LEG PRESS
Ekucindezelweni komlenze, ububanzi bokugoqa okuzinzile nokuqondisa kwe-pelvis namadolo kuthatha indawo yokuqala ngaphezu kwamandla okuphusha i-footrest.
Umshini wokucindezela umlenze unganikeza ukumelana okukhulu nomzimba ophansi ngokusekelwa kwe-backrest, kodwa uma uhahela ukujula futhi ugoqe i-pelvis yakho noma ukhiye amadolo akho kancane, ulahlekelwa inzuzo. Yenza ngonyawo lwakho lonke uthintane ne-footrest, amadolo akho elandela isiqondiso sezinzwane zakho, futhi umhlane wakho ophansi kanye ne-pelvis yakho iqinile ku-pad.
- Imisipha eyinhloko
- I-Quadriceps/Gluteus maximus
- Imisipha esekelayo
- Izintambo, ama-adductors, amathole
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukwandiswa ngesikhathi esisodwa kwamadolo ne-hip joints
Kufanele ngizibeke kuphi izinyawo zami endaweni yokubeka izinyawo?
Okuzenzakalelayo ububanzi behlombe futhi kuzungeze indawo ephakathi nendawo ye-footrest. Ukuphakamisa noma ukwehlisa izinyawo zakho kungashintsha ama-engeli ahlangene kanye nokuqina kwemisipha, ngakho-ke beka phambili isikhundla lapho izithende zakho ne-pelvis zizinzile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukufanisa izihlalo kanye nemishini yokuphepha
Lungisa isihlalo nesitobha ukuze amalunga akho angakhiyi lapho usuka khona izinqe zakho nomhlane ophansi kuxhumene ne-backrest futhi amadolo akho aqondile. Hlola umsebenzi wokukhiya ngomshini ongenalutho kuqala.
- 2
Sekela i-footrest ngonyawo lwakho lonke
Beka izinyawo zakho phakathi kobubanzi nobubanzi behlombe bese ubeka isithende sakho, isisekelo sozwane lwakho olukhulu, kanye nesisekelo sozwane lwakho oluncane endaweni yezinyawo. Qondanisa amadolo akho ngokufanayo nesiqondiso sozwane lwakho lwesibili.
- 3
Yehlisa kuze kube ukhalo lwakho lugoqe.
Hogela umoya, ugcine isisu sakho siqinile, gobisa amadolo nezinqulu zakho ndawonye. Ngaphambi nje kokuba umhlane wakho ophansi noma izinqulu ziphakamise i-pad uhla lwakho lwamanje oluphansi.
- 4
Ukuqondisa ukuqondisa ngokuphusha ngesithende
Phusha i-footrest ngonyawo lwakho lonke futhi ungavumeli amadolo akho angene ngaphakathi. Gwema ukukhiya amadolo akho kanzima phezulu futhi uphinde uthole ibhalansi ngaphambi kwempinda elandelayo.
PELVIS & DEPTH
Ukujula kunqunywa ubukhulu be-pelvis esele ku-pad kune-engeli yamadolo
Uma uzama ukusondeza amadolo akho esifubeni sakho futhi i-pelvis yakho igingqike, umhlane wakho ophansi ungase uwele ku-backrest futhi ubeke ubunzima obungadingekile ku-lumbar spine yakho. Hlola ukuthintana phakathi komhlane wakho ophansi kanye ne-pelvis eceleni.
Ukujula kokunethezeka kuyahlukahluka kuye ngokuthi unyawo lumi kuphi kanye nesakhiwo esihlangene senyonga. Sebenzisa ububanzi ngaphambi kokuba isithende sakho sisuse indawo yokubeka izinyawo noma ubuhlungu emadolweni akho noma emalungeni e-hip buqale.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “i-pelvis on pad, amadolo abheke ezinzwaneni”
FOOT PRESSURE
Phusha endaweni yonyawo ngonyawo lwakho lonke, hhayi nje uzwane olulodwa noma isithende
Uma isithende sintanta, umthwalo uyanda ngaphambili kwethole nasemadolweni, futhi uma ingaphambili lonyawo lintanta, kuba nengozi yokushelela endaweni yonyawo. Hambisa ngenkathi ugcina ingcindezi yamaphuzu amathathu.
