SANDBAG SLAM
I-Sandbag slam ayisona isenzo sokujikijela isikhwama okhalo, kodwa umsebenzi wamandla ogcwele umzimba wonke ohlanganisa ukuphakamisa isikhwama ngomzimba ongezansi nokusisheshisa phansi ngokuhlanganisa ama-lats, isisu, namajoyinti e-hip.
Ngokuphakamisa isikhwama se-slam punching ngaphezu kwekhanda lakho bese usishaya phansi kanzima phansi, ungakha amandla omzimba aphezulu naphansi kanye nezidingo zenhliziyo ngesikhathi esifanayo. Izikhwama ze-sandbags zesisindo ezivamile noma izikhwama ezinokuthunga okubuthakathaka zingalimala, futhi uma ugoba futhi uzithatha ngokuphindaphindiwe, ukukhathala kuzoqoqa. Hlola okokusebenza kanye nephansi, futhi uphakamise ngokuphepha ngamahinge e-hip kanye nokusquats njalo ukuphindaphinda.
- Imisipha eyinhloko
- Latissimus dorsi, rectus abdominis, gluteus maximus
- Imisipha esekelayo
- Deltoids, quadriceps, hamstrings, forearm
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Ukuphakamisa phezulu nomzimba ogcwele ubheke phansi nge-slam
Ngingakwazi ukusebenzisa i-sandbag evamile noma isikhwama se-duffel?
Ayinconyiwe. Sebenzisa kuphela okokusebenza kwe-slam okuklanyelwe ukumelana nemithelela ephindaphindiwe.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola Izinto Ezisetshenziswayo Nesikhala
Qinisekisa ukuthi isikhwama sesanti sokuthunga nesibambo siqinile, futhi usebenzise okuphansi okungamelana nomthelela. Shiya isikhala esanele ngaphambili nangemuva.
- 2
Phakamisa isikhwama sokubhoboza usebenzisa umzimba wakho ophansi
Bamba isikhwama esinamahinge enqulu namadolo agobe bese ucindezela izinyawo zakho phansi ukuze usiphakamise eduze komzimba wakho. Uma kunesidingo, cindezela esifubeni sakho naphezu kwekhanda lakho.
- 3
Ukusheshisa phansi nge-abs nama-lats
Exhale, yehlisa izimbambo zakho bese udonsa isikhwama usibhekise phansi ngama-lats akho. Ngesikhathi esifanayo, gobisa izinqe namadolo bese ushaya ngomzimba wakho wonke.
- 4
Phakamisa ngokuphephile isikhwama futhi ngemva kokuma
Lapho isikhwama sesanti esingabhampisi sifika sima ngokuphelele, misa izinyawo zakho futhi usibambe ngehinge le-hip. Ungavele ugobe futhi ulungele impinda elandelayo.
WHOLE-BODY SLAM
Kunokuba ujikijele ngezingalo, izimbambo, i-pelvis, namadolo kuyagoqa ndawonye ukuze kusheshiswe isikhwama.
Uma usebenzisa izingalo zakho kuphela, amahlombe akho nama-triceps azokhathala kuqala futhi ijubane lakho le-slam lizoba phansi. Songa okhalweni, ufinyeze isisu sakho ngaphezu kwekhanda lakho.
Beka isikhwama phansi ngqo phambi kwezinyawo zakho futhi ungasibeki ezinyaweni zakho.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “Donse amaladi akho bese usonga isisu nezinqulu zakho phansi.”
RESET THE PICKUP
Isigaba esiphinde siphakanyiswe ngemva kokuphindaphinda ngakunye futhi siyi-hip hinge lift.
Uma ukhathele, kulula ukugoba iqolo bese welula izandla zakho. Sondeza izinyawo zakho eduze kwesikhwama bese uthumela ama-hips akho emuva.
Sebenzisa inani lezimpinda ezigcina ukulandwa okuphephile kunezinga eliqhubekayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Goba okhalweni kuphela bese ucosha isikhwama ngokuphindaphindiwe
- Lokho okubonayo
- Kukhona ukunyakaza okuncane emalungeni edolo ne-hip futhi ukhalo luba yindilinga.
- Imbangela engaba khona
- Indawo yokuthatha ayifakwanga ngenxa yesivinini sokuphefumula kwenhliziyo.
- Indlela yokulungisa
- Yima kancane phakathi kokuphindaphinda, beka izinyawo zakho eduze kwesikhwama bese uphakamisa ngehinge le-hip yakho nemilenze.
Phonsa phansi usebenzisa izingalo kuphela
- Lokho okubonayo
- Amahlombe nezingalo ziyakhathala kuqala, futhi kukhona ukunyakaza okuncane kwe-torso nezinqulu.
- Imbangela engaba khona
- Yehlulekile ukuxhuma ukusheshisa okuya phansi komzimba ogcwele.
- Indlela yokulungisa
- Zijwayeze isigqi sokugoqa izimbambo nezinqulu zakho kanye nesikhwama esilula.
Izikhwama ezingalungile
- Lokho okubonayo
- Umthungo uyavuleka noma ukugcwaliswa kuya ohlangothini olulodwa.
- Imbangela engaba khona
- Usebenzise okokusebenza okungadizayinelwe ama-slams.
- Indlela yokulungisa
- Yima ngokushesha futhi usebenzise kuphela izikhwama zokubhoboza ezinomthelela noma amabhola e-slam.
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
Uma inhloso yakho ingamandla, sebenzisa amasethi amafushane okuphindaphinda okungu-5 kuya ku-10. Uma umgomo wakho uwukulungisa, sebenzisa isivinini esikuvumela ukuthi ugcine isikhundla isikhathi esimisiwe. Lapho i-pickup iwa, isethi iyaphela.
Imvamisa
1-2 izikhathi ngeviki
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ukuphindaphinda okuphansi kunconywa 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
Ingabe isikhwama sesihlabathi kufanele sigxume?
No. Ezimweni eziningi, kuzoba nokugxusha okuncane kakhulu, ngakho yima bese uphakamisela emuva nge-hip hinge yakho.
Ingabe kujwayelekile ukuba nokukhathala emuva?
Imisipha yakho yangemuva ibamba iqhaza ekuzinziseni, kodwa uma iqolo lakho lizwakala liyindilinga noma libuhlungu, yehlisa isivinini sakho sokuthatha nesisindo.
