Umsebenzi wokuSebenza wokuGcina ukuNgxwelerheka-kwaBomi

Umxholo

• W-G-W
• Ikati-Inkomo
• Ukujikeleziswa kweThoracic eBonelekileyo
• Icala elilele ecaleni
• Yolula iankile
• Half-Kneeling Psoas Yolula
• Uqhelene ne-ITW
• Uphengululo lwe

Ukushukuma kokushukuma akwenzeli nje iimbaleki eziziingcali okanye abaphakamisa iintsimbi ezinzima. Ukuba usebenza rhoqo, unokuxhamla ngokuhambisa umzimba wakho ngeendlela ezahlukeneyo.

Yintoni ukuhamba nokuba kunjalo? "Ukuhamba kuyanda kokuphela kokudibana kokuhamba, ukwanda kwezihlunu, kunye nokuqalisa okanye ukuphinda umisele iindlela ezifanelekileyo zokuhamba komzimba wakho," utshilo uRebecca Kennedy, iBarryc Bootcamp kunye neNike Master Trainer. (Okulandelayo: ukulungiswa komzimba wokulinganisa umzimba ukusuka kumqeqeshi u-Anna Victoria.)

Lo msebenzi wokuhamba ugqibelele njengokufudumeza okanye njengesiqhelo sokuphumla, kwaye unokwenziwa rhoqo mihla le. "Zininzi izibonelelo kulo msebenzi kwaye uphucula ukuhamba kwakho xa usenziwa rhoqo nangokuchanekileyo," utshilo uKennedy. (Nantsi enye indlela yokuhamba esebenza njengokupholisa emva kokuzilolonga.)

Ingaba isebenza kanjani: Yenza intshukumo nganye engezantsi, kancinane kwaye uphefumle kuyo yonke intshukumo nganye. Sebenzisa le ndlela yokuzilolonga njengokufudumeza okanye njengokuzilolonga kosuku lokuphumla.

W-G-W

A. Yima ngeenyawo kunye. Zixhome esinqeni ukuze ugobe kwaye ubeke iintende phantsi phambi kweenyawo. Phuma uye kwindawo ephezulu.

B. Nyathela unyawo lwasekunene ngaphandle kwesandla sasekunene, emva koko uphakamise isandla sasekunene phezulu usingise kwisilingi, isifuba esijikelezayo sivuleke ngasekunene.

C. Ingalo yasekunene esezantsi phakathi kweenyawo, ingqiniba ecaleni kwonyawo lwasekunene kunye neminwe ecaleni kwesandla sasekhohlo, umphambili uhambelana nomhlaba, emva koko ufike kwisilingi kwakhona.

D epheleleyo. Beka isundu sasekunene ngaphakathi kunyawo lwasekunene, phakamisa isinqe phezulu kwaye ubuye umva kancinci ukuze wolule umlenze wasekunene, uphakamise iinzwane phantsi.

E. Gobela ngasekunene idolo kwaye uhambise ubunzima ngaphambili ezihlahleni, emva koko inyathelo lasekunene ubuyele kulo iplanga, kwaye uhambe izandla ubuyele ezinyaweni ume. Yiyo i-1 rep.

Qhubeka utshintshana ngomzuzu omnye.

Ikati-Inkomo

A. Qala kwindawo yetafile kuzo zonke ezine ngezandla phantsi kwamagxa kunye namadolo phantsi kwezinqe.

B. Kancinci kancinci tsala iqhosha lesisu uye kumqolo, ukujikeleza amagxa, ukuwisa intloko, kunye nokufikelela kumbindi womqolo ukuya eluphahleni (ikati).

C. Ukucothisa kancinci kancinci umva kwaye ubuyisele intloko ukuya cala, emva koko ufike umsila kunye nesithsaba sentloko ukuya eluphahleni, ushiye isisu esisezantsi (inkomo).

Yenza u-2 kancinane kwicala ngalinye.

Ukujikeleziswa kweThoracic eBonelekileyo

A. Lala ujonge phantsi, iinyawo zibanzi kancinci kune-hip-width ngaphandle kunye neminwe ngeendlebe, iingqiniba zikhomba emacaleni.

B. Ukugcina isikhundla sentloko esingathathi hlangothi, phakamisa isifuba emgangathweni.

C. Cothisa umzimba ongaphezulu kancinci kancinci, emva koko ubuyele embindini. Jikelezisa ngasekhohlo, emva koko ubuyele embindini.

D epheleleyo. Isifuba esezantsi phantsi emgangathweni ukubuyela kwindawo yokuqala.

Yenza i-5 reps.

Icala elilele ecaleni

A. Lala ujonge phantsi ngamadolo agobileyo kwaye uthambekele kwicala lasekhohlo lomzimba. Iingalo zisemgangathweni zandisiwe ukuya emacaleni, inqanaba namagxa ukuqala.

B. Tsala ingalo yasekunene ngaphezulu kwengalo yasekhohlo, ujike amagxa uye ngasekhohlo.

C. Ukugcina igxalaba lasekhohlo phantsi, jikelezisa ingalo yasekunene ngaphezulu kwaye ujikeleze ukuphela ngasemva. Gcina unxibelelwano phakathi kweminwe kunye nomgangatho ukuba kunokwenzeka. Isundu siya kuqala ukujongana nomgangatho, flip phezulu ukujongana nophahla, kwaye ujikeleze ukujongana nomgangatho kwakhona.

D epheleleyo. Revers motion de ingalo yasekunene iphezulu kwengalo yasekhohlo, emva koko uvule ubuyele kwindawo yokuqala. Yiyo i-1 rep.

Ngaba u-5 uhamba ngokukhawuleza; emva koko tshintsha amacala kwaye uphinde.

Yolula iankile

A. Yima ngenyawo lasekhohlo ngaphezulu kwebhentshi, inyathelo, okanye ibhokisi.

B. Shift weight kunyawo lwasekhohlo, ucinezela idolo phambili ngobunono ukolula umva weqakala. Bamba umzuzwana omnye, emva koko utshintshe ubunzima ubuye umva. Phinda lo mshicileli umfutshane amatyeli amane.

C. Bamba indawo yokwelula phambili imizuzwana emi-5. Phinda kwelinye icala.

Yenza la maxesha ama-3 kwicala ngalinye.

Half-Kneeling Psoas Yolula

A. Guqa emlenzeni wasekunene kunye nomlenze wesobunxele ngaphambili, unyawo oluphantsi phantsi kunye namadolo omabini kuma-angles angama-90.

B. Ukugcina ihips isikwere kunye nokuzibandakanya okubalulekileyo (qiniseka ukuba umva ongezantsi awurholwanga), yandisa ingalo yasekunene ngaphezulu.

Gcina imizuzwana engama-30 ukuya kuma-60.

Uqhelene ne-ITW

A. Lala ujonge phantsi, imilenze yoluliwe kunye neengalo ngaphezulu, ii-biceps ngeendlebe.

B. Ukugcina intloko kwindawo yokungathathi hlangothi (ebunzi emgangathweni), phakamisa iingalo nge-intshi ususe emhlabeni, izithupha zikhombe phezulu, zenza imilo engu "Ndi".

C. Yandisa iingalo emacaleni ukuze wenze ubume u "T", emva koko tsala iingqiniba macala ukwenza umilo "W".

D epheleleyo. Yandisa iingalo phambili ukuze ubuyele ku "I" kwaye uqale i-rep elandelayo.

Yenza i-10 reps.

Uphengululo lwe