Engeza ukuphikiswa komkhuba wakho
Izisindo ze-ankle zihlanganisa kakhulu isimiso sakho sokuzivocavoca esingakusiza wengeze ukumelana nokuzivocavoca kwakho ukuze ukhiphe isitifiketi. Bangezela isisindo esanele ukuthi uzoshisa ngaphezulu, kodwa hhayi kakhulu kangangokuba bazokunciphisa bese bekhipha amandla. Ngaphandle kokuzivocavoca, zingasetshenziswa ngisho nalapho uzama ukuthola amandla akho emuva ngemuva kokulimala, njengokuhlinzwa kwamadolo, ama-ankle, namaqhinga.
Kunezinhlobo ezimbili eziyinhloko zezilinganiso ze-ankle: ezihleliwe nezingaguquguqukayo. I-Fixed isho ukuthi isisindo esisodwa sesisindo, ngencazelo eguquguqukayo ungakwazi ukwengeza ukumelana okungaphezulu noma okuncane (ngokufaka noma ukuthatha izisindo ezincane ekugoboleni ngokwayo) njengoba usebenza ukuze uphonse inselele ngokwengeziwe.
Izinhlobo zokuzivocavoca ongazisebenzisa ngalezi zinsipho zihluka kakhulu kusuka ezikhungweni zomlenze ezilula ukuya kumandla okuhamba azungeze ibhulogi. Ngakho ngokuya ngesidingo sakho, ungase ufune ukukhetha isethi esinesisindo esiphansi, esiphezulu, noma esingaguquguqukayo. Khumbula, uma uthengisa lokhu ngezinhloso zokuvuselela, kufanele uhlole njalo udokotela wakho kuqala ngaphambi kokusebenzisa, futhi uqinisekise ukuthi wenza izivivinyo ngokufanele ukuze ugweme ukulimala okuqhubekayo. Lapha, izisindo ezinhle zezinyosi zesimiso sakho.
Uma ubheka ukwengeza ukumelana nokuzivocavoca kwakho, ubheke ngaphezu kwalesibili kusuka ku-Nordic Lifting. Ngalokhu kuthenga, uzothola isisindo esinqunyiwe esingaba usayizi we-1, 2, 3, noma we-5-pounds. Izisindo zibopha uhlangothi lwezinyawo ngokunethezeka ngekwakhiwa kwazo kwe-neoprene futhi zingagcinwa ngendlela efanele nge-strap velcro. Uma uhlela ukugqoka lezi zingaphandle, uzozizwa uphephile ukwazi ukuthi kukhona umdwebo obonakalayo ngakho izimoto zizokubona ebusuku. Uzothola futhi isikhwama esithwalayo, ukuze ukwazi ukupakisha lokhu ukuze usebenze ngokushesha lapho uhamba. Ngaphezu kwalokho, ungaphinda uwagqoke lezi zici ezisesandleni sakho.
Le-Choice ye-Amazon ithola izibuyekezo ezivela kubabukezi abazisebenzisela ukusetshenziswa okuningi okufana nokuhlinzwa kwamasondo, ukuhamba, ukuhamba nokuningi. Baphinde baqaphele ukuhlanzeka okukhululekile futhi kulula ukulungisa ukwakhiwa.
Uma ungumuntu omusha kumdlalo wesisindo somzimba wezinyawo futhi ungaqiniseki ukuthi lezi zizothola ukusetshenziswa okuhle, lokhu kuyisethi enhle engeke ibe nzima kakhulu esikhwameni sakho. Ungakhetha kusuka ku-1, 2, 2.5, 3, no-5-pounds weights eziza ngemibala enesibindi njenge-green and purple. Efanelekayo emadodeni, abesifazane, kanye nezingane (izivocavoti zisebenzisa lezi zikhathi eziningi), lo mbhangqwana uzoba intandokazi entsha yomndeni wonke ukuze uthole amandla angaphezulu abathanda. Ukwakhiwa kwe-neoprene kwenza kube lula futhi kusize ukuvimbela ukuxubha ngenkathi ukuvalwa kwe-velcro kubasiza ukuba bagqoke i-snugly ezungeze isikhumba sakho.
