1 - Qala Nge-Slides Side-kuya-Side
Qala nge-slide ohlangothini kuya kwesokudla. Beka ama-slideboard booties phezu kwezicathulo zakho bese uhamba ngokucophelela ebhodini. Qala ngakwesokudla kwebhodi. Slayida unyawo lwakho lwesokunxele ngokuhamba kwesikhathi ngakwesobunxele njengoba ucindezela unyawo lwakho lwesokunene ngokumelene ne-right bumper ukuze uqhubeke nokuhamba. Njengoba unyawo lwakho lwesokunxele selusondele ukuthinta ibhola elingakwesokunxele, phakamisa unyawo lwakho lokunene ebhodini ukukusiza ukubamba ibhalansi yakho njengoba unyawo lwakho lwesokunxele luthintana naye. Ngemuva kokuthi unyawo lwakho lwesokunxele lithinta, faka unyawo lwakho lokunene ebhodini futhi uphinde ulayishe ngokuzenzekelayo ngakwesokudla njengoba ucindezela unyawo lwakho lwesobunxele ngakwesobunxele obunxele, ubuya ekuqaleni. Qhubekisa lokhu kusetshenziselwa imizuzu emibili kuya emihlanu, uguqula izingalo zakho ngendlela enhle njengoba uhambisa.
Qaphela: Kungumqondo omuhle ukugcina amadolo nezinkalo zakho zigobile ngohlobo lwe-"squat quarter" njengoba uncike phambili ukusiza ukugcina ibhalansi yakho.
2 - Ngaphambi kokusesha amaslayidi
I-skater slides iyisinyathelo esiphakanyiswayo ukusuka emaceleni ama-slide eceleni. Ukunyakaza kuyafana okufanayo, kodwa ucindezela ngamandla kakhulu, uhamba ngokusheshisa futhi ufinyelele emzimbeni wakho ngesandla sakho esihlukile ukuze uthinte phansi kumuntu ngamunye. Zama ukuqedela amaqoqo amathathu wamasekhondi angu-30 kuya kwangu-60 alo msebenzi.
Qaphela: Gcina ingqikithi yakho iqinile futhi i-torso yakho iqonde ngangokunokwenzeka ukuze usize ukuvikela umhlane wakho ngenkathi ufinyelela kuwo wonke umzimba wakho.
3 - Zama i-Slideboard Lunge
Ukusebenzisa i-slideboard ukwenza i-lunge kwenezela ukungazimeleli kwenhlangano, futhi kudinga ukubandakanya okukhulu kwemisipha kunomkhawulo ojwayelekile .
Hamba phambi kwesinye sezibumpers emuva kwakho ebhodini kanye nama-booties phezu kwezicathulo zakho. Phindela emuva ngonyawo lwakho lwesokunxele, ubeke ibhola onyawo lwakho ebhodini. Slayida unyawo lwakho lwesokunxele emuva emuva kokuguqa ngamabili amadolo, ugcine umlenze wakho uqonde futhi ubude. Qinisekisa ukugcina idolo lakho langakwesokudla ngokuhambisana nalo, kodwa ngemuva, izinzwane zakho zokunene.
Uma amadolo akho enza ama-angles angama-90 degree, cindezela isithende sezinyawo zakho zangaphambili kanye nebhola lezinyawo zakho ezinyaweni, udonsa unyawo lwakho phambili uma usukuma ukubuyela ekuqaleni. Yenza izinhla ezintathu zeziphindaphinda ezingu-12 ngomlenze.
4 - Target Izindwangu Zakho Nge Curl Slideboard
Hlanganisa izintambo zakho zibe nomumo nge-slideboard hamstring curl umzimba. Qaphela ukuthi lo msebenzi ungenziwa ngenkathi ulele ebhodini noma ulele phansi phansi kwebhodi, ngezinyawo zakho kuphela ezixhumana ne-slideboard.
