Ukunyuka kwamanyathelo kuya kufunda: fudumeza - khwela - uhambe ngokukhawuleza - uzolula, imizuzu eyi-8 fudumeza imizuzu engama-40 khwela i-7 imizuzu yokuhamba ngokukhawuleza.
IsiKhokelo sokuNyuka kwiMeko:
1. Gcina umzimba ujonge phambili ngokumodareyitha, ungagcini nje ukuqinisa isisu, kodwa uphinde udibanise ngokucophelela izihlunu ze-buttocks, umva uqondile njengoko ukhululekile, amehlo aqinile kwaye ajonge ngqo phambili, indawo engundoqo yomntu wonke ifana nentsimbi. ipleyiti, uphephe i-hunchback, kwaye umzimba uzinzile njengoTazan.
2. Iingalo ngokwemvelo zijikeleza kumacala omabini omzimba, unokuzama ukwandisa i-swing rhythmically, ngokuqinisekileyo ungaxhasi ii-handrails kumacala omabini, uthembele kwibhalansi kunye namandla abo.
3. Nika ingqalelo kumyalelo wokufika kweenyawo, kuqala vumela uzwane ukuba luchukumise umhlaba, kwaye emva koko utshintshe ukuya entendeni yonyawo, ithanga, idolo kunye neenzwane zihlala zigcinwe kumgca othe tye, uthintele ngokungqongqo isibhozo sangaphakathi sangaphandle, gcina ukuhamba ngokuchanekileyo.
Ayisebenzi i-treadmillnyuka:
1. Bamba izandla kwaye ungqiyame ngqo okanye ngasemva;
2. Amathambo e-core kunye ne-hip engazinzanga;
3. Ukuhla kweenzwane, unyawo lwangaphambili lunyanzelise amandla omlenze;
4. Thatha amanyathelo amafutshane.
Iisetingi zesantya senzululwazi kunye nesantya:
1. Imizuzu yokuqala ye-8 yokufudumala okupheleleyo, i-slope 8-10, isantya se-3;
2. Emva koko i-8-40 imizuzu ye-sprint epheleleyo, i-slope 13-18, i-speed 4-6 (uhlengahlengiso oluguquguqukayo ngokuhambelana nokufaneleka komzimba ngamnye);
3. Kufuphi ekupheleni kwemizuzu ye-7, nciphisa ngokukhawuleza kwaye uhambe ngokukhawuleza, ukuthambekela kwe-8-10, isivinini 3-4.
Ekupheleni komsebenzi wakho, qiniseka ukuba wolula amathole akho, amathanga kunye nezinqe. Ithole lizolula: Nyathela inyathelo ngonyawo olunye, ngqiyama phambili, kwaye uve ukolula kumqolo wethole lakho. Ukwelula kwethanga: Yima emacaleni emlenzeni omnye, ugobe omnye umlenze emva, kwaye ubambe i-ankle yakho kwaye uyihambise ngasesinqeni sakho. I-Hip stretch: Lala ngomqolo wakho kwi-yoga mat kunye nemilenze yakho igobile, ubeke umlenze omnye phezu komnye, ubambe umlenze wakho ongezantsi kwaye udonsa phambili. Bamba intshukumo nganye imizuzwana engama-20-30.
Ezi zingcebiso zomsebenzi wokunyuka kwe-treadmill. Ngaba uzifundile? Hamba uye kuzama!
Ixesha lokuposa: Oct-16-2024