Imizimba ye-Physiotherapy - isethi yokuzilolonga

Njengoko uyazi, impumelelo ayifiki kwabo bangenzi nto. Kodwa ngaphandle kwenkqubo efanelekileyo yokuzilolonga, awuyi kufezekiswa kakhulu. Esi sinkathazo esilula sinezifundo ezine zomzimba ophezulu kunye neyesibini kumzimba osezantsi, kwaye ziyakwenziwa nakweyiphi na indawo: ekhaya, eofisini okanye kwigumbi lehotele. Ziyakwazi nokuba sisiseko esihle sokuqeqeshwa okuqhubekayo kwiimimulator. Imizimba ye-Physiotherapy, isethi yokuzivocavoca - ukhetho olufanelekileyo.

1. Izikwere. Ukuzivocavoca kwomeleza imisipha yamathanga kunye neentambo. Yima phakathi kwe-absorber shock absorber, ukudonsa iiphelo zayo. Imisongo ibanzi ububanzi bodwa, amadolo aphelile, isifuba siqondiswe, imisipha ye-press ixinzekile, izandla zisezinqeni. Dlulisa ubunzima bomzimba kwizithende kwaye uguqe ngamadolo ukuze ahambisane neenzwane. Umzimba uphuthunyiswe phambili, umgudu ungasecaleni. Ukucoca izihlunu zamatye, buyela kwisimo sokuqala. Kwimeko yokuzivocavoca, hlala uhlala kunye nezidumbulu. Iinqununu eziphakanyisiweyo: iingubo ze-2-9 kg.

2. Ukuguqa. Ukuzivocavoca kwomeleza imisipha yamatye kunye nemisipha. Namathisela i-absorber shock absorber kwi-jamb emnyango ekuphakameni kwama-60 cm ukusuka phantsi uze uvale umnyango. Ukuqonda izibamba kunye nokunyathela emva kokudonsa ukuxhatshazwa. Beka iinyawo zakho ububanzi beamahlombe akho, amadolo akho athambile kancane, isifuba sakho siqondiswe, imisipha ye-press ixakeke, iinqwelo ziyancipha. Iingalo ezongezelelweyo kufuneka zihambelane nokuxhatshazwa. Ngaphandle kokutshintsha isikhundla somzimba, sithela phambili ukusuka emacaleni kuze kube yilapho umva sele ujikeleze. Ukucoca izihlunu zamatye, buyela kwisimo sokuqala. Kwimeko yokuzivocavoca, yenza lo msebenzi kunye nama-dumbbells. Iinqununu eziphakanyisiweyo: iingubo ze-2-9 kg.

3. Ukunyaniseka xa umi. Ukuzilolonga kuyomeleza icandelo eliphakathi emva nasemva kwamahlombe. Namathisela ukuxakeka kokutshatyalaliswa kwinqanaba lomnyango kwinqanaba le-elbow, uze unyuke emva, udibanise ukuphazamiseka. Beka iinyawo zakho ububanzi bamagxa akho, amadolo akho athambeke. Gudla iingalo zakho phambi kwakho, iintendelezo zijongane. Isifuba siqondiswe, umshicileli unqabile, iinqwelo zinciphisa. Ukucokisa imisipha yomqolo wakho, thatha iinqwelo zakho emva kokuba zifana nomzimba. Buyela ngokukhawuleza kwindawo yokuqala. Kwi-gym, yenza i-cable traction ngexesha uhleli. Iinqununu eziphakanyisiweyo: 9-18 kg.

Kule nto inzima kakhulu

Uya kulufuna isethi yamashishini wokutshatyalaliswa kweerubha kunye nokuchasana okungafaniyo. Ukusebenza ngokumangalisa, uzakukwazi ukwenza imisebenzi ehlukeneyo kunokuba ungabonakali, oku kuthetha ukuba uya kusebenza kakuhle. Ukongezelela, kulo mzekelo akumele ubale ukuba inamandla okubhenjwa kunye ne-inertia iya kwenza umsebenzi kuwe. Ukongezelela, ukunyanyiswa okulula kunye nokuqhaqhazeka kombane kunokufakwa lula kwi-shelf kwikhefu okanye kwi-suitcase.