Thela phansi noma ibhodi enezintambo ezigobile, izinyawo zakho zihlala phansi ebhodini ezinama-booties phezu kwezicathulo zakho. Phakamisa izintambo zakho emhlabathini, uzicindezela ubheke esibhakabhakeni kuze kube yilapho umzimba wakho udala umugqa oqondile, ohlangene kusuka emadolweni kuya emahlombe. Sula izithende zakho kancane kancane emzimbeni wakho, udlulise amadolo akho kuze kube yilapho ungakwazi ukuphakamisa izinyathelo zakho. Ukuguqula ngokucophelela ukunyakaza bese udonsa izithende zakho emzimbeni wakho. Yenza amaqoqo amabili kuya kwezintathu eziphindaphinda ezingu-8 kuya ku-12.
5 - Sebenzela Umzimba Wakho Ophezulu Ngendlela Ehamba Ngayo Yokuguqa
Qinisekisa isifuba sakho, i-triceps, nomgogodla nge-alternate sliding pushup. Ungenza lo msebenzi ngokugcwele, noma ungaphonsa amadolo akho emhlabathini endaweni eguquliwe.
Beka ama-booties slideboard ezandleni zakho bese uguqa ngemuva kwe-slideboard. Beka izintende zezandla zakho ebhodini ngaphansi kwamahlombe akho bese ungene endaweni yokubamba iqhaza-umgogodla wakho uqinile, umzimba wakho ubeka umugqa oqondile. Slayida isandla esisodwa ngaphandle kwesigcawu ngezinyawo, bese ugoba izinkalo zakho bese wehlisa isifuba sakho ebhodini. Cindezela isipele njengoba ulayisha isandla sakho emuva esikhungweni. Phinda ngapha nangapha.
Qhubeka ukushintshanisa emuva nangaphezulu, ukwenza okuphindaphindiwe kuka-8 kuya kwezingu-10 ngakunye. Ukuphumula, bese wenza amasethi amabili kuya kwamathathu.
6 - Inselelo Yenkinga Yakho NgePlay Slideboard
Qinisekisa ingqikithi yakho futhi uqinise amahlombe akho ngokuzivocavoca nge-slideboard. Beka ama-slideboard ama-booties ngaphezu kwezicathulo zakho bese uqala endaweni yokubamba, izandla zakho phansi phambi kwesinye sezibumpers nezinyawo zakho ebhodini.
Ukugcina imilenze yakho nemilenze iqondile, sebenzisa imisipha yakho yesisu kanye nomgogodla wokudonsa izinyathelo zakho phezulu esibhakabhakeni njengoba uhambisa izinyawo zakho eduze kwezandla zakho. Uma umzimba wakho uhlela "V," ukuguqula ukuhamba bese uhlehlisela ngokucophelela esikhundleni se-pushup. Yenza amaqoqo amabili okuphindaphinda kuka-10 kuya ku-12.
7 - Yakha Amandla Amandla Aphethe I-Slideboard Plank bese ufinyelela
Iplanethi ye-slideboard nokufinyelela ingahle ibonakale ilula, kodwa uzomangala ukuthi kunzima kanjani ukusekela.
Beka ama-slideboard ama-boxes phezu kwezintende zezandla zakho bese uqala endaweni yokubamba phezu kwebhodi, izinyawo zakho phansi ngemuva kwesinye sezibumpers nezintende zezandla zakho ebhodini. Ukugcina umgogodla wakho uqinile futhi uqondile, slayipha enye yezintende zezandla zakho kude nomzimba wakho, ufinyelele ngangokunokwenzeka phambi kwakho. Bamba isikhundla samasekhondi amahlanu, bese uslayida isandla sakho emuva ukuze uqale. Phinda ngapha nangapha.
Qhubeka ukushintshanisa izinhlangothi eziphindaphindiwe ezingu-6 kuya kwezingu-10 ngakunye. Ukuphumula, bese wenza isethi esisodwa ngaphezulu.