Vula i-Chest, Emuva, ne-Hips Nge-Bridging
Ibhuloho, noma i- Gymnastics Bridge , kuwumsebenzi owusizo wokuthuthukisa ukuguquguquka kokusebenza kahle kwemishini eminingi ye- kettlebell , ikakhulukazi ekuzivocavoca okusebenzisa i-kettlebells kabili.
Emisebenzini emibili ye- Clean , Cindezela, Push Press, neJerk, izimpande ezinamandla ze-hip kanye nemisipha yomgogodla kufanele ikhule ukuze ibambe i-kettlebells endaweni ye-Static Rack ngaphandle kokugxila.
Ngaphezu kwalokho, izinhlanzi zangasemuva nesifuba kufanele zikhule ukuze zenze isandiso sokwanela okwanele komzimba ophezulu phakathi nesigaba se-Jerk no-Push Press, lapho i-kettlebells isungulwa phezulu phezulu. Kanti, ukuze kuqiniswe kahle ama-kettlebells amabili ngaphezulu esiqeshini sokuvala / sokulungisa kudinga ukuhamba okuhle kwemisipha yamabhande ehlombe, esifubeni nasemuva. Ngaphandle kokuguquguquka okwanele emiphakathini ye-hip, isifuba, ama-extensors omgogodla, nebhande lokuhlombe, enye isala iphethe kettlebells ikakhulukazi ngamandla amakhulu, futhi lokho kuyoholela ekukhatheni okusheshayo kanye nemiphumela embi. Yenza njalo ibhuloho ukuze ufunde indlela yokwandisa umzimba ngaphansi komthwalo, futhi ngaleyo ndlela usekele ama-kettlebells ngemisipha ephezulu yokukhuthazela, ukuze izingalo ezibuthakathaka zikwazi ukuphumula lapho imisipha enamandla kakhulu yemilenze ne-torso ingenza okuningi umsebenzi, ngaleyo ndlela unikeza ukwesekwa okungaphezulu futhi kuholele ekuphindaphindiwe okuphindaphindiwe (kanye nezinga eliphakeme lokufaneleka).
Ngenxa yokuthi iningi labantu liqinile kakhulu ezindlebeni ze-hip kanye ne-trunk extensors (imisipha eqhubekela phambili emgodleni), iBridge kumele lenziwe ezinyathelweni eziqhubekayo, okuvumela ukuthuthukiswa okuphephile, okuthuthukile kokuguquguquka.
Nansi indlela yokuzijwayeza futhi uthuthuke iBhuloho ngezigaba:
Ukubamba okuyisisekelo
Themba flat emhlane wakho ngezinyawo flat kanye namadolo bent.
Cindezela izithende zakho phansi futhi uphakamise isikhumba sakho njengesiphezulu emhlabathini ngangokunokwenzeka. Cindezela izithende zakho phansi futhi uhlose inkaba yakho emadwaleni emva kwakho, ukuze umgogodla wakho ube ibhuloho, nxazonke. Gwema ukugoqa emgodleni, okungabangela ubuhlungu nokulimala, njengoba umgogodla ungafanele ucindezelwe lapha, kunwetshiwe. Yakha ibhuloho, hhayi umnyango ohlangene. Gcina amahlombe akho bese uhamba phansi phansi. Bamba lesi sikhundla esandisiwe ngamasekhondi angu-30-60 ngenkathi uthatha kancane, ukuphefumula okujulile.
Ukubambisana Okuphakathi
Ukuze uqhubekele ngaphesheya kwenguqulo eyisisekelo, faka izintende zezindlala phansi phansi kuze kube ngaphandle kwekhanda lakho ngeminwe ebhekisela edongeni ngemuva kwakho kanye nezintambo ezikhomba phezulu phezulu. Lokhu kuzodinga ukuguquguquka okwanele emahlombe nasesifuba ukuze kube lula ukubeka izandla phansi phansi. Uma indawo engaphansi ilukhuni, faka umbhede noma ezinye izinto ezithintekayo ngaphansi kwekhanda ukuze uvikeleke. Gcina ibhalansi ngezandla zakho bese ubeka phezulu kwekhanda phansi. Kusukela kulesi sikhundla sokuqala, sebenzisa phezulu kwekhanda, izandla nezinyawo njengamakhodi asetshenziselwa ukucindezela phansi, futhi uphakamise isikhumba sakho phezulu ngangokunokwenzeka.
Njengangaphambili, qinisekisa ukuthi ukhomba inkinobho yakho yesisu ekudongeni emva kwakho ukuze ubhubhe, futhi ugweme ukugubha umgogodla njengensimbi yomnyango. Ukuqhubeka kuya emaminithini angu-30-60 igcina.
Ukugqama Okuthuthukisiwe noma Ibhuloho Ye-Gymnastic
Ukuze uqhubeke phambili, qala kusukela endaweni ephakathi nendawo yebhuloho, uphakamise ikhanda phansi bese ucindezela kakhulu ngezandla ukuze unwebe ngokugcwele izingalo, uhlose ukuqondisa izingxube. Sebenzisa imilenze yakho ukuze ucindezele umzimba wakho njengoba uphakamisa isifuba sakho bese uqondisa izikhala zakho. Ukuboniswa okuphelele kwalokhu kuthunyelwa ukuthi kube nezingalo zombili kanye nemilenze yomabili evuliwe ngokugcwele, ngaphandle kokugoba emaceleni noma emadolweni.
Kudinga ukuguquguquka okuhle kakhulu komgogodla, izimpande ze-hip, amahlombe kanye nesifuba ukungena kwibhuloho elifanele futhi uthuthuke ebhuloho kuzokusiza kakhulu ekutholeni isikhundla esihle se-rack.
Intuthuko ekuqeqesheni kwakho kwebhuloho ngokuhlakanipha. Qala ngesisekelo esiyisisekelo futhi usebenze kancane kancane ekuqhubeleni phambili, ungalokothi ucindezele uhambo lokuhamba futhi uqaphele ukuphefumula, ungalokothi ubambe umoya wakho. Uma ukhulula ingqondo yakho nokuphefumula, kulula ukuthi imisipha yakho ikhululeke futhi ikuvumele ukuba uthathe izikhundla. Ngomkhuba ojwayelekile wokushintshashintsha kwebhuloho, umsebenzi we-kettlebell kabili uzobe ukhululekile kakhulu futhi uphumelele.