Ukuzivocavoca ngebhande le-elastic lokuqina kukuvumela ukuthi usebenze kahle hhayi ekhaya kuphela, kodwa futhi naphakathi nohambo noma iholide. Inzuzo enkulu yebhande le-raber ukuhamba kwayo kalula kunoma iyiphi indawo. Ngolwazi lokuzivocavoca okuthile, ungahlala usesimweni njalo.
Izinzuzo Zokusebenzisa i-Fitness Gum
Izinzuzo eziyinhloko zensini yomzimba yilezi:
- Ikhono lokulungisa izinga lokwelula, okungukuthi, umthwalo ngesikhathi sokuqeqeshwa. Ungaba namabhanti okunwebeka wobulukhuni obuhlukile ukushintsha ijubane lomsebenzi.
- Ukuzivocavoca kwebhande lokunwebeka okusebenza kahle kakhulu kugxile ekuthuthukiseni imisipha yemilenze nezinqe.
- Lapho imisipha ilayishwa, amandla emajoyini ayancishiswa, njengokuqeqeshwa okujwayelekile kokuqina.
- Uma kungenakwenzeka ukusebenza ngesisindo, ukunwebeka kuzoba i-analog enhle kakhulu.
- Ungaqeqesha noma kuphi, nganoma yisiphi isikhathi.
Imithetho yokwenza izivivinyo zomlenze ngebhande lokuqina lokuqina
Ukuze uqedele umsebenzi kahle, kufanele uthobele le mithetho elandelayo:
- Udinga ukusebenzisa umthwalo olungile ngesikhathi sokuzivocavoca umzimba. Uma ukunwebeka kubuthakathaka, kusonge phakathi bese usebenza kulesi simo.
- Akufanele uzame ukwandisa ngenkani umthwalo eqenjini lezicubu ngaphezu kwezinhloso ezithile ezinqunywe kusengaphambili.
- Ukuvivinya ngakunye kufanele kunikezwe izikhathi eziyi-10-15, amasethi ama-2.
- Ngesikhathi sokuqeqeshwa, imisipha yomshini, izinqe kanye nethanga lomlenze kufanele kuqiniswe ngangokunokwenzeka. Noma yikuphi ukubandakanyeka komhlane ongezansi, umgogodla uholela ekulayisheni okungalungile.
- Ukunwebeka kungashintsha isikhundla sayo - ngaphansi kwamadolo, emaqakaleni, ngaphansi kwamadolo. Kuyadingeka ukulawula ukubekwa kwe-elastic futhi ulungise uma kunesidingo.
- Cishe kuyo yonke imithambo yokuzivocavoca, imilenze ibanjwa ihlukaniswe ububanzi behlombe noma ngaphezulu ukuze kusetshenziswe ngempumelelo ukunwebeka.
- Lapho uzivocavoca phansi, kunconywa ukuthi usebenzise umata noma enye indawo ethambile. Amathambo angashaya phansi, adale ukungakhululeki okuzophazamisa ukusebenza kwakho kokuzivocavoca.
- Uma i-elastic izwa kakhulu, ungayiqaqa. Ngemuva kwalokho kunconywa ukuthi kancane kancane wandise ukungezwani kwakhe.
- Kumele kuqashelwe ukuthi ukugqokwa kwebhande le-rubber kungathinta hhayi kuphela ukusebenza kokuzivocavoca, kepha futhi nokuphepha okuphelele. Ngesikhathi sekilasi, lingadabuka futhi libuhlungu. Ukugwema lokhu, kuyadingeka ukuhlola njalo ushungamu ubuqotho. Uma kwenzeka izinyembezi, kufanele kususwe insini.
Ukuzivocavoca ukuqeqesha imilenze nezinqe ngebhande lokuqina lokuqina
Kunokuzivocavoca okuningana okuzosebenza eqenjini lezicubu emilenzeni nasezinqeni. Kunconywa ukuthi ubheke lapho ukungezwani kuhamba khona ngesikhathi seseshini. Uma enye ingxenye ingeziwe emaqenjini afakwe kuhlu (ngaphandle kwabezindaba), khona-ke ukuzivocavoca kufanele kumiswe futhi kuhlolwe ukuthi kulungile yini.
Ukugxuma ngokuthunjwa
Ibhande le-elastic ngaphansi kwamadolo. Ngesikhathi sokugxuma okuncane, kufanele usakaze imilenze yakho ezinhlangothini, ngaphandle kokuvula amadolo akho.
Ukulandelana kokubulawa:
- Hlala phansi, yehlisa umzimba phambili (kepha ungawushiyi). Izandla ziyafana, iminwe ikhombe phansi. Amadolo agobile futhi ahlukene, imilenze ibanzi kunamahlombe.
- Ngesikhathi sokugxuma, imilenze yehliselwa ebangeni lehlombe, amadolo ahlala egobile. Izandla ziphakanyiswe ngenhla kwekhanda ziye kwi-parallel noma kukotini.
Isinyathelo esiseceleni
Ibhande le-Elastic ezingeni le-shin. Ukuhamba nge-lateral kungabizwa nangokuthi ukuhamba kwe-lateral. Umgomo wokuzivocavoca ungukuhamba ngokulandelana kwemilenze lapho uhamba uye eceleni.
Ukulandelana:
- Imilenze mikhulu kancane kunobubanzi bamahlombe, ibhande lokunwebeka kumakhinsini, izingalo ziqoqwe kukhiye esifubeni. Umzimba uthambekele kancane phambili.
