MAN MAKER
Umenzi Wendoda akawona umsebenzi oxuba ukunyakaza okuningana ngokushesha, kodwa umnyakazo wokwenza isimo oyinkimbinkimbi ogcina futhi oxhumanisa ukuma ngakunye kokusunduza phezulu, umugqa ohlanekezelwe, uhlanzekile, kanye ne-thruster.
UMenzi Wendoda, owenza ama-push-ups kanye nemigqa yokuhlubuka kwesobunxele nesokudla esuka epulangeni eliphethe ama-dumbbell amabili, bese esukuma futhi aqedele ngokuhlanzwa nama-thruster, ukukhathala kunqwabelana kuwo wonke umzimba ngokushesha okukhulu. Uma isinyathelo ngasinye singenziwanga kahle ngokwehlukana, ukuzungezisa i-pelvic, ukuzungezisa umhlane ophansi, kanye nekhanda elingaphezulu elingazinzile kuzovela ngokulandelana. Sebenzisa ama-dumbbell angama-hexagonal kanye nomthwalo olula, futhi uzilolonge ukusunduza, imigqa, nama-thruster ahlanzekile ngokuhlukana uma kunesidingo.
- Imisipha eyinhloko
- i-pectoralis enkulu, i-latissimus dorsi, i-deltoids, i-quadriceps
- Imisipha esekelayo
- I-Triceps, i-Gluteus Maximus, i-Hamstrings, i-Abdomen
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Push-up, Renegade irowu, Hlanza, inhlanganisela ye-Thruster
Yikuphi ukunyakaza okuhlanganisa ukuphindaphinda okukodwa?
Ivamise ukufaka ukusunduza, imigqa ebheke eceleni, ukuhlanza, nokucindezela kwe-squat, kodwa kungahluka kuye ngemithetho yohlelo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukudala i-Wide Foot Dumbbell Plank
Beka ama-dumbbell e-hex ngaphansi kwamahlombe akho bese wendlala izinyawo zakho epulangweni. Qinisekisa ukuthi izihlakala, amahlombe, nezinqe zakho zizinzile.
- 2
Ukwenza ama-push-ups kanye nemigqa yokuhlubuka ehlangothini nehlangothini
Yehlisa isifuba sakho phakathi kwama-dumbbell, bese uphakamisa i-dumbbell eyodwa bese udonsa i-dumbbell eyodwa ezimbanjeni zakho. Yehlisa bese uphinda ngakolunye uhlangothi, ugcine i-pelvis yakho phambi kwakho.
- 3
Letha izinyawo zakho ku-dumbbell ehlanzekile
Letha izinyawo zakho ngaphandle kwezandla zakho ukuze udale i-hip hinge futhi usheshise ama-dumbbell eduze nomzimba wakho, uwabambe phambi kwamahlombe akho. Ungalibambi okhalweni lwakho.
- 4
I-squat elandelwa ukuqeda ngomshini wokucindezela ongaphezulu
Squat futhi usukume nama-dumbbell emahlombe akho bese uxhuma amandla akho aphansi omzimba emshinini wokunyathelisa. Khiya phezulu bese ubuyela phansi ngaphansi kokulawula.
RESPECT EACH POSITION
Ngisho noma kuwumnyakazo oyinkimbinkimbi, izindawo zokuqala nesiphetho zesinyathelo ngasinye azishiywanga.
Ngemva kokugwedla, beka ama-dumbbell phansi ngokuzinzile, uhlale ezinyaweni zakho, udale ihinge, bese uhlanzekile. Ukusheshisa uguquko kukhulisa ubungozi bakho basemhlane nasezihlakaleni.
Ukumisa imizuzwana engu-0.5 phakathi kwesinyathelo ngasinye kuphumelela kakhulu ekufundeni ukuma kunesivinini.
