Isandi sokutsiba intambo singabuyisa iinkumbulo zesikolo okanye zasehlotyeni edolophini.Abadala, nangona kunjalo, abanakutsiba intambo rhoqo, ngaphandle kokuba bayiCrossFitters. I-Double unders, ekwaziwa njenge-dubs okanye i-double unders, luhlobo lobuchule bentambo yokutsiba efuna ukuba intambo idlule phantsi kweenyawo zakho kabini ngokutsiba.
Ngokulula njengoko kuvakala, ii-unders eziphindwe kabini zifuna ulungelelwaniso oluninzi, ixesha elifanelekileyo, ukuziqhelanisa, kunye nobuchule bokuzisa phantsi. Nakwiimbaleki ezisele zihambele phambili, ii-double unders zinokupela ukuphoxeka, ukudinwa, kunye novavanyo olukhulu lokuqina kwengqondo.
Indlela yokwenza kabini ngaphantsi
Ii-Double unders luhlobo lokuzilolonga apho kufuneka ukuziqhelisa ukwenza nophindaphindo nje olunye. Ukwazi iingcebiso kunye namaqhinga ukuze uzenze ngokuchanekileyo kunokukunceda ukuba uphumelele kwirep yokuqala kwaye ubhabhe ngapha nangapha.
Kubalulekile ukufumana intambo yokutsiba enobude obufanelekileyo kuthi. Ukufumana lo mphakamo, siya kuma embindini wentambo yokutsiba. Siza kutsalela kuthi iziphelo. Izibambo kufuneka zibe kubude besifuba. Ukuba singabaqalayo, sinokufuna intambo enzima kancinci ukuze siyive intambo ijikeleza umzimba. Iimbaleki ezihambele phambili zinokufuna ukusebenzisa intambo elula ngesantya esingaphezulu.
- Siza kugcina iingqiniba kufutshane nomzimba. Siza kubamba iziphelo malunga ne-engile ye-45 degree. Siya kuyigcina le ndawo xa siqala ukutsiba. Okukhona ezo zikude emzimbeni, kokukhona umtya usiba mfutshane. Oko kuthetha ukuba kufuneka sizame ngakumbi ukutsibela phezulu ukuze sisuse intambo.
- Siyakutsibela phezulu kunokutsiba okuqhelekileyo komntu ngamnye. Siza kuzama ukuhlala emoyeni ixesha elide ukuvumela intambo ukuba ingene ngaphantsi kabini. Siza kugcina umzimba kumgca othe tye ngelixa sitsiba kwaye sixhume ngeebhola zeenyawo zethu.
Uthotho kunye nophindaphindo
Xa siqeqesha ngentambo, asiyi kwenza uchungechunge lwendabuko kunye nokuphindaphinda njengoko senza nge-bar okanye i-dumbbells. Endaweni yoko, kunokwenzeka ukuba sicwangcise ii-unders ezimbini zibe ngumsebenzi onzima kwizikim ze-rep ephezulu.
- Kuphuhliso lwezakhono: Ukugqwesa kabini ngaphantsi, siya kwenza iingoma ezintathu, enye kabini, kwaye siphindaphinde kakuhle kangangoko sinakho. Siya kuqokelela ilizwi kangangoko sinako ngaphandle kokwenza iimpazamo.
- Ukunyamezela: I-Superset ye-50 yokutsiba kabini kunye ne-25 pushups. Siza kuphinda imijikelo emihlanu.
- Ukuqina kwengqondo: Siza kwenza umlinganiselo onyukayo we-rep we-10-20-30-40-50 kabini ngaphantsi, siphumle kancinane kangangoko phakathi.
Siya kuzilungisa ezi zikimu zokuphinda-phinda njengoko kuyimfuneko ukuze zihambelane nenqanaba lesakhono. Umzekelo, ukuba asikwazi ukwenza 50 kabini unders kunye 25 push-ups, siya kunciphisa rep scheme ukuya kumlinganiselo ofanayo 2:1.
Iimpazamo eziqhelekileyo
Xa ukudandatheka nokudinwa kuqalisa, kunokuba lula ukwenza iimpazamo. Siyakunqanda ezi glitches ziqhelekileyo ukunceda ukuphumeza impumelelo kabini unders.
ukulahlekelwa ubuchule
Ixesha kunye nobuchule bangaphantsi kabini bohlukile kwezo zabangaphantsi omnye. Kufuneka sitsibele phezulu kwaye sifunde ukufunxa indawo yokumisa, ukuze sijonge phambili kwimpinda elandelayo. Lo mtsi uphezulu ukwaziwa njengokutsiba kwamandla. Kubalulekile ukuba singanqumami phambi kokuba sitsibe kwakhona kungenjalo sinokubetha imilenze yethu ingene entanjeni.
