I-Hollow iyisimo somzimba esisetshenziswa kakhulu ku-CrossFit, ukuqeqeshwa okusebenzayo, nezinsika, kodwa kunethuba elihle lokuthi ubukwenza okungalungile sonke lesi sikhathi. Ngenxa yalokhu, cishe awukuboni ukuthuthuka okuningi kwamakhono okugwedla iringi, ukusunduza, ukudonsa phezulu, okokumisa izandla, nokwelula kwemisipha okusebenza kahle kakhulu.
Ukuzivocavoca kwe-Hollow nokuqhubeka kwakho kuyindlela ephephile nesebenzayo yokuthuthukisa amandla ajulile, asebenzayo. Sidingida lokhu kuprakthiza okungezansi, okukuvumela ukuthi ungeze lokhu kuprakthiza okuyisisekelo esimisweni sakho sokuqeqeshwa, noma ngabe kungokokuqala uqeqesha leli khono.
Sisho ukuthini ngesikhundla sikaHollow?
Ibonakala ngokufinyezwa komzimba ongaphambili (inkontileka yesisu) kanye nokutshekela kwe-pelvic kwangemuva (ukufeza ukutsheka kwe-pelvic ngemuva, cabanga ngokucindezela izinqe zakho kanzima). Ngokwenza lokhu, sibeka umzimba endaweni engenalutho noma ngendlela efana nebhanana noma isikebhe.
Uma usendaweni engenalutho phansi, kusho ukuthi isinqe sakho nomhlane ophansi kuphela othinta phansi. Amahlombe ehlombe kanye nemilenze enwetshiwe akufanele ithinte phansi, izithende kufanele zihambe nje ngamasentimitha ambalwa ukusuka phansi, futhi izingalo kufanele zinwetshwe ngqo phezulu, zicindezela izindlebe ndawonye. Lesi sikhundla kufanele sibukeke ngendlela efanayo ngesikhathi esiningi sokunyakaza kwejimu esikwenza ejimini, noma ngabe ukudonsela phezulu, umugqa weringi, noma i-handstand.
Lo msebenzi uvame ukusetshenziselwa ukuqinisa umnyombo. Nokho, usebenza kakhulu izicubu kulo lonke iketango langaphambili, okuyimisipha ephambi komzimba wakho. Le misipha yi-hip flexors, i-quadriceps, i-rectus ne-transverse abdominals, kanye nama-oblique angaphakathi nangaphandle.
Izinzuzo ze-Isometric Boat
I-Enduring in the Hollow inikeza izinzuzo eziningi, kokubili kubasubathi abanolwazi kanye nenani labantu bokufaneleka elijwayelekile. Kungumsebenzi othokozisayo wanoma yimuphi umkhuba wokuqeqesha.
Ukuqina komgogodla okuthuthukisiwe
Umgodi usiza ukuqinisa imisipha eqinisa umgogodla ophansi ngesikhathi semidlalo nokunyakaza kwansuku zonke. I-gluteal eqiniswe ngokulinganayo, i-hip flexor kanye nemisipha yesisu isiza ukugcina umgogodla uhambisana kahle futhi kuvimbele ubunzima kuma-vertebrae nama-discs. Sekukonke, ukuqinisa umgogodla kungenye yezindlela ezingcono kakhulu zokubhekana nobuhlungu obuphansi emuva.
Ngaphezu kwalokho, ukutsheka kwe-pelvic kwangemuva kanye nezimbambo ezihoxisiwe zokubambelela okungenalutho kuhle kakhulu ekudambiseni ingcindezi kubo bonke ubude bomgogodla. Isikhundla esihoxisiwe singenye yezindlela ezingcono kakhulu zokuvula umsipha we-abdominis ophambene, okuwumgogodla ojulile ohlinzeka ngokuzinza komgogodla.
Ukuthuthukela ku-Advanced Calisthenics
Ukuma kwe-braced yalesi simo kwenza isisekelo seminyakazo eminingi ye-calisthenics ethuthukisiwe. I-Calisthenics iyisigaba esibanzi sokuzivocavoca komzimba okubandakanya ukuvivinya umzimba okuvamile njengama-push-ups nama-chin-ups, amapulangwe, nokunyakaza kwe-gymnastic okuthuthukisiwe njengama-pushups, ama-handstand, nama-backflips.
Ukunyakaza okuningi kwe-calisthenics kusekelwe endleleni yokuqinisa isisu oyoyithuthukisa ngokuzijwayeza ukuma kwe-Hollow. Uma usuwazi kahle ukunyakaza, kuzoba lula ukufaka izinguquko ezethula ukunyakaza okuya phambili nokuhlehla.
