REVERSE WOOD CHOP
I-Reverse Wood Chop akuwona umsebenzi ophakamisa intambo ngezingalo zakho, kodwa ukunyakaza kwe-diagonal enomzimba ogcwele lapho izinyawo, i-pelvis, nezimbambo zixhunywa futhi zizungeziswa ukusuka endaweni ephansi kuya endaweni ephezulu.
Ukuqala nge-pulley ephansi bese uhambisa ikhebula ehlombe ngakolunye uhlangothi lomzimba wakho, ungaqeqesha ukudluliselwa kwamandla okudayagonal kusuka emzimbeni wakho ophansi kuya ku-torso nezingalo zakho. Uma usonta umhlane wakho noma uphakamisa isibambo ngezingalo zakho ngenkathi ugcina izinyawo zakho zigxilile, lokhu kuzobeka ubunzima emgogodleni wakho we-lumbar nasemahlombe. Yima ukuze izinyawo zakho zivumele ukujikeleza, uvumele i-pelvis yakho nesifuba kuphenduke ndawonye.
- Imisipha eyinhloko
- Imisipha ye-oblique yangaphakathi · Umsipha oblique wangaphandle
- Imisipha esekelayo
- Gluteus maximus, gluteus medius, deltoid, serratus anterior
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuzungezisa nge-diagonal kusuka phansi kuye phezulu
Ngingakwazi ukuhambisa izinyawo zami?
Yebo. Uma izithende nezinyawo zakho zizungeza ngokwemvelo, kulula ukuthi i-pelvis yakho nesifuba kuzungezise ndawonye. Ungaphoqi izinyawo zakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Dala indawo eyisiyingi nge-pulley ephansi
Yima okungenani ubude bengalo kude nomshini nge-pulley endaweni yawo ephansi kakhulu. Bamba isibambo ngazo zombili izandla bese ugobisa kancane amadolo nezinqulu zakho ubheke kukhebuli.
- 2
Qondanisa izinyawo zakho ne-pelvis ngohlangothi lwekhebula
Zungezisa i-pelvis yakho nesifuba ubheke lapho uqala khona, kodwa gcina umgogodla wakho umude. Beka ingcindezi ezithendeni nangaphambili kuzo zombili izinyawo futhi ulungiselele ukuzungeza ngakolunye uhlangothi.
- 3
Phusha usuka phansi uphinde ujikeleze ubheke phezulu ngakolunye uhlangothi
Phushela phansi ngonyawo ohlangothini lwekhebula bese unyakazisa i-pelvis yakho, izimbambo, nengalo ndawonye phezu kwehlombe eliphambene. Gcina izindololwane zakho zigobile kancane kanye nebanga phakathi kwezandla zakho nesifuba.
- 4
Ibuyela kancane kancane emzileni ofanayo
Yima isikhashana phezulu ngaphandle kokwelula kakhulu umzimba wakho, bese uzungezisa ikhebuli iye endaweni ephansi yokuqala ngamasekhondi angu-2 ukuya kwangu-3. Buyisa izinyawo nezinqulu zakho emuva futhi.
GROUND TO HANDS
Ukunyakaza kuqala ngokuthi izinyawo zisunduze phansi, hhayi izandla
Uma uphakamisa izingalo zakho kuqala, amahlombe akho azonyakaza futhi umzimba wakho ngeke ujikeleze. Qala ngokucindezelwa kwezinyawo nokujikeleza kwe-hip, okuvumela izimbambo zakho nezandla ukuthi zilandele.
Ukugcina ibanga phakathi kwezandla zakho nesifuba cishe njalo kunganciphisa amaphutha okuhambisa izingalo zakho kuphela.
Iphuzu elibalulekile: Isu ongalisebenzisa ngokushesha: “Phusha ngezinyawo zakho bese ukhalo lwakho, isifuba, nezandla zizungeza ndawonye.”
ROTATE, DON'T ARCH
Iphezulu akuyona indawo ehlehlisiwe, kodwa iphoyinti lokugcina lokuzungeza elima ngaphezu kwehlombe eliphambene.