Uma ingcindezi yonyawo lwesokunxele nesokudla ihluka noma i-pelvis ijikeleza ngenkathi iqondisa amadolo, yehlisa isisindo futhi uhlele kabusha zombili izindawo zonyawo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-pelvis igingqike ngezansi
- Lokho okubonayo
- Lapho unciphisa amadolo akho ujula, izinqe zakho nomhlane ophansi ziyakhuphuka ukusuka ku-pad.
- Imbangela engaba khona
- Isihlalo siseduze kakhulu noma sehliswe ngokujulile kunobubanzi bamanje bokunyakaza kokuhlangana kwe-hip.
- Indlela yokulungisa
- Lungisa isihlalo sakho futhi ushintshe indlela ukuze ugcine ukuthintana kwe-pelvic.
Amadolo aphendukele ngaphakathi
- Lokho okubonayo
- Uma uphushela phezulu, amadolo womabili awela ezinyaweni.
- Imbangela engaba khona
- Isisindo sikhulu kakhulu noma ukuma konyawo nokuzinza kwe-hip akulungile.
- Indlela yokulungisa
- Yehlisa isisindo, sondeza idolo lakho kuzwane lwakho lwesibili, futhi ugcine ingcindezi onyaweni lwakho.
Khiya ngokushaya amadolo phezulu
- Lokho okubonayo
- Ekupheleni kokuphindaphinda ngakunye, idolo liyaqonda ngokushesha futhi kuzwakale ukushaqeka esilinganisweni.
- Imbangela engaba khona
- Ukusekela isisindo ngokusebenzisa inertia noma ukudala indawo yokuphumula.
- Indlela yokulungisa
- Yehlisa ijubane lapho amadolo akho ecishe aqonde futhi ungawakhiyi amalunga akho kanzima.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Bodyweight box squat
Funda ingcindezi yonyawo nendlela yamadolo ngaphandle komthwalo.
Ukucindezela umlenze okhanyayo
Zijwayeze ukuthintana ne-pelvic nokusebenzisa izithiyo.
Cindezela Umlenze Ogcwele Ububanzi
Khulisa inani lokuphindaphinda phakathi kwebanga elilawulekayo.
Ukucindezela komlenze owodwa
Hlola umehluko kwesokunxele nakwesokudla, kodwa wenze ngaphandle kokuzungezisa i-pelvic.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ekuqaleni, sebenzisa umthwalo ohlanganisa isisindo somshini negumbi elithile elisele kuma-reps okugcina angu-2-3, futhi ubeke phambili ukuthintana kwe-hip nendlela yamadolo ngaphezu kokujula.
Bala
8-12 izikhathi
Ukulawula ukujula ngokwehla okungu-2-3 kwesekhondi
Isethi
2–4 amasethi
Ukuthola kabusha cishe imizuzu emi-2 phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Ihlanganiswe nomthamo womzimba ophansi njengama-squats
- Khulisa isisindo kuphela lapho ukuthintana kwe-pelvic nokucindezela konyawo kugcinwa kukho konke ukuphindaphinda.
- Yehlisa isisindo okungenani ngo-10% uma amadolo akho ehlangana noma ugxuma phezulu.
- Uma uzwa ubuhlungu obubukhali emadolweni akho, ezinqulwini noma emhlane ophansi, yima ngokushesha bese ulungisa isihlalo nobubanzi.
Imibuzo evame ukubuzwa
Kufanele ngijule kangakanani amadolo ami?
Yehlisa i-pelvis yakho bese wehlisela emuva ebangeni lapho ehlala khona kuphedi, izithende zakho azintanti, futhi abukho ubuhlungu. Asikho isidingo sokuphoqa i-engeli ethile kuwo wonke umuntu.
Angikwazi yini ukuqondisa amadolo ami ngokugcwele?
Kuyenzeka ukuthi ucishe uyiqondise ngaphansi kokulawula, kodwa ungayikhiyi kanzima ngokuzibekela noma uyimise ngokumelene nelunga. Ngisho naphezulu, umthwalo usekelwa imisipha.
