i-Simulator yokwelula okuhlukanisiwe ukuthi kwenziwa kanjani ukwahlukana ekhaya

Iphupho lami ukuthuthukisa ukwelula kanye nokuqhekeka isikhathi esifushane? Kulokhu umsizi wakho obalulekile angaba isifanisi sokwelula ukuhlukaniswa. Lena imishini yezemidlalo ewusizo kakhulu yokwelula okuphumelelayo, okungenabuhlungu nokujabulisayo. Vele ubeke i-footrest endaweni enethezekile futhi uhlale ngemuva kokuhlukana ngenkathi ubukele i-TV noma usebenza kukhompuyutha ephathekayo.

Kubalulekile ukukuqaphela lokho ukuqeqeshwa ku-simulator cishe akubuhlungu ngenxa yokuthi usesimweni esikhululekile. Lokhu kuyinzuzo enkulu yokuhlukaniswa kokuqeqeshwa ku-simulator, ngoba kwaziwa kahle ukuthi ukuphumula kuyisihluthulelo sempumelelo nokwelula okuhle.

Uma ushubile futhi uqinile, imisipha nemigqa yelulekile kabi kakhulu. Unethezekile futhi elula umshini nge clamps for imilenze uyobe ukhululekile, futhi kanjalo intuthuko kuyoba ngokushesha kakhulu.

Isilingisi sokwelula i-twine: Ulwazi olujwayelekile

Umqeqeshi wokwelula ukuhlukaniswa yisakhiwo esinesihlalo esihlalweni kanye nezakhi ezishelelayo, ezibekwa izinyawo. Isimiso esiyisisekelo sokusebenza se-simulator yilesi elandelayo: usetha i-angle oyifunayo phakathi konyawo bese uyikhiya. Ngakho-ke akukho ukususwa konyawo, futhi lokhu kusho ukuthi imisipha yakho ivumelane nesimo esisha futhi iseluliwe.

Uma usuzwa ukuthi izinga lamanje liyingcweti, ungakwazi ukwandisa i-engeli phakathi kwemilenze. Lungisa isikhundla esisha bese ulinda ukulungisa umphumela, lapho imisipha yakho isilungele ukwelula okwengeziwe. Isinyathelo ngesinyathelo uzohlala ezindaweni ezihlukene.

Lokhu kuzofika ngendlela yokuzivocavoca ewusizo yokwelula ama-splits:

  • labo abahileleke ekudanseni noma ekuzilolongeni
  • labo abenza impi eyodwa kanye nobuciko bokulwa
  • labo abenza i-yoga (i-asana ukuze badinga ukwelula okuhle)
  • kulabo abafuna ukuzenzela ama-splits noma ukukhombisa ukwelula kwabo
  • kulabo abafuna ukwenza izinyawo zabo zibe zinhle futhi zibe nethoni
  • labo abaphila impilo esebenzayo kanye nemidlalo.
  • kanye nezingane eziya esigabeni sezemidlalo

Kuyini ukusetshenziswa ngokuqondile kwe-twine? Ukuhlukana kususa ukuqina kwamalunga, kuthuthukisa isimiso somchamo futhi kuthuthukise ukujikeleza kwegazi. Ngaphezu kwalokho, ngenkathi unweba intambo, uqinisa imisipha futhi uthuthukise ukuma komlenze.

Futhi uma ukuhlukana kulula ukufinyelela futhi ngaphandle komqeqeshi ngenxa yesisindo somzimba wakhe, bese uwela umqeqeshi we-twine umane ayinakushintshwa. Ukwelula kakhulu kokuhlukaniswa kwezinhlangothi ngokuvamile kuthatha isikhathi esiningi kunokwelula ukuhlukaniswa. Abanye abathintekayo baqaphele ukuthi ukuhlukaniswa phambili kutholakala kakade ngemva kwezinyanga ezingu-1-2 zokuqeqeshwa okuvamile, futhi kuwela kuphela ngemva kwezinyanga ezingu-8-12.

