STEP DOWN
Ukwehla phansi akuwona umsebenzi lapho uthola khona phansi ngonyawo lwakho olwehlayo, kodwa kuwumsebenzi wokulawula uhlangothi olulodwa lapho wehlisa khona kancane umzimba wakho ngomlenze owusekelayo ebhokisini.
Ukuma ngomlenze owodwa ebhokisini bese wehlisa isithende esiphambene kuya phansi kungaqeqesha ukulawulwa kwe-eccentric kwama-quadriceps nama-glutes, kanye nokuzinza kwe-pelvic. Uma uphushela phezulu izinyawo zakho ziphansi noma ibhokisi liphakeme kakhulu, umgomo wakho uzolahleka. Qala ngobude obuphansi nokusekela, futhi sebenzisa ububanzi kuphela obugcina idolo lakho elisekelayo libheke ezinzwaneni zakho.
- Imisipha eyinhloko
- I-Quadriceps ne-gluteus maximus
- Imisipha esekelayo
- Gluteus medius, hamstrings, amathole, izinza eqakaleni
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Unilateral eccentric squat
Ngingakwazi ukubeka unyawo lwami oluphansi ngokuphelele phansi?
Ungathinta kancane isithende noma unyawo lwakho, kodwa okubalulekile ukuthi ungabeki isisindo sakho kuso noma uphushele phezulu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukukhetha ibhokisi eliphansi, eliqinile
Sebenzisa izinyathelo eziphansi ezingaba ngu-10 ukuya ku-20 cm ekuqaleni. Qinisekisa ukuthi lonke unyawo lokusekela luphakanyisiwe futhi ibhokisi alisheleli.
- 2
Ukuqondanisa Izinyawo Ezisekelayo ne-Pelvis
Yima eduze konqenqema lwebhokisi bese ucindezela i-tripod yonyawo phansi. Gcina i-torso yakho inde futhi ubheke phambili ukuze i-pelvis ehlukile ingawi.
- 3
Gobisa idolo lokusekela bese wehlisa kancane
Amasekhondi angu-2 kuya kwangu-4, gobisa idolo elisekelayo ne-hip joint bese uthumela isithende esiphambene phansi. Amadolo akho alandela isiqondiso sozwane lwakho lwesibili futhi izithende zakho zithinta kuphela.
- 4
Phusha ngonyawo ebhokisini ukuze ubuyele endaweni yokuqala
Phusha ibhokisi phezulu nalo lonke unyawo lwakho lokusekela ngaphandle kokubeka isisindo sakho onyaweni oluthinta phansi. Qondisa amadolo nezinqulu zakho, buyisela ibhalansi yakho, bese uphinda.
OWN THE SUPPORT LEG
Ukunyakaza kudalwa umlenze ongenhla kwebhokisi, unyawo olungezansi lunikeza ulwazi lokujula kuphela.
Ukulawulwa kwe-eccentric okuhlangene ngakunye kuyanyamalala uma uphusha phansi ngonyawo lwakho olungezansi. Ngokushesha nje lapho isithende sakho sithinta ngokuthula, shintsha isiqondiso ngonyawo lwakho ebhokisini.
Yanele inqobo nje uma idolo elisekelayo ne-pelvis kuqondile ngaphandle kokuthinta phansi.
Iphuzu elibalulekile: Inkomba ongayisebenzisa ngokushesha: “Thinta ngonyawo olungezansi, qhubeka nokusebenza ngonyawo olungaphezulu.”
PELVIS & KNEE
Izinga le-pelvis nokuma kwedolo kubaluleke kakhulu kunobude bebhokisi
Uma i-pelvis ehlukile iwe, idolo elisekelayo kungenzeka lishintshele ngaphakathi. Bheka ubude be-pelvic yakho esibukweni noma ngezandla zakho.
Uma ukuqondanisa kuphazamiseka, nciphisa izimfuno zebhalansi ngokwehlisa ukuphakama kwebhokisi noma ukulisekela.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Phusha phansi ngonyawo lwakho olungezansi
- Lokho okubonayo
- Beka isisindo sakho onyaweni olungezansi bese ubuyela njengokugxuma okunemilenze emibili.
- Imbangela engaba khona
- Ibhokisi liphakeme kakhulu noma amandla omlenze wokusekela awanele.
- Indlela yokulungisa
- Yehlisa ukuphakama, thinta kancane isithende sakho, bese ukhuphuka nonyawo lwakho olungaphezulu.
Idolo lokusekela liwela ngaphakathi
- Lokho okubonayo
- Ngesikhathi sokwehla, idolo liya ngaphakathi libheke kuzwane omkhulu bese igobolondo lonyawo liyehla.
- Imbangela engaba khona
- Ukulawula i-pelvic nokucindezela konyawo kuxega noma kuhluka kakhulu.
- Indlela yokulungisa
- Bamba ukusekela bese uhambisa idolo lakho ngasezinzwaneni zakho zesibili, wehlisa ukujula.
I-pelvis yehlela ngakolunye uhlangothi
- Lokho okubonayo
- I-pelvis ebheke emlenzeni ongezansi yehliswa futhi i-torso itshekele eceleni.
- Imbangela engaba khona
- Ukujula okubekwe phambili phezu kokulawula kwe-gluteus medius.
- Indlela yokulungisa
- Yehlisa ibhokisi bese usebenzisa kuphela ububanzi obugcina womabili amathambo e-pelvic ekuphakameni okufanayo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukudluliswa kwesisindo ngakolunye uhlangothi losekelo
Funda ukucindezela konyawo olulodwa kanye nezinga le-pelvis yakho.
Ibhokisi eliphansi lehla
Ilawula ububanzi obufushane be-eccentric.
Ibhokisi eliphezulu lehla
Khulisa ububanzi uma ukuqondanisa kugcinwa.
I-Dumbbell Yehla
Engeza kancane umthwalo uma kwesokunxele nakwesokudla kusejubaneni elifanayo.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngohlangothi olubuthakathaka futhi usebenzise ukuphakama okulinganayo nokuphindaphinda izinhlangothi zombili. Ngezinjongo zokubuyisela esimweni esihle, imibandela yobuhlungu kanye nobubanzi kuza kuqala kunohlelo lukachwepheshe ohambelayo.
Bala
6–12 izikhathi ngayinye
Yehla imizuzwana engu-2-4, thinta unyawo olungezansi kuphela
Isethi
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
2–3 izikhathi ngeviki
Kucatshangelwa ukuphendula kwamadolo kanye nevolumu ephansi yomzimba
- Uma izinga le-pelvic nokuqondisa kwamadolo kugcinwa, khulisa ukuphakama noma inani lokuphindaphinda.
- Uma uzwa ukuphusha ngonyawo lwakho olungezansi, ukuwa kwedolo, noma ubuhlungu, yehlisa ibhokisi ngokushesha.
- Umehluko phakathi kwakho kokubili ulungiswa ngokusekelwe kuhlu lokulawula lohlangothi olubuthakathaka.
Imibuzo evame ukubuzwa
Ibhokisi kufanele libe phezulu kangakanani?
Qala ukusuka ekuphakameni ongehlisa kancane ngenkathi ugcina i-pelvis yezinga nokuma kwedolo. Amabhokisi aphansi anzima ngokwanele.
Amadolo akho awakwazi yini ukuba phambi kwezinzwane zakho?
Ungaqhubekela phambili. Kubaluleke kakhulu ukuthi unyawo lonke luhlale ndawonye, idolo lilandela isiqondiso sozwane, futhi abukho ubuhlungu.
