
- Lokho okubonayo
- Ingaphambili lamathanga kuphela elikhathele futhi kukhona ukufinyela okungaphezulu kwesisu.
- Imbangela engaba khona
- Ukunyakaza kugcine ngokuguquguquka kwe-hip.
- Indlela yokulungisa
- Yehlisa isisindo nesivinini, songa umsila wakho uye phambili phezulu bese ume isekhondi elingu-1.
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
Uma ukubamba kwakho noma amahlombe ekhathala kuqala, hlukanisa inhloso yokunyakaza ngokuphakamisa isihlalo sikakapteni noma idolo eliphansi ngaphambi kokuncika kumabhande.
Imvamisa
2-3 izikhathi ngesonto
Ibeke ngendlela efanele emzimbeni wakho wonke noma endaweni 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
Ingabe kungcono ukwelula imilenze yakho?
Uma uqondisa imilenze yakho, i-lever iba yinde, okwenza kube nzima kakhulu. Ngokuhlukahluka kwamadolo, qhubeka ngemuva kokulawula ukunwetshwa kwe-pelvic nokwehla.
Kuthiwani uma ukubamba kuxega kuqala?
Hlukanisa ube amasethi amafushane noma usebenzise izihlalo zikakapteni. Alilengi lize lihluleke.
