I-woodchop ikhebula isebenzisa i-cable rack kanye nekhebula elilodwa ukulingisa isenzo sokukhuni. Kungani uqhuba ukuhamba kwe-woodchopping? Lilingisa umsebenzi okwenzeka emidlalweni eminingi: ukuguqula ibhande noma ukunamathela noma ukuphonsa ngenkathi uhlanekezela isibhamu.
I-woodchop ikhebula iyisisindo sezinga eliphakathi . Kuyindlela yokudonsa inhlanganisela kanye nokuvivinya umzimba . Ngenkathi ihlose ngokuyinhloko izibeletho nezibopho, ibuye isebenzise amahlombe, emuva, kanye ne-glutes.
Ungenza izinkuni ngebhola lomuthi noma i-dumbbell, kodwa ikhebula lizophazamisa njalo.
1 - Ukuqala Isikhundla
- Namathisela isandla esifanelekile ku-ikhebula ngakwesinye sokuphela kwesakhiwo somshini wekhebula. Beka ihange lokubamba eduze kwekhasi ngokusebenzisa indlela eguquguqukayo.
- Misa umzimba wakho ukuze ukunyakaza kwekhebula kuzobe phansi futhi kuwo wonke umzimba - njengesenzo sokuchofoza isihlahla.
- Beka izinyawo ngezindlela ezidabukisayo bese uqonda imbambo yekhebula ngezandla zombili ngaphezu kwehlombe elilodwa.
- Layisha umshini ngesisindo esanele ukuze unikeze ukumelana okulinganiselwe. Uma unzima ukuhambisa isibambo noma uma ungakwazi ukuhamba kancane kancane, isisindo sinzima kakhulu.
2 - Ukuzivocavoca umzimba
- Swayipha isibambo esiboshwe phansi bese unqamula umzimba kuze kudlule umthambo ohlukile.
- Ungavali amadolo nezinkalo. Vumela izinyathelo namadolo ukushintshanisa kancane.
- Ekugcineni, vumela isisindo sekhebula ukuhoxisa isibambo endaweni yokuqala.
- Yenza ukuphindaphinda kuka-8 kuya kwezingu-10 bese uphendulela isimo sakho ngokubhekene nenye indlela uphinde ubuyekeze umsebenzi ohlangothini lomzimba.
- Lokhu kusetshenziselwa kahle ukuthuthukiswa kwamandla. Yenza ukunyakaza ngezinga eliphezulu, phumula imizuzwana engu-10-15, bese uphinda.
- Okufanelekile, uzobe uqhubekela phambili ohlelweni lukaqalayo ukuze wakhe amandla anganele okumele uzuze kulo msebenzi. Uma kungenjalo, qala ngesisindo esincane bese uqhubeka kancane kancane.
- Ungaguquli izingalo zakho ngenkathi wenza lokhu kuvivinya noma amahlombe akho kanye nezandla zakho kuzokwenza umsebenzi kunokuba izibeletho zakho.
- Qinisekisa ukuthi ujikelezisa izibani zakho nezikhali zakho zihlala phambi komzimba wakho kunokuba ziyizingalo eziveza ukunyakaza.
Imisipha ihloswe
Ikhebula le-woodchop libhebhethekisa imisipha ye-abdominis ne-muscle oblique. Lezi yimisipha evumela ukuthi uguqe esikhweni futhi ugibele ibhe noma i-racket usebenzisa isisindo somzimba wakho hhayi nje izingalo zakho.
I-woodchop nayo ihlanganisa imisipha yomhlane, amahlombe, nemilenze yakho.
Ngaphezu kwezemidlalo ezisebenzisa induku noma i-racket (i-baseball, igalofu, i- tennis , i-hockey, ikhilikithi, njll.), Ukuphazamisa izibeletho ngaphansi komthwalo kuyinhlangano evelele ezemidlalo kubandakanya ibhola nebhoksikidi. Yiqiniso, lokhu ukuhamba okuhambayo kuhluke kunoma iyiphi inombolo yezemidlalo.
Izinguquko
- Phindela emuva Ikhebula le-Cable Woodchop / Ukuma ephakama: Hlela ukudonsa ikhebula phezulu kusuka phezulu ukuya phezulu.
- Ama-Lunges we-Woodchop: Isinyathelo phambili ungene emzimbeni njengoba uletha ikhebula phansi emzimbeni wakho.
- Ama-Woodchops anezinsimbi: Ungenza i-woodchop usebenzisa i-dumbbell kunokuba umshini wekhebula.