I-Rally Tube Squat
Xa usenza i-self-weighted squats, ukusebenzisa ityhubhu yoxinzelelo kuya kwandisa ubunzima bokuma.Kufuneka sigcine indawo ethe nkqo ngelixa sisilwa nochaso.Unako ukunweba imilenze yakho banzi ngaphandle okanye usebenzise aityhubhu yoxinzelelongokuxhathisa ngakumbi ukunyusa ukuxhathisa.
Indlela yokuzilolonga
1. Yandisa iinyawo zakho ububanzi begxalaba kwaye unyathele kwityhubhu yoxinzelelo.
2. Tsala umqheba weityhubhu yoxinzeleloukuya phezulu egxalabeni.Iipals phambili (ityhubhu yoxinzelelo kufuneka ibekwe ngasemva kwengalo, ingabi kwicala langaphambili lomzimba) (a).
3. Squat phantsi, ugcine isiphatho phezu kwegxalaba (b).
4. Buyela kwindawo yokuqala.Phinda amaxesha angama-20.
Lat tsala ityhubhu ukwahlula umlenze squat
Njengakwi-squat enzulu, ukusetyenziswa kwe-aityhubhu yoxinzeleloxa usenza i-self-weighted split leg squat iya kwandisa ubunzima xa umile.
Indlela yokuzilolonga
1. Beka iinyawo zakho ububanzi be-hip-width kwaye ubeke unyawo lwakho lwasekhohlo kwi-barrel.Buyela umva ngonyawo lwakho lwasekunene malunga neemitha ezi-2 (malunga ne-0.6 yeemitha), ugcine iinyawo zakho zilungelelene.Intloko kunye nomva ngokuthe tye, kwindawo engathathi hlangothi (a).
2. Jikelisa isinqe sasekhohlo kunye nedolo ukuhambisa umzimba uhle uwubeke kwindawo yokugoba kunye nethanga langaphambili linxusene nomhlaba kunye nedolo elingasemva lisondele emhlabeni kangangoko kunokwenzeka.Umzimba kufuneka uhambe ngokuthe nkqo ukuya ezantsi (b).
3. Buyela kwindawo yokuqala.Yenza iiseti ezi-4 kumlenze ngamnye, ukuphindaphinda kwe-10 kwiseti nganye.
Umbhobho woxinzeleloumqolo wediphu
Ityhubhu ye-tension overhead rowing inokusebenzisa i-latissimus dorsi kunye nomqolo osezantsi kunye nophakathi we-thoracic, yomeleza izihlunu eziphambili, inceda nasekuqiniseni i-biceps.Inzuzo yokusebenzisa iityhubhu yoxinzelelokukuba singenza iintshukumo ezahlukeneyo ngokulungisa indawo yezandla kunye neengalo kunye nokuphakama kweengqiniba ngelixa sigcina indawo yomzimba.Lo msebenzi ungomnye weendlela eziqhelekileyo zokuzivocavoca esizenzayo kunye nenye yeendlela ezifanelekileyo zokuqeqesha i-scapulae, ukuvumela umzimba wonke ukuba ubandakanyeke kwintshukumo ngelixa unciphisa umthwalo.
Indlela yokuzilolonga
1. Ukusabalalisa iinyawo zakho ubuncinci be-hip-width ngaphandle kwaye unyatheleityhubhu yoxinzelelongomnwe wonyawo lwakho.Bamba umqheba okanye ngaphantsi komqheba kwaye unqumle umbhobho woxinzelelo ube ngu-X.
2. Jikelisa umzimba wakho ongaphezulu ukuya phambili ngama-45 degrees.Intamo ithe tye, amehlo ezantsi, amagxa ekhululekile, kwaye ezantsi ukuya kwicala elikude neendlebe (a).
3. Tsala ityhubhu yoxinzelelo ngasesinqeni, uhambise iingqiniba ngasemva ngelixa uqaphele ukuba ungazivuleli ngaphandle.Gcina i-scapulae yakho iqinile kwaye itshone ngelixa usenza intshukumo yokubheqa (b).Phinda isethi nganye ngamaxesha angama-20 kwaye wenze iiseti ezi-4.
Umbhobho woxinzeleloumqambi wemithi
Ukusebenzisa ityhubhu yoxinzelelo kulo mthambo kwandisa ukuxhathisa kwethu xa sisolula kwaye kunciphisa ukuxhathisa xa sibuyela kwindawo yokuqala.Sinokunyusa okanye sinciphise ukuchasana ngokutshintsha indawo yeenyawo zethu.Ityhubhu yoxinzelelo ikwasinceda ukuba sigcine isingqisho sentshukumo ngokukhuselekileyo kwaye siphephe ukwenza iintshukumo eziqhumayo.Iityhubhu yoxinzeleloUmthambo we-lumberjack unokusebenza izihlunu ezininzi ngaxeshanye.Ngelixa sisenza lo msebenzi, izihlunu zethu zamagxa, izisu, i-obliques, i-glutes, i-quads, izihlunu ezisezantsi, izihlunu zangasemva, i-hamstrings, i-adductors, kunye ne-adductors zonke zikwimeko esebenzayo.Ngumsebenzi omnandi kuye nabani na, ngakumbi iimbaleki kwimidlalo ejikelezayo.
Indlela yokuzilolonga
1. Iinyawo ezihlukeneyo kunye nobubanzi be-hip-width ngaphandle, unyawo lwasekhohlo kwityhubhu ye-tension ngaphantsi kwesiqingatha sobude bendawo.Esinye isiphelo sesiphatho sibekwe emhlabeni kufuphi nonyawo lwasekhohlo.Izandla zibamba elinye isiphelo somqheba (okanye ngaphantsi komqheba).
2. Gcoba umzimba wakho phantsi kwaye wandise umqheba owubambileyo ngaseqatheni lakho lasekunene (a).Xa uphakama, tsalela isiphatho ngakwigxalaba lakho lasekhohlo ukuzeityhubhu yoxinzeleloyenza umgca wediagonal phambi komzimba wakho (b).
3. Kule ntshukumo, iinyawo zibanjwe kwaye sinokujikeleza nge-torso.
4. Buyela kwindawo yokuqala, kwaye uphinde uphinde ushukume.Yenza iiseti ezi-4, uphindaphindo lwe-10 ngeseti nganye, amacala atshintshanayo.
Ixesha lokuposa: Mar-31-2023