Uma ufuna ngempela ukuphambanisa ukusebenza kwakho, ukungeza amathuluzi amasha kuyindlela eyodwa enkulu. I-Disclips Discs iye yahlala iminyaka eminingi futhi inkulu yokwengeza amandla nokuphoqelela imisipha yakho ukuthi isebenze ngendlela ehluke ngokuphelele.
Ngenxa yokuthi ucindezeleka kuma-discs ngomsebenzi ngamunye, ukwandisa ukumelana okungaphezu kwesisindo sakho, okwenza ukusebenza kwakho kuphumelele nakakhulu.
Ukuzivocavoca umzimba komzimba okuphelele kukuthatha ngezivivinyo ezihlukahlukene zomzimba osezingeni eliphezulu nangaphansi usebenzisa ama-Discliding Discs. Ngeke nje uqinise amandla nokukhuthazela, eziningi zokuzivocavoca zizokwenza inselele ezinye izindawo zokuqina ezifana nokulinganisela , ukuzinza , namandla okuqala .
Uzosebenza amaqembu amaningi we-muscle ngenkathi futhi uhlanganisa imisipha yakho yokuzinza ukuze ube nokuzivocavoca umzimba okunzima.
Khumbula ukuthi akudingeki ube nama-Disclips Discs. Uma unogwaja olunzima, ungasebenzisa ithawula lamapulangwe. Uma unompetha ungasebenzisa futhi amapuleti wephepha noma uhlobo oluthile lwe-discs yeplastiki.
Uma ungakaze usebenzise i-Gliding Discs ngaphambili, ungase ufune ukuma eduze nodonga ukuze usebenzise ukuhamba. Kulula ukushelela kancane kakhulu uma ungasetshenziselwa ukwenza lezi zinhlobo zokuzivocavoca.
Yenza lo msebenzi ngokwakho noma uyifake esimisweni sakho samandla evamile sokuhlukahluka kanye nenselele.
Ukuqapha
Bheka udokotela wakho uma unezifo, ukulimala noma ezinye izimo zezokwelapha. Hlanganisa ukuhamba ngokusekelwa kokuqala kuqala uze uzizwe ukhululekile ngezivivinyo.
Izinto ezidingekayo
Ama-discs ama-gliding (noma amapulethi wephepha), ama-dumbbells ahlukahlukene anesisindo kanye nomuthi wokuzivocavoca.
Kanjani
- Ukufudumala nge-5-10 imizuzu ye- cardio
- Yenza lo mkhuba njengokuboniswa, ukuphumula kancane phakathi kokusetha.
- Ngomsebenzi omfushane, qedela isethi e-1 yokuzivocavoca ngalunye. Ukuze usebenze isikhathi eside, gcwalisa amaseti angu-2-3
- Shintsha ngokwezinga lakho lokuzivocavoca futhi ugweme noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki
Ama-squats owodwa
Lezi squat ezinamakhanda eyodwa zizonselela kakhulu ibhalansi yakho. Thatha isikhathi sakho
- Misa izinsimbi zokubamba bese uphumula isithende sesokunxele phakathi kwe-Disc Gliding.
- Ukugcina i-abs ingenwe futhi i-torso iqondile, bhonqa idolo elifanele ngenkathi ehambisa isithende sesokunxele phambili.
- Cindezela ku-Disc ngesithende sakho ukwandisa ukumelana.
- I-Squat ephansi ngangokunokwenzeka ngenkathi ugcina idolo lakho lingayidluli phambili kunyawo olungaphambili.
- Sula umlenze wesokudla njengoba uslayida inyawo elingakwesokunxele emuva esimweni sokuqala.
- Phinda izinqola ezingu-3 zezintambo ezingu-12 emlenzeni ngamunye, ukuphumula emasekhondini angu-20-30 phakathi kwamasethingi.
Lunges Lula
Lezi ziphunga ezingemuva ezihambayo zibandakanya imisipha yomzimba engezansi ngendlela ehlukile kunamapayipi endabuko.
- Hamba ngezinyawo ezifanele kuDiski, izinzwane ziphumula phakathi kweDiski.
- Bamba odongeni ngokulinganisela uma udinga.
- Gcina isisindo emlenzeni wesobunxele njengoba uslayida unyawo lwesokunxele emuva.
- Cindezela ku-Glider futhi ugcine ingcindezi kuso njengoba uyibuyisela emuva bese ungena.
- Njengoba uhlehlisa emuva, uzoguqa ibhande langaphambili ungene emgodini ngenkathi ugcina umlenze ongemuva uqondile.
- Phinda izinqola ezingu-3 zezintambo ezingu-12 ohlangothini ngalunye.