Izinzuzo ze-twine:

  1. Imilenze ye-Simulator twine ngokunethezeka futhi irekhodwa endaweni efanele nengokwemvelo.
  2. Ngenxa ye-footrest eguquguqukayo ungakwazi ukubamba kalula i-engeli enkulu kakhulu phakathi kwemilenze.
  3. Ukulungiswa okulula kuvumela imisipha ukuthi ijwayele umthwalo futhi yelule ngaphandle kobuhlungu.
  4. Isilingisi sokwelula i-twine yokwelula kalula yedwa, ngaphandle kosizo lukazakwethu.
  5. Izifundo ku-simulator yokwelula kulula ukuzihlanganisa nokubuka i-TV, ukufunda izincwadi, ukusefa kwi-inthanethi.
  6. Ngokuhlukana kokuqeqeshwa, umthwalo uhamba ngokushelela futhi ngokulinganayo, okunciphisa ingozi yokulimala kanye ne-sprains.
  7. Umgomo oyinhloko we-simulator uhamba kancane kancane. Isikhundla esinqunyiwe => imisipha nemigqa esetshenzisiwe => ukwanda kwamadigri endaweni phakathi kwemilenze => indawo ehleliwe => imisipha nemigqa esetshenziselwa ... .. nokunye isinyathelo ngesinyathelo ekuhlukaniseni okugcwele.
  8. Ukuzivocavoca okuvamile kokwelula ukuhlukaniswa kusiza ukuqinisa imisipha, ukwenza imilenze ibe mncane futhi inhle.
  9. Kweminye imishini kunesilinganiso sokuqhubeka esinembile, esiza ukulandelela umphumela.
  10. Ukuhlukaniswa kokuqeqeshwa kuzoba usizo futhi ekulungiseni ukugoba kwe-tibia.

Ububi be-simulator yokwelula:

  1. Izindleko zekhwalithi ye-simulator ziqala kusuka kuma-ruble angu-6000, kuye ngokuthi imodeli.
  2. Uzodinga indawo yamahhala efulethini ukuze ubambe i-simulator.
  3. Ukuba khona kwe-simulator ye-twine akusho ukuthi akudingeki ukwenze. Amakilasi okwelula kufanele abe njalo.
  4. I-Simulator yokwelula ingaqeqesheli ukuhlukaniswa, i-transverse kuphela.

Ngokuqondene nengxabano yokugcina, kufanelekile ukuphawula ukuthi ukuqeqeshwa okuphambene kuzothuthukisa ukuhlukaniswa kwemisipha kanye nemigqa yezinyawo, ngakho-ke esikhathini esizayo uzokwazi ukuhlala phansi futhi uhlukanise. Ngokusobala, ukuhlukaniswa okuseceleni kubambe isikhathi eside kunobude, ngakho-ke umqeqeshi uzosheshisa inqubekelaphambili yakho kuzo zombili izinhlobo zokuhlukaniswa.

Ungenza ngokushesha kangakanani ukuhlukaniswa nomqeqeshi ukuze unwebe?

Umqeqeshi wokwelula ama-splits wandisa kakhulu amathuba akho okuhlukana esikhathini esifushane, kodwa ngeke kwenzeke ngokwawo. Uzoba nomsebenzi wansuku zonke, unikeza ukuqeqeshwa okungenani imizuzu engama-60, futhi ungcono kunemizuzu engama-90-120 uma ufuna ukuzuza imiphumela esheshayo. (ngaphezu kwamahora amabili akufanele uwenze, ukuze ungasebenzisi ngokweqile imisipha nemigqa). Kanye ngesonto ukuhlela usuku lokuphumula ukuze umzimba ungalulama ekucindezelekeni.

Uma ungumqeqeshi we-twine, akusho ukuthi uzokwazi ukuhlukanisa phakathi nenyanga. Kodwa lo mqeqeshi uzosheshisa inqubo yokwelula imisipha, futhi ungakwazi ukufeza umgomo wakho ngokushesha okukhulu. Ngaphezu kwalokho, ukwelula ukuhlukaniswa kwezinhlangothi kuyinto efiselekayo ukuba nomlingani ozosiza ukwelula imisipha, kodwa uma une-simulator ungenza ukuhlukana ekhaya labo!

