WALL SIT
Ukuhlala odongeni akusona isikhundla esenza amathanga ahambisane naphansi, kodwa kuwumsebenzi we-isometric ogcina ukungezwani komzimba okuphansi endaweni ephakeme egcina ukucindezela konyawo nokunethezeka kwamadolo.
Ukugcina indawo yokuhlala ufulathele odongeni kuzobeka ukungezwani okungapheli kuma-quadriceps nama-glutes ngaphandle kokunyakaza. Uma izinyawo zakho zisondele kakhulu odongeni noma ziphansi kakhulu, umthwalo uzobekwa phambi kwamadolo akho futhi izithende zakho zizophuma. Qala usuka endaweni ephakeme futhi uthole i-engeli ekuvumela ukuthi ucindezele unyawo lwakho lonke phansi ngomhlane wakho kanye ne-pelvis ngokumelene nodonga.
- Imisipha eyinhloko
- Ama-Quadriceps
- Imisipha esekelayo
- Gluteus maximus, adductors, amathole, core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-isometric esekela udonga lwedolo/i-hip joint
Ingabe amathanga akho kufanele ahambisane naphansi?
Cha. Ukuphakama kufanelekile ukugcina ukulungiswa kwezinyawo namadolo ngaphandle kobuhlungu.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Imisa izinyawo phambili ukusuka odongeni
Phukisa umhlane wakho odongeni bese ubeka izinyawo zakho unyawo noma amabili phambi kwakho. Beka izinyawo zakho ububanzi behlombe ukusuka ezinqulwini zakho futhi ukhombe izinzwane zakho ngokunethezeka.
- 2
Ukwehla okulawulwayo eduze nodonga
Goba amadolo akho bese wehla ngomhlane wakho kanye ne-pelvis ngokumelene nodonga. Ekuqaleni, amathanga ame nge-engeli ephakeme kune-parallel.
- 3
Ukugcina unyawo oluphelele namadolo
Cindezela isithende sakho, isithupha sakho, nozwane lwakho oluncane phansi bese ubeka idolo lakho ngasezinzwaneni zakho zesibili. Ungasebenzisi izandla zakho ukusekela amathanga akho.
- 4
Bamba umoya bese ukhuphuka udonga
Thatha umoya omncane futhi ugcine ukuqondanisa. Ngaphambi kokuthi ukuma kwakho kugoqe, phusha phansi ngezinyawo zakho bese ukhuphuka kancane obondeni ukuze uqedele.
CHOOSE THE HEIGHT
Ubude bunqunywa ukunethezeka okuhlangene kanye nekhwalithi yokugcinwa, hhayi ukusebenza ngempumelelo
Ukwehla kwezidingo zamadolo akho nama-quads, kodwa hhayi kangcono. Khetha ubude obugcina lonke unyawo lwakho lungenabuhlungu.
Maka ubude odongeni ukuze ukwazi ukuphinda izinga lobunzima elifanayo kuseshini elandelayo.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: "Cindezela unyawo lwakho lonke bese ubeka umhlane wakho ne-pelvis odongeni."
KNEE TRACKING
Amadolo kufanele alandele isiqondiso sezinzwani futhi angabuthelwa ndawonye ngaphakathi kunezinyawo.
Uma ukhathele, kulula ukuthi amadolo akho ajike futhi amakhothamo onyawo lwakho awe. Ngalesi sikhathi, ungachithi isikhathi futhi uvuke.
Lungisa ibanga lonyawo ukuze uvimbele isithende ekukhuphukeni ngezansi noma i-shin ukuthi inganciki kakhulu phambili.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izinyawo zisondele kakhulu odongeni
- Lokho okubonayo
- Amadolo aqhutshelwa phambili kakhulu futhi izithende ziyaphakanyiswa.
- Imbangela engaba khona
- Awuzange uvikele ibanga lokuqala ngaphambi kokuqala.
- Indlela yokulungisa
- Sukuma, hambisa izinyawo zakho phambili, futhi uhlale phansi endaweni ephakeme.
Sekela amathanga akho ngezandla zakho
- Lokho okubonayo
- Izingalo zihlala emilenzeni futhi amandla angaphezulu omzimba ayawususa umthwalo.
- Imbangela engaba khona
- Isikhathi sokubamba sidlule ileveli yobunzima yamanje.
- Indlela yokulungisa
- Beka izandla zakho phambi kwesifuba sakho noma eduze komzimba wakho ukuze ukhulise ubude noma unciphise isikhathi.
Amadolo aqoqene ngaphakathi
- Lokho okubonayo
- Engxenyeni yesibili yokubamba, amadolo womabili awela ngaphakathi kwezinzwane.
- Imbangela engaba khona
- Ukukhathala noma ububanzi bonyawo abulawuleki.
- Indlela yokulungisa
- Yeka ngokushesha futhi unciphise isikhathi kusethi elandelayo ukuze ugcine isiqondiso samadolo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Umthwalo owandayo namandla
Khulisa ukuqina ngokwandisa kancane kancane isisindo noma unciphise izikhathi zokuphumula.
Indlela Yokuziphatha Ehlukile Eyinkimbinkimbi
Khulisa izinga lobunzima ngokulihlanganisa nezinye izivivinyo noma ngokungeza izindawo ezingazinzile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Rekhoda ukuphakama okufanayo nokucindezela konyawo ngokuhamba kwesikhathi. Ukuthuthumela ngokwako kungase kwenzeke, kodwa ubuhlungu obuhlangene nokulahlekelwa ukuqondanisa kuyizimpawu zokuphela.
Imvamisa
2~3 izikhathi ngeviki
Ibeke ngokufanelekile emzimbeni wakho wonke noma enkambisweni yendawo efanele.
Ivolumu
3~5 amasethi, 8~15 izikhathi
Lungisa inani lama-reps futhi usethe ngokuya ngezinhloso zakho.
- Hlala ubeke ukuphepha kuqala futhi ulalele ubuhlungu bakho obuhlangene.
- Yenza wonke umsebenzi ngaphakathi kwendawo yokulawula kwakho.
Imibuzo evame ukubuzwa
Ingabe kulungile uma amadolo ami eqhaqhazela?
Ungase uzizwe uqhaqhazela ngenxa yokukhathala kwemisipha, kodwa uma idolo lakho liwela ngaphakathi noma libangela ubuhlungu, sukuma ngokushesha.
Kufanele ngibambe isikhathi esingakanani?
Qala ngesethi yekhwalithi yamasekhondi ayi-10 kuye kwangama-45 futhi wandise isikhathi kuphela lapho kugcinwa ukuphakama okufanayo nokuqondanisa.
