Ukuzivocavoca kwe-Floor Wipers: Kwenziwa kanjani, Izinzuzo, nokuningi

-Delile

• Uzenza kanjani
• Zama inguqulo engasindi
• Zama ukuphakamisa umlenze oqondile
• Ithiphu yenselele
• Izinzuzo
• Ungagwema kanjani amaphutha ajwayelekile
• Ukuthatha

Usuzosula phansi ngalo msebenzi - ngokoqobo.

Ama-wiper waphansi awukuzivocavoca okuvela kokuzivocavoca okuyinselele enkulu "kwama-300". Yilokho umqeqeshi uMark Twight akusetshenzisile ukushaya abalingisi be-movie ka-2016 "300" esimweni seSpartan.

Ihlose amaqembu emisipha eminingana ngasikhathi sinye, njengomongo, izingalo, i-hip flexors, nalezo zindawo okunzima ukufinyelela kuzo, njengama-oblique.

Qhubeka ufunde ukuze ufunde kabanzi ngalokhu kuvivinya umzimba, inqubo efanele, kanye nezinzuzo zayo.

Uzenza kanjani

Ngefomu nangendlela efanelekile lapho wenza ama-wiper phansi, kubalulekile ukugcina ukunyakaza kuzinzile futhi kulawulwa. Ungaqala ngokusebenzisa i-barbell kuphela bese kancane kancane ufaka amapuleti esisindo njengoba uya uqina.

Lapho ubambe i-barbell, sebenzisa ukubamba okuphakanyisiwe. Lokhu kusho ukuthi isandla sakho sidlula phezu kwe-barbell nama-knuckles akho ngaphezulu. Ingemuva lesandla sakho kufanele ngabe ibheke kuwe.

Ukubamba okufanelekile ukuvikela ukulimala noma ubunzima.

Ukuze uzinze kakhulu, lala phansi lapho kulingane khona.

1. Qala ngokulala ngomhlane, obizwa nangokuthi isikhundla se-supine, ne-barbell enesisindo noma engenasisindo ezandleni zakho, izingalo zakho zeluliwe ngokuphelele, ububanzi behlombe ngaphezu kwesifuba sakho. Lesi yisikhundla ozobamba i-barbell kuzinyathelo ezilandelayo.
2. Sebenzisa ukunyakaza okulawulwayo ukuze uqonde futhi ucindezele imilenze yakho ndawonye, ​​bese uyiphakamisa futhi ubheke ohlangothini lwakho lwesobunxele.
3. Yehlisa emuva uye phakathi.
4. Phakamisa imilenze yakho ngakwesokunene bese ubuyela phansi ukuqedela ukuphindaphinda okukodwa.
5. Gcwalisa ama-reps ayi-8 kuye kwayi-10.

Noma ngabe udinga ukwenza ukuzivocavoca kube lula noma kube nzima, kunokuhlukahluka okuningi kwama-wiper aphansi.

Zama inguqulo engasindi

Ngokususa izinsimbi, ukuvivinya umzimba kuba yilokho okwaziwa ngokuthi yi “wiper-kick-windshield wiper”

Ungayenza kanjani i-wiper ekhahlela umoya yesithathu:

1. Qala ngokulala ngomhlane endaweni “T”. Lokhu kusho ukuthi imilenze yakho yeluliwe nezingalo zakho zingaphandle.
2. Gobisa amadolo akho ukuze abe ngaphezu kwezinqulu.
3. Hlanganisa isisu bese wehlisa imilenze yakho kancane phansi ohlangothini lwesobunxele.
4. Nweba umlenze wakho wokunene ngokunyakaza kokukhahlela.
5. Qedela ukukhahlela okungu-3, ​​ufake izihibe isikhathi ngasinye lapho wenza lokho.
6. Buyela endaweni yokuqala ngokuphakamisa imilenze yakho ubheke phakathi.
7. Yenza isethi efanayo yokukhahlela ngakwesokudla.
8. Qhubeka umzuzu owodwa.

Zama ukuphakamisa umlenze oqondile

Lokhu okunye ukuhluka okungadingi noma yiziphi izinsimbi. Esikhundleni sokuhambisa imilenze ngokulandelana, umane uyiphakamise futhi wehlise.

Njengoba kunokugxila okuningi ku-abs, qiniseka ukuthi ubabandakanya kukho konke ukuzivocavoca. Lokhu kuzosiza nasekuvikeleni iqolo elingezansi.

