Ingabe kulungile ukuhlala phansi emsebenzini? Uma kuziwa ekuqeqesheni kettlebell , ngezinye izikhathi ukuhlala phansi kungakuqinisa. Kanjani?
I-Kettlebell uSihlalo we-Press iyinhlangano ephumelelayo yokuqina komzimba nokukhuthazela kunjiniyela, okufuna ukubandakanyeka komzimba okungaphezulu kunomdabu wendabuko.
Esikhathini Cindezela, imilenze inikeza ukuzinza okwengeziwe.
Ihlanganisa umzimba obanzi ngaphezulu ekuqedeni ukuphakanyiswa. I-Kettlebell uSihlalo Wezindaba udinga ukuqiniswa kombono owengeziwe ngokuthatha imilenze ngaphandle kokuhamba, okudinga ukuthi imisipha yomzimba yangaphezulu isebenze kanzima ukuze ihambise umthwalo.
Setha up
Ukwenza i-Kettlebell Chair Press, hlala amamitha ambalwa phambi kwebhokisi eliqinile noma ibhentshi Hlanza ama- kettlebells amabili wesisindo esifanayo esifubeni sakho endaweni ye-Rack. Bese ubuyela emuva ebhokisini bese uhlala phansi phezulu, ugcine izinyawo zihlwanyele phansi phansi futhi umzimba ophezulu uphelele ngokuphelele.
Isifuba siphakanyisiwe, amahlombe adutshulwa emuva nangaphansi. Qinisekisa ukuthi ibhokisi noma ibhentshi ekhethiwe ayinayo ukwesekwa emuva, okwenza ukuma okuvilaphayo kuvilapha. Ngaphandle kokusekelwa emuva, kufanele udale ukuzinza kwakho ngokugcina ukuma okuqondile.
Ukwenziwa
Kusukela kulesi sikhundla sokuqala esisezinzile, cindezela kokubili izinketho ze-kettlebells kuze kube yilapho izingalo zivuliwe ngokugcwele endaweni ye-Lockout.
Thatha umoya ophelele ngenkathi ubambe isikhundla esiphezulu, bese uhambisa ikhanda lakho namahlombe emuva kancane njengoba i-kettlebells iwa phansi esifubeni nge-exhale ebukhali. Lokho kungukuphindaphindiwe.
Qedela ukuphindaphinda okunye kuze kube sekuphelele, bese usukuma uhambe ngezinyathelo ezimbalwa ngaphambi kokunciphisa i-kettlebell phansi.
Ukuphefumula
Ukuze uthole inzuzo enkulu, lungisa ukuphefumula kwakho nokuhamba.
- Kusukela ku-Rack isikhundla, thatha okujulile ukungena ngaphakathi esiswini sakho, bese uphumelela njengoba uphazamisa isikhwama sakho sezintambo nomthofu we-thoracic phansi, njengokulayisha i-spring.
- Masinyane landela le nkinga ngokunyuka okusheshayo okukhuphuka, ukuxhuma njengoba isifuba sakho "siqhuma" i-kettlebells phezulu.
- Qedela UCindezela nge-exhale eqinile ku-Lockout.
- Thatha ukuphefumula okugcwele (eyodwa inhale ejulile kanye eyodwa exhale) ngenkathi uhlala Lockout, ngaphambi exhale ebukhali njengoba kettlebells abuyele phansi Rack isikhundla.
- Thatha okukodwa noma okuphefumula okunye kwisimo seRack ngaphambi koCindezela olandelayo.
Ukucindezela uSihlalo kuyindlela ehlukile yokufaka ukuhlukahluka kokusebenza kwakho kwe-kettlebell futhi kwenza umsebenzi ophezulu kakhulu womzimba osebenza kahle ohambisana naluphi uhlelo. Kungenziwa nge kettlebell eyodwa, ucindezela ingalo eyodwa ngesikhathi, noma nge-double kettlebells njengoba kuchazwe ngenhla.
Yenza Iziqondiso
- Gcina ukungezwani komzimba okuphelele ngesikhathi sokucindezela ngokucindezela ukubamba, izibeletho kanye ne-glutes. Ukucwiliswa komzimba okugcwele kubizwa ngokuthi i-irradiation futhi kusetshenziselwa ukuphakamisa okunzima ukukhulisa umphumela wemisipha esebenzayo ngokususa imisipha ewazungezile.
- Gcina ingxenyana "yepakethe" nekhanda lokubamba ngokubamba izingcezu ngaphansi kwamagundane. Ngokupakisha izingalo kulezi zingxenyana ezingemuva, iqala isinyathelo esicindezelayo futhi ikhulule amahlombe.
- Hlela okokuqala ukuze ubuyekeze ngokuqinile, gcina ubuyekeze ekuhlaleni okuphindwe kabili kuya kweyesihlanu kwasethi eyodwa kuya kwayisihlanu. Uma usuqedile amaqoqo ama-5 we-reps 5 ngefomu elihle (akukho ukunyakaza kwebala elihlukile), ukwandisa noma ukuphindaphinda ngesethi noma isisindo esisetshenzisiwe.
Iziphambeko Ezijwayelekile Zokugwema
Nazi ezinye zeziphambeko ezivame ukugwema ngenkathi kwenziwa uSihlalo Cindezela:
- Unganciki emuva ngesikhathi sokucindezela. Esikhundleni salokho, gcina umgogodla wakho oqinile wesibindi kanye nezibeletho futhi uqiniseke, njengokungathi ulungiselela ukuthatha i-punch emathunjini.
- Gwema ukuguqula izintambo zakho kolunye uhlangothi noma olunye. Esikhundleni salokho, gcina izinyawo zombili phansi phansi, zombili izinyathelo zibheke phambili phambi kwekamelo kanye nezibilini eziqinile.
- Yenza umsebenzi wokuthuthukisa ukulahlekelwa kwamanye amazwe, okuyinto umahluko phakathi kwamandla nokukhuthazela kusuka engxenyeni ebuthakathaka noma engathandekayo, uma kuqhathaniswa nengalo enamandla kakhulu. Indlela engcono kakhulu yokuthuthukisa le nsizakalo yezwe elilodwa ukuqeqesha uSihlalo we-Press unilateral, ngokucindezela ingalo eyodwa ngesikhathi. Ungenza isethi esengeziwe noma amabili engxenyeni engeyona eyinhloko ukuze uthuthuke ukulingana okungaphezu kwesikhathi.
Ngomsebenzi wakho olandelayo we-Kettlebell Press, unesihlalo futhi wenze uNgqongqoshe wezokuxhumana esikhundleni.