L-SIT
I-L-sit ayisona isimo lapho imilenze iphoqeleka ukuba ivundlile, kodwa kuwukuzilolonga okuphakeme kwezinga eliphezulu okubandakanya ukusunduza phansi ngezandla ukuze uphakamise i-pelvis futhi ngesikhathi esisodwa ugcina ukugoba kwe-hip kanye nokunwetshwa kwamadolo.
I-L-sit, ephakamisa i-pelvis nemilenze phansi ngenkathi icindezela i-parallel bar noma i-parallel bar, ayidingi nje umgogodla, kodwa futhi i-triceps nokuzinza kwehlombe, nokuguquguquka kwe-hip eqinile. Uma uzama ukuqondisa imilenze yakho iqonde phansi, i-pelvis yakho ngeke iphakame noma amahlombe akho azogoqeka abheke ezindlebeni zakho. Ukuqala ngokusekela kwesilevu ku-parallet ephakeme ngamadolo akho adonswe esifubeni sakho, qondisa umlenze owodwa ngesikhathi.
- Imisipha eyinhloko
- I-Rectus abdominis, iliopsoas, i-quadriceps femoris
- Imisipha esekelayo
- Triceps, serratus anterior, latissimus dorsi, forearm
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Ukusekelwa kwengalo kanye ne-hip flexion isometric
Ingabe imilenze yakho kufanele ihambisane naphansi?
No. Kwanele ukugoba amadolo akho ngenkathi ugcina i-pelvis yakho ivulekile namahlombe akho ezinzile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukubeka Izandla Nezandla Ekusekelweni Okuphakeme
Beka ipharalethi noma vimba eduze kwe-pelvis yakho bese ubamba isibambo usiqinise. Zilungiselele ngokuqondisa izindololwane zakho bese ucindezela amahlombe akho kude nezindlebe zakho.
- 2
Phusha phansi ukuze uphakamise i-pelvis
Cindezela ngokuqinile ekusekeleni ngezandla zakho, wehlisa izindwani zamahlombe akho bese uphakamisa i-pelvis yakho phakathi kwezandla zakho. Yehlisa izimbambo zakho ukuze uvimbele i-torso yakho ukuthi ingagoqeki ihlehle.
- 3
Ukulungisa i-lever yomlenze emadolweni
Qala ngokudonsela womabili amadolo esifubeni sakho. Uma zizinzile, nweba umlenze owodwa ngesikhathi futhi welule kuphela yomibili imilenze iye phambili ekugcineni.
- 4
Thatha umoya omncane bese wehla ngaphansi kokulawula.
Donsela izinzwane zakho uzibhekise emzimbeni wakho noma uzilule kahle bese ubamba imizuzwana emi-5 kuye kweyi-15. Kancane kancane beka i-pelvis nezinyawo zakho phansi ngaphambi kokuwa amahlombe noma izihlakala zakho.
PUSH DOWN TO LIFT
Ukuze uphakamise i-pelvis yakho, kufanele uphushele phansi ngezandla kunokuba uphakamise amahlombe akho.
Ukwehlisa amahlombe akho nokwelula izingalo zakho kudala isikhala ngaphansi kwe-pelvis yakho. Ungagobi izindololwane uzidonsele phezulu.
I-parallet, ephakeme kunephansi, idala isikhala se-pelvis nezinyawo, okuzuzisa ukuhlehla.
Iphuzu elibalulekile: Khombisa ukuzama ngokushesha: “Phusha izandla zakho phansi namadolo akho uwabhekise esifubeni sakho.”
ONE LEG AT A TIME
Kusuka endaweni yesilevu, nweba igxathu negxathu ngokwelula umlenze owodwa
Uma uqondisa imilenze yomibili ngesikhathi esisodwa, i-pelvis yakho kungenzeka iwele phansi. Nweba umlenze owodwa ngokushintshana imizuzwana emi-2 ukuya kwemi-3.
Uma ukuguquguquka kwe-hamstring kunqunyelwe, ukugoba kancane emadolweni kuyamukeleka futhi ukuphakama kwe-hip kuyinto ehamba phambili.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Amahlombe aphakama abheke ezindlebeni
- Lokho okubonayo
- Intamo iba mfishane futhi i-pelvis isondela phansi.
- Imbangela engaba khona
- Ukuntuleka kokudangala kwe-scapular namandla okucindezela isandla.
- Indlela yokulungisa
- Prakthiza ukusekelwa kuphela okubamba kuma-parallet aphezulu bese ucindezela amahlombe akho phansi.
Goba izindololwane zakho uziqinise
- Lokho okubonayo
- I-Triceps iqhaqhazela ngokushesha futhi i-pelvis iphusha ngemuva kwezandla.
- Imbangela engaba khona
- Angikwazanga ukuphakamisa izingalo zami njengensika.
- Indlela yokulungisa
- Nweba izindololwane zakho ngaphandle kokuzikhiya bese ubuyela ekubambeni okufushane kwesilevu.
I-pelvis iyehla ngenkathi iqondisa imilenze
- Lokho okubonayo
- Izinyawo zinwetshiwe, kodwa izinqulu zithinta phansi bese i-torso ihlehla.
- Imbangela engaba khona
- Isigaxa somlenze sidlula ukugoba kwe-hip kwamanje kanye namandla okusekela.
- Indlela yokulungisa
- Buyela endaweni yokubeka idolo noma ukuma komlenze owodwa ukuze ugcine izinga le-pelvis yakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umthwalo owandayo namandla
Khulisa ukuqina ngokukhuphula isisindo kancane kancane noma unciphise izikhathi zokuphumula.
Indlela yokuziphatha eyinkimbinkimbi
Khulisa izinga lobunzima ngokulihlanganisa nezinye izivivinyo noma ngokungeza izindawo ezingazinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yenza amasethi ekhwalithi amafushane amasekhondi angu-5 kuya kwangu-15. Uma ukukhathala kwesandla nehlombe kwenzeka kuqala, phumula kahle phakathi kwamasethi futhi ukhuphule ukuphakama kokusekela.
Imvamisa
2-3 izikhathi ngesonto
Ibeke ngokufanele emzimbeni wakho wonke noma enkambweni ethile yendawo.
Ivolumu
3~5 amasethi, 8~15 izikhathi
Lungisa inani lama-reps futhi usethe ngokuya ngezinhloso zakho.
- Njalo beka ukuphepha kuqala futhi ulalele ubuhlungu bakho obuhlangene.
- Yenza wonke umsebenzi ngaphakathi kwendawo yokulawula kwakho.
Imibuzo evame ukubuzwa
Yikuphi okulula: phansi noma okuhambisanayo?
Ukufana kuvamise ukuba lula njengoba kunikeza i-angle yesandla kanye nokuvunyelwa phansi. Qala ngokusekela okuphezulu, okuzinzile.
Ngingakwenza uma ama-hamstrings aqinile?
Ungasebenzisa i-chin L-sit enamadolo agobile kanye nokuhluka komlenze owodwa. Yakha ukwesekwa kwakho kwe-pelvic kuqala.
