STEP-UP
Isinyathelo-phezulu akuwona umsebenzi lapho weqa khona ngonyawo lwakho olungemuva bese ugibela ebhokisini, kodwa kunalokho kuwukuzivocavoca okuhlangene lapho uphakamisa isisindo sakho ngonyawo lwakho ebhokisini bese wehla ngomlenze ofanayo.
Isenzo sokuma ngonyawo olulodwa ebhokisini noma esitebhisini sifana nezitebhisi ezikhuphukayo, kodwa uma ibhokisi liphakeme noma usebenzisa i-kickback ngonyawo lwakho lwangemuva, umphumela wokuqeqeshwa komlenze wangaphambili kanye nebhalansi izophazamiseka. Khetha ubude obugxilile obuphakamisa lonke unyawo lwakho, ugcine idolo lakho langaphambili libheke kuzwane lwakho lwesibili futhi ulawule kokubili phezulu naphansi.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus
- Imisipha esekelayo
- Izintambo, i-gluteus medius, amathole, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukukhuphuka izitebhisi ezihlangothini olulodwa
Kufanele libe phezulu kangakanani ibhokisi?
Ubude bufanelekile ukuze lonke unyawo lwangaphambili lukwazi ukuphakanyiswa, i-pelvis ayitsheki, nonyawo lwangemuva lukwazi ukuma ngaphandle kokukhahlela emuva. Qala phansi ekuqaleni.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukukhetha Ukuphakama Kwebhokisi Elizinzile
Beka ibhokisi odongeni noma phansi elingasheleli bese uhlola ukuthuthumela. Uma uphakamisa unyawo lwakho lwangaphambili, qala endaweni ephakeme lapho unyawo lwakho lonke luhlezi phezulu ngaphandle kokutsheka kwe-pelvis.
- 2
Ukuqondanisa izinyawo zangaphambili namadolo
Cindezela isisekelo sezinzwani ezinkulu nezincane zonyawo lwangaphambili kanye nesithende phezu kwepuleti elingaphezulu. Yima mude ngomzimba wakho bese ukhomba idolo lakho langaphambili kuzwane lwakho lwesibili.
- 3
Donsa umzimba wakho phezulu izinyawo zakho phezu kwebhokisi
Tshekisa umzimba wakho ongaphezulu kancane phambili, beka isikhungo sakho samandla adonsela phansi onyaweni lwakho lwangaphambili, bese uphusha umzimba wakho ongaphezulu ukuze ume. Kunokuba ugxume unyawo lwakho lwangemuva luphansi, linganisa i-pelvis yakho ngaphezulu.
- 4
Ukulawula ukwehla ngomlenze ofanayo
Ukugcina ingcindezi onyaweni lwangaphambili, yehlisa kancane kancane unyawo oluphambene uye phansi. Esikhundleni sokunyathela izinyawo zakho phansi noma ugxume usuka ebhokisini, setha kabusha indawo yakho yokuqala.
BOX HEIGHT
Ubude obuvumela ukulawulwa kwezinqulu namadolo kuyinto ehamba phambili ngaphezu kwebhokisi eliphezulu
Uma ibhokisi liphakeme, kukhulu ukugoba inqulu namadolo, kodwa kulula ukuzungezisa i-pelvis noma ukukhahlela emuva ngonyawo lwangemuva. Lonke unyawo lwakho lwangaphambili kufanele lube ndawonye futhi kufanele ukwazi ukufaka ingcindezi emlenzeni wakho wangaphambili kusukela ekuqaleni.
Qala ngamadolo akho aphansi noma afana nezinqulu zakho, futhi wandise ukuphakama kancane kancane lapho uzizwa uzinzile kukho konke ukuphindaphinda.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Khuphuka nonyawo lwakho ebhokisini bese wehla ngonyawo olufanayo.”
TRAILING LEG
Unyawo lwangemuva lusiza ngokubhalansisa kodwa akufanele lube amandla amakhulu okuphakamisa
Uma ukhahlela kanzima ngonyawo lwakho lwangemuva, umzimba wakho ugxuma ubheke phezulu futhi amadolo akho ayaqhaqhazela ebhokisini. Beka kancane izinzwane zakho ezinyaweni zakho ezingemuva, hambisa umzimba wakho phezu konyawo lwakho lwangaphambili, bese ukhuphuka.
