Iindlela zokuSebenza ngokuPhatha ngesandla

Umxholo

• Ukwakha amandla
• Inja enye ejonge ezantsi
• Ukukhatywa kwebhola okuqalisa umdlalo
• Ukujika kwesilingi
• Ukukhetha ukulingisa isilingi
• Ukubamba udonga lwePike
• Isiphatho sesandla kunye nodonga ngaphandle nangaphandle
• Indlela yokuma ngesandla # 1
• Indlela yokuma ngesandla # 2
• Ukuba bhetyebhetye kunye namandla kuzenza
• Ukuyikhupha kwaye ucelomngeni ukulingana
• Amacala ezandla ecaleni
• Iimpompo zamagxa
• Umahluko womlenze
• Izinto ekufuneka uzigcine engqondweni
• Lungiselela ukubuyela ezantsi
• Xa kungafuneki ukuba ume ngesandla
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Iziphatho zezandla zisebenza kwindawo yakho kwaye ziphucula ibhalansi ngelixa zikunika izibonelelo zokunyuka kokujikeleza kunye nokuhamba kwe-lymph. Uya kuzibandakanya nomzimba wakho uphela ngelixa usebenzisa amagxa akho, iingalo, undoqo kunye nomqolo.

Jonga ezi ndlela zokuma kwangaphambili kokuma ngesandla kunye nokwahluka. Zininzi izinto onokukhetha kuzo ukuze uhambelane nawo onke amanqanaba kunye nobuchule.

Sihamba ngokuhamba ngezantsi njengenkqubela phambili, kodwa yonke imihla yahlukile xa sisenza isandla. Buyela kwezi ntshukumo rhoqo kwaye nanini na xa besiva ukuba bakulungele.

Ukwakha amandla

Nantsi eminye imithambo eya kukunceda ubeke ubunzima ezandleni nasezingalweni ngelixa unenye okanye yomibini imilenze esemoyeni. Ziyakukunceda ukuba uqhelane nokuba ujonge phantsi kwaye wakhe amandla esiseko kunye nengalo yozinzo.

Inja enye ejonge ezantsi

1. Ukusuka kwiNja ejonge ezantsi, phakamisa umlenze wakho wasekunene uphakame kangangoko unako, ugcine isinqe sakho siphindwe kabini okanye sihambelana nomhlaba.
2. Cinezela kuzo zombini iintende ngokulinganayo.
3. Phakamisa isithende sakho sasekhohlo emhlabeni ukuze ubunzima bakho bukubhola wonyawo.
4. Phakamisa umlenze wakho wasekunene phezulu njengoko unikezela ubunzima bakho ezandleni zakho.
5. Yenza 5-10 ukuphindaphinda kwicala ngalinye.

Ukukhatywa kwebhola okuqalisa umdlalo

Ngale ntshukumo, uziqhelanisa "nokutsiba" ukuya ezandleni zakho ngokukhetha ngokufutshane iinyawo zombini emhlabeni.

1. Qala kwindawo yeNja esezantsi ngomlenze wakho wasekunene uphakanyisiwe.
2. Gobela idolo lasekhohlo uze ukhabe unyawo lwakho lwasekhohlo emhlabeni, uphakamise umlenze wasekunene ngakumbi. Oku kuyakuhlala kuphela umzuzwana okhawulezileyo kuqala ngaphambi kokuba ubuyele ezantsi.
3. Yenza 5-10 ukuphindaphinda kwicala ngalinye.

Emva koko, zama ukukhupha iinyawo zombini ngaxeshanye. Yenza 5-10 ukuphindaphinda.

Ukujika kwesilingi

Ukuba ufuna ukuziqhelanisa nokujongela ezantsi ngendlela exhaswayo, zama ukulingisa isling.

Ukuba awusebenzisanga isilingi sokuguqula inversion ngaphambili, iklasi yokuqala ye-yoga esemoyeni sisingeniso esiluncedo ekusebenziseni olu hlobo lwezixhobo. Umqeqeshi unokukukhokelela kwiintshukumo ezininzi kunye neeposi, kwaye anike uhlengahlengiso kunye nezikhombisi.

1. Beka imiqamelo okanye ingubo esongelweyo kwilaphu lesilingi.
2. Beka ilaphu elijikeleze umva wakho osezantsi.
3. Bamba emacaleni endwangu njengoko ubuya umva.
4. Bopha ilaphu elijikeleze imilenze yakho ngenkxaso njengoko ujinga ejonge ezantsi.
5. Vumela izandla zakho zixhome ngaphezulu.
6. Ukuba kuyenzeka, cinezela izandla zakho phantsi njengoko ubuya kwenza isiphatho sesandla kwimizuzwana embalwa ngexesha.
7. Bamba esi sikhundla ukuya kuthi ga kwimizuzu emi-5 ngexesha.