Ukuba asikwazi ukutsibela phezulu ngokwaneleyo, sisenokuba notyekelo lokubuyisela imbuyekezo ngokutsalela amadolo ethu esifubeni, siqhube iinyawo zethu ngasemva njengeesile elikhabayo, okanye sitshintshele kwipike. Oku kunokusebenzisa amandla amaninzi kwirep nganye kunokugcina umzimba wakho ukwindlela ethe tye. Inokunqanda ukumisa okuqinileyo kunye nokubuyela umva, ukwenza ukuphinda-phinda kabini ngaphantsi kube nzima ngakumbi.
Iingalo ezininzi kakhulu kunye nesihlahla esincinci kakhulu
Imfihlelo yokuphinda kabini i-unders isesihlahleni. Ukujiwuzisa iingalo zakho kakhulu kunokubangela ukuba uphulukane nolawulo lwentambo, kube nzima ukwenza nokuba ngaphantsi kabini.
Ukugcina iingqiniba kufutshane emacaleni kusinika ulawulo olungakumbi. Siza kubetha izihlahla zethu endaweni yokuthumela iingqiniba zethu ukuze sonyuse isantya sentambo nokusebenza kakuhle.
Ukusebenzisa intambo engalunganga
Ingaba ubude obungalunganga okanye izinto ezingalunganga, ukungasebenzisi intambo efanelekileyo ubude bakho okanye inqanaba eliphindwe kabini kunokuba yinto ekubambezelayo. Xa sifunda, kubalulekile ukusebenzisa umtya ofanayo ngokuthe rhoqo. Oku kunokunceda ukuthintela isantya esingalindelekanga sokujika okanye ubude obahlukeneyo ukuba bungakukhubekisi ngokoqobo.
Sinokuzithengela eyethu intambo yokutsiba siyise kwindawo yokuzivocavoca, okanye singazama ukuhuka intambo enye kwindawo yokuzivocavoca qho xa siyisebenzisa.
izihlunu zasebenza
Sinokufumana umthambo ogcweleyo womzimba ngokuzilolonga kabini, kuba basebenza uninzi lwamaqela aphambili kwizihlunu:
- amathole. Emva kokuphinda-phinda okumbalwa kwee-double unders, siyazi kakuhle ukuba angakanani amathole atshayo. Eli qela le-muscle lijongene nokuguquguquka kwamaqatha kunye neenyawo kwaye lisebenze ngexesha lokugijima okanye ukuxhuma. Ukuhlala kwiibhola zeenyawo zakho njengoko ugxuma kwaye uhla ugcina amathole akho ehlangene, ngelixa ekuqhubela kwi-rep elandelayo.
- IiQuadriceps. Ngalo lonke ixesha sikhaba, sibaleka okanye sitsiba, i-quadriceps ibandakanyeka. Omnye wemisebenzi ephambili ye-quadriceps kukunceda ukwandisa amadolo. Basebenza nzima njengoko utsiba phezulu nasezantsi ngee-unders ezimbini.
- imisipha. I-hamstrings inceda ukwandisa isinqe. Inxalenye yendima yakho kwi-double unders kukugcina isinqe sakho singaguquki sibuyele kwindawo ye-pike. Ngaphandle kwee-hamstrings ezinamandla, amadolo akho asenokungazinzi.
- Iimpundu. Banoxanduva lokunceda ukuzinzisa kunye nokwandisa i-hips. I-glutes eyomeleleyo ikunceda ufezekise ukutsiba okuphezulu kwi-double unders. Ukuba sifuna ukuziphucula, umthambo wokuqinisa iglute njengemiphunga kunye nokutyhala ngenyonga kunokufaka isandla ekutsibeni okunamandla ngakumbi.
- Izibilini. Ingundoqo inceda ukuzinzisa umzimba kwaye igalelo kukulungelelaniswa okungcono. Xa sixhuma phezulu naphantsi, izihlunu zesisu zinceda ukuhambisa amandla ukusuka kumzimba ophezulu ukuya kumzimba ophantsi, okwenza ukuba ukutsiba kube ngcono kwaye kusebenze ngakumbi.