Izinhlobonhlobo ze-Hollow Rock
Imvamisa uma ngibona abantu begeqa amagula akukho neyodwa yalezi zindinganiso ezingenhla efinyelelwayo. Ngezinye izikhathi izinyawo ziphakeme kakhulu emoyeni, okushiya umuntu endaweni ecishe ifane no-L. Ngezinye izikhathi, umhlane ongezansi usuka phansi, futhi ngezinye izikhathi amahlombe ahlala phansi. Futhi lapho ukhathele kakhulu, yilapho isikhundla sizophuka.
Kubha yokudonsela phezulu nasendaweni yesandla, lokhu kungakwazi ukugcina isimo somzimba esiqinile ngokuvamile kubangela ukunwetshwa okukhulu komgogodla, esifuna ukukugwema.
Ngamafuphi, uma ungakwazi ukugcina isimo somzimba ozinzile phansi imizuzwana engu-45 kuya kumzuzu, konke ukunyakaza kwe-gymnastics kuzoba yingozi kakhulu mayelana nokuthuthukisa ukulimala, kanye nokusebenza kancane kancane. Nazi izindlela ezinhlanu zokuqalisa ukwakha indawo engenalutho ukuze uthole amandla ayisisekelo nokuzinza okudingekayo ukuze uthuthukele kumakhono amaningi ejimini.
i-isometric deadbug
Okubalulekile lapha wukuqinisekisa ukuthi umhlane wakho ophansi uhlala phansi. Uma i-engeli enkulu phakathi kwama-shin nama-quads akho, futhi phakathi kwama-quads akho ne-torso, kuzoba nzima nakakhulu. Qala nge-engeli engu-90 degree. Uma lokho kungeyona inselele, susa imilenze yakho emzimbeni wakho ukuze welule ama-engeli. Ungakwazi ukubamba indawo ekahle imizuzu emi-3?
- Qala emhlane wakho amadolo akho egobe nge-engeli engu-90 degree futhi izinyawo zakho zisuke phansi.
- Yelula izingalo zakho ngaphezu kwakho iminwe yakho ibheke ophahleni futhi isilevu sakho sifakwe esifubeni sakho.
- Cabanga ngentshiseko ngokudonsa izimbambo zakho kancane ubheke ku-pelvis yakho ngokucindezela i-abs yakho bese ucindezela ngobumnene umhlane wakho ophansi ungene phansi.
- Lesi sikhundla saziwa ngokuthi i-bug efile. Bamba indawo eqinile umgogodla wakho ucindezelwe phansi futhi umgogodla wakho udonse imizuzwana engama-30 ukuya kuminithi elingu-1. Phinda ukulungisa imijikelezo emi-3.
- Uma ukwazi ukubamba indawo ngokunethezeka, ungakwazi ukwengeza umnyakazo ngokwehlisa kancane umlenze wakho obhekene nengalo ngamayintshi angu-15 ukusuka phansi ngaphambi kokubuyela endaweni yokuqala.
I-Wall Deadbugs
Umqondo kulokhu uwukucindezela izandla zakho odongeni ukuze udale ukungezwani okwengeziwe emzimbeni. Gxila ekuphusheni ngamandla ngangokunokwenzeka ukuze umgogodla wakho uqale ukuluma. Kungakhathaliseki ukuthi ufanelekile kangakanani, uma uzama ukuthuthukisa ukungezwani okukhulu emzimbeni wakho, kuzoba nzima. Bamba imizuzu engu-2-3 (kodwa yeka njengoba kudingeka).
- Lala phansi, izandla zakho ziseduze nodonga futhi amadolo akho egobe nge-engeli engu-90 degree. Izinyawo kufanele zisuke phansi.
- Bamba izingalo zakho ngaphezu kwakho futhi uncike ngodonga.
- Cabanga ngokudonsa izimbambo zakho kancane ubheke ku-pelvis yakho ngokucindezela i-abs yakho bese ucindezela umgogodla wakho ophansi ngobumnene ungene phansi.
- Bamba indawo ngomgogodla wakho ophansi ucindezelwe phansi futhi umgogodla wakho uqine njengoba uqondisa futhi ufaka imilenze yakho phakathi.
- Ukuze ukwenze kuqine kakhulu, bamba ukuma komlenze ngamunye okunwetshiwe imizuzwana embalwa.
i-deadbug nge-band
Ngokufanayo nokuzivocavoca kwangaphambilini, ibhendi izokwengeza ukungezwani okwengeziwe futhi ikuphoqe ukuthi usebenze kanzima ukuze ugcine isikhundla esiphelele. Zama ukufika kumaminithi angu-2-3 (ukuphumula njengoba kudingeka).
- Gcoba ibhande lokumelana ensikeni bese ubamba isiphetho esisodwa esandleni ngasinye.
- Lala ngomhlane wakho amayintshi ambalwa ukusuka endaweni okusetshenzwa kuyo futhi ubeke umhlane wakho kuyo.