Iphuzu elibalulekile: Khombisa ukuzama ngaso leso sikhathi: “Ipulangwe lilungisiwe, umugqa ulungisiwe, ihinge ilungisiwe, i-thruster ilungisiwe”
REMOVE ONE LINK
Uma isinyathelo sihluleka, buyela kuleso sinyathelo esikhundleni sokusiphoqa ukuthi siphinde yonke into.
Izingxenye zingalungiswa njengama-push-ups, imigqa esekelwe, ihlanzeke bese icindezela.
Ngisho nangezinhloso zokuphefumula kwenhliziyo, uma ama-dumbbell enyakaza noma i-pelvis ijikeleza, yehlisa isikhathi somsebenzi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
I-Pelvis iphenduka kakhulu lapho igwedla
- Lokho okubonayo
- I-pelvis ehlangothini oludonsayo ikhomba ophahleni kanye nokushwibeka kwe-dumbbell esekelayo.
- Imbangela engaba khona
- Isikhala sonyawo sincane kakhulu noma isisindo sikhulu kakhulu.
- Indlela yokulungisa
- Beka izinyawo zakho banzi futhi wehlise ama-dumbbell, uwadonsele kancane ezimbanjeni zakho.
Plank uqonde okhalweni uhlanzeke
- Lokho okubonayo
- Izinyawo zihlala zincane, ziyindilinga emuva, ama-dumbbell akude nomzimba.
- Imbangela engaba khona
- Isinyathelo sokulungiselela i-Hinge seqiwe.
- Indlela yokulungisa
- Beka izinyawo zakho ngaphandle kwezandla zakho, ume kancane, uqondise umhlane wakho nesinqe sakho, bese uhlanzekile.
Ukukhathala kushiya phezulu phambi komzimba
- Lokho okubonayo
- Izingalo zakho zinwetshiwe kodwa ama-dumbbell aphambi kobuso bakho futhi umhlane wakho umanzi.
- Imbangela engaba khona
- Isisindo se-thruster kanye nokukhathala okuphelele kudlula amandla okuqinisa amahlombe.
- Indlela yokulungisa
- Yehlisa isisindo nokuphindaphinda futhi uqiniseke ukuthi ukhiye eduze kwezindlebe zakho ekuphindaphindweni ngakunye.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukwenyuka kwesisindo nesivinini
Khulisa isisindo kancane kancane noma ukhuphule isivinini sokunyakaza ngenkathi ugcina ukuma okulungile.
Ukusebenza okuqhubekayo (okuyinkimbinkimbi)
Hlanganisa nokunye ukunyakaza ukuze uqinise ukukhuthazela kwenhliziyo nokuqina kwemisipha ngasikhathi sinye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ukuphindaphinda okuphansi koku-1 kuya koku-5 nakho kuyisethi amade ngokwanele. Isigaba esibuthakathaka kakhulu sokunyakaza okuhlanganisayo kufanele sinqume isisindo sonke.
Imvamisa
1-2 izikhathi ngeviki
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ukuphindaphinda okuphansi kuyanconywa ukuthi kugxile ekugcineni ukunyakaza kwekhwalithi nokuqhuma.
- Uma ukhathala futhi ulahlekelwa ukuma kwakho, qeda isethi ngokushesha.
- Vikela umgogodla wakho ngokugcina umfutho wesisu ngokuphefumula okunamandla.
Imibuzo evame ukubuzwa
Siyini isisekelo sokukhetha isisindo se-dumbbell?
Ngokusekelwe engxenyeni yakho ebuthaka kakhulu, ngokuvamile isisindo ongenza ngaso ngokugcwele imigqa ehlubukile noma amalokhi angaphezulu.
Ingabe ngisho nosaqalayo angayenza?
Lokhu kungenzeka ngokuqala ngokufunda ukunyakaza kwengxenye ngayinye ngakunye bese uyilungisa ukuze ibe ukusunduza amadolo, imigqa yokusekela, njll. Ungajahi ukwenza uxhumano olugcwele.