Ukukhetha ukulingisa isilingi

Fumana istudiyo kwindawo yakho enesilayidi sokujika ingene kwiiklasi zeyoga eziqhelekileyo okanye zasemoyeni.

Sebenzisa umqeqeshi wokunqunyanyiswa kwe-TRX lolunye ukhetho. Thenga izixhobo zokumiswa kwe-TRX apha.

Ukubamba udonga lwePike

Esi sikhundla siyakunceda ukuba ukhulise amandla omzimba aphezulu kwaye uqhelane nokuba iinyawo zakho zisemgangathweni. Unokuzama ukuhambisa iinyawo zakho kwindawo ephezulu okanye esezantsi. Unokusebenzisa ibhokisi, inyathelo, okanye isihlalo sesingqengqelo endaweni yodonga.

1. Hlala umqolo wakho udongeni kwaye iinyawo zakho zolule phambi kwakho.
2. Yenza uphawu oluthe tyaba emethini yakho ecaleni kwezithende zakho.
3. Emva koko yiza kwitafile yetafile, ulungelelanise iiwrists zakho emgceni, okanye ubeke izandla zakho apho bezikhona izithende zakho.
4. Hambisa kwiNja ejonge ezantsi ngokucinezela emgangathweni ngezandla zakho kwaye uphakamise inyonga ukuya phezulu eluphahleni.
5. Beka unyawo olunye ngexesha eludongeni emva kwakho kwaye unyuse iinyawo zakho eludongeni de ube ubume ngo-L.
6. Vumela intamo yakho ukuba ihlale ingathathi hlangothi kunye neendlebe zakho phakathi kweengalo zakho ezingasentla.
7. Bamba esi sikhundla kude kube ngumzuzu omnye.
8. Phinda kabini amaxesha.

Njengoko uqhubela phambili, unokuhamba iinyawo zakho ziye phezulu eludongeni ukuze uzise amagxa, iinyonga kunye nezithende kumgca omnye.

Nje ukuba ubambe ukubamba kwepike, ungahamba iinyawo zakho zinyuke udonga njengoko uhamba izandla zakho usondele eludongeni ukuze ungene kwindawo yokuma okupheleleyo.

Ngale ntshukumo, isisu sakho siza kujonga eludongeni.

Isiphatho sesandla kunye nodonga ngaphandle nangaphandle

Udonga sisixhobo esikhulu senkxaso okanye i "spotter." Sebenzisa udonga njengendawo yokubamba njengoko usakha ibhalansi kwizandla zakho kuphela.

Ezi ndlela zimbini ungene kwisiphatho sesandla ukuze udonga lusemva komqolo wakho.

Indlela yokuma ngesandla # 1

1. Yima ngenyawo lasekunene phambi konyawo lwakho lwasekhohlo kwaye iingalo zakho ziphakanyisiwe. Ukuba ukhetha, qalisa kwiNja ejonge ezantsi endaweni yale ndawo imileyo.
2. Phakamisa unyawo lwakho lwasekunene kancinci. Emva koko yehlisa ubuye phantsi emgangathweni njengoko ubeka izandla zakho phantsi kwaye ukhaba umlenze wakho wasekhohlo, nasekunene.
3. Ukulungelelanisa umzimba wakho ukuze iinyawo zakho, iinyonga, namagxa abe kumgca othe tye kwaye ubambe esi sikhundla ixesha elide.

Indlela yokuma ngesandla # 2

• Qala kwiNja ejonge ezantsi okanye usonge izandla zakho emhlabeni, i-inye iinyawo ezimbini ukusuka eludongeni.
• Ukucinezela izandla zakho emhlabeni kubanzi kancinci kunomgama wamagxa, emva koko phakamisa isinqe sakho ngaphezulu kwakho, ugcine imilenze yakho kunye neenyawo zibambene.
• Khawufane ucinge ngamathanga akho kunye kwaye uxhathise imilenze kunye neenyawo phezulu ngentloko.
• Ukulungelelanisa umzimba wakho ukuze ugcinwe ngokuthe nkqo phezu kwezandla zakho kwaye ubambe esi sikhundla ixesha elide kangangoko kunokwenzeka.

Nje ukuba ufumane ukuxhoma kwayo, tyala izandla zakho kude nodonga ukuze iinyawo zakho zichukumise eludongeni kuphela xa usiya kude kakhulu.

