Abaningi abathanda i-Crossfit ne-gym, ikakhulukazi abasanda kuzalwa, basatshiswa isiledi. Akuvamile ukuthi kube khona umuntu owenza isihlibhi ngaphandle uma enomqeqeshi womuntu siqu ongakufundisa ukuthi usetshenziswa kanjani.
Kodwa-ke, i-Prowler Sled noma isihlibhi kulula ukusisebenzisa futhi siphephile uma sisetshenziswa ngendlela efanele, okusho ukuthi mancane amathuba okuthi sizozilimaza uma sisisebenzisa. Ukufaka i-prowling sled ekuzilolongeni nakho kunikeza izinzuzo eziningi.
Kuyini lokhu?
Isihlibhi se-prowler empeleni isihlibhi esinenkundla lapho amapuleti esisindo angabekwa khona, namarayili, amabha, noma izibambo (indawo nobude bungase buhluke) esingabanjwa ukuze siphushe noma sidonse isihlibhi emhlabeni.
Abantu abaningi bavele baphushe noma badonse isihlibhi ngezinsimbi, imigoqo, noma izibambo, kodwa abanye banokunamathiselwe okuvumela ukuthi ihhanisi lixhunywe. Ngale ndlela, singafaka ihhanisi emahlombe ethu futhi sidonse isihlibhi ngomzimba wethu, sibheke ngasesihlibhini noma kude naso.
Izinzuzo zokusetshenziswa kwayo
Kuningi ukuguquguquka kwesihlibhi. Singayiphusha, siyidonse, siyihudule ngehhanisi, futhi siyilawule kalula ngokushintsha isisindo, amasethi, kanye nezikhawu zokusebenza/zokuphumula ukuze sifinyelele imigomo yokuqeqeshwa ehlukene. Ukusunduza noma ukudonsa isihlibhi esingenasisindo (noma esilula) isikhathi eside nakanjani kuzohlola ukukhuthazela kwenhliziyo ukuze sikwazi ukusekela umsebenzi isikhathi eside.
Ukwanda kwe-muscle hypertrophy
I-prowler's push ihlanganisa ama-quads, ama-glutes, i-abs, ama-erectors, nomzimba ongaphezulu ukuze uhlale uqinile futhi unenkontileka isikhathi eside.
Lokhu kuqina kusiza ukwandisa isikhathi imisipha yakho ingaphansi kokucindezeleka. Ucwaningo lubonisa ukuthi ukwandisa isikhathi ngaphansi kokucindezeleka kungasiza ukwandisa i-muscle hypertrophy ngaphezu kokuqeqeshwa okujwayelekile kokumelana. Njengoba ukusunduza kwe-prowler kusiza inselele umzimba wakho wonke, kuyindlela enhle yokwakha imisipha yonke indawo.
Ukusebenza kwe-sprint okuthuthukisiwe
I-sled push isiza ukukhulisa ukukhiqizwa kwamandla omzimba aphansi kanye namandla okusabela phansi ngesikhathi sokugijima, ukugijima, nokunye ukunyakaza kokugijima. Lokhu kusiza ekudaleni amagxathu asheshayo, aqinile.
Singashintsha i-engeli esinyakazayo, elingisa i-hip namadolo etholakala kumakhenikha agijimayo. Ucwaningo luphakamisa ukuthi ukusebenzisa ukuqeqeshwa kwesihlibhi nganoma imuphi umthwalo kungasiza ukukhiqiza ukusebenza okukhulu kwe-sprint, uma kuqhathaniswa nokuqeqeshwa kwe-sprint ngaphandle kokumelana.
Ukuqeqeshwa kokusebenza
Kuyo yonke imidlalo eminingi kanye nokuphila kwansuku zonke, ikhono lokufinyeza umboko nomzimba ongaphezulu ukuze uthwale, udonse, futhi usunduze imithwalo esindayo kungaba usizo.
I-sled push kuwumsebenzi osebenzayo obekela inselele wonke umzimba. Le phethini yokunyakaza ihumusha emisebenzini yansuku zonke. Ucwaningo luphakamisa ukuthi ukuqeqeshwa okusebenzayo kungase kube nomthelela omkhulu jikelele emandleni, ukubekezela, namandla uma kuqhathaniswa nokuqeqeshwa kwendabuko.
amandla ahlangothi olulodwa
Ukusunduza isihlibhi kusho ukuthi sigcina umzimba wethu ongaphezulu uqinile ngenkathi sihambisa imilenze yethu. Lokhu kwenza kufane nokuzivocavoca okufana nama-squats omlenze owodwa noma ukucindezela umlenze owodwa, lapho siqeqesha izinhlangothi zombili zomzimba ngokulinganayo.
