Umnyomboband ukumelana ayifani neqhelekileyoband ukumelana ezinokuthi zisebenzise iingalo nesifuba kuphela.Iyakwazi ukusebenzisana nezandla kunye neenyawo.Unokwenza iingalo, imilenze, isinqe, isisu kunye namanye amalungu.Ngexesha elifanayo, ukunyanzeliswa kweenyawo kuzinzile, kwaye ukhuseleko luphuculwe.
1.UkuPhakanyiswa okuNgqongileyo
Lungisa iinyawo zakho kwi-pedalband ukumelanaGoba kwaye wolule isinqe sakho, buyisela izandla zakho ngasemva kwaye ubambe isiphatho, emva koko wolule umzimba wakho ongasentla kwaye ukhumbule ukugcina isinqe sakho sime nkqo.
2.I-Supine Lift
Bamba ukubamba kweband ukumelana ngezandla zombini, lungisa imilenze yakho, uze uqale ukwenza iintshukumo zokulala ngomqolo wakho.Kakade ke, akukho mfuneko yokuba uye ezantsi ngokupheleleyo, kuba emva kokuba uye ezantsi, usenokungavuki.Yihla nje ukuya kubuninzi bakho.Xa usenza oku, kufuneka ubeke ingqalelo kwisantya esingaguqukiyo kwaye ungakhawulezi okanye wehlise ngequbuliso.
3.Ukuphakamisa umlenze
Okokuqala, hlala phantsi kwaye ulungise iinyawo zakho kwiipedali ze-pedalband ukumelana, bamba iband ukumelana ulale phantsi ngezandla zombini.Qinisa imilenze yakho, gcina imilenze yakho ngokuthe tye, uze uyijike kwakhona (ngokukhethekileyo kwii-90 degrees).Le ntshukumo iphinda isetyenziselwe zombini iingalo kunye nezihlunu zesisu, kodwa ithambekele ngakumbi ekuqeqesheni izihlunu zesisu.
4.Ukutsalwa ngesandla kabini
Unokuma okanye uhlale esitulweni.Nyathela kwelinye icala leband ukumelana ngeenyawo zakho kwaye ubambe elinye icala ngezandla zozibini.Emva kokuba uyinyathele, yiphakamise kwaye yehlise.Phinda eli nyathelo ukuze usebenzise umphambili wakho kunye ne-biceps.
Enyanisweni, owona msebenzi uphambili we-pedalband ukumelana kukuzilolonga esinqeni kwaye uhambise isinqe ukuze sibhitye esinqeni kwaye usebenzise izihlunu zesinqe.Kodwa ngokuqinisekileyo kufuneka unamathele kuyo.Yisebenzise imizuzu engama-20 ngosuku kwaye uqale ukuyisebenzisa.Khumbula ukuyenza inyathelo ngenyathelo.Ngenxa yokuba imithambo esinqeni ayifane yenziwe ngamaxesha aqhelekileyo, kufuneka wenze umthambo wokuzifudumeza phambi kokuba wenze imithambo.
Ngaba kunempembelelo kwimisipha yesisu?Ukuba ulala ngomqolo wakho, kuya kuba nefuthe elithile.Ngethuba nje inokuchaphazela amanqatha kwisisu esisezantsi ukufezekisa umphumo woqeqesho olunzulu, njengokusebenzisa uhambo oluhamba caba, ukunyathelaband ukumelana kwii-90 degrees kunye neenyawo zakho kunye nomzimba wakho, ukunweba kunye nokuguquguquka, ukugxininisa uqeqesho lwexesha elide , Akukho ngaphantsi kwamaxesha e-100 ngexesha ngalinye.
Ixesha lokuposa: Aug-30-2021