Uninzi lwabaqeqeshi bayazi kakuhle kakuhle oko kusetshenziselwa ukunyusa imisipha ephezulu kunye neyaphantsi, kodwa akusoloko iquka izihlunu ze-oblique. Makhe sibone ukuba ziphi kunye neengqalelo ezifanele zihlawule.
Imisipha ye-press-anatomy
Izisipha ze-oblique ze-press zenzelwe ukuguqula umzimba. I-muscle ye-oblique yomzimba yangaphakathi isisiseko, kufuphi nomva, kwaye isisu esiswini sangaphandle se-oblique sisondele ngokulandelanayo. Ngexesha lokutshintsha ukuya ngasekunene, i-muscle ye-oblique yangaphandle yecala iyajika kwaye imisipha yangaphakathi yangasese kunye nangona kunjalo. Kubalulekile ukuba ezi zihlunu zithengiswe, njengoko esi siqinisekiso sempiliso yomgudu wakho, kunye nesimo esivamile sezitho zangaphakathi zesisu esiswini. Itheyibhile ye-muscle ebuthakathaka kwingingqi ye-lumbar inokudala i-asymmetry kwinqeni.
Ukuqiniswa kwemixube ye-press
Ngoko, ukubaluleka kweli qela leemisundu zenkcazelo kucacile, makhe sijonge kwiimvavanyo ezinika impembelelo efunwayo. Kuluhlu lwezinto ozenzayo kufuneka kube nezinto ezaneleyo zokuguqulwa komzimba ngezindlela ezahlukeneyo.
Iphutha le-newbie: abaninzi bakholelwa ukuba ukugubungela i-press, baya kuphelisa amanqatha amaninzi kunqeni. Ngelishwa, kuya kufuneka udideke. Ewe, umthwalo uxhobisa umzimba ukuba usebenzise amandla kwiindawo zokugcina, kodwa ngaphandle kokutya awukwazi ukwenza. Ngaphezu koko, ukuba wenza izivivinyo zokuqinisa imisipha yocindezelo, unokufumana umphumo oyifunayo. Esikhundleni sesinqe esisinyeneyo, uya kuba ngumnikazi wenguqu yakhe "eyongeziweyo". Oku kubangelwa ukuba imisipha iqiniswa kwaye inyuke kancane kwimiqulu, kunye nomlinganiselo wesalathisi se-fat added to it that you have not burned yet. Ngokukhawuleza umphumo onjalo ungabonakali ukusuka kwintlambo yezentlambo (kunye nabo baqaphele kakhulu kwaye bangathathwe ngabo). Ngenxa yoko, unomthombo ocacileyo, ufihliwe phantsi kweoli kunye nokunganeliseki emva kwakho konke ukukhangela kwisibuko. Kodwa kulungele ukuba uhlaziye ukutya kwakho kwaye uqale ukugcina ukutya okunempilo, kwaye umphumo uya kukumangazela.
Nangona ukuqhuba umzimba kuhlose ukuqinisa imisipha yesicindezelo esiswini, qaphela ngokucokisekileyo indlela. Ukuba usebenza kwiimisipha eziphezulu kwaye wenze i-twist kumgangatho okanye kwi-bench incline, qi ni sekise ukuba izibhambathiso zakho azigciniwe kwaye ungazitsali iintloko zakho ngezandla zakho (lo ngumthwalo owengeziwe entanyeni). Xa usebenza kwiisifuba ze-oblique, zama ukulungisa izibilini kwindawo enye kwaye ke uhlukanise indawo ekujoliswe kuyo. Ukuphikisana ungenza ngokuma ngokuthe tye, nakwi-slope, xa umzimba uphathelene nomgangatho. Ukuba ukuqeqeshwa kunikezelwa kuwe lula, ungayisebenzisa
Ukusetyenziswa ngokulinganayo okusebenzayo kuya kuba yi-classical twist kumgangatho, kunye nomlinganiselo ophela nje ngokuba ugoba isandla sokunene kumadolo asekhohlo kunye nangoko.
Ungalilibali iphuzu elinye elibalulekileyo: injongo yakho kukugcina izihlunu zokusasaza kwiphepha, kodwa ungazifaki. Ungaziqonda njani xa uyeka ukuyeka ukunyusa umthwalo? Kwanele ukukhangela kwisibuko. Ukuba yonke into efanayo uyiphuthele iphuzu xa kufuneka ucofe kwiibhuleki, ungadikibala. Kwanele ukukhuphela okwesikhashana naziphi na izivivinyo ezithintekayo kwiisifuba ze-oblique, kwaye ziya kutshatyalaliswa ngokukhawuleza ngobukhulu. Zisebenze ngokwakho, uzive njengomtyhileli kwaye udale umzimba owake wawuphupha.