Ukuvivinya umzimba kwamazwe amabili kuyazuzisa, kodwa uma kukhona ubuthakathaka noma ukungalingani emzimbeni, kungasuswa uhlangothi olunamandla. Ukuqeqeshwa okuhlangene kungasiza ukuthuthukisa ukungalingani kwemisipha futhi kusize ukuthuthukisa ukusebenza okuphelele, ingasaphathwa yokunciphisa ingozi yokulimala. Lokhu kungenxa yokuthi lapho amandla elingana kakhulu, mancane amathuba okuthi sithuthukise amaphethini okunyakaza ayisinxephezelo angasilimaza ngokuhamba kwesikhathi.
ukulahlekelwa kwamafutha omzimba
I-prowler push iguquguquka futhi ingalungiselelwa abaqalayo noma amaleveli okuqina athuthuke kakhulu. Kunoma ikuphi, kuyindlela enenzuzo yokwenyusa izinga lokushaya kwenhliziyo yakho. Futhi, uma enye yezinhloso zakho kuwukwehlisa isisindo somzimba, kuyasiza nasekushiseni amakhalori namafutha omzimba.
Ucwaningo luphakamisa ukuthi ukwenza umsebenzi osebenza ngamandla kakhulu njengokusunduza kwe-prowler kungashintsha ukwakheka komzimba wonke futhi kusize ukwehlisa amafutha omzimba. Ngakho uma omunye wemigomo yakho kuwukulahlekelwa ngamafutha omzimba, i-sledding ingasiza.
Isetshenziswa kanjani?
Nakuba isihlibhi kulula ukusisebenzisa, abantu abaningi benza iphutha lokusunduza noma ukudonsa isihlibhi izinyawo zabo zisondelene kakhulu, okuyindlela engasebenzi kahle yokuhambahamba. Futhi asifuni ukubeka izinyawo zakho kude kakhulu - ukunweba isisekelo sakho sokusekela kunganciphisa amandla.
Esikhundleni salokho, sizosebenzisa ukuma kwezinyawo zemvelo, lapho izinyawo ziqondana ne-pelvis namahlombe. Ngale ndlela, izinsimbi zokusunduza noma ukudonsa isihlibhi zifana nokugijima noma ukuhamba, i-torso incike kancane phambili noma emuva ngesikhathi sokusunduza nokudonsa kwesihlibhi.
Ngokombono wezokuphepha, sizoqinisekisa ukuthi sigcina umgogodla ungathathi hlangothi ngaso sonke isikhathi. Ngenxa yokuthi isisindo sesihlibhi sisemahlombe akho hhayi ekhanda lakho, emuva, noma entanyeni, kunengozi encane yobuhlungu beqolo noma ukulimala ngesihlibhi sokuphanga kunokuzivocavoca okufana ne-back squat.
Kodwa-ke, kuhlale kunengozi yezinkinga zasemuva uma sigoba ngokuphindaphindiwe noma sizungeza umgogodla wethu ngenkathi siphusha noma sidonsa isihlibhi. Ukuze sivikele umgogodla, sizoqinisekisa ukuthi sihlala sibambe isikhungo lapho siphusha noma sidonsa isihlibhi.
izivivinyo ngesihlibhi
Ukuze uzame isihlibhi se-prowler, kukhona ukunyakaza okumbalwa okungakhuphula izinga lokushaya kwenhliziyo.
isihlibhi push
- Sizosukuma, sibheke isihlibhi izinyawo zethu zihlukene ngobubanzi be-hip.
- Sizoncika phambili futhi sibambe ojantshi, izibambo noma imigoqo ekuphakameni esikufunayo. Singakwenza lokhu kunyakaza ngezingalo zethu zeluliwe noma Singakwazi ukubamba isihlibhi ngezandla zethu eduze kwesifuba sethu (njengakundawo yokuphusha phezulu).
- Sizodiyazela izinyawo ukuze unyawo olulodwa lube ngaphambili.
- Sizocindezela umgogodla bese sishayela ngaphambili ukuze siphushe isihlibhi siye phambili.
- Sizoqhubeka siqhubekele phambili, siphushe ngonyawo oluholayo ukuze sikhiqize amandla.
- Sizogcina isisu sisebenza, amadolo ahambisana nezinyawo nezinyawo ngokuhambisana ne-pelvis.
- Sizoqhubeka nokuphusha isihlibhi esingamamitha angama-50, noma lapho indawo yokuqeqesha isivumela.
umdobi wesihlibhi
- Ngenkathi sibambe ama-rails, izibambo noma imigoqo ye-Prowler sled ekuphakameni esikufunayo, sizohlala emuva ezinqulwini kuze kube yilapho izingalo sezinwetshiwe ngokugcwele.
- Sizocindezela umgogodla wethu bese sidonsa isihlibhi sibheke ngakithi ngenkathi sihlehla ngonyawo olulodwa.
- Sizoqhubeka nokuhlehla izingalo zethu zinwetshwe ngokugcwele.
- Sizogcina isisu sihlangene, amadolo ahambisana nezinyawo nezinyawo ngokuhambisana ne-pelvis.
- Sizoqhubeka nokudonsa isihlibhi cishe ngamamitha angama-50, noma lapho indawo yokuqeqesha isivumela.