Yini enquma ukuthi ukuhlukana kushesha kangakanani:

  • age (ingane noma osemusha ukwenza ukuhlukana kube lula)
  • izinga lokunwebeka (njengoba njengamanje uguquguquka futhi welula)
  • kusukela kufuzo (abantu abahlukene banokuqina okuhlukene kwemigqa nemisipha)
  • kusukela kokujwayelekile kwamakilasi (lapho wenza kakhulu futhi uqina, uzoyithola ngokushesha imiphumela)
  • kusukela ekunembeni kwamakilasi kanye nekhono lokuphumula ezindaweni ze-twine (namathela ezimisweni ze-gradualism, ukujwayela kanye nokujwayelekile)

Futhi nje kusici sokugcina somqeqeshi kunomthelela oqondile. Ukuphumula kwemisipha nokuqhubeka kancane kancane kuyisici esibalulekile esivuna ukutholwa kwesifanisi se-twine. Uma ukhuluma ngamatemu aphathekayo, uma ukuhlukaniswa okugcwele okuguquguqukayo okugcwele kwenziwa izinyanga ezingu-1-2, ngesilinganiso sokunwebeka kwezinyanga ezingu-5-6, ngokunwebeka okubi, ungadinga unyaka noma ngaphezulu.

Inqubekelaphambili yokwelula ayikona ngempela umugqa. Kwenzeka ukuthi ekuqaleni intuthuko ayibonakali, kodwa kancane kancane ukuhamba kwamalunga kanye nokuqina kwemisipha kukhula futhi kuhamba ngokushesha kakhulu. Ngezinye izikhathi ngokuphambene nalokho - inqubekela phambili enhle ngenyanga yokuqala yokwelula, bese kuba nokuma okude. Kunoma yisiphi salezi zimo, uMkhandlu munye kuphela: ukuqhubeka nokuqeqeshwa kwansuku zonke futhi ukholelwe kumphumela. Akudingekile ukuphoqa futhi ubeke ingcindezi emithanjeni, uhlanganyele ngesivinini esivamile futhi ulalele umzimba wakho.

Indlela yokwenza ukwelula ukuhlukaniswa ku-simulator

Uma ufuna ukusebenzisa umshini ngempumelelo ukuze welule ukuhlukaniswa, ukuqeqeshwa kwakho kufanele kube nezigaba eziningana:

  • Zilolonge ukuze ufudumale ngaphambi kokuzelula (ukufudumala): Imizuzu ye-15-20
  • Ukuzivocavoca okulungiselelwa ukuzelula: Imizuzu ye-15-20
  • Ukuqeqeshwa kokuhlukaniswa kwesifanisi: Imizuzu ye-30-90

Ngaphambi kokuba uqale ukwenza ukwelula ukwenza ukuhlukaniswa, qiniseka ukuthi uyafudumala. Yenza izivivinyo zokwelula imisipha ebandayo ayinconywa! Okokuqala, akuphumelelanga ngokombono wokufeza umphumela, ngoba imisipha efudumele nemigqa yokwelula izikhathi eziningana kangcono. Okwesibili, ukwelula ngaphandle kokufudumala kungaholela ekulimaleni okukhulu. Uma ulimaza i-ligament noma udonsa umsipha, bese welula ukuhlukaniswa, ungakhohlwa okungenani amasonto ambalwa. Lokhu kuzoholela nakanjani ekubuyiseleni emuva okubucayi emiphumeleni.

Ukuzivocavoca okulungiselela kuzosiza futhi imigqa yakho nemisipha ukulungiselela ukwelula ukuhlukaniswa. Lokhu kuwusizo ikakhulukazi kumalunga e-hip, abuthakathaka kakhulu. Ukwenza umsebenzi wokudlulisa akubalulekile njengokuzivocavoca, kodwa uma ufuna ukwenza ukuhlukaniswa ngenyanga, kungcono ukwenza njalo.

I. Izivivinyo zokufudumala ngaphambi kokuzelula ukuze uhlukanise

Sikunikeza ama-exercises angu-7 ongawenza njengendlela yokufudumala ngaphambi kokwelula i-twine kusifanisi. Yenza umsebenzi ngamunye iminithi elingu-1. Ngemva kokwenza izivivinyo ezinhlanu phumula iminithi elingu-1 bese uphinda zonke izivivinyo futhi. Isikhathi esiphelele sokujima sizoba yimizuzu eyi-15 imizuzu eyi-7 ngayinye umzuliswano ngamunye, ukuphumula komzuzu ongu-1 phakathi kwemizuliswano.

