SLED PUSH
I-sled push akuwona umsebenzi lapho ugoba khona umhlane wakho futhi ubambelele, kodwa kunalokho kuwukuzivocavoca umzimba ogcwele lapho utshekisa i-torso yakho ngokuqinile futhi usunduze umhlabathi emuva ngezinyawo zakho ukuze uhambise isihlibhi siye phambili.
Ukusunduza isihlibhi sesisindo kukuvumela ukuthi ubeke umthwalo ophezulu emzimbeni wakho ophansi kanye nesistimu ye-cardiopulmonary ngaphandle kokwehla okubalulekile kwe-eccentric. Kodwa-ke, uma ukungqubuzana kwaphansi kushintsha, ubunzima be-disc efanayo buyashintsha kakhulu, futhi uma bunzima kakhulu, kuphela ukhalo oluyindilinga kanye nezinyathelo zozwane ezimfushane ezisele. Hlola ithrekhi ngesihlibhi esingenalutho, xhuma izingalo zakho nomzimba wakho uqine, bese udala isigqi ngonyawo lwakho lonke luhlehlisa phansi.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, amathole
- Imisipha esekelayo
- Izintambo, i-triceps, i-serratus yangaphambili, i-core
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Dlulisa phambili ovundlile
Kufanele ngiyilayishe inzima kangakanani?
Kuncike ekungqubuzaneni kwethrekhi namagoli. Sebenzisa imithwalo egcina ukuqondanisa kwe-torso nezinyathelo ezinengqondo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Iqinisekisa ithrekhi nokulayisha isihlibhi
Sula indlela yokuhamba kwabantu nezithiyo futhi uhlole ukungqubuzana kwaphansi. Qala ngokucindezela isihlibhi esingenalutho bese ulayisha amapuleti ngokulinganayo.
- 2
Qondanisa isibambo ne-engeli yomzimba
Isibambo esiphezulu sidala ukuma okuqondile, kuyilapho isibambo esiphansi sidala ukutsheka okukhulu. Gxilisa umzimba wakho wonke phambili, ugcine izingalo zakho zinde futhi izimbambo zakho ne-pelvis zixhumekile.
- 3
Hamba phambili ngokuphusha umhlabathi emuva ngezinyawo zakho
Phushela emuva ngokuqinile ngonyawo olulodwa ngesikhathi, wenze izinyathelo ezimfushane, eziqhubekayo. Amadolo akho kufanele alandele isiqondiso sezinzwane zakho futhi i-pelvis yakho akufanele iguquke ukusuka kolunye uhlangothi.
- 4
Nciphisa isivinini, yiza ume ngokuphelele futhi uyeke
Yehlisa izinga ngokunciphisa izinyathelo ngaphambi komugqa oqondiwe. Ngemva kokuqinisekisa ukuthi isihlibhi sesimile ngokuphelele, bheka nxazonke bese uphuma esibambo.
LEAN AS ONE UNIT
Kunokuba ugoqe umzimba wakho, tshekisa wonke umzimba wakho uqine kusukela emaqakaleni.
Uma iqolo lakho liyindilinga futhi izinqulu zakho zihlehliswa, amandla omlenze ngeke adluliselwe kusihlibhi. Gcina izimbambo zakho ne-pelvis kugcwele futhi izingalo zakho zinde.
Umthwalo osindayo, ukutsheka kungaba kukhulu, kodwa ukwakheka komgogodla kufanele kugcinwe.
Iphuzu elibalulekile: Icebo ongalisebenzisa njengamanje: "Nxiya umzimba wakho ohlangothini olulodwa bese ubuyisela umhlabathi emuva."
DRIVE THE GROUND
Kunokuba uhambe ngezinzwane zakho njalo, kufanele uhlehlise phansi ngesinyathelo ngasinye.
Ekuqaleni, isithende sakho singase siphakame lapho unyawo lwakho lwangaphambili lushaya, kodwa luphushe ngamandla kulo lonke unyawo lwangaphambili. Ungavumeli izinyawo zakho ukuba zisabalele ngaphandle.
Uma ubude besinyathelo bucishe buyanyamalala, umthwalo ungase udlulele ngenjongo ehlosiwe.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Zungezisa umhlane wakho bese uhlehlisa izinqe zakho.
- Lokho okubonayo
- Iqolo lakho liyagoqeka futhi isifuba sakho siwele ngaphansi kwesibambo.
- Imbangela engaba khona
- Umthwalo ungaphezu kwamandla noma i-torso ikhululekile.
- Indlela yokulungisa
- Buyisela ukutsheka komzimba ogcwele ngokunciphisa i-disc futhi wenze izingalo zakho ne-torso kube umugqa owodwa.
Izinyawo zijikela ngaphandle bese uhudula kafushane
- Lokho okubonayo
- Izikhombisi-ndlela zedolo nezinzwane zihlukile futhi cishe alikho ibanga lokududula.
- Imbangela engaba khona
- Umthwalo unzima kakhulu noma ukuqondanisa kwe-hip kuphazamisekile.
- Indlela yokulungisa
- Yehlisa umthwalo, gcina amadolo akho ebheke ezinzwaneni zakho, bese uphusha phansi isinyathelo esisodwa ngesikhathi.
Ukukhishwa kungazelelwe emugqeni oqondiwe
- Lokho okubonayo
- Isihlibhi siyaqhubeka nokunyakaza, sisondela kubantu noma amathuluzi.
- Imbangela engaba khona
- Asikho isigaba sokunciphisa esihleliwe.
- Indlela yokulungisa
- Yehlisa ijubane ngaphambi komugqa oqondiwe, yima futhi uyeke.
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
Ibanga, isikhathi, idiski nendawo yethrekhi kufanele kurekhodwe ndawonye ukuze kuqhathaniswe izikhathi. Ngezinjongo zamandla, sebenzisa imithwalo elula nesivinini esikhulu, futhi ngezinjongo zamandla, sebenzisa imithwalo esindayo namabanga amafushane.
Imvamisa
1-2 izikhathi ngesonto
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ukuphindaphinda okuphansi kuyanconywa ukuthi kugxile ekugcineni ukunyakaza kwekhwalithi nokuqhuma.
- Uma ukhathala futhi ulahlekelwa ukuma kwakho, qeda isethi ngokushesha.
- Vikela umgogodla wakho ngokugcina ukucindezela kwesisu ngokuphefumula okunamandla.
Imibuzo evame ukubuzwa
Uyini umehluko phakathi kwezibambo eziphakeme neziphansi?
Isibambo esiphezulu sidala ukuma okuqondile, kuyilapho isibambo esiphansi sidala ukutsheka okukhulu kwe-torso kanye nezimfuno zehlombe. Khetha ngokuya ngezinhloso zakho nokunethezeka.
Ingabe lokhu kuwukuzivocavoca okubeka amandla amancane emadolweni?
Ukushaqeka kwe-Eccentric kungase kube kuncane, kodwa umthwalo wokunwetshwa kwamadolo mkhulu. Uma uzwa ubuhlungu, lungisa umthwalo kanye ne-engeli futhi uhlole nochwepheshe.
