SKI ERG
I-SkiErg ayiwona umsebenzi lapho udonsa khona isibambo ngezandla zakho, kodwa kunalokho ukunyakaza komzimba okugcwele umzimba kuqala ngokudonsa ama-lats akho nesisu futhi kugcine ngokuthi ama-hips akho asonge futhi izingalo zakho zeluliwe.
I-SkiErg idonsa zombili izandla isuka phezulu kwekhanda, kufana nokupholishwa kabili kokushushuluza ezweni. Uma usebenzisa izingalo zakho kuphela, i-triceps yakho namahlombe azokhathala ngokushesha, futhi uma ugoba umhlane wakho, umthwalo wokuphindaphinda uzokhula. Ngezandla zakho ziphakeme ku-damper ephansi, yehlisa izimbambo zakho bese uqala ngama-lats akho, bese uhlanganisa i-hip hinge yakho kanye nokugoba kwamadolo ukuze isibambo sidlule eduze kwethanga lakho.
- Imisipha eyinhloko
- Lats, Triceps, isisu
- Imisipha esekelayo
- Gluteus maximus, hamstrings, quadriceps, forearm
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukudonsela phansi kanye ne-hip hinge kusuka phezulu
Kufanele sehliswe kangakanani isibambo?
Imvamisa, kuze kufike ohlangothini lwethanga kwanele. Asikho isidingo sokuzungeza umhlane wakho ukuze ubeke izandla zakho ngaphansi kwamadolo akho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Qondanisa indawo yonyawo nomshini
Ungami kude kakhulu noma usondele kakhulu emshinini, izinyawo zakho zihlukene ngobubanzi be-hip. I-damper iqala phansi ukuya emaphakathi futhi ibambe isibambo singanyakazi.
- 2
Iqala ukudonsa ngama-lats nezisu
Ngezingalo zakho ezinwetshiwe phezulu, yehlisa izimbambo zakho futhi usheshise isibambo siye phansi. Gcina amahlombe akho kude nezindlebe zakho.
- 3
Songa izinqe bese uqeda ngezilo ezinde
Gobisa izinqe namadolo, tshekisela umzimba wakho phambili bese ubeka izandla zakho eduze kwamathanga akho. Ungagcini nje ukuzungeza ukhalo lwakho.
- 4
Phakamisa izingalo kuqala bese ume uqonde
Hambisa izingalo zakho phambili kahle ukuze uphakamise isibambo, bese uqondisa izinqulu zakho namadolo ukuze ubuyele endaweni yokuqala. Gcina isigqi esingavumeli ikhebuli ukuthi inciphe.
LATS, CORE, HIPS
Ukuxhuma umdonsi ophezulu womzimba kanye ne-hip hinge kuqeda ukukhathala ezingalweni nje.
Hambisa isibambo ngamalathini akho, bese wengeza isivinini ngokugoqa isisu sakho nezinqe. Izindololwane ziyagoba ngokwemvelo futhi ziqonde phansi.
Phansi, ungaphoqi izandla zakho zibe ngaphansi kwamadolo akho, kodwa lulama lapho izandla zakho zedlula amathanga akho.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Qala ngama-lats bese uqedela ngesisu nezinqulu.”
RELAX THE RETURN
Isikhathi sokuthola kabusha akusona isikhathi sokudonswa ngentambo, kodwa isikhathi sokulungiselela ukudonsa okulandelayo.
Thumela izandla zakho phezulu kuqala bese uphakamisa umzimba wakho ukuze isibambo sibe ngaphezu kwekhanda lakho.
Gwema ukuphakamisa amahlombe akho noma ukuphakamisa izimbambo zakho ngokweqile, futhi ulungise kabusha umzimba wakho ngaphambi kokushaywa unhlangothi okulandelayo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Donsa isibambo ngengalo kuphela
- Lokho okubonayo
- Ama-Triceps namahlombe aqala ukukhathala, futhi kukhona ukunyakaza okuncane emzimbeni ophansi kanye ne-torso.
- Imbangela engaba khona
- Ukuntuleka kwemvelaphi ye-lat nokuxhumeka kwe-hip hinge.
- Indlela yokulungisa
- Prakthiza ukulandelana kwe-arm-torso-hip ngokuhlukana okunensayo ekumelaneni okuphansi.
Gonga okhalo lwakho nxazonke
- Lokho okubonayo
- I-pelvis ayinyakazi, ingemuva kuphela eligoqekile nezandla ziyehliswa.
- Imbangela engaba khona
- Ucatshangelwe ubude besibambo noma ayinakho ukulawula i-hip hinge.
- Indlela yokulungisa
- Gobisa amadolo akho ngokuqhubekayo, buyisela i-pelvis yakho, futhi wehlise izandla zakho kuphela emaceleni amathanga akho.
Izimbambo ziphakanyisiwe ekuqaleni
- Lokho okubonayo
- Lapho uphakamisa izingalo zakho, gobisa iqolo lakho futhi uqede ukungezwani kwesisu.
- Imbangela engaba khona
- Inxephezela uhla lwamahlombe okunyakaza ngokunwetshwa kwe-lumbar.
- Indlela yokulungisa
- Qala ebangeni izandla zakho ziphansi nezimbambo zakho ngaphezu kwe-pelvis yakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Phinda ukuqina okuphezulu nokuphansi ukuze ukhulise ukusetshenziswa kwekhalori ngokusebenza kahle.
Ukwenyuka kwesikhathi nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana lomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Zijwayeze inqubo imizuzu engu-5-10 ngefrikhwensi ye-stroke ephansi, bese ukhetha ukuvivinya umzimba okuqhubekayo noma izikhawu. Uma indlela yokubamba kanye ne-hip hinge iphazamiseka, isivinini sizokwehliswa ngaphambi kwe-damper.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Yandisa kancane isikhathi ngokwezinga lakho lokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Ingabe kungcono ukushiya i-damper ngo-10?
I-damper ephakeme inyusa kuphela ukumelana ne-stroke ngayinye. Qala ngesilungiselelo esikuvumela ukuthi ugcine amakhono akho nobude besikhathi.
Ingabe nami kufanele ngiguqe ngamadolo?
Yebo. Ngokuguqa ngokwemvelo amadolo akho nge-hinge ye-hip, ungakwazi ukwabelana ngamandla ngomzimba wakho wonke futhi ugweme ukugoqa umhlane ongezansi kuphela.
