Isetshenziswa kanjani ibhande lokumelana ne-pedal ukuze uzivocavoce

I-Pedalibhande lokumelana akufani nokujwayelekileibhande lokumelana engasebenzisa izingalo nesifuba kuphela.Ingakwazi futhi ukusebenzisana nezandla nezinyawo.Ungakwazi ukuzilolonga izingalo, imilenze, okhalweni, isisu kanye nezinye izingxenye.Ngesikhathi esifanayo, ukuvinjelwa kwezinyawo kuzinzile, futhi isici sokuphepha siyathuthukiswa.

1.Prone Lift

Lungisa izinyawo zakho ku-pedalibhande lokumelana,goba uqondise ukhalo buyisela izandla emuva ubambe isibambo bese uqondisa umzimba wakho ongenhla ukhumbule ukugcina ukhalo luqondile

2.I-Supine Lift

Bamba ukubamba kweibhande lokumelana ngezandla zombili, qondisa imilenze yakho, bese uqala ukwenza ukunyakaza kokulala ngomhlane wakho.Yiqiniso, awudingi ukuya phansi ngokuphelele, ngoba ngemva kokuya phansi, ungase ungavuki.Vele wehlele kubukhulu bakho.Lapho wenza lokhu, kufanele unake isivinini esingaguquki futhi ungasheshi noma wehle ngokuzumayo.

3.Ukuphakamisa umlenze

Okokuqala, hlala phansi futhi ulungise izinyawo zakho kuma-pedals of the pedalibhande lokumelana, bamba iibhande lokumelana ngezandla zombili alale.Qondisa imilenze yakho, gcina imilenze yakho iqondile, bese uyishwibela phezulu futhi (mhlawumbe kuma-degree angama-90).Lokhu kunyakaza kubuye kwenziwe kuzo zombili izingalo nemisipha yesisu, kodwa kuthambekele kakhulu ekuqeqesheni imisipha yesisu.

4.Ukudonsa kabili ngesandla

Ungama noma uhlale esitulweni.Nyathela ohlangothini olulodwa lwe-ibhande lokumelana ngezinyawo zakho bese ubamba olunye uhlangothi ngezandla zombili.Ngemva kokuyinyathela, yiphakamise futhi yehlise.Phinda lesi senzo ukuze usebenzise ingalo yakho kanye nama-biceps.

Eqinisweni, umsebenzi oyinhloko we-pedalibhande lokumelana kuwukuvivinya ukhalo nokunyakazisa ukhalo ukuze ukhalo lube luncane futhi lusebenzise imisipha okhalo.Kodwa-ke kufanele unamathele kukho.Yisebenzise imizuzu engama-20 ngosuku bese uqala ukuyisebenzisa.Khumbula ukukwenza isinyathelo ngesinyathelo.Ngenxa yokuthi ukuzivocavoca okhalweni akuvamisile ukwenziwa ngezikhathi ezijwayelekile, kufanele wenze izivivinyo zokuzifudumeza ngaphambi kokuzivocavoca.

Ingabe inawo umthelela emisipha yesisu?Uma ulala ngomhlane, kuzoba nomphumela othile.Inqobo nje uma kungase kuthinte amafutha esiswini esingaphansi ukuze kuzuzwe umphumela wokuqeqeshwa okujulile, njengokusebenzisa uhambo oluyisicaba, ukunyathelaibhande lokumelana kuma-degree angu-90 ngezinyawo zakho kanye nomzimba wakho, ukwelula nokuguquguquka, ukuphikelela ekuqeqesheni isikhathi eside , Kungabi ngaphansi kwezikhathi ze-100 isikhathi ngasinye.