Kumisiwe ukuzivocavoca okwenziwa ekhaya

-Delile

• Izinzuzo zokuqeqeshwa kokumiswa
• Intengo yeteyipu yokuqeqesha emisiwe
• Sebenzisa i-Ribbon yoqeqesho olumisiwe
• Ukuzivocavoca nge-tape yokuqeqesha emisiwe
• Ukuzivocavoca 1 - Ukugwedla
• Ukuzivocavoca 2- Isikwele
• Ukuzivocavoca 3 - Flexion
• Ukuzivocavoca umzimba 4 - Isisu ngokuguquguquka kwemilenze

Okunye ukuzivocavoca okungenziwa ekhaya nge-tepi kungaba ukugoqa, ukugwedla nokuguquguquka, ngokwesibonelo. Ukuqeqeshwa okumisiwe nge-tape luhlobo lokuzivocavoca umzimba olwenziwa ngesisindo somzimba futhi olukuvumela ukuthi usebenzise yonke imisipha namalunga ngasikhathi sinye, kusiza ukwehlisa isisindo, ithoni, ukunciphisa ukuxegiselwa futhi kulahle ne-cellulite.

Ukwenza izivivinyo udinga amateyipu, okulula ukuwaphatha, ngakho-ke, akuvumela ukuthi uqeqeshele ekhaya, engadini, emgwaqweni noma ejimini futhi kungasetshenziswa ekuziqeqesheni ngakunye noma ezifundweni zamaqembu umfundisi womzimba. Le mishini ikhiqizwa yimikhiqizo eminingana efana neBioshape, iStrronger, iTorian noma i-TRX, ngokwesibonelo, futhi ingathengwa ezitolo zezimpahla zezemidlalo, kumajimu noma kwi-inthanethi.

Izinzuzo zokuqeqeshwa kokumiswa

Ukuqeqeshwa okumisiwe kunguhlobo lokuqeqeshwa okusebenzayo futhi kunezinzuzo eziningana ezifana nalezi:

• Vivinya yonke imisipha yomzimba ngasikhathi sinye;
• Thuthukisa amandla, ngoba kubangela ukusikwa njalo kwemisipha;
• Thola ibhalansi, ukuguquguquka kwemvelo nokuxhumana, ngoba kwandisa ukuzinza kwamalunga;
• Thuthukisa ukuma, njengoba umnyombo usebenza;
• Siza ukunciphisa umzimba, njengoba kwandisa umzimba;
• Kunciphisa i-cellulite, ikakhulukazi emilenzeni, ngoba ukulahleka okukhulu kwamafutha okwenzeka endaweni.

Ukuze imiphumela nge-tape suspension isebenze kahle, kufanele kuhlanganiswe ukuzivocavoca umzimba njengokugijima, okulungele ukwandisa izindleko zekhalori zansuku zonke nokunciphisa amafutha anqwabelene emzimbeni, nokuzivocavoca umzimba, okubalulekile ukudala ukukhula kwemisipha . Funda nalokhu: Umsebenzi wokuzivocavoca umzimba.

Intengo yeteyipu yokuqeqesha emisiwe

Izindleko zamateyipu wokuqeqesha ezimisiwe ngokwesilinganiso ziphakathi kwama-reais ayi-100 nama-reais angama-500 futhi ngokuvamile, imishini yokwenza ukuqeqeshwa kokumiswa iqukethe iteyipu yokuqeqesha eyi-1, i-carabiner engu-1 nehange eli-1 lomnyango, isihlahla noma isigxobo.

Sebenzisa i-Ribbon yoqeqesho olumisiwe

Ukuze usebenzise imishini ngendlela efanele, kufanele:

1. Beka i-carabiner noma ihange engxenyeni yeteyipu bese uhlola ukuthi ivalwe ngci yini;
2. Namathisela i-carabiner noma ihange endaweni lapho ufuna ukuyilungisa khona, njengesihlahla noma isigxobo noma umnyango. Endabeni yokusebenzisa ihange lomnyango, kufanele uqale uvale umnyango bese uwukhiya ukuze ungazilimazi uma uvula;
3. Lungisa usayizi wamateyipu ubukhulu bomuntu nokuvivinya umzimba ofuna ukukwenza.

Kodwa-ke, ngaphambi kokusebenzisa okokusebenza kwalolu hlobo lokuqeqeshwa, kubalulekile ukufunda imiyalo, njengoba indlela yokusebenzisa ingahluka kuye ngohlobo lomshini.