1. Ukuhamba phansi

2. Intambo yokweqa

3. Ukuhamba ngezinyawo zomthofu

4. Jumps zizalanisa izingalo nemilenze

5. Jumping Jacks nge ephakamisa idolo

6. Ukuphakamisa imilenze

7. Ukugijima endaweni

II. Umsebenzi wokulungiselela wokwelula ukuhlukaniswa

Ngaphambi kokuthi uqale ukwelula futhi kunconywa kakhulu ukwenza izivivinyo zokuhola ezimbalwa ezizokusiza ukuthi usebenze ngempumelelo ku-treadmill ye-twine. Bamba isikhundla ngasinye imizuzu engu-1-2, ungakhohlwa isidingo sokuphinda umsebenzi ngakwesokudla nangesobunxele. Ingaphinda emizuzwini emi-2.

1. Lunge endaweni

2.Lunge langemuva

3. Uvemvane

4. IGarland

5. Ixoxo

III. Ukwelula ukuhlukaniswa kusifanisi

Ngemuva kokuzivocavoca kokufudumala nokuhola ungadlulela ekuqeqesheni isilingisi se-twine. Imilenze ehlukene ezinhlangothini nge-lever ekhethekile (izilingisi ezinhle ze-twine zihlala zitholakala) futhi uvikele i-engeli phakathi kwemilenze yakho. Kufanele uzwe ukungakhululeki okuncane kodwa kungabikho buhlungu. Kungaba umuzwa wokudonsa kancane ku-hamstring, lokho kulungile, kodwa akufanele kulethe ukungakhululeki okuqinile. Kungcono ukunciphisa i-engeli phakathi kwemilenze bese ulinda kuze kube yilapho imisipha nemigqa ijwayele ukuthwala. Yelula ngokusebenzisa ubuhlungu akunjalo!

Okokuqala, ungasebenzisa umshini wokuhlukanisa kanye ngosuku, ngemva kwamasonto angu-2-3 ukwandisa imvamisa yezikhathi kabili ngosuku. Kukholakala ukuthi ukwelula ekuseni kusebenza kakhulu njengoba umzimba uqinile. Ngakolunye uhlangothi, ukwelula kusihlwa ngokuvamile kumnandi futhi kulula. Uma unethuba futhi ufuna inqubekelaphambili esheshayo, kungenzeka ukwenza ekuseni nakusihlwa (ngokuzivocavoca okushisa okudingeka ukwenze njalo!).

Ukusebenziseka kwe-simulator ye-twine eqinisweni lokuthi ungaphazanyiswa ezinye izinto ngesikhathi sokwelula. Uma ukuze uziqeqeshe udinga ukuhlala ugxile futhi uqine, khona-ke ungahlala lapha futhi wenze ibhizinisi labo, usebenza ngokuhambisana phezu kwe-twine. Yiqiniso, asikwazi ukusho ukuthi simulator ikwenzela konke, kodwa iyithuluzi elihle nomsizi.

Umqeqeshi wokwelula ama-splits: indlela yokukhetha

Uma unqume ukuthenga i-simulator yokwelula ukuhlukaniswa, bese ufika kulokhu nawo wonke umthwalo wemfanelo. Iqiniso liwukuthi ngesikhathi sokwelula ukuhlukaniswa kusetshenziselwa amalunga abuthakathaka kakhulu kanye nama-tendon awonakaliswa kalula ukunyakaza okunganaki. Isibonelo, i-inguinal ligament, ama-hamstrings, ama-hips nama-adductors. Noma yikuphi, ngisho nomonakalo omncane uzomisa ukujima kwakho unomphela. Ngakho-ke umgomo wakho uwukwenza ukuhlukaniswa kwenyanga noma esinye isikhathi esifushane, asikwazi ukwenziwa. Ngaphezu kwalokho, imigqa eyonakele ingazikhumbuza ngomthwalo omncane ngisho nangemva kokuphulukiswa okuphelele.

Ngakho-ke, i-simulator yokwelula ukuhlukaniswa kufanele ibe izinga eliphezulu, ntofontofo, iyalungiseka futhi ihlala isikhathi eside. Uma umqeqeshi ekulungele, kulula ukuphumula kuyo, ngoba imisipha ekhululekile inwetshwa ngokushesha futhi ilimele kancane. Kuyafiseleka futhi ukutholakala kokuqhubeka kwesikole okunembile, ngenxa yokuthi umqeqeshi akala i-engeli phakathi kwezinyawo zakho. Lokhu kuzosiza ukuqapha imiphumela yakho futhi ubone ukuthi ukusiphi isigaba okwamanje.

