Uninzi lwabathandi be-Crossfit kunye ne-gym, ngakumbi abaqalayo, boyikiswa sisileyithi. Akukho mntu ubeka isileyi ngaphandle kokuba unomqeqeshi wobuqu onokukufundisa indlela yokuyisebenzisa.
Nangona kunjalo, i-Prowler Sled okanye i-sled ilula ukuyisebenzisa kwaye ikhuselekile xa isetyenziswe ngokuchanekileyo, oku kuthetha ukuba akunakwenzeka ukuba siza kuzilimaza xa sisebenzisa enye. Ukubandakanya i-prowling isileyi sokuzilolonga kwakhona kunika inkitha yeenzuzo.
Yintoni na?
Isileyi seprowler sisileyi esineqonga apho iipleyiti zobunzima zinokupakishwa, kunye neereyile, iintsimbi, okanye imiqheba (indawo kunye nobude bunokwahluka) ezinokubanjwa ukutyhala okanye ukutsala isileyi emhlabeni ukusuka ejimini.
Abantu abaninzi bavele batyhale okanye batsale isileyi ngeereyili, imivalo, okanye izibambo, kodwa abanye banoncamathiselo evumela ukuba i-harness iqhotyoshelwe. Ngale ndlela, sinokubeka intambo emagxeni ethu kwaye sitsale isileyi ngomzimba wethu, sijonge ngakwisileyi okanye kude naso.
Iinzuzo zokusetyenziswa kwayo
Kukho ukuguquguquka okuninzi kunye nesileyi. Singayityhala, siyitsale, siyirhuqe ngentambo, kwaye siyilawule ngokulula ngokuguqula ubunzima, iiseti, kunye namathuba omsebenzi/okuphumla ukuze sifezekise iinjongo zoqeqesho ezahlukeneyo. Ukutyhala okanye ukutsala isileyi esingenasisindo (okanye esilula) ixesha elide ngokuqinisekileyo kuya kuvavanya ukunyamezela kwentliziyo ukuze sikwazi ukugcina umsebenzi ixesha elide.
Ukunyuka kwe-muscle hypertrophy
I-prowler's push ibandakanya i-quads, i-glutes, i-abs, i-erectors, kunye nomzimba ophezulu ukuze uhlale uqinile kwaye unekhontrakthi ixesha elide.
Oku kuqina kunceda ukwandisa ixesha imisipha yakho iphantsi koxinzelelo. Uphononongo lubonisa ukuba ixesha elongezelelweyo phantsi koxinzelelo kunokunceda ukwandisa i-muscle hypertrophy ngaphezu koqeqesho oluqhelekileyo lokuxhathisa. Ekubeni i-prowler's push inceda umngeni emzimbeni wakho wonke, yindlela enhle yokwakha imisipha yonke indawo.
Ukuphucuka kwendlela yokubaleka
I-sled push inceda ukunyusa imveliso yamandla omzimba asezantsi kunye namandla okusabela komhlaba ngexesha lokubaleka, i-sprinting, kunye nezinye iintshukumo zembaleki. Oku kunceda ukudala imitsi ekhawulezayo, eyomeleleyo.
Sinokutshintsha i-angle esihamba ngayo, elinganisa i-hip kunye ne-knee drive efunyenwe kwi-mechanics ebalekayo. Uphononongo lucebisa ukuba ukuphumeza uqeqesho lwe-sled kunye nawuphi na umthwalo kunokuncedisa ukuvelisa ukusebenza okukhulu kwe-sprint, xa kuthelekiswa nokuqeqeshwa kwe-sprint ngaphandle kokuchasana.
Uqeqesho olusebenzayo
Kuyo yonke imidlalo emininzi kunye nobomi bemihla ngemihla, ukukwazi ukwenza isivumelwano se-trunk kunye nomzimba ophezulu wokuthwala, ukutsala, kunye nokutyhala imithwalo enzima kunokuba luncedo.
I-sled push ngumsebenzi osebenzayo ocela umngeni kuwo wonke umzimba. Lo mzekelo wokuhamba uguqulela kwimisebenzi yemihla ngemihla. Uphononongo lubonisa ukuba uqeqesho olusebenzayo lunokuba nempembelelo enkulu ngokubanzi kumandla, ukunyamezela, kunye namandla xa kuthelekiswa noqeqesho lwendabuko.
amandla acalanye
Ukutyhala isileyi kuthetha ukuba sigcina umzimba wethu ophezulu uqinile ngelixa sihambisa imilenze yethu. Oku kwenza ukuba kufane nokuzivocavoca okufana ne-squats yomlenze omnye okanye i-unilateral leg press, apho siqeqesha macala omabini omzimba ngokulinganayo.