Ukuzivocavoca nge-tape yokuqeqesha emisiwe

Okunye ukuzivocavoca nge-tape yokuqeqeshwa yokumiswa kufaka:

Ukuzivocavoca 1 - Ukugwedla

Ukuze wenze ukushaywa unhlangothi, kufanele:

1. Beka umzimba ubheke imichilo bese uncika emuva ngezingalo zakho zoluliwe futhi ugcina umhlane wakho uqonde. Ukusekelwa kwezinyawo kuyahluka ngokuthambekela komzimba, futhi kungasekelwa kuphela ezithendeni.
2. Donsela isisindo somzimba wakho phambili ngezandla zakho, eqinisa amahlombe hhayi ukunyakazisa imilenze.

Ukuze wenze ukuzivocavoca kube nzima, kufanele uhambe uye phambili, ngoba ukuthambekela komzimba kukhula, ubunzima bokuzivocavoca bukhulu kakhulu.

Okuvivinya umzimba: Lokhu kuvivinya umzimba kusiza ukusebenzela emuva, emuva nange-biceps engezansi.

Ukuzivocavoca 2- Isikwele

Ukusebenzisa imichilo yokumiswa kuyindlela enhle yokwenza isikwele kahle. Ngakho-ke, kufanele:

1. Bamba amateyipu ukumiswa;
2. Phonsa isinqe phansi ngathi uzohlala esihlalweni;
3. Hamba uyephezulu ize imilenze yakho icishe ukunwetshwa.

Ngaphezu kwalokho, uma usuyazi kahle inqubo ye-squat, ungenza i-squat ngomlenze owodwa nje, futhi kufanele:

1. Beka unyawo olulodwa phansi enye igxishwe isibambo seteyipu, ukugoba idolo;
2. Isikwele kuze kube ngaphansi ngaphansi kuka-90 degrees.

Okuvivinya umzimba: Isikwele sikuvumela ukuthi usebenze imilenze yakho, isisu kanye nesinqe. Funda ngezinye izivivinyo ukugcina i-butt yakho iqinile: Ukuzivocavoca kwe-squat kwe-6 kwama-glutes.

Ukuzivocavoca 3 - Flexion

Ukwenza lo msebenzi, kufanele:

1. Bamba izibambo ngezandla zakho futhi welule imilenze yakho, uncike emabhola ezinyawo zakho. Ukusondelana kwemilenze, kulukhuni kakhulu ukuzivocavoca umzimba. Kufanele ugcine umzimba wakho uqondile nesisu sakho sinenkontileka.
2. Yehlisa umboko phansi futhi niphakamise izingalo, uzigcine zeluliwe.

Ngaphezu kwalokho, ungenza i-flexion ngokukhetha enye inqubo:

1. Sekela izinyawo zakho ezibambo nezandla phansi, ububanzi behlombe buhlukanisiwe;
2. Flex izingalo zakho, ukwehlisa isiqu nokuthinta isifuba phansi.
3. Yelula izingalo zakho, ukusunduzela isisindo somzimba phezulu.

Okuvivinya umzimba: Ibhodi lisiza ukusebenza emuva, esiswini nasezinqeni.

Ukuzivocavoca umzimba 4 - Isisu ngokuguquguquka kwemilenze

Ukuze wenze lokhu kuvivinya kufanele uzibeke ebhandeni, njengoba kuchaziwe ekusebenzeni kwangaphambilini futhi ukukwenza kufanele:

1. Nciphisa amadolo akho ngasesifubeni sakho nokukhuphuka kwezitebhisi nokugcina i-abs inenkontileka;
2. Yelula imilenze yakho ngokuphelele, ukuhlala esimweni esiguquguqukayo.

Okuvivinya umzimba: Inikela ekukhuleni kwamahlombe, isifuba kanye ne-triceps.

Ngaphezu kokuzivocavoca ngezintambo zokumisa, kubalulekile ukugcina ukudla okunempilo nokunakekela okukhethekile ngaphambi nangemva kokuqeqeshwa. Bona okuningi ku-: Ukudla okunempilo ukwenza umsebenzi womzimba.

Uma ngabe uyithandile le ndatshana bheka futhi: Ukuzivocavoca kwe-Crossfit okufanele ukwenze ekhaya futhi unciphise umzimba.