Ukuxhatshazwa kwamathambo kuya kwenza ukuba imisipha kunye nokuzinzisa zisebenze, kodwa kulungele ngakumbi imisipha yebhande lesigxina, apho amaninzi amantombazana ebuthathaka. Kuya kuhambelana nabaqalayo. Uyakukubona oku ukuba wenza i-complex yethu 2-3 ngamaviki. Ukuba ufumanisa nzima ukwenza umsebenzi njengoko uchaziwe, lungisa nje ulungelelaniso. Ukuma kwi-exertube, shenxisa uze ukhulule ngokukhawuleza, okanye endaweni yezibini ezimbini, uthatha enye kuphela.
Enye yezinto zokusebenza ezemidlalo ezilula, okuyi-tube elastic and rubber eqinile enezixhobo ekupheleni. Umbala we-exertube, njengomthetho, uthetha ngesantya sokumelana ne-projectile enikeziwe. Inkqubo enye yokubhaliweyo ayikho, nokuba kunjalo iphuzi ibinomthwalo omncinci, uhlaza lukhulu kancinci, lulandelwa lubomvu, luhlaza okwesibhakabhaka nomnyama. Ngako oko, basebenzisa la ma-projectile kwiinkalo ezahlukeneyo, ukusuka ekubuyiselweni emva kokulimala kwi-pilates nokuqeqeshwa kwamandla abadlali bezemidlalo. Ukuxhatshazwa kwe-Rubber kuyinto engcono kakhulu kwiimilinganiselo zamahhala kunye nezifanisi. Kubandakanya kuba kukuvumela ukuba ulayishe iimisipha ngendlela eyahlukileyo, oko kuthetha ukuba, ukuba kuyimfuneko, ukunqoba i-plateau yokuqeqesha kunye nokudibanisa kuphela iiklasi zengqondo. Kuye, unokwenza iinqununu ezahlukeneyo zokuzilolonga ukuphuhliswa kweentlungu zamantombazana, ukuma okanye ukuhlala kuyo, ukuphosa phezu kwenkxaso enqamlekileyo, ukuqeqeshwa ngababili ...
Izikwele ngokugoba kwezandla
Imisipha yemilenze, izikhwelo kunye ne-biceps. Yima iinyawo zakho ngobubanzi beepilvis, iinyawo phakathi kwe-absorber shock, kwisandla ngasinye sithatha isibambo se-projectile. Ukuthabatha i-pelvis, yehla kwi-squat kwisikhundla apho iinqununu ziza kufana nomgangatho, kwaye zidibanise ngelo xesha. Buyela kwisimo sokuqala, phinda. Yenza iiseti ezi-2-3 zeempendulo ezi-10-15. Xa wenza ukuhlaselwa kunye nokuhlaselwa, qi niqiniseke ukuba uguqa ngamadolo enyawo eboshiweyo kwinqanaba lokugqibela lokuhamba, kungekhona ukukhupha ngaphaya kobunzima bezandla.
Imiba kunye nokuphambukiswa kwesandla
Imisipha yemilenze, izibonda, umsebenzi we-deltoid. Nyathela ngakwesokudla unyawo phakathi kwe-absorber shock, ngakwesobunxele thabatha isantya esiphezulu uze uyibeke kwizwane. Thatha i-knob absorber knob ngakwesokunene. Ukuwa kwi-lunge, ukuqondisa idolo elisezantsi phantsi kwaye ngokukrazula isandla sokunene kwicala ukuya kufana nomgangatho. Buyela uye uqale isikhundla. Phinda amaxesha ama-10-12, utshintshe unyawo kwindlela elandelayo. Yenza iisethi ezimbini kumlenze ngamnye.
Kwimiqolo kunye nefuthe
Imisipha yemilenze kunye neenkuni, umsebenzi we-deltoid. Beka iinyawo zakho ziphindwe kabini ububanzi kunamahlombe akho, iinyawo zakho zitshintshile kancane, ngakwesobunxele-phakathi kwe-absorber shock. Thatha umtya we-projectile ngakwesokunene, wabeka ngakwesobunxele kwibhande. Ukubonisa kwicala, ukuguqa ngamadolo okunene nokudonsa iingcambu zokumangalisa ezandleni. Buyela kwisimo sokuqala uze uphinde. Ukuba umsebenzi ulukhuni, shiya enye iphatha yeprojekti esandleni sakho. Kwindlela elandelayo, qalisa ukusebenza ngenye indlela. Yenza iiseti ezimbini ze-12-15 ukuphindaphinda kwinqanaba ngalinye.
Yenza ukuthambekela ngesandla esinye
Imisipha yomsebenzi wangemuva. Beka unyawo lwakho lokunene phakathi kwe-absorber shock, ngeenyawo zakho ezisekhohlo uthathe isantya esikhulu. Gqiba ngamadolo kwaye ugobe phambili ukuze inxalenye ephezulu yomzimba iphantse ifane. Thatha isandla sokhohlo ngesandla sakho, kwaye unelungelo elixhomekeke kumlenze. Ngoxa ugcina umzimba, gxininisa iingalo zokumangalisa kwi-fold, uqondise i-elbow back to the center of back. Buyela kwisimo sokuqala uze uphinde. Kwindlela elandelayo, qalisa ukusebenza ngenye indlela. Yenza iiseti ezi-2 zeempendulo ezili-15 kwicala ngalinye.
