Omunye wemikhuba yakamuva emzimbeni ogcwele, imishini yokusebenza ephathekayo ishayela (nobe i-gliding) idiski. Futhi nakuba kungase kubonakale sengathi kuyisimo esibucayi, le diski yokulayisha iyithuluzi lokusebenza lokusebenza ngokuphumelelayo eliphelele kunabo bonke abadlali kuzo zonke izinga lokuqeqeshwa kwezemidlalo. Ama-sliders ayabizi, aphathekayo futhi ahlinzekela umsebenzi onzima owakhiwa kokubili amandla nokuzinza , futhi angasetshenziselwa ukwakha ukukhuthazela , ukuguquguquka, ngisho nokusiza ekulimazeni kabusha.
Yiziphi Ama-Discs Sliding Discs?
Lezi zindatshana ezincane eziphambili zenzelwe ukwakha ubuso obunamathele phakathi kwezandla noma izinyawo zakho phansi. Ngakho kunokuba uphakamise izingalo noma imilenze yakho ngesikhathi sokuzivocavoca umzimba, uhambisa izandla zakho nezinyawo ngaphesheya ngenkathi usekela isisindo sakho esiphelele.
Mayelana nobukhulu be-frisbee, ama-sliders angama-discs angamaceleni amabili (enye ipulasitiki elukhuni kanye nelinye isendwangu, noma zombili izinhlangothi ezibonakalayo ezinamathele ensimbi) ezikuvumela ukuthi usebenzise izinhlobo ezahlukene eziphansi. Gcina uhlangothi olubushelelezi phansi ukuze ulayishe kalula kalula emgodini, futhi ugcine uhlangothi lwendwangu phansi ukuze lubekwe phansi ezindaweni ezinzima, ezifana nezinkuni noma tile phansi.
Ngokuya ngemigomo yakho kanye nokuzivocavoca okwenzayo, ungasebenzisa isisindo sakho somzimba kanye nezigqoko ukuze uthole ukuzivocavoca okukhulu kwe-cardiovascular or interval , noma ukwakha amandla ngokukhomba amanye amaqembu omzimba. Ngenxa yokuthi incane kakhulu, i-compact, ne-lightweight, ikulungele ukusetshenziselwa ekhaya noma ukusebenza kohambo. Ezingaba ngu-R20 noma ngaphansi kwasethi, zihlanganisa kahle kakhulu ohlwini lwezinto zokusebenzisa ekhaya futhi zenza isipho esihle.
Ziyini Izinzuzo Zokusebenzisa Ama-Disc Sliding?
Izivikeli zokuzivocavoca ziwusizo ekusebenzeni ekhaya ngoba nje zincane futhi ziphathekayo. Izinhlobonhlobo zokuzivocavoca ezingasenziwa nazo zibuye ziphelele.
Ama-sliders ahlinzeka kancane ekusebenzeni okungekho emthonjeni futhi kulula kumajoyini, ngakho-ke avame ukubekwa ngesikhathi yokwelapha ngokomzimba kubadlali abafuna ukugcina impilo ngesikhathi bephuluka ekulimazeni.
Ngenxa yokuthi uxhumane nesimo esingaqiniseki (ukulayisha) phakathi nendawo yonke yokuhamba, ama-sliders enza imisipha ehlukile kunomzimba ojwayelekile wokuzivocavoca umzimba. Ukuze ulayishe kusuka kwesinye isikhundla kuya kwesinye, udinga ukugcina ukucindezeleka okuqhubekayo emisipha, kokubili ukuhamba phambili kanye nokuqiniswa, ngesikhathi sokuhamba ngokugcwele endaweni elula. Kungakhathaliseki ukuthi uhamba ngezandla noma izinyawo zakho, uzobe wenza izinhlangothi zombili ezinama-concentric kanye ne- ectentric muscle contractions phakathi naso sonke isinyathelo. Ukusebenzisa ama-sliders kungaba yindlela ewusizo yokuthuthukisa ibhalansi .
I-Top 5 Slider Exercises for Work-Body Workout
Inombolo yokuzivocavoca ongayisebenzisa usebenzisa iziklomelo eziyisisekelo kuphela ngokukhawulelwa kwakho, kodwa kunezinyathelo eziyisihlanu ezinikeza inqwaba enkulu ebhakeni lakho ngokwakha amandla nokuzinza kusuka ekhanda kuya enzwaneni.
Amathiphu wokuThuthukisa amaDiski weSliding
- Qala isikhathi sakho sokuzivocavoca nge-short body-body warm up , noma wenze ukuvivinya umzimba okuncane kokuqala kwe-slide ngendlela encane, ephansi futhi elawulwayo ngaphambi kokwandisa i-tempo yakho nokuqina.
- Yenza umsebenzi ngamunye ngokusebenzisa uhla olugcwele lokunyakaza ngomzamo obushelelezi nokulawulwa.
