Ungawonyusa njani amandla akho okuBambelela kuQeqesho oluQinisekileyo

Umxholo

• Shushubeza
• 1. Ukujingisa iiRe-Grips / iMonkey Monkey Bar
• 2. Supinated Wide Row
• 3. I-Crucifix Push-Up
• 4. Isilevu Ngaphezulu kweBar Tuck-Ups
• 5. Ukubamba uMzimba oMngxunya ojingayo
• 6. Iibhentshi Xhuma AmaQela / iiNyathelo eziNyukayo
• 7. UkuTsala okungqongqo
• Uphengululo lwe

Ngaba ukhe wazama ukwenza ukutsalwa kwaye kwafuneka unikezele ngaphambi kokuba izihlunu zakho ziyeke, kuba ungasakwazi ukubambelela kwibar kwakhona? Ngaba wakha wawa kwimivalo yeenkawu ngexesha lomqobo womqobo-kunye nomhadi wodaka okhohlisayo ongezantsi-kuba iminwe yakho yayiziva ibuthathaka kakhulu? Ngaba ukhe watsala ubunzima kwi-barbell okanye utshintshe i-dumbbell ekhaphukhaphu hayi ngenxa yakho umzimba wayengomelelanga ngokwaneleyo, kodwa ngenxa yakho izandla akunjalo?

Ezo ntsuku ziphelile! Ixesha lokurhweba ngokuyeka iifowuni, kwaye ufunde indlela yokwandisa amandla okubamba.

Ngena: lo mzimba womzimba wokuzilolonga, ngoncedo lukaSarah Gawron (umqeqeshi kwi-Epic Hybrid Training kwisiXeko saseNew York). Inokwenziwa kwindawo yokuzivocavoca, kwibala lokudlala, okanye ekhaya ukuba unendawo yokutsalela phezulu. Iya kubetha umzimba wakho uphela, kodwa gxila kumbindi wakho nasemva, kwaye okona kubaluleke kakhulu kukutshisa iingalo zakho nezandla zakho ukuze wakhe amandla okubamba. (Amanye amandla okubamba yiya: iintambo zedabi ezinzima zitshisa itoni yeekhalori.)

Kodwa okokuqala, i-PSA enobuhlobo: iingalo zakho zokuqala ziya kuba njalo ngokupheleleyo ukutshiswa emva koku-kwaye usenokungabinakho ukuyigqiba yonke. Ukuba uyi-newbie iyonke, ungaqala ngoseto olunye, okanye umane uphosa ezinye zezi zinto zokuzilolonga kwisiqhelo.

Ingaba isebenza kanjani: Yenza i-8 ukuya kwi-12 reps kumsebenzi ngamnye. Phinda iiseti ezi-3.

Ingcebiso ngefom: Kuwo nawuphi na umsebenzi wokunqunyanyiswa / ukuxhonywa, soloko uzibandakanya nengqondo yakho kwaye uhlala urhuqa ibar ukuze ubandakanye izihlunu zakho zangasemva, eziza kukuxhasa zikubambe.

Shushubeza

Icandelo A: Yenza i-10 reps nganye yokwenza umthambo.

• Izangqa zeArm (Zenze ngasemva uze uye phambili.)
• Ijoni lokudlala (Khaba ngqo umlenze wasekunene phambili ukudibana nengalo ethe tye. Phinda kwelinye icala.)
• I-Hanging Scapular Depressions (Yijinga kwibar ephezulu enamagxa akhululekileyo. Bambisana phezulu nomqolo kunye namagxa anyusa amagxa ezantsi, uphakamisele umzimba phezulu ii-intshi ezimbalwa. Yehlisa kancinci ukuya kwindawo yokuqala.)

Icandelo B: Yenza imizuzwana engama-30 kwimithambo nganye. Yenza iiseti ezi-2.

• I-Incworm Push-Up (Hamba izandla uye eplangeni, tyhala, emva koko ubuyisele izandla ungene kwaye ume.)
• AbaQobi beeNtaba Ezinkulu (Qala kwindawo yeplanga kwaye utshintshe utsiba unyawo ngalunye phezulu ukuze utyale mcaba ngaphandle kwesandla kwelinye icala.)
• I-squat Thrusters (Beka izandla phantsi, tsiba ubuyele eplankini, tsiba iinyawo ukuya ezandleni, kwaye ume.)
• Oojack abaxhumayo

1. Ukujingisa iiRe-Grips / iMonkey Monkey Bar

A. Sebenzisa ibar yokutsala okanye iseti yemivalo yeenkawu, jinga ngezandla ezimbini kwibar kunye nemilenze egobileyo. Gcina ukuxinezeleka emilenzeni ngokuguquguqula i-quadriceps, i-glutes, kunye ne-hamstrings.

