Okuqukethwe
Isikhwama sesanti (I-Sandbag) Ingabe imishini yezemidlalo ethandwa ngamandla nokuqeqeshwa okusebenzayo. Kuyisikhwama esinezibambo eziningi ezitholakala eduze komjikelezo. Ifakwe izikhwama zokugcwalisa. Isikhwama se-sandbag sithungwe ngendwangu eqinile kakhulu enezikhiye eziqinile nezithembekile ngokulinganayo - amaziphu kanye ne-Velcro eqinile.
Isici se-Sandbag ukuphazamiseka ngenxa yoshintsho enkabeni ye-gravity ngomnyakazo ngamunye. Ngenxa yalesi sici, lapho wenza umsebenzi, umthwalo emisipha uyakhula. Umzimba udinga njalo ukubamba nokubamba indawo enethezeke kakhulu. Ngenxa yalokho, ukukhuthazela komzimba kuyanda, imisipha elala ngesikhathi sokuqeqeshwa nge-barbell nama-kettlebell iqala ukusebenza.
Ngenxa yokuguquguquka nokusebenza kwayo, umsebenzi nge-Sandbag ekuzilolongeni okuningi uhlale uqondiswe emaqenjini ambalwa emisipha.
Kunezinketho eziningi zokuzivocavoca. Ngezansi kukhona lezo kuphela, ukuqaliswa kwazo okuvamile futhi okulula kakhulu ukusetshenziswa kwe-Sandbag.
Ukuzivocavoca kweSandbag
1. Ngwinya.
Ukuzivocavoca kusebenzisa imisipha yomgogodla, izingalo, emuva, imilenze.
Yima uqonde, hlanganisa amahlombe akho, bese uqinisa isisu sakho. Izinyawo zihlukene ngobubanzi behlombe. Bamba isikhwama sesanti ngezandla eziqondile. Kancane kancane qala ukwehlisa umzimba ngenkathi udonsa umlenze wakho emuva. Ikhanda, umhlane, i-pelvis, nomlenze kufanele kube umugqa oqondile. Khiya kule ndawo.
Manje goba izindololwane zakho, udonsele iSandbag esifubeni sakho, wehlise izingalo zakho. Phinda izikhathi ezingu-3-5. Sukuma endaweni yokuqala. Phinda umsebenzi komunye umlenze.
2. Cindezela.
Ukuzivocavoca kuqinisa ukutadisha komshini ngokugcina isisindo emilenzeni.
Thatha indawo yokuqamba amanga. Ukhalo lucindezelwe ngokuqinile phansi. Phakamisa imilenze yakho iqonde phansi bese ugoba amadolo akho nge-engeli engama-90 degree. Beka iSandbag emaphinifa akho bese usonta.
3. Amaphaphu anomjikelezo womzimba.
Ukuzivocavoca kuhlanganisa imisipha ye-gluteal, ama-quads nama-hamstrings, umnyombo, amahlombe, nezingalo.
Yima uqonde, uhlanganise amahlombe akho bese uqinisa isisu sakho. Izinyawo zihlukene ngobubanzi behlombe. Bamba isikhwama sesanti ngezandla ezikhululekile. Gcoba ngonyawo lwakho lwesokudla phambili. Zungezisa indlu kwesokudla ngesikhathi esifanayo. Bamba iSandbag ngezandla zakho, yehlise umfutho wayo. Thatha indawo yokuqala, phinda umsebenzi emlenzeni wesobunxele.
4. Ibhere libambe squat.
Ukuzivocavoca kusebenzisa imisipha yomgogodla, imilenze, emuva.
Thatha indawo ejulile ye-squat, bopha izingalo zakho ku-Sandbag. Yima ngemilenze eqondile. Njenge-squat evamile, bukela amadolo akho nomhlane.
6. Amaphaphu eceleni anesikhwama seSanti ehlombe.
Ukuzivocavoca kusebenzisa imisipha yemilenze, umgogodla, amahlombe, i-deltoids, i-trapezium.
Thatha indawo yokuma, ubeke iSandbag ehlombe lakho lesokudla. Lunge kwesokudla, gcina ibhalansi ngengalo yesokunxele eyeluliwe. Buyela endaweni yokuqala, yenza okufanayo izikhathi ezingu-10-12. Beka iSandbag phezu kwehlombe lakho lesokunxele. Yenza okufanayo emlenzeni wesobunxele.
7. Amaphaphu aya phambili nesikhwama seSanti emahlombe.
Ukuzivocavoca kusebenzisa imisipha yemilenze, umgogodla, amahlombe, i-deltoids, i-trapezium.
Ngena endaweni yokuma. Beka iSandbag ehlombe lakho lesokudla bese ujikela phambili. Buyela endaweni yokuqala. Phakamisa isikhwama seSandbag phezu kwekhanda lakho bese usibeka ehlombe lakho lesokunxele. Gxumela phambili emlenzeni wakho wesobunxele.
8. Ipulangwe elinokunyakaza kweSandbag.
Ukuzivocavoca kuthuthukisa imisipha yomgogodla, imilenze, amahlombe.
Ngena epulangeni. Beka izinyawo zakho banzi kancane kunamahlombe akho, Sandbag ulele ngaphansi kwesifuba. Ukuma epulangeni elule izingalo. Hudula isikhwama seSandbag ngapha nangapha ngesandla ngasinye.
I-Sandbag ingenye yemishini yezemidlalo eguquguqukayo kakhulu yokusetshenziswa ekhaya nasejimini:
- Ithatha indawo encane
- Ithatha indawo yebha, amakhekhe, izisindo.
- Ikuvumela ukuthi ulungise isisindo kalula ngokunciphisa noma ukukhulisa izikhwama ezigcwele.
- Ngendlela yokugcwalisa, isihlabathi noma isibhamu sokuhola sivame ukusetshenziswa.
Ngenxa yalezi zici, izivivinyo eziningi eziyisisekelo zingashintshwa ngaphansi kwe-Sandbag futhi zihlanganiswe nanoma yiziphi ezengeziwe.
Izame, buka izinguquko zakho. Thuthukisa, ukhuthazele ngokwengeziwe. Futhi izikhwama zokuthenga ngeke zisaba isivivinyo kuwe.