Ungaphakamisi izimbambo zakho futhi ugobe umhlane wakho ukuze uphakamise isibambo. Gcina ukungezwani kwesisu kanye nama-glutes.
Uma ukuphenduka kungakhululekile, zulazula izinyawo zakho ngokukhululeka futhi wehlise ukuphakama kwesibambo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Gcina izinyawo zakho ziqinile futhi usonte ukhalo lwakho kuphela.
- Lokho okubonayo
- Amadolo nezinqe ziqondile, kodwa yisifuba nezingalo kuphela ezizungeziswa kakhulu.
- Imbangela engaba khona
- Kusetshenziswe i-lumbar range esikhundleni sokuzungezisa umzimba ogcwele.
- Indlela yokulungisa
- Vumela izithende zakho zijike ngokwemvelo futhi uhambise izinyawo zakho, i-pelvis, nesifuba endaweni efanayo.
Phakamisa isibambo ngezingalo zakho
- Lokho okubonayo
- Amahlombe ayanyakaza, izingalo ziyakhathala kuqala, futhi kuncane ukuzungezisa umzimba.
- Imbangela engaba khona
- Ukunyakaza komzimba okuphansi kanye ne-torso kunqanyuliwe.
- Indlela yokulungisa
- Yehlisa isisindo bese uqala ukunyakaza ezinyaweni zakho, ugcine ibanga phakathi kwezandla zakho nesifuba.
Hlala okhalweni phezulu
- Lokho okubonayo
- Isondo lokuqondisa liya ngemuva kwekhanda lami futhi ngizwa ingcindezi emhlane wami ongezansi.
- Imbangela engaba khona
- Ubude be-diagonal bebudlulele.
- Indlela yokulungisa
- Yima ngaphambi kwehlombe lakho elibhekene futhi ugcine izimbambo zakho ngaphezu kwe-pelvis yakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuphakanyiswa kwe-diagonal yebhendi
Funda ukuxhuma izinyawo zakho nezinqe zakho ngokumelana nokukhanya.
I-Half Kneeling Reverse Chop
Zijwayeze ukuzungezisa umzimba ngokunciphisa ukunyakaza okuphansi komzimba.
Ukugawula izinkuni okumile
Ixhuma ukuzungeza komzimba ogcwele ukusuka ezinyaweni uye ezandleni.
I-Split Stance Reverse Chop
Ithuthukisa ingcindezi yonyawo olulodwa kanye nokwehla.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Yenza izinhlangothi zombili ngesisindo esilinganayo kanye nobubanzi, uqale ngohlangothi lwakho olubuthakathaka. Qinisekisa ukuthi ulawula ngokugcwele umlenze wokubuya ngaphambi kokuthatha isivinini.
Bala
8–15 izikhathi ngayinye
Buyisa imizuzwana engu-2~3
Isethi
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
2-3 izikhathi ngeviki
Ukunyakaza okuhlukile kokujikeleza nokulawula ivolumu
- Khulisa inani lokuphindaphinda uma ukuxhumana phakathi kwezinyawo, i-pelvis, nesifuba kugcinwa.
- Uma uhlangabezana nokusonteka emuva, ukudluliselwa kwengalo, noma i-hyperextension ephezulu, yehlisa isisindo nobubanzi.
- Ukuphindaphinda kwamandla asheshayo kufanele kusetshenziswe kuphela ngemva kokubuyisela kancane futhi ukulinganisa kwezinhlangothi kuya kolunye kwenziwe kahle.
Imibuzo evame ukubuzwa
Usiphakamisa kangakanani isibambo?
Ubude obugcina ubambo nokuqondisa kwe-pelvic cishe ngaphambili kwehlombe eliphambene kwanele.
Kungani kuzwakala njengokujima kwengalo?
Isisindo singaba sisinda noma izandla zakho zingase zinyakaze kuqala. Qala ngokwehlisa umthwalo bese uphusha phansi ngezinyawo zakho.