B. Kwimivalo yeenkawu, qhubela phambili, utshintshana ukuba sesiphi isandla esibamba ibha, kwaye ubuyela umva ukutsala i-torso phezulu, ukuguqula isinqe ukuya kwelinye icala. Kwibharki yokutsala, enye indlela yokutsala isandla ngasinye ebharini, ukushenxisa isinqe kwicala.

2. Supinated Wide Row

A. Zibeke phantsi kwebar yendawo yokudlala esezantsi, ibarbell ebunjiweyo kwindawo ephantsi, okanye itafile eyomeleleyo yokuphakama okuphakathi, ukuba usekhaya. (Kwaye ukuba akukho nanye kwezi ekhoyo, unokwenza umgca oguqulweyo kwi-TRX). Bamba ibha okanye umda wetafile iintende zijongise phezulu, isifuba ngokuthe ngqo ngaphantsi kwazo, kunye nemilenze yolulelwe ukwenza umgca womzimba ochanekileyo.

B. Ukugcina indawo eyomeleleyo yeplanga, phakamisa umzimba phezulu ngokutsalela intsimbi esifubeni, ukucinezela amagxalaba, ubambe umqolo ongasentla nophakathi kunye neebhiceps.

C. Umzimba ongezantsi ubuyele ezantsi ukuqala. (Yakha amandla akho okubuyela umva nangakumbi ngale mithambo yomqolo.)

3. I-Crucifix Push-Up

A. Qala kwindawo eyomeleleyo yeplanga ephakamileyo ngezandla ezibanzi kunobubanzi bamagxa kunye neminwe ejongise kude enye kwenye.

B. Isibilini esisezantsi de amagxa afikelele kubude bengqiniba, emva koko ucofe umva ukuqala.

4. Isilevu Ngaphezulu kweBar Tuck-Ups

A. Bamba ibha ephezulu eneentende ezijongene nomzimba. Tsala isilevu ngaphezulu kwebar, ugcine iingqiniba kufutshane neembambo.

B. Tuck amadolo phezulu kwiqhosha lesisu, ukukhupha i-pelvis kunye ne-abs engezantsi.

C. Buyela ekuqaleni, ugcine isilevu ngaphezulu kwebar.

5. Ukubamba uMzimba oMngxunya ojingayo

A. Bamba kwibar ephezulu eneentende ezijonge phambili.

B. Tsala iinyawo ngokudibeneyo ukuya phambili kwaye ubandakanye imilenze kunye ne-abs ukwenza indawo yomzimba engenanto. Bamba imizuzwana emi-3, emva koko ukhulule.

6. Iibhentshi Xhuma AmaQela / iiNyathelo eziNyukayo

A. Yima phambi kwebhentshi, ibhokisi yeplyo, okanye iseti yezinyuko (ukuba usekhaya).

B. Ukugcina isifuba phezulu, yenza ikota yesikwere ukutsiba, ukuguqa ngamadolo, kunye nomhlaba ngaphezulu kwebhentshi, ibhokisi, okanye inyathelo elichongiweyo. Zama ukuhlala uthambile, kwinzwane kuqala, emva koko isithende.

C. Inyathelo (sukutsiba) ezantsi kwaye ubuye uqale.

7. UkuTsala okungqongqo

A. Bamba ibha ephezulu kunye neentende ezijonge kude, ubambe indawo yomzimba.

B. Bambana nomqolo ongasentla kwaye utsale i-torso phezulu ukuze isilevu sibe ngaphezulu kwebar, ugcine indawo yomzimba engenanto. Kuphephe ukufikelela ngesilevu sakho okanye ukukhukhumalisa isifuba kunye nondoqo wokuvala.

C. Ngentshukumo ecothayo nelawulwayo, buyela ezantsi ukuqala. (Ngaba awukakwazi ukutsalela phezulu? Awuwedwa-kuyothusa kakhulu. Nasi isikhokelo sendlela yokwenza ukutsalwa phezulu.)

Uphengululo lwe