Uma ukuhamba kungukuqala kwakho uma uthengisa izinsimbi zezinyawo, lokhu kubeka ama-5-pounds (2.5-amapremu ngamunye) kuzothola isilinganiso senhliziyo yakho futhi amandla akho angakapheli isikhathi. Yenziwe ngumhlinzeki wemishini eyaziwayo yokuzivocavoca iGaiam, uzothola ukulungele ukukhululeka uma ushaya emigwaqweni, kodwa ungasebenzisa lezi zenzo zokudlala noma ukudansa ekhaya. Kulabo abafuna i-lighting ehlelwe ukuqala-njengalabo abasemuva wokulimala noma abadinga okuthile ngokumelene nokunye-okunye okukhethwa kulolu hlu kulungele wena.
Kulabo abafuna ukushisa okukhulu, lokhu kusetha kungaba ukupakisha amapremu angu-10 esikhwameni ngasinye, kukunike inani lamapounds angu-20 wokumelana. Kodwa njengoba lokhu kulungiswa, unganciphisa isisindo uma kudingeka. Isisindo ngasinye kulelo yunithi ngamakhilogremu amabili ngakho-ke kunezinhlamvu ezinhlanu ngamunye. Uma uhamba ngezinhlamvu eziyizigidi ezingu-10 emlenzeni ngamunye, ungenza ukuzivocavoca njengokukhipha imilenze, imbongolo ikhahlela, nokuningi, nakuba isisindo asikwaziswa ngokuhamba nokusebenza. Futhi ngenkathi zisindayo, zihambisana kahle-kodwa abanye ababuyekezi bayaqaphela lokhu akufanelekile kubantu abanemilenze ekhanda noma ama-ankle.
Mhlawumbe isici esithandwa kakhulu ngalezi zindwangu ukuthi zisetshenziswa yi-Victoria's Secret Angels. Abesifazane bayothanda ukuthi izisindo, ezifika ku-1, 2, 5, no-8-pounds amasheya, zenzelwe izidingo zabo engqondweni. Okubaluleke kakhulu ngalokhu akuyikujikeleza nxa usuhamba, okungaba yisici esicasulayo ezinhlokweni eziningi ze-ankle. Lezi zingasetshenziswa ngisho nasezikhwameni zakho ngoba zilungiswa ngokugcwele futhi zinephrofayli encane, ukuze ukwazi ukungena kwiseshini esheshayo yokushisa ingalo ngemuva kokuthinta ithanga lakho kanye ne-glutes.
Ukuqala nje nge -rapy noma isimiso sokusebenza? Khona-ke ungase ufune ukukhetha i-pair of weight ankles engashintshwa ku-1/2 pound increments ukuze ukwazi ukuyihlela ngempela izidingo zakho. Lokhu kusethwe ku-Gym odumile ye-Gym kuzonikeza konke okudingayo ukuze uqale, kufaka phakathi ukulandela okulula ukulandela umshini wokuzivocavoca ozoqokomisa ezinye izinyathelo eziphumelelayo ongazisebenzisa ukuzwakalisa.
Ababuyekezi bayajabula ngaleli setethi, nakuba abambalwa bedidekile endleleni yokufaka izisindo ngaphandle kwabo bephuma-ngakho-ke qiniseka ukuthi ufunda imiyalo noma ungase uphelele ngesisindo esinqunyiwe, u-!
Kulabo abenza i-rehab echibini noma kunoma yikuphi ukushisa kwe-aerobic amanzi, iqoqo le-ankle elingenamanzi kanye nezisindo zesibindi kuqinisekisa ukuthi uthola amandla okuqeqesha ngaphandle komthelela onzima. Lokhu kusethwe ku-CAP Barbell, umkhiqizi ophezulu, kwenziwa yiloni enika ukwakhiwa okungenamanzi, futhi ifika ku-1.5 noma 2.5-pound ngayinye. Futhi kusukela ekubeni ngaphansi kwamanzi kungabangela izinkinga ezithile, lezi zenzelwe ukuhlala endaweni hhayi ukuzulazula nxazonke.
Ababuyekezi bathanda ukuthi bayomisa ngokushesha, musa ukuzulazula, futhi baye bazuzisa bobabili abasesigodini sezokwelapha noma bawasebenzisa ekufundeni kuphela.