TIRE FLIP
I-Flip yethayi akuwona umsebenzi lapho ugoqa khona irabha esindayo ngezingalo zakho, kodwa kunalokho wukuphakamisa umzimba ogcwele lapho unamathisela umzimba wakho ethayini, uliphushele phezulu ngemilenze yakho, bese ushintsha ukuma kwesandla sakho bese uwe phansi.
Ukunyakaza kokuphakamisa isondo elikhulu phansi bese uliphenyelela kolunye uhlangothi kusebenzisa ukunyakaza komzimba okuphansi, ukudonsa umzimba ophezulu, nokuphusha phambili ngokulandelana. Uma isondo lisinda kakhulu, uzogoba umhlane wakho kuphela futhi wehluleke ukuguquka kokudonsa ngezingalo zakho noma ukulibamba ngamadolo akho. Khetha isondo elingasindi, elinganyakazi lokuzilolonga nendawo eningi, bese uqala ngokucindezela izinyawo zakho emhlabathini ubeke isifuba namahlombe ethayini.
- Imisipha eyinhloko
- Gluteus maximus, quadriceps, hamstrings
- Imisipha esekelayo
- Lats, Biceps, Forearms, Amathole, Core
- Izinga lobunzima
- Ochwepheshe
- Uhlobo lokunyakaza
- Inguquko yokuphusha phambili ekuphakamiseni phansi
Kufanele abe nzima kangakanani amathayi?
2-5 izisindo ezilawulekayo ezinedrayivu engaphansi komzimba eboshwe esifubeni kanye nokuguqulwa kwesandla okuphephile kufanelekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola isisindo sesondo nomzila
Qinisekisa ukuthi yisondo lokuqeqesha ongakwazi ukulilawula uwedwa futhi usule abantu nezinto eziphambi kwakho. Sebenzisa amagilavu nezicathulo ngokubambelela kahle.
- 2
Namathisela isifuba bese ubamba umphetho ongezansi
Beka izinyawo zakho eduze nethayi bese ubamba unqenqema olungezansi izintende zakho zibheke phezulu noma zingathathi hlangothi. Gcina umhlane wakho mude futhi isifuba sakho namahlombe kucindezelwe isondo.
- 3
Phusha phansi ngemilenze yakho ukuze uphakamise isondo
Phushela phansi phansi ngezinyawo zakho bese uqhuba umzimba wakho wonke uye phambili. Njengoba isondo liphakama, ungagoqeki ngezingalo zakho, kodwa qhubeka uqondisa izinqulu namadolo akho.
- 4
Sekela emadolweni akho, shintsha izandla bese ucindezela
Uma isondo seliseduze nokuphakama okhalweni, lisekele kafushane edolweni elilodwa bese uhambisa izandla zakho usuka ngaphansi uye ngaphambili. Susa iminwe yakho onqenqemeni bese uyislayida ngezandla zombili.
DRIVE THROUGH THE TIRE
Phushela isondo phambili kunokuliphakamisa.
Ukudonsa njenge-deadlift eqondile kudonsa amathayi kude nomzimba wakho futhi kubeka umthwalo omkhulu ezingalweni zakho. Iya phambili nge-engeli ephansi, ugcine isifuba sakho siseduze.
Uma izinyawo zakho zishelela, isisindo sesondo nephansi akufanelekile.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Phushela isifuba sakho emuva nezinyawo zakho phansi.”
QUICK HAND TRANSITION
Ungashiyi iminwe yakho ngaphansi konqenqema lapho isondo ligingqika
Ngokushesha nje lapho isondo lisondela mpo, ngokushesha hambisa izandla zakho ngaphambili. Gwema ubungozi bokucindezelwa kweminwe engezansi.
Uma ungakwazi ukulawula ukuguquka, sebenzisa amathayi alula nosizo lukazakwethu.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukugoba isondo ngengalo
- Lokho okubonayo
- Izindololwane zigoba ngokushesha, ama-biceps aqala ukukhathala, amathayi awanyakazi.
- Imbangela engaba khona
- Intula ukuqina kwesifuba nokushayela komzimba okuphansi.
- Indlela yokulungisa
- Qala ngokuma eduze nethayi, ugcine isifuba sakho siseduze, futhi uphushele phambili ngezinyawo zakho.
Zungezisa umhlane wakho bese uphakamisa.
- Lokho okubonayo
- Izinqulu zakho ziphakeme futhi isifuba sakho siphumile ethayini, okwenza kube nzima emhlane wakho ongezansi.
- Imbangela engaba khona
- Amathayi agcwele ngokweqile noma indawo yokuqala ikude.
- Indlela yokulungisa
- Sebenzisa amathayi alula futhi wehlise okhalo lwakho ukuze lulingane umzimba wakho wonke.
Iminwe ihlala ingezansi lapho uwela
- Lokho okubonayo
- Ithayi lidlula liqonde ngaphandle kokushintsha indawo yesandla.
- Imbangela engaba khona
- Isikhathi soshintsho asenziwanga.
- Indlela yokulungisa
- Zima ngamadolo akho, bese uhambisa izandla zakho ngokuphelele ngaphambili bese uphusha.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukwenyuka kwesisindo nesivinini
Khulisa isisindo kancane kancane noma ukhuphule isivinini sokunyakaza ngenkathi ugcina ukuma okulungile.
Ukwenza okuqhubekayo (okuyinkimbinkimbi)
Hlanganisa nokunye ukunyakaza ukuze uqinise ukukhuthazela kwenhliziyo nokuqina kwemisipha ngasikhathi sinye.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa ama-flip angu-2-5 noma amabanga amafushane ngaphandle kokwephula inqubo. Rekhoda isisindo sesondo nokungqubuzana kwaphansi futhi ungazami amathayi angazihambisi wona.
Imvamisa
1-2 izikhathi ngesonto
Ukukhathala okuphezulu kwesistimu yezinzwa, ngakho-ke vumela isikhathi esanele sokululama.
Ivolumu
3~5 amasethi, 3~6 izikhathi
Ama-reps aphansi ayanconywa ukuthi agxile ekugcineni ukunyakaza kwekhwalithi nokuqhuma.
- Uma ukhathala futhi ulahlekelwa ukuma kwakho, qeda isethi ngokushesha.
- Vikela umgogodla wakho ngokugcina ukucindezela kwesisu ngokuphefumula okunamandla.
Imibuzo evame ukubuzwa
Ngingayiphakamisa njenge-deadlift?
Umzila ojwayelekile owokunamathisela amathayi emzimbeni futhi uwaqhubele phambili. Ukuyidonsa iqonde phezulu kukhulisa ubunzima ezingalweni zakho kanye nomhlane ophansi.
Uma ngingakwazi ukuyivula ngedwa, ngingaluthola usizo?
Usizo lukazakwethu luyatholakala, kodwa uma isisindo sakho sidlula kakhulu amakhono akho, ukukhetha amathayi alula kuyinto ehamba phambili.