Ukukhishwa kwe-Gliding / Ukwamukelwa
Kulokhu kukhishwa i-Gliding Disc nokunyathelisa, uzobe usendaweni yeplanki ukuze uphephe inselelo yakho, amathanga angaphakathi, namathanga angaphandle.
- Qala kuzo zonke izingxenye ezine endaweni yeplanethi ngezinzwane ezifanele kuDiski. Uma lokhu kuyinselele kakhulu, wehla emgqeni wesokunxele ukuze uthole usizo.
- Ukugcina i-back flat ne-abs ingenzile, cindezela izinzwani zibe yiDiski bese ulayisha umlenze ngqo ohlangothini kuze kube yilapho uthanda khona, ucindezela ugesi.
- Qinisekisa ukugcina u-hip, idolo, ne-ankle ukulungiswa, ekhomba phansi.
- Namanje ucindezela phansi, cindezela isithanga sangaphakathi ukuze ulayishe unyawo ekuhambeni kokuqala.
- Phinda izinqola ezingu-3 zezintambo ezingu-12 ohlangothini ngalunye.
I-Gliding Hamstring Amaslayidi
Lezi slide ze-hamstring zingashintshwa ukuze zibe nzima noma zilula. Kule nguqulo, wenza umlenze owodwa ngesikhathi. Uma ufuna ukuqina okukhulu, zama ukuhambisa imilenze yombili ngesikhathi esisodwa noma izinhlangothi ezithile.
- Lala phansi ngamadolo ugobile bese ufaka i-Disc ngaphansi kwesithende sokunene, unyawo luguquguquke.
- Phakamisa izintambo phansi bese ungena endaweni yebhuloho futhi, ubambe lesi sikhundla, cindezela isithende kuDiski bese uyichitha phambi kwakho.
- Vumelanisa ama-hamstrings bese uqhubeka ucindezela phansi njengoba uslayida unyawo olungakwesokudla emuva kokuqala.
- Phinda izinqola ezingu-3 zezintambo ezingu-12 ohlangothini ngalunye.
I-Pushups e-Sliding
Le nguqulo ye-Gliding Disc pushup yenezela izinga elisha lomthamo wesifuba namahlombe.
- Qala endaweni yokubamba , mhlawumbe ezinzwane noma emadolweni.
- Beka izandla zakho kumaDiski, uqiniseke ukuthi bangaphansi kwamahlombe.
- Slayida izandla zombili kokubili ukuya ohlangothini ngamasentimitha ambalwa bese ungena ngaphansi kwe-pushup
- Njengoba uphakamisa, slayipha izandla ndawonye bese uphinda. Phinda amaqoqo angu-3 e-reps angu-12.
- Uma lokhu kuyinselele, ukushintshanisa kusesha ngesandla sokunene bese ngakwesobunxele.
Ukudonsa ama-Lat Pulls
Lokhu kudonsa kwe-lat kufakwe ohlangothini olunomusa, kodwa ungakwazi kalula ukufaka amandla ngokucindezela kanzima ku-Disc noma ukuhamba ukusuka endaweni ehlezi. Kuleso simo, ngeke ulayishe yonke indlela, kodwa nje amasentimitha nje.
- Themba ngakwesokunxele sakho, amadolo aguqe kancane futhi ekhanda ephumula engalweni yakho.
- Beka isandla sakho sokunene kwi-Disc phambi kwezinyathelo zakho.
- Cindezela ku-Disc uphinde ulayishe ingalo engxenyeni engxenyeni yakho eduze kwekhanda lakho.
- Vumelanisa imisipha ye-lat bese ucindezela phansi ukuze uhlehlise isandla emuva esimweni sokuqala.
- Phinda izinqola ezingu-3 zezintambo ezingu-12 ohlangothini ngalunye.
I-Gliding Ab Amaslayidi
Ama-slide we-Gliding abhekene nokuvivinya umzimba okuqinile, ikakhulukazi uma ukwenza ngezandla zombili ngesikhathi esifanayo. Enye ukuguqulwa ukwenza umsebenzi ngokususa isandla esisodwa ngesikhathi.
- Qala endaweni yokubamba ngamadolo, izandla ngokuzansi ngaphansi kwamahlombe nokuphumula kumaDiski.
- Vumelanisa i-abs futhi kancane kancane ulayishe izandla ngokuqondile phambi kwakho.
- Yiya kuphela amasentimitha ambalwa okokuqala ukuze uzizwe ngomsebenzi. Uma uzizwa ukuthi i-back back arching, ungaphumi kude.
- Slayida emuva ukuze uqale futhi uphinde uhlele amasethi amathathu we-12 e-reps.