Ukwehla kuphinde kube ukufinyezwa kwe-eccentric ye-forelimb. Esikhundleni sokulahla ama-hips akho ukuze uthole phansi, yehlisa ijubane ukuze unyawo lwakho oluphambene luthinte ngokuthula.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Khahlela phansi ngonyawo lwangemuva bese ugibela phezulu
- Lokho okubonayo
- Umzimba ugxuma njengokugxuma kanye nokucindezela ezinyaweni ezisebhokisini kuyehla.
- Imbangela engaba khona
- Ibhokisi liphakeme noma umthwalo kunzima ukuwuphakamisa ngemilenze yangaphambili.
- Indlela yokulungisa
- Yehlisa ibhokisi, hambisa isisindo sakho phezu konyawo lwakho lwangaphambili futhi unciphise usizo lwakho lonyawo lwangemuva.
Idolo langaphambili liwela ngaphakathi
- Lokho okubonayo
- Lapho ukhuphuka futhi wehla, idolo liya ngaphakathi libheke kuzwane omkhulu.
- Imbangela engaba khona
- Ukuntuleka kokuzinza kwe-pelvic noma ingcindezi yonyawo ohlangothini olulodwa.
- Indlela yokulungisa
- Yehlisa isisindo nobude futhi ugcine amadolo akho ebheke kuzwane lwakho lwesibili.
Yeqa ngaphandle kwebhokisi
- Lokho okubonayo
- Ekugcineni kokwehla, kuba nomthelela omkhulu phansi futhi umzimba uyatsheka.
- Imbangela engaba khona
- Umlenze wangaphambili awukusekeli ukwehla noma ukukhathala okunqwabelene.
- Indlela yokulungisa
- Yehlisa ukwehla kwakho kuye kumasekhondi angu-2-3 futhi uqede isethi yakho ngaphambi kokuba ulahlekelwe ukulawula.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isinyathelo esiphansi
Funda ukuqondanisa kwezinyawo zakho namadolo ngenkathi ubambe ukusekela ngezandla zakho.
Ukukhuphuka komzimba
Ilawula phezulu naphansi ngaphandle kokuhlehlisa unyawo lwangemuva.
Ibhalansi Yomlenze Owodwa Yenyukela phezulu
Phezulu, phakamisa idolo eliphambene ukuze ubhalansise isekhondi elingu-1.
I-Dumbbell Step Up
Khulisa kancane umthwalo ngenkathi ugcina ukuphakama kwebhokisi.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ungakhulisi ubude bebhokisi nesisindo ngesikhathi esifanayo, qala ngokuvikela ukukhuphuka okungakhahleli kwe-backfoot kanye nokwehla kwemizuzwana emi-2 ukusuka emzimbeni.
Bala
6–12 izikhathi ngayinye
1 isekhondi phezulu, imizuzwana emi-2 phansi
Isethi
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1–2 izikhathi ngeviki
Ukunyakaza okuhlukile okuhlangene nokulawulwa kwevolumu
- Uma ulawula ubude obufanayo ngaphandle kokukhahlela emuva, khulisa inani lokuphindaphinda kuqala.
- Uma uhlangabezana nokuwa kwedolo noma ukwehlisa ukushaqeka, yehlisa ukuphakama kwebhokisi nesisindo.
- Ungasebenzisi amabhentshi angaqinile noma izihlalo ezithambile njengezindawo zokuphumula.
Imibuzo evame ukubuzwa
Ingabe ngidinga ukubeka izinyawo zombili phezulu?
Ngokufunda ibhalansi, izinyawo zombili zingahlanganiswa, kodwa ukuze ugcine ukukhuthazeka okuhlangene, ungathinta kancane unyawo oluphambene noma uphakamise idolo ukuze ume.
Ingabe kufanele ngicindezele isithende sonyawo lwami lwangaphambili kuphela?
Cindezela phezulu ngonyawo lwakho lonke, hhayi nje isithende sakho. Uma izinzwane zakho ziphakama noma izinyawo zakho zinyakaza, lungisa ubude bebhokisi nendawo.
