PALLOF PRESS (ANTI-ROTATION)
I-Pallof Cindezela (I-Anti-Rotation): Cindezela usuka esifubeni ngaphandle kokuvumela ikhebula ukuthi lizungezisa izimbambo noma i-pelvis.
Dala ukuma kokungathathi hlangothi ngokupakisha izimbambo zakho ne-pelvis futhi unganwebeli kakhulu umhlane wakho ophansi. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala. Phusha ikhebula esifubeni sakho uye ngaphambili, qondisa izingalo zakho, gcina i-torso yakho ingajikelezi, futhi uyidonsele phezulu. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa. Yehlisa ibanga lokunyakaza bese uphinda kuphela izigaba lapho ukuqina kwesisu kugcinwa khona ngenkathi ukhipha umoya. Ikhithi: Cindezela usuka esifubeni ngaphandle kokuvumela ikhebula ukuthi lizungezisa izimbambo noma izinqe.
- Imisipha eyinhloko
- Rectus abdominis, transversus abdominis, obliques
- Imisipha esekelayo
- Imisipha e-Gluteal, ama-hip flexors, izinzile zomgogodla
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Torso flexion/rotation noma i-anti-rotation stabilition
Ingabe ngisho nosaqalayo angakwazi ukwenza ukunyakaza kwekhebula lokunqanda ukujikeleza (Palloff press)?
Yehlisa ibanga lokunyakaza bese uphinda kuphela izigaba lapho ukuqina kwesisu kugcinwa khona ngenkathi ukhipha umoya. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Phusha ikhebula esifubeni sakho uye ngaphambili, qondisa izingalo zakho, gcina i-torso yakho ingajikelezi, futhi uyidonsele phezulu. Kunokuba ukhuphule isivinini, qiniseka ukuthi imisipha eqondiwe nendlela yamandla iyagcinwa.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa amaphuzu okusekela nezinto zokusebenza
Dala ukuma kokungathathi hlangothi ngokupakisha izimbambo zakho ne-pelvis futhi unganwebeli kakhulu umhlane wakho ophansi. Qiniseka ukuthi umshini uzinzile futhi usesimweni esilawulwayo ukuze uthole impendulo yokuqala.
- 2
Ukudala i-torso nokuqondanisa ngokuhlanganyela
Khipha umoya isikhathi eside, qinisa isisu sakho sonke bese uphumuza intamo namahlombe akho. Gwema ukufaka amandla angenasidingo entanyeni nasemhlathini wakho.
- 3
Ukwenza Ukusebenza Kwekhebula Lokulwa Nokuzungeza (Palloff Press) Ukusebenza
Phusha ikhebula esifubeni sakho uye ngaphambili, qondisa izingalo zakho, gcina i-torso yakho ingajikelezi, futhi uyidonsele phezulu. 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.
UKUHLANGANYELA nezindlela
Yenza indlela yamandla ye-cable anti-rotation (Palloff press) inyakaze njalo
Khipha umoya isikhathi eside, qinisa isisu sakho sonke bese uphumuza intamo namahlombe akho. Lokhu kuqondanisa kufanele kugcinwe ukuze imisipha emikhulu isebenzise amandla futhi amalunga amancane angatholi ukucindezeleka okungadingekile.
Phusha ikhebula esifubeni sakho uye ngaphambili, qondisa izingalo zakho, gcina i-torso yakho ingajikelezi, futhi uyidonsele phezulu. Kungumqondo omuhle ukuthatha izithombe ngaphambili noma ohlangothini ukuze uhlole ukuthi ukuma kwe-torso kanye ne-joint trajectory akushintshi ekuqaleni nasekupheleni.
Iphuzu elibalulekile: Inkomba ongayisebenzisa ngaso leso sikhathi: “Dala ukuma okungathathi hlangothi ngezimbambo zakho kanye ne-pelvis yakho enqwabelene futhi umhlane wakho ophansi ungaphumi ngokweqile.”
RANGE&TEMPO
Ibanga elilawulekayo yibanga elilungile lokusebenza
Kunokuba ufinyelele ekugcineni, thola indawo yokugcina lapho kugcinwa khona i-torso nokuqondanisa kwamalunga. Noma yibuphi ububanzi obungaphezu kwalokho kungenzeka budalwe ngokuhlehla noma ukunyakaza okunxephezela.