I-simulator yokwelula iwele eM-Flex

I-simulator yokwelula i-twine ku-M-Flex ingenye yamamodeli aziwa kakhulu emakethe yemishini yezemidlalo enekhwalithi ephezulu kanye nenani elihle kakhulu. I-Simulator M-Flex ihlangabezana nazo zonke izidingo zokwenza kube lula nokusebenza, ngakho-ke ukwelula ukuhlukana naye kuyintokozo. Kwanele ukubeka izinyawo ezitobhini ezithambile, lungisa ubude bazo kanye ne-backrest angle ngokuvumelana nokuvumelana kwakho futhi ungaqala ukuqeqeshwa.

Umqeqeshi we-twine M-Flex uqinisekisa isimo esikhululekile, ukuzelula okuthambile nokunethezekile.

Iyini inzuzo yama-simulators M-Flex:

  1. I-footrest ejikelezayo inikeza ukulungiswa okuthembekile nokulula, okusiza ukugcina ukuma okulungile nokugwema ukulimala.
  2. Ukulungiswa kobude be-thrust kanye ne-angle yokuthambekela ngemuva kukuvumela ukuthi uthathe indawo enethezekile nevikeleke kakhudlwana kubantu bokukhula okuhlukile.
  3. Ngenxa yomthwalo oguquguqukayo inikeza ukwelula okubushelelezi futhi okungenabuhlungu.
  4. Ukwelula okunethezekile nakho kunikeza isihlalo esinama-padded esithambile kanye nokuma: senziwe ngesikhumba sekhwalithi yekhwalithi kanye nezinto ezikhethekile, ukunciphisa umthwalo lapho welula ukuhlukaniswa.
  5. Indlela ye-simulator inomkhawulo omuhle wokuphepha, futhi ifreyimu yenziwe ngensimbi eqinile yekhwalithi ephezulu. I-simulator izokusebenzela isikhathi eside kakhulu! Uzokwazi ukwenza ukuhlukaniswa, kodwa futhi nokugcina ukwelula iminyaka eminingi.
  6. Isilinganiso senqubekelaphambili esinembile sokulandelela imiphumela ukusuka ku-0 kuye ku-10 (amadigri angu-0 kuye kwangama-200) sizokusiza ukuthi ulawule umphumela ngokucacile futhi ulandelele ukuqhubeka kwakho.

Ingabe kufanele ngithenge isifanisi sokwelula ukuhlukaniswa kwakho?

Uma ufuna ukwenza uqhekeko, futhi akusona isifiso sesikhashana, futhi umgomo wakho ocacile, wena kufanele uthenge i-simulator yokwelula ukuhlukaniswa ngezizathu ezintathu. Okokuqala, welula kancane futhi kancane kancane, okunciphisa ingozi yokuklebhula imicu yemisipha. Ukuzivocavoca kwakho kuzoba okuphephile futhi kungeke kuhlukumeze, ngokungafani nesifanisi sekilasi, lapho kukhona ingozi enkulu engcolile, ukunyakaza okungahambi kahle noma izinhlinzeko ezingalungile.

Okwesibili, yelula kumqeqeshi kahle futhi unethezekile, ngakho imisipha yakho izokhululeka, futhi ikwazi ukunwebeka. Ngokuphambene nokuqeqeshwa ngaphandle kwe-simulator ye-twine, lapho kungakhululekile kakhulu isikhathi eside ukuba sesimweni esandisiwe. Okwesithathu, uzokwazi ukuzelula ubukele amafilimu akho owathandayo. Awudingi ingcindezi yangaphandle kanye nemithetho yokugcinwa - umqeqeshi we-twine uzokwenzela yonke into.

Ukwelula kuwuhlobo lokuzivocavoca oludinga indlela ecophelelayo nekalwayo. Lapha akunakwenzeka ukuphoqa umthwalo bese uzama ukwelula kakhudlwana futhi unamandla njengoba kulula kakhulu ukulimaza futhi isikhathi eside ukukhohlwa nge-twine. Ngokuthengwa kwe-simulator ye-twine, ungenza ngokushesha ukuhlukaniswa ngaphandle kokulimala noma ubuhlungu.

Bona futhi:

  • Ukuzivocavoca okuphezulu okungama-50 kwezinqe ekhaya
  • Ukuzivocavoca okuphezulu okungama-50 kwemisipha yesisu ekhaya

shiya impendulo