- Phakamisa imilenze yakho ukuze ama-hips namadolo akho agobe ama-degree angama-90. Umhlane wakho kufanele ube ugobile ngokwemvelo, izinqulu nomhlane ongaphezulu uthinte phansi nge-arch encane ngemuva.
- Gcina amahlombe akho ecindezelwe phansi, phakamisa izingalo zakho ukuze zime kahle futhi zihambisane namahlombe akho. Ibhendi kufanele ibe yi-taut, "idonsa" izingalo zakho iqonde endaweni okusetshenzwa kuyo.
- Kancane kancane uqonde futhi wehlise umlenze wakho wesokudla uze ube ngaphezu nje komhlaba.
- Njengoba wenza lokhu, khipha wonke umoya kancane kancane emaphashini akho.
- Buyisela umlenze wakho wesokudla endaweni yakho yokuqala bese uphinda ngomlenze wakho wesobunxele.
i-deadbug enemilenze eqondile
Uma i-hamstring flexibility yakho ikuvumela, zama lo msebenzi. Gcina umhlane wakho ongezansi, izinqe ziphansi, futhi imilenze inwetshiwe. Yenza uchungechunge olu-3 lwemizuzwana engama-30-umzuzu ongu-1.
- Ngena endaweni ephansi imilenze yakho iqondile, izinqulu zigobile, futhi izingalo zelulelwe ophahleni.
- Yehlisa ingalo nomlenze ophambene njengoba ukhipha umoya.
- Buyela endaweni yokuqala bese uphinda ngakolunye uhlangothi.
- Phinda uze uzuze inombolo oyifunayo yezimpinda eziphelele.
Tuck Ups
Lokhu kunyakaza kuzokwenza ukuthi usebenze indawo engenalutho ngendlela eguquguqukayo. Gxila ekwenzeni lokhu ngokulawula (imizuzwana emibili ukuze ugoqe namasekhondi amabili ukuze uyekele endaweni yokubamba engenalutho). Yenza amasethi ama-3 we-8-20 reps ngejubane eliphansi.
- Beka izandla zombili ngemuva komzimba wakho, izintende zezandla phansi, iminwe ibheke phambili (izinzwane zakho).
- Gxila emuva kancane ubeke isisindo ezandleni zakho. Izindololwane zizogoba ukuvumela ukuthi uhlehle. Gcina umgogodla wakho mude futhi mude namahlombe akho ekhululekile.
- Gobisa amadolo akho, uwaphakamise phansi futhi uwasondeze esifubeni sakho.
- Gcina imisipha yakho yesisu iqinile futhi umhlane wakho uqinile njengoba unweba imilenze yakho endaweni eqondile. Ungakwazi ukuncika kancane kancane njengoba unweba imilenze yakho.
- Buyisela amadolo akho esifubeni sakho bese uphinda ukulandelana.
Amaphutha amakhulu lapho wenza i-Hollow
Ukuma kwe-Hollow akudingi izinyathelo eziningi. Eqinisweni, umgomo jikelele wokunyakaza uwukubamba ukufinyela kwe-isometric isikhathi esithile ngaphambi kokubuyela endaweni yokuqala. Ngenxa yalokhu, inqubo ngesikhathi sokubanjwa iyingxenye ebaluleke kakhulu yalo msebenzi.
Nawa amanye amaphutha ajwayelekile avelayo uma wenza lokhu:
- Ungacindezeli umhlane ophansi phansi. Isisekelo salokhu kunyakaza yikhono lokucindezela umhlane ophansi ngokumelene nomhlabathi. Ukuze senze lokhu, kufanele sigcine umgogodla uhlanganyela ngaso sonke isikhathi. Uma silahlekelwa ukuxhumana phansi, cabanga ukushintsha indawo engalo nomlenze. Zama ukubamba izingalo zakho emaceleni noma ukugoba amadolo akho. Lokhu kusiza ukunciphisa ukushuba kwemisipha yesisu.
- Gcina amahlombe akho phansi. Lapho wenza i-Hollow, amahlombe ehlombe kufanele ashiye phansi. Uma singakwazi ukufinyeza umgogodla wethu ngokwanele, kungaba nzima ukuphakamisa amahlombe ethu phansi. Khumbula, leli akulona igebe elibalulekile phakathi komhlabathi nomzimba. Sidinga nje ukuphakamisa amahlombe ethu phezulu ngokwanele ukudala ukungezwani okuyisisekelo.
- vala isilevu sakho. Ungaweli ogibeni lwe-chin-to-chest. Lokhu akugcini nje ngokubeka intamo ekuhleleni kokungathathi hlangothi futhi kwandisa ingozi yokucindezeleka kwentamo, kodwa futhi kunciphisa ukucindezeleka emisipha yesisu.