Yenza isigaba sokukhuphula ngenhloso futhi ulawule isigaba sokwehlisa imizuzwana engu-2-3. Uma ungakwazi ukugcina i-trajectory efanayo kuze kube yimpinda yokugcina, yehlisa isisindo noma inombolo yezimpinda.
KEY MOVEMENT CUE
Cindezela usuka esifubeni ngaphandle kokuvumela ikhebula ukuthi lizungezisa izimbambo noma izinqe.
Lesi sici sinikeza i-rectus abdominis, i-transversus abdominis, i-obliques indlela ephindaphindayo ngenkathi imisipha ye-gluteal, ama-hip flexors, izinza zomgogodla zisekela 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: Cindezela usuka esifubeni ngaphandle kokuvumela ikhebula ukuthi lizungezisa izimbambo noma izinqe.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Pallof Press (Anti-Rotation): Ukwandisa ububanzi ngaphandle kokuqondanisa
- Lokho okubonayo
- Ukwandisa uhla ngenkani ngokusabela emuva noma amandla okuhlangana kwe-hip
- Imbangela engaba khona
- Ukukhathala sekunqwabelene, noma umthwalo, isivinini, kanye nebanga lokusebenza kukhulu kuneleveli yobuchwepheshe yamanje.
- Indlela yokulungisa
- Yehlisa ibanga lokunyakaza bese uphinda kuphela izigaba lapho ukuqina kwesisu kugcinwa khona ngenkathi ukhipha umoya. Ikhithi: Cindezela usuka esifubeni ngaphandle kokuvumela ikhebula ukuthi lizungezisa izimbambo noma izinqe.
Pallof Press (Anti-Rotation): Isigaba sokubuyisela esingekho
- 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 oyiqondise yokuphindaphinda.
- Indlela yokulungisa
- Nikeza imizuzwana emi-2 kuya kwemi-3 ukuze uthole ukubuyisela, phinda umise indawo yokuqala, bese uqala ukuphindaphinda okulandelayo.
Pallof Press (Anti-Rotation): 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
- Ngazama ukugcina ukucindezela kwesisu kulo lonke isethi noma ngibambe umoya wami 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 ibanga lokunyakaza bese uphinda kuphela izigaba lapho ukuqina kwesisu kugcinwa khona ngenkathi ukhipha umoya. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo.
Kancane kancane Khuphula inani lokuphindaphinda nomthwalo
Ukugcina ukhalo, khulisa ubunzima ngendlela elandelayo: ubude be-lever, isikhathi sokumisa isikhashana, nokumelana. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yehlisa ibanga lokunyakaza bese uphinda kuphela izigaba lapho ukuqina kwesisu kugcinwa khona ngenkathi ukhipha umoya. Uma ukwazi ukukhiqiza kabusha indawo efanayo yokuqala neyokugcina kuzo zonke izimpinda, dlulela esinyathelweni esilandelayo. Ukugcina ukhalo, khulisa ubunzima ngendlela elandelayo: ubude be-lever, isikhathi sokumisa isikhashana, nokumelana. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
Isingeniso
8~15 izikhathi noma 20~40 imizuzwana × 3 amasethi
Gcina ukuma kufana kukho konke ukuphindaphinda, ushiye izimpinda ezi-2-3.
Ikhono
8~15 izikhathi noma 20~40 imizuzwana × 3 amasethi
Engeza ingxenye emile noma ukwehla kancane, kodwa buyela esinyathelweni sangaphambilini ngemva komnyakazo wokunxephezela.
- Gcina ukhalo futhi ukhuphule izinga lobunzima ngokulandelana kobude be-lever, isikhathi sokuma, nokumelana.
- 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 lapho uzwa khona ukungezwani kusisipha okuhlosiwe futhi ugcine i-torso nokuqondanisa kwamalunga. Uma umklomelo uvela endaweni ejulile noma ephakeme, iphoyinti elingaphambili liwububanzi bamanje obusebenzayo.
Ngingasikhulisa nini isisindo noma izinga lobunzima?
Ukugcina ukhalo, khulisa ubunzima ngendlela elandelayo: ubude be-lever, isikhathi sokumisa isikhashana, nokumelana. Shintsha okuguquguqukayo okukodwa kuphela ngesikhathi futhi uqiniseke ukuthi ukuma kubambe okungenani izikhathi ezimbili.