- iingalo. Emva kwexesha elide le-double unders, unokuva intlungu kwiingalo zakho. Nangona intambo yokutsiba isenokubonakala ingumzamo ophantsi womzimba, iingalo zakho zangaphambili zisebenza nzima ukubamba intambo nokushukumisa izihlahla zakho. Akukho ndlela yokuphelisa ngokupheleleyo ukudinwa kwe-forearm ngexesha le-double unders, kodwa unokunceda ngokuphumeza imithambo yamandla okubambelela njengokuthwala komlimi kwindlela yakho yesiqhelo.
- Buyela. Njengoko sijiwuzisa intambo yokutsiba, sivula amagxa ethu ukuze asincede. Banceda ukuzinzisa umzimba ophezulu kunye nokugcina ulawulo lwentambo, ngelixa ugcina indawo echanekileyo efunekayo kwi-double unders engcono.
Izinzuzo
Umzimba wonke uyasebenza xa sitsiba intambo, kodwa asiyiyo yodwa into esinokuphuma kuyo.
Impilo yentliziyo engcono
I-Double unders ngumthambo opheleleyo womzimba onceda ukomeleza uninzi lwamaqela amakhulu emisipha emzimbeni, kuquka nentliziyo. Intambo yokutsiba inokuba yeyona ndlela ilungileyo yokubaleka kwi-treadmill okanye ukukhwela ibhayisekile kuba inokunyusa ngokukhawuleza nangokufanelekileyo izinga lentliziyo yakho, igalelo kwimpilo yentliziyo engcono.
Intambo yokutsiba nje imizuzu eli-10 ngosuku inokubonelela ngezibonelelo ezifanayo zentliziyo njengokubaleka imizuzu engama-30 ngosuku. Esinye isizathu soku kukuba intambo yokutsiba enobunzima obuphezulu inokusebenzisa amandla aphindwe kabini okubaleka ngexesha elinye.
Uphuculo lwebhalansi kunye nolungelelwaniso
Nokuba sidubula enkundleni okanye sihamba nje esitratweni, ibhalansi kunye nolungelelwaniso ngundoqo kwintshukumo esebenzayo kunye nokuhlala uthe tye. Siza kwenza i-double unders njengendlela yokwandisa ulungelelwaniso kunye nokulinganisela.
Sidinga ibhalansi eninzi ngexesha lokufika kunye nenqanaba lokugxumeka, njengoko kufuneka uhlale kwaye uxhume ngokukhawuleza kwi-rep elandelayo. Ngokuphathelele ukulungelelaniswa, ungazifumana njani ezinye iingalo kunye nomzimba ophantsi ukugcina ixesha kunye nomnye ngokuchanekileyo kwaye ngokukhawuleza? Ukuziqhelanisa kunye nokugqibelela ukujinga ngentambo ngelixa ufumana ixesha elifanelekileyo yindlela ebalulekileyo neyonwabisayo yokuphucula indlela ojinga ngayo ngaphakathi nangaphandle kwejimu.
Ligalelo eliphantsi ngokwentelekiso.
Abantu abaneengxaki ezidibeneyo okanye iintlungu zedolo abanako ukwenza kakuhle ngemisebenzi yokuqhuba. Ukulimala ngokugqithiseleyo kumqolo kunye nemilenze ngokuqhelekileyo kuhambelana nokugijima, kunye neepesenti ze-25 zabagijimi abalimala nangaliphi na ixesha.
Sisenokuba sikhangela kwimarike iindlela zokubaleka ngaphandle kwempembelelo ephezulu okanye umngcipheko wokwenzakala. Xa kuthelekiswa nokubaleka, intambo yokutsiba inokuba nefuthe elincinane emaqatheni nasemadolweni, nto leyo eyenza ukuba ii-unders eziphindwe kabini zibe yenye indlela yokubaleka.
Ukufikeleleka
Sisenokungakwazi ukufikelela kwizixhobo zodidi lwe-cardio okanye ixesha lokubetha ijim yonke imihla, kodwa sinokubamba intambo yokutsiba naphi na. Ukusuka kwigumbi lokuhlala ukuya kwigumbi lokuphumla emsebenzini, sinokuziqhelanisa nee-unders ezimbini ngelixa sifumana ukubetha kwentliziyo yethu ngemizuzu nje eli-10.
Sinokufumana iintambo zokutsiba ezingabizi kakhulu phantse kuyo nayiphi na ivenkile, kodwa ukuba ngokwenene sifuna ukugqibelela ii-unders eziphindwe kabini, siya kukhangela umgangatho ophezulu.