- Yenza umsebenzi ngamunye ngamasekhondi angu-30 kuya kwangu-60, kuye ngokuthi izinga lakho lokuzivocavoca.
- Phinda isifunda sonke isamba sezingu-3 ukuya ku-5, noma isikhathi esibekiwe.
- Ukwandisa ubude nobukhulu bomsebenzi ngamunye njengoba izinga lakho lokuzivocavoca landa.
- Ukuphumula uma ungeke ukwazi ukulondoloza ifomu lakho futhi uthole ukunyakaza ngokunyakaza kwakho.
1 - Umkhumbi wezintaba
Ukuzivocavoca kwe-mountain is a body-full body full, umzimba ophezulu kakhulu ovame ukutholakala ekusebenzeni kwebhokisi le-boot. Ukwengeza ama-disc gliding kulokhu kuqhuma ukuvivinya umzimba okujwayelekile kwentaba kuze kube sezingeni elisha ngoba linikeza ukubandakanya okuyisisekelo njalo ngesikhathi sokunyakaza kwesilenze ngasinye, nokuqeda umthelela wokugxuma imilenze yakho phambili nangemuva.
Qala endaweni ephezulu yeplanki ngezinyawo zombili ku-sliders. Slayida idolo lakho langakwesokudla phambili esifubeni sakho, ugcine izinyathelo zakho ziphansi. Phindela emuva emuva bese uphinda ngaphesheya. Ungakwazi ukwandisa amandla ngokukhulisa ijubane lokunyakaza kwakho.
2 - Umkhumbi wezintaba eziningi
Njengokunye okunye okusemthethweni okukhuphuka kwentaba, ungenza umkhumbi omkhulu wezintaba. Lolu hlelo luzobandakanya umgomo wakho kanye nokuvula izinkalo zakho. Khetha ukuzivocavoca okunye noma okunye lapho uhamba ngesifunda.
Qala endaweni yeplanethi ngezinyawo zombili ezinkambini zokuhamba. Ukugcina izintambo zakho ziphansi, phonsa umlenze wakho wokunene phambili ngaphandle kwengalo yakho yangakwesokudla ibe emkhayeni womgijimi. Slayida umlenze wakho wesokudla emuva esimweni sokuqala samaplanki. Phinda ngomlenze wakho wesobunxele.
I-3 - I-Tne Tuck
I-knee tuck isebenza nge-glutes, core, kanye ne-hip flexors. Qala endaweni ephezulu yeplanki ngezinyawo zombili ku-sliders. Gcina izinga lakho lezintambo bese udonsela emadolweni ukuze uthinte isifuba sakho, ugcine izinyawo zakho kulabo abakhuphayo. Gcina ingqikithi yakho igxilile futhi uphinde uphinde ubeke izinyawo zakho endaweni yakho yangaphambili yeplanki.
4 - I-Curl yesiLungu esisodwa kusuka eBrador
Target izintambo zakho futhi ugxile ngalokhu ukuhambisa. Qala emhlane wakho ngamadolo akho ugobile futhi zombili izinyawo kulabo abakhukhulayo. Phakamisa izinyathelo zakho zibe yindawo yebhuloho, uhlanganise nezindlovu nezintambo. Ukugcina isisindo sakho sezintambo, slide ngezinyawo phambili, kude ne-gliti yakho, bese uphinde uqhube unyawo lwakho. Phinda ngolunye uhlangothi futhi uqhubeke izinhlangothi ezishintshayo. Ukuze ukwandise amandla noma lo msebenzi, cindezela zombili imilenze ndawonye.
5 - Side (Lateral) Lunge
Qala ukuma ngonyawo lwakho lokunene phezu kwesilayidi nonyawo lwakho lwesobunxele phansi, izinyawo ze-shoulder-width ngaphandle. Hlanganisa umlenze wakho wokuma bese ugoqa ibhalansi njengoba uphonsa endaweni ye-squat eyodwa-legged ngenkathi ushaya unyawo lwakho lokunene ku-disc ukuya ngakwesokudla. Donsela inyawo lakho lokunene ngokushelela emuva kuze kube yilapho ubuyela endaweni yokuma. Yenza amaphaphu angu-5 ngomlenze wakho wokunene, bese ushintshela kolunye uhlangothi bese uphinda ngokushiya kwesokunxele sakho. Shintshela bese uphinda futhi ekukhathaleni.
6 - Sliding Push Up
Le pushup eguquliwe isebenza wonke umzimba wakho ophezulu. Qala endaweni ephezulu yeplanki ngezandla zakho kuma-discs kanye nezinyawo zakho ububanzi be-hip-width. Ngaphansi kwe-pushup ngenkathi ushayela isandla sakho sokunene ohlangothini, ugcine ingqikithi yakho ehlangene neveli lakho. Phinda u-pushup ngesandla sakho sobunxele uphuma bese uqhubeka, uhlangothi oluhlukile.