Ukongezwa kwesandla kwi-triceps
Triceps, imisipha yamathanga kunye nezikhwelo zisebenza. Phakamisa imilenze kabini ububanzi njengamahlombe akho, vula iinyawo zakho ngekota yee-30-40 degrees, wakho umva ngqo. Thatha intambo enye ye-projectile ngakwesokunene, yiphakamise kwaye, uguqe i-elbow, uthathe ukuxakeka kwe-backblock emva kwakho, ubambe ngesandla sakho sekhohlo kwinqanaba leso. Ngoku uhlale phantsi (ekugqibeleni umlenze ufana nomgangatho kwaye wenze ikona elifanelekileyo kunye ne-shank) kwaye ngokukhawuleza uqondise isandla sokunene. Buyela kwisimo sokuqala, phinda. Kwindlela elandelayo, qalisa umsebenzi kunye nesinye isandla. Ngaba iiseti ezi-3 ze-12-15 eziphindaphindiweyo kwicala ngalinye.
Ukubeka unyawo lwakho kwicala
Iimisipha zamatye zi sebenza. Yima phakathi kwe-absorber shock, ububanzi beenyawo ububanzi ngaphandle. Isandla sasekhohlo, sithathile kwicala, usiphakamise kumgangatho wegxalaba, thabatha ingalo yokumangalisa ingalo kwisandla sokunene. Dlulisa isisindo somzimba emlenzeni wakho wekhohlo, uze udibanise ngakwesokunene kunokuba unako, ukudonsa ukutshitshiswa kokutshatyalaliswa kunye nokudonsa isibambo kwidibaniso ye-hip. Gcina ibhalansi kunye nesimo sokuqala se-pelvis. Ukubuyela kwindawo yokuqala, unciphise umlenze ukuya kumgca wokukhanya kunye nomgangatho. Yenza i-1-2 iindlela ezili-15-20 maxesha kwicala ngalinye.
Ukujikelezwa kweQumrhu ukujikeleza ngasemva
Imisipha yomsebenzi wokushicilela. Hlala phantsi, welula imilenze yakho uze uyiphambanise emilenzeni engaphantsi, ugijimise ukuphazamiseka kwiinyawo. Ukubuyela emva, ukudlulisela ubunzima bomzimba kwindawo ephezulu yamatye. Thatha iimbambo ze-projectile ngezandla zombini kwaye uzibambe kwizinga lesifuba. Mkhulule, udwebe esiswini. Ngoxa ugcina isikhundla sekhwele, vula umzimba ukuya kwesokunxele. Oku kuza kubakho ukuphindaphinda oku-1. Gcwalisa iiseti ezi-2 zeziphindwe ezili-10.
Ibhenki ehlala kwindawo yokuhlala
Imisipha ye-deltoid kunye ne-triceps isebenza. Hlala kunye nemilenze yakho ewela phakathi kwe-absorber shock, thatha ngesandla ngasinye isibamba se-projectile uze uphakame ngaphantsi kwezinga lamahlombe, iintende zibheke phambili. Ukungavuli izandla zakhe kwiindawo zokubambisa, zitshintshe entloko. Musa ukugoba, musa ukuphakamisa amanxeba. Buyela kwisimo sokuqala, phinda. Yenza iiseti ezi-2 ze-12-15 ukuphindaphinda.
Ukufakela isifuba kwindawo yokuhlala
Imisipha yomva kunye nomva wegxala emsebenzini. Hlala uqonde, imilenze iya phambili phambi kwakho kwaye iguqa kancane emadolweni. Phonsa i-exertube ngokusebenzisa iinyawo kwaye uthathe umgca we-projectile kwisandla ngasinye: umgca wezandla uqhubeka nomgca wokumangalisa. Gcina izibambo ezibhekiselele kuwe, zikhomba iingqungquthela zakho kwaye uzikhuphe iiplanga. Buyela kwisikhundla sokuqala. Phinda kwakhona. Ngaba ii-2 iindlela ezili-12-15.
Ukulungiswa kweengalo kwintlambo
Triceps sebenza. Ngeenyawo zakho zokunene unyathelo eliphakathi kwe-exertube, thabatha isinyathelo esinqununu sekhohlo uze usibeke kwizwane. Gqiba ngamadolo uze uxhomeke phambili. Ngesandla sakho sokunene, sincike kwi-hip, thatha ingalo yokuxakeka kwengalo kwisandla sasekhohlo uze uyikhuphe kwi-joint ye-hip, ibhokhwe ngaphaya komva. Ukulungiswa kwesigxina kunye neelbow, qinisa i-triceps ukulungisa intonga. Buyela kwisikhundla sokuqala. Unganciphisi isandla sakho phantsi kwethanga! Phinda kwakhona. Kuphindaphinda okulandelayo, landela umsebenzi ngokunene. Yenza i-1-2 iindlela zokuphindaphinda ezi-12-15 kwicandelo ngalinye.