Ukuzilolonga kwamazwe amabini kunenzuzo, kodwa ukuba kukho ubuthathaka okanye ukungalingani emzimbeni, kunokulungiswa ngecala elinamandla. Ukuqeqeshwa kwe-unilateral kunokunceda ukuphucula ukungalingani kwemisipha kunye nokunceda ukuphucula ukusebenza ngokubanzi, kungakhankanyi ukunciphisa umngcipheko wokulimala. Oku kungenxa yokuba okukhona amandla alungeleleneyo, kokukhona sincipha amathuba okuba siphuhlise iipateni zembuyekezo zentshukumo ezinokusilimaza ekuhambeni kwexesha.
ukulahleka kwamafutha omzimba
I-prowler push iyaguquguquka kwaye inokulungiselelwa abaqalayo okanye amanqanaba aphezulu okuqina. Nokuba yeyiphi na indlela, yindlela eluncedo yokufumana ukubetha kwentliziyo yakho. Kwaye, ukuba enye yeenjongo zakho kukunciphisa ubunzima bomzimba, iluncedo nasekutshiseni iikhalori kunye namafutha omzimba.
Uphononongo lucebisa ukuba ukwenza umthambo osebenza ngamandla aphezulu njengokutyhala kwe-prowler kunokutshintsha ukwakheka komzimba wonke kwaye kuncede ukunciphisa amanqatha omzimba. Ngoko ukuba enye yeenjongo zakho kukulahlekelwa ngamafutha omzimba, i-sledding inokunceda.
Isetyenziswa njani?
Nangona isileyi silula ukuyisebenzisa, abantu abaninzi benza impazamo yokutyhala okanye ukutsala isileyi ngeenyawo zabo ezisondelelene kakhulu, leyo yindlela engasebenziyo yokujikeleza. Kananjalo asifuni ukubeka iinyawo zakho kude kakhulu - ukwandisa isiseko sakho senkxaso kunokunciphisa amandla.
Kunoko, siya kusebenzisa indawo yonyawo lwendalo, apho iinyawo zihambelana ne-pelvis kunye namagxa. Ngale ndlela, ii-mechanics zokutyhala okanye ukutsala isileyi zifana nokubaleka okanye ukuhamba, kunye ne-torso encike kancinci phambili okanye ngasemva ngexesha lokutyhala kunye nokutsalwa kwesileyi.
Ukusuka kumbono wokhuseleko, siya kuqinisekisa ukuba sigcina umqolo ungathathi hlangothi ngamaxesha onke. Ngenxa yokuba ubunzima be-sled buphezu kwamagxa akho kwaye kungekhona intloko yakho, umva, okanye intamo, kukho umngcipheko omncinci weentlungu zentlungu okanye ukulimala kunye ne-sled sled kunomsebenzi onjenge-back squat.
Nangona kunjalo, kuhlala kukho umngcipheko weengxaki zomqolo ukuba siphindaphinda ukugoba okanye ukujikeleza umqolo wethu ngelixa sityhala okanye sitsala isileyi. Ukukhusela umqolo, siya kuqinisekisa ukuba sihlala sibambe iziko xa sityhala okanye sitsala isileyi.
umthambo ngesileyi
Ukuzama i-prowler sled, kukho iintshukumo ezininzi ezinokunyusa izinga lokubetha kwentliziyo.
tyhala ngesileyi
- Siya kuma, sijongene nesileyi kunye neenyawo zethu ububanzi be-hip-width ngaphandle.
- Siya kuthembela phambili kwaye sibambe iileyili, izibambo okanye imivalo ekuphakameni okufunwayo. Singayenza le ntshukumo ngeengalo zethu zoluliwe okanye Sinokubamba isileyi ngezandla zethu kufutshane nesifuba sethu (njengakwindawo yokutyhala).
- Siza kugxadazela iinyawo ukuze unyawo olunye lube ngaphambili.
- Sizakucudisa undoqo kwaye siqhube ngomphambili ukutyhala isileyi ukuya phambili.
- Siza kuqhubeka nokuya phambili, sityhala ngenyawo elikhokelayo ukwenza amandla.
- Siza kugcina isisu sisebenza, amadolo ahambelana neenyawo kunye neenyawo ngokuhambelana ne-pelvis.
- Siza kuqhubeka nokutyhala isileyi malunga neenyawo ze-50, okanye kangangoko indawo yoqeqesho ivumela.
isitsali sesileyi
- Ngelixa ubambe iileyili, izibambo okanye imivalo ye-Prowler isilayidi kwindawo ephakamileyo efunwayo, siya kuhlala emva ezinqeni kuze kube yilapho iingalo zandiswa ngokupheleleyo.
- Siza kucudisa undoqo wethu kwaye sitsale isileyi ngakuthi ngelixa sibuya umva ngonyawo olunye.
- Siza kuqhubeka nokubuya umva iingalo zethu zolulwe ngokupheleleyo.
- Siza kugcina isisu sibandakanyeka, amadolo ahambelana neenyawo kunye neenyawo ngokuhambelana ne-pelvis.
- Siza kuqhubeka nokutsala isileyi malunga neenyawo ze-50, okanye ukuya kuthi ga apho indawo yoqeqesho ivumela.