4. Ukunyanzela isifuba. Ukuzilolonga kuqinisa imisipha yesifuba kunye nomgangatho wangaphambili wamagxa. Namathisela ukuxakeka kwezinto zokutshitshiswa kwi-jamb yomnyango kwinqanaba lomgangatho kwaye ubuyele emnyango. Gamba izibambo, uze uhambe emnyango ngokutsala ukuxakeka. Ubude beembumba ububanzi bodwa, amadolo aphelile. Gxininisa imisipha yeendaba, ulungele isifuba. Phakamisa izibhambathiso zakho kunye neentambo eziphakamileyo zamagxa akho, iingalo zakho zigobile kwii-angles ezilungileyo, izandla zakho zijonga phantsi. Qinisekisa izihlunu zesifuba ngokulula ngokulula izandla zakho kwaye uzidwebe ndawonye baze zilungiswe ngokupheleleyo. Buyela kwisikhundla sokuqala. Kwimeko yokuzivocavoca, yenza inkcazelo yesifuba kwi-simulator ngelixa uhleli. Iinqununu eziphakanyisiweyo: 4.5-18 kg.

5. Ukulungiswa kwezandla ukuma. Ukuzilolonga kuyomeleza i-triceps. Namathisela ukuxakeka kwezinto zokutshitshiswa kwi-hinge engenasango lomnyango. Ukuqonda izibambiso, ukubuyela emva, ukudonsa ukuphazamiseka. Yimele ibhekise emnyango, imilenze ibanzi ububanzi, ububanzi bubophe kwaye buxinzelele emzimbeni, iintendelezo zikhangele phantsi. Gxininisa imisipha yocindezelo uze uqonde isifuba. Ngamandla omsebenzi we-triceps, thintela ukutshitshisa ngokuzenzekelayo, ukulungisa izandla zakho ekupheleni. Buyela ngokukhawuleza kwindawo yokuqala. Ukuba uhlala kwindawo yokuzivocavoca, yenza lo msebenzi kwi simulator. Iinqununu eziphakanyisiweyo: 4.5-18 kg.

6. Ukuboshwa kwezandla kumi. Ukuzilolonga kuqinisa ii-biceps. Yima phakathi kwe-absorber shock, imilenze ibanzi ububanzi ngaphandle, amadolo aphelile, izandla zihamba kunye nomzimba, iintende zibheke phambili. I-thorax iqondiswe, imisipha yomshicileli iyancipha, umqolo uphendule. Usil kunye ne-biceps zibophe iingalo zakho, uphakamise izibilini zakho kumahlombe akho, ngelixa izibonda kufuneka zixinzelelwe kumacala. Buyela ngokukhawuleza kwindawo yokuqala. Kwimeko yokuzivocavoca, yenza lo msebenzi kunye nama-dumbbells. Iinqununu eziphakanyisiweyo: iimbumba ze-2-6 kg.

Inkqubo yo qeqesho

Yenza oku kudibanisa kathathu ngeveki, ulungiselela umhla wokuphumla phakathi kweeklasi. Qala ngemizuzu emi-5 yokuzivocavoca kwe-cardio, njengokuhamba okanye ukunyuka kwezitebhisi. Emva koko landela indlela e-1 ukusuka kwi-12-15 yokuphindaphinda yomsebenzi ngamnye. Phakathi kweendlela, yenza isisetyenzisiso sokwabelana kuzo zonke iinqununu zamaqela ezinamahlunu, ubambelele nganye isithuba semizuzu engama-20 ukuya ku-30. Ukuba iimisipha azikhathala emva kokuphindaphinda kokugqibela, ukwandisa ukunyanzelisa ngokunciphisa ukuphazamiseka okanye ukuma ngaphandle komnyango. Xa uziva ulungele, yongeza isibini, kwaye ke yesithathu indlela. Ngeveki yesine, thabatha ukutshatyalaliswa kokutshatyalaliswa ngobungqina obuninzi.