ROWING MACHINE
Umshini wokugwedla awuwona umsebenzi lapho udonsa khona isibambo ngezingalo zakho ngokushesha, kodwa umsebenzi wokuvivinya umzimba ogcwele umzimba wonke oqala ngemilenze yakho, uxhuma i-torso yakho nezingalo ngokulandelana, bese ululama ngokulandelana.
I-stroke eyodwa ilandelwa ukubamba ngaphambili, ukushayela umlenze, ukuvulwa kwe-torso, ukudonsa ingalo, nokuhlehlisa ukuhlehla. Ukuphakamisa i-damper yonke indlela ukuya phezulu noma ukugoba umhlane wakho ekubambeni kungase kubonakale kushubile, kodwa kunciphisa ukusebenza kahle nokusimama. Beka ibhande lonyawo phezu kwebhola lonyawo lwakho, funda ukulandelana kancane kancane ngokumelana okuphansi, futhi ubeke phambili uxhumano esigabeni ngasinye ngaphezu kwejubane lokushaya.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, i-latissimus dorsi
- Imisipha esekelayo
- Ama-Hamstrings, trapezius, biceps, core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukudonsa okuvundlile ngokulandelana komlenze-torso-ingalo
Ingabe i-damper 10 iphumelela kakhulu?
Cha. I-damper ephakeme izokhuphula kuphela ukumelana ne-stroke ngayinye, ngakho-ke kungcono ukuqala endaweni emaphakathi evumelana namakhono akho nemigomo yakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ihambisana kahle ne-footrest nokumelana
Lungisa ubude bendawo yonyawo ukuze ibhande liwele ibhola lonyawo. Qala i-damper iphansi ukuya maphakathi, hhayi phezulu, bese usetha inkomba eqondiwe esikrinini.
- 2
Ukuqala ukushayela kusuka ekubambeni kuya emlenzeni
Phusha uqine endaweni ephansi yezinyawo izingalo zakho ziqonde endaweni lapho izinqe zakho zicishe zime mpo. Gcina i-angle yakho ye-torso nendawo yesandla ekuqaleni.
- 3
Vula umzimba bese udonsa isibambo
Lapho imilenze yakho isicishe iqonde, vula umzimba wakho kancane emuva bese udonsa isibambo usibhekise esifubeni sakho esingezansi. Gcina amahlombe akho kude nezindlebe zakho.
- 4
Buyisela ngokulandelana: izingalo - i-torso - imilenze
Okokuqala, nweba izingalo zakho bese uphakamisela i-torso yakho phambili, bese ugoba amadolo akho futhi uqhubekisele phambili isihlalo. Akukho ukujaha ekubambeni okulandelayo.
LEGS, BODY, ARMS
Uma uhlukanisa ukuhleleka kokuzikhandla nokubuya, isibambo namadolo ngeke kungqubuzane.
Ukushayela kuyimilenze-umzimba-izingalo, ukululama kuyimilenze yomzimba. Uma ugoba amadolo akho ngaphambi kokuqondisa izingalo zakho, isibambo sizojikeleza emadolweni akho.
Ukubuyisela kufanele kuthathe isikhathi esiningi kunokushayela ukuze wenze ukuphefumula kwakho nesigqi sihleleke.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “Imilenze-iTorso-Arms, Arms-Torso-Legs”
DON'T OVERREACH
Ungagobi umhlane wakho noma utshekisele izinqe zakho kude kakhulu ukuze ubalekele ekubambeni.
Uma isihlalo sehla ngokwanele ukuthi singathinta izithende zakho, i-pelvis yakho ingase igingqike futhi ubunzima emhlane wakho bukhule. Shintsha isiqondiso lapho amashin akho eseduze nokuma mpo.
Isibambo sisondela eduze nendawo evundlile futhi asicindezeli phansi noma asiphakamisi kakhulu ngaphezu kokuphuma kweketango.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuqala ukulandela umkhondo
- Lokho okubonayo
- Amadolo agobile, izindololwane zigoqwe kuqala, ama-biceps akhathala ngokushesha.
- Imbangela engaba khona
- Yehlulekile ukufunda ukulandelana kwe-footplate drive.
- Indlela yokulungisa
- Zilolonge isigaba sokuqala ngokubhoboza lapho uphusha khona imilenze yakho nezingalo zakho ziqondile.
Amadolo agoba kusesekuseni kakhulu ngesikhathi sokululama
- Lokho okubonayo
- Isibambo sijikela phezu kwedolo lakho bese iketango linyakaza liye phezulu naphansi.
- Imbangela engaba khona
- Isihlalo sadonswa ngaphambi kokuba izingalo nomzimba ubuyele phambili.
- Indlela yokulungisa
- Phinda ukulandelana kokuguqa amadolo akho ngemva kokuba izandla zakho zidlule emadolweni akho.
Ingemuva igotshwe ekubambeni
- Lokho okubonayo
- Njengoba uya phambili, amahlombe akho awela phakathi kwamadolo akho futhi ukungezwani kweqolo kuyanyamalala.
- Imbangela engaba khona
- Idale imivimbo emide ngokungadingekile.
- Indlela yokulungisa
- Yima endaweni eqondile yezinqe zakho bese utshekisa i-torso yakho okhalweni, ugcine umhlane wakho mude.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Khulisa ukusetshenziswa kahle kwekhalori ngokuphindaphinda ukuqina okuphezulu nokuphansi.
Ukwenyuka kwesikhathi nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana lomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ngokuzijwayeza indlela, qala ngemizuzu emi-5-10 ngokushaywa okuphansi ngomzuzu. Uma ukulandelana kuzinzile, khulisa noma yisiphi isikhathi, amandla, noma izikhawu kumgomo wakho.
Imvamisa
3-5 izikhathi ngeviki
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Kancane kancane khuphula isikhathi ngokwezinga lakho lokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Usidonsa kude kangakanani isibambo?
Imvamisa idonselwa esifubeni esingezansi noma ngaphansi kwe-solar plexus. Unganciki amahlombe akho emuva ngokweqile noma uwadonsele phezulu entanyeni yakho.
Ingabe kujwayelekile ukuba nokukhathala emuva?
Uma udinga ukuqina kwe-torso kodwa unomhlane oyindilinga noma obuhlungu, ukujula nokubamba okuphansi nokumelana futhi uhlole ukulandelana.