1. Qala ngokulala ngomhlane endaweni ephakeme. Uma ungasebenzisi umata, ungafaka izandla zakho ngaphansi kwesinqe sakho izintende zibheke phansi ukuze uthole ukusekelwa okwengeziwe.
2. Ukugcina imilenze yakho iqonde futhi icindezelwe ndawonye, ​​phakamisa kancane imilenze yakho esibhakabhakeni bese wehla ubheke phansi endaweni yokuqala.
3. Gcwalisa amasethi ama-3 we-10 reps.

Ithiphu yenselele

Uma ufuna ukufaka izinsimbi ekuphakamiseni umlenze oqondile, ungasebenzisa izisindo ezilula zamaqakala.

Izinzuzo

Imisipha esebenza ngesikhathi sokwesula phansi:

• umnyombo
• i-erector spinae (emuva emuva)
• oblique
• ama-pectorals (isifuba)
• izingalo
• imilenze

Ngaphandle kwalolu hlu, ama-wiper aphansi asebenza ngokukhethekile ekwakheni umnyombo oqinile. Ukuba ne-abs ohlanganyele kwenza imisebenzi yansuku zonke ibe lula, njengokukhetha okuthile phansi, ukugeza izitsha, noma nokuhlala esihlalweni.

I-abs enamandla ingasiza nokuthuthukisa ukuma kwakho futhi ikusize uphefumule kangcono.

Ngokwengeziwe, ama-wiper phansi alungele ukufudumeza i-hip flexors yakho, ukwandisa uhla lokunyakaza, nokusimamisa iqolo lakho eliphansi.

Ungagwema kanjani amaphutha ajwayelekile

• Yelula njalo. Ukwenza kanjalo kunciphisa ukuqina kwemisipha, kuvimbele ukulimala, futhi kukhulise ukusakazeka.
• Ungalokothi weqe isibanda esifanele. Njengoba kuvulwa imisipha eminingana ngesikhathi sokuzivocavoca, ukwelula imisipha kuzonciphisa ukungezwani futhi kukusize uphumule.
• Ungaphakamisi kakhulu. Njengoba uzobe uphethe i-barbell ngaphezu kwesifuba sakho isikhathi sokuzivocavoca, qala ngenani lesisindo esizizwa sikhululekile. Khula kancane kancane njengoba uya uqina.
• Yiba nebala. Ngokuqapha okwengeziwe, ungahle uthande ukuthi othile akubone ngesikhathi sokuzivocavoca umzimba.
  Ukuzikhipha. Ukuze uthole i-hang of wiper floor, ungazama ukwehluka okulengisiwe kuqala. Ukwenza lokhu, hang kusuka kubha yokudonsa bese uphakamisa izinyawo zakho zibheke ohlangothini olulodwa lwamahlombe akho ukuqedela ukuphinda okukodwa. Phinda.
• Gcina umqolo wakho ukhululekile. Njengoba ulele phansi kukho konke ukuzivocavoca, ungabeka kumata ukuze uthole ukwesekwa okwengeziwe emuva. Ungafaka nezandla zakho ngaphansi kwesinqe sakho izintende zibheke phansi noma nini lapho weqa izinsimbi.
• Gobisa amadolo akho. Uma ubona noma yikuphi ubunzima kumhlane wakho ophansi ngesikhathi sokuphakamisa umlenze oqondile, gobisa amadolo akho esikhundleni salokho.
• Khumbula ukuma. Misa njalo noma yikuphi ukuzivocavoca umzimba uma uzwa ubuhlungu emuva.
  

Ukuthatha

Gcina umzimba wakho wonke unesimo sokwengeza ama-wiper aphansi esimisweni sakho sokuzivocavoca umzimba.

Kuyindlela eyinselele, kepha esebenzayo, yokwandisa amandla ngoba ihlose amaqembu emisipha emikhulu ngasikhathi sinye.

Abaqalayo bangazuza ngokuqala ngokuhlukahluka kokuvivinya umzimba, njengokuphakamisa umlenze oqondile noma ukumane ushiye izinsimbi.

Ungahle uthande ukukhuluma nodokotela wakho ngaphambi kokuqala noma iyiphi inqubo entsha yokuzivocavoca, ikakhulukazi uma uthatha noma yimiphi imithi noma ukhulelwe.