Ukuba bhetyebhetye kunye namandla kuzenza

• Usihlalo wePosi
• Unomyayi
• Inja ejonge ezantsi kunye nokwahluka
• Ubusi bePeacock
• i-handstand pushups eguqulweyo
• Ukwahluka kwePlank Pose, kubandakanya nePlank Pose Pose
• Utshintsho lwe-pushup
• Posa uMvundla
• squats
• Ukuma kwahlula
• UMfazwe III

Ukuyikhupha kwaye ucelomngeni ukulingana

Ukuba ufundile i-handstand esemgangathweni, ungonwaba ngokuzama ezinye zezi zinto zahlukileyo. Unokwenza le mithambo ngokuzimela, eludongeni, okanye ngoncedo lwesilingi. Ungaqala kwisikhundla se-piked ukuze uzive ngokuhamba.

Amacala ezandla ecaleni

1. Ukusuka kwindawo yokuma ngesandla, phakamisa isandla sakho sasekhohlo kancinci emgangathweni.
2. Beka kancinci ngasekhohlo uze usondeze isandla sakho sasekunene ngasekhohlo.
3. Lungelelanisa umzimba wakho ukuze amagxa kunye nesinqe zingaphezulu kwezihlahla zakho.
4. Yenza amanyathelo esandla esingu-5-10 kwicala ngalinye.

Iimpompo zamagxa

1. Gcina umzimba wakho womelele kwaye uzibandakanye kulo lonke olu luhlu. Ukuba awukwazi ukufikelela kwisandla sakho egxalabeni lakho, zama ukuphakamisa isandla esinye kancinci emgangathweni imizuzwana embalwa ngexesha.
2. Ukusuka kwindawo yokuma ngesandla, phakamisa isandla sakho sasekunene kwaye ucofe igxalaba lasekhohlo.
3. Buyisela isandla sakho kwindawo yokuqala.
4. Emva koko yenza icala lasekhohlo.
5. Yenza 5-10 ukuphindaphinda kwicala ngalinye.

Umahluko womlenze

Ngexesha lokuma ngesandla, zama izikhundla ezahlukeneyo zomlenze, kubandakanya:

• imilenze ebanzi
• ukwahlulwa-ngaphambili komlenze
• imilenze yamabhabhathane
• Imilenze yokhozi

Izinto ekufuneka uzigcine engqondweni

Ukuba usaqala, sebenzela ekwakheni izihlunu emzimbeni wakho kunye nokuziqhelanisa nombono wethanga nemilenze yakho phezu kwentloko yakho.

Fumana umhlobo okanye utitshala onokukunceda, kuba ngamanye amaxesha nje ukuba umntu ame ecaleni kwakho anokukunika ukuzithemba ukuzama izinto ezintsha.

Ukuba phantsi-phantsi kunokuba yinto ephazamisayo, ke kulungile ukuba nomntu akwazi ukukunika iindlela zokucaca ngokucacileyo kwaye akuncede ubone ukuba zeziphi izilungiso ekufuneka uzenzile.

Lungiselela ukubuyela ezantsi

• Ukukhupha kuyo. Ukuba uziva usiwa kwindawo ezimeleyo (akukho ludonga emva kwakho), faka isilevu sakho kunye namadolo esifubeni sakho kwaye ukhuphe kuso.
• Phuma kuyo. Ukuba uwela ecaleni, zama ukuzisa unyawo lwakho phantsi.
• Umqamelo. Beka iingubo ezimbalwa ezisongiweyo okanye imithwalo emgangathweni ukuba iyanceda ukuze uzive ukhululekile.

Xa kungafuneki ukuba ume ngesandla

Kuphephe ukuma ngesandla xa:

• Nawuphi na umva, igxalaba, okanye intamo
• imeko yentliziyo
• uxinzelelo lwegazi oluphezulu okanye oluphantsi
• nayiphi na inkxalabo ngegazi elihamba ukuya entlokweni yakho
• iglaucoma

Abasetyhini abasexesheni okanye abakhulelweyo kufuneka baphephe ukutshintsha ngaphandle kokuba beziqhuba phantsi kweliso likatitshala weyoga.

Ukuthatha

Kuxhomekeke kwinqanaba lakho, kunokuthatha iiveki ezininzi okanye iinyanga ukugqibezela isiphatho sesandla sakho, ke yakha kancinci. Khumbula ukuba akukho njongo yokuphela, ke thabatha usuku ngalunye njengoko lusiza kwaye uhloniphe amandla akho kunye nokusikelwa umda.

Ukutshintsha ukugqibelela komonde, ukuziqhelanisa, kunye nokuzingisa kwaye uya kuba usendleleni eya kwisiqhelo esimangalisayo somntu. Soloko ugqibezela ukuziqhelanisa ne-handstand yakho ngobumnene, ulungelelanisa ukolula ukupholisa kwaye uphele kwinqaku lokuphumla.