- Kulesi sikhundla, kufakwe umlenze owodwa, isisindo sisuka enkabeni phakathi kwemilenze siye esitobhini sobabili.
- Yiya ohlangothini futhi imilenze ibanzi kunezinga lamahlombe.
Kulokuzivocavoca, kubalulekile ukuthi ungayiqoqi ngokuphelele imilenze yakho.
Phindela emuva
Ibhande le-Elastic ezingeni le-shin. Elele esiswini sakho, imilenze ngokunye ivuke. Awudingi ukuziphakamisela phezulu kakhulu - lokhu kuzothena amandla umthelela kwabezindaba.
Kubaluleke kakhulu ukugcina iso emhlane ongezansi, akufanele kube khona ubuhlungu kulo. Ukugwema lokhu, udinga ukuhluza abezindaba ngamandla. Ukuzivocavoca kuhlose ukusebenza imisipha yezinqe nangemuva kwethanga. Lezi zicubu zingaba buhlungu futhi ziphendule ekusebenziseni umzimba.
Ukubuyela emuva
Ibhande le-elastic ngaphansi kwamadolo. Esimweni sokuhlala phansi, amaphuphu angajulile ahlehlela emuva enziwa ngokwesimiso sokuhamba.
Ukulandelana:
- Imilenze ihlukaniswe ububanzi behlombe, amadolo agobile, i-pelvis ihlanganisiwe, i-abs ishubile. Izandla zingagcinwa zisesiphambanweni phambi kwakho. Umzimba uthambekele kancane phambili.
- Thatha isinyathelo esincane emuva ngonyawo lwakho. Imilenze ihlala ihlukaniswe ububanzi behlombe, ayikwazi ukubopha.
- Ukuhambisa omunye umlenze emuva, njengokuhamba okujwayelekile.
Ngesikhathi sokuzivocavoca, kufanele kuqiniswe imisipha yezinqe namathanga aphezulu.
Swing eceleni nge squat
Ukunwebeka kukhuphuka ngaphansi kwamadolo kuphela. Umlenze ujika usendaweni ohleli kuyo, izandla zibekwa phambili nasesinqeni.
Ukulandelana kokubulawa:
- Isikhundla sehhafu-squat, izingalo zibekwe phambili. Zingavalwa. Imilenze kufanele ibe banzi kunezinga lehlombe. Isikhundla esijwayelekile somzimba sihambele phambili. Umzimba wonke kufanele kube sengathi umuntu uhleli esihlalweni izingalo zeluliwe.
- Umzimba welulelwa endaweni emi mpo, omunye wemilenze ushwibeka ohlangothini. Kuleli qophelo, kubalulekile ukukhuphukela ezingeni elithile futhi uthuthukise imiphumela yakho ngokuhamba ngakunye. Ngesikhathi sokuphakamisa, izandla zingabekwa ebhandeni, noma esimweni esiwele.
Ngwenya
Ukunwebeka ngaphansi kwamadolo. Isikhundla phansi, silele ngohlangothi lwakho. Udinga ukubeka isandla sakho ngaphansi kwekhanda lakho, ubeke indololwane yakho phansi. Imilenze igobile emadolweni. Izinyawo kufanele ziphakanyiswe. Kulesi sikhundla, umlenze ophezulu uyaphakama futhi uwe. Kuyafaneleka ukunaka iqiniso lokuthi izinyawo azithinti phansi.
Ukuphoqelela
Ukunwebeka ngaphansi kwamadolo. Ithatha isikhundla se-half-bridge. Izindwani zamahlombe kufanele zithinte phansi, ikhanda lihlala kumata. Izandla zisesimweni samahhala eduze kwe-. Izinqe nengezansi emuva endaweni ephakeme. Izinyawo ziphansi, izithende zicindezelwe ngokuqinile ngokumelene nomunye.
Kuyafaneleka ukunaka ngokukhethekile lokhu, ngoba uma ukuzivocavoca kwenziwa ngokungalungile, iqembu elingalungile lemisipha lizosetshenziswa. Imilenze isakazeka emadolweni ohlangothini. Ukungezwani okuphezulu kufanele kuzwakale ezinqulwini, e-abs nasemisipha yezinqa. Ukuzivocavoca kuqukethe ukusabalalisa imilenze ezinhlangothini nasesimweni esiphambene.
Ibhande lokunwebeka liyindlela ephumelelayo yemisebenzi yezemidlalo engaguquguquki, uma lingekho ithuba lomzimba lokubhekana nezinsimbi zesisindo, kanye nalapho uhamba. Ibhande le-elastic lingena esikhundleni se-expander engasetshenziswa kunoma yiliphi iqembu lemisipha.
- Lapho uqeqesha imilenze nezinqe, kunconywa ukuthi unake ukuma nokuhlala, ukugcina umzimba usezingeni elikhonjisiwe.
- Ezimweni eziningi amadolo agobile, kuthi i-pelvis ihoxiswe.
- Yonke imisipha emzimbeni kufanele ibhekwe ukuze isebenze kahle kakhulu.
- Uma umthelela ngesikhathi sokuzivocavoca udlula imisipha yezinqe nemilenze, kufanele uqinise umshini wokuhambisa bese udlulisela ukungezwani endaweni oyifunayo.
- Ukugwema ukulimala, kunconywa ukuqapha isimo sebhande le-raber, ungayisebenzisi kakhulu.
- Uma itheyipu ikhanya ngesikhathi sokuvivinya umzimba, kufanele isongwe ngamabili bese iqhubeka nokuzivocavoca. Kungcono ukuyifaka esikhundleni secala eliseduze.
