Rol bol rεktus abdominis
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Rol bol rεktus abdominis
di Rol Bol Rεktus Abdominis εksεsayz na wokaut we rili ifektiv we de tכk bכt di kכr, patikyular di rεktus abdominis, we na di mכsul we rispansabl fכ di apinεns fכ wan ‘siks-pak’. Dis ɛgzampul fayn fɔ wan wan pipul dɛn we de na ɔl di fitnɛs lɛvɛl dɛn, frɔm di wan dɛn we de bigin to di wan dɛn we dɔn go bifo, we de aim fɔ mek dɛn kɔr strɔng ɛn fɔ mek dɛn gɛt mɔ stebiliti. Pipul go want fɔ du dis ɛgzampul bikɔs i nɔ jɔs de mek di bɛlɛ gɛt trɛnk ɛn difinishɔn, bɔt i de mek di pɔsin tinap fayn ɛn i de ridyus di risk fɔ mek yu gɛt bak pen.
Okukubidde ku: Nkugiyigisa Rol bol rεktus abdominis
- Slow slow rol dɔŋ pan di bɔl, kip yu lɔwa bak in kɔntakt wit di bɔl, te yu bɔdi fɔm wan stret layn frɔm yu ed to yu ni.
- Engage yu abdominal muscles εn slow slow rol bak op, kכl yu torso tכwεd yu thighs, we yu de kip yu an dεm bihain yu ed.
- Hol dis posishon fכ fכ sεkכnd, fil di kכntrikshכn na yu rεktus bכdi.
- Smɔl smɔl, put yusɛf dɔŋ bak to di say we yu bigin ɛn ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Rol bol rεktus abdominis
- Kɔntrol Yu Muvmɛnt: Nɔ rɔsh fɔ pas di muvmɛnt. Slow ɛn kɔntrol muvmɛnt na di men tin fɔ mek yu bɛlɛ mɔsul dɛn wok fayn fayn wan. We yu rɔl di bɔl tumɔs kwik ɔ yu de muv di jɔk, dat kin mek yu wund ɛn di mɔsul dɛn nɔ kin wok fayn.
- Engage Your Core: Wan ɔda mistek we dɛn kin mek na we yu nɔ de ɛnjɔy di kɔr fayn fayn wan we yu de du di ɛksesaiz. Fokus fɔ tayt yu bɛlɛ mɔsul dɛm as yu de rol di bɔl to yu chɛst, ɛn afta dat bak as yu de ɛkstɛnd bak aut.
- Kip Yu Bak Stret: Nɔ arch ɔ hunch yu bak we yu de du ɛksɛsayz. Fɔ kip yu bak stret ɛn alaynɛd wit yu hip ɛn leg impɔtant fɔ mek yu nɔ wund ɛn mek shɔ se dɛn de tɔch di kɔrɛkt mɔsul dɛn.
- Briz Fayn: Mɛmba fɔ blo
Rol bol rεktus abdominis Ebitala by'omuyigiriza
Mwebale kuteekamu Rol bol rεktus abdominis?
Yes, di wan dɛn we de bigin kin du di Roll Ball Rectus Abdominis ɛgzampul. Bɔt dɛn fɔ mek shɔ se dɛn kɔntinyu fɔ gɛt di rayt fɔm ɛn kɔntrol fɔ mek dɛn nɔ gɛt ɛni injuri. I fayn ɔltɛm fɔ bigin wit layt intensiti ɛn smɔl smɔl i de go ɔp as yu trɛnk ɛn bia de go bifo. If yu na nyu pɔsin fɔ ɛksesaiz, i go fayn fɔ mek pɔsin we de tren yu ɔ pɔsin we sabi du fitnɛs gayd yu fɔ du di muvmɛnt dɛn fɔ mek shɔ se yu de du dɛn kɔrɛkt wan.
Ki kitiibwa eby'okukozesa omuntu Rol bol rεktus abdominis?
- Di Ɛgzampul Bɔl Jɛknayf: Dis vɛshɔn de mek yu fɔ put yu fut pan ɛksɛsayz bɔl ɛn yu an dɛn na grɔn, dɔn yu fɔ put yu ni dɛn insay yu chɛst we yu de kip yu plank pozishɔn.
- Di Swis Bol Rollout: Dis chenj de aks yu fɔ nil dɔŋ pan mat ɛn put yu an pan Swis bɔl, dɔn rol di bɔl away frɔm yu bɔdi we yu de kip yu abs tayt.
- Di Mɛdisin Bɔl V-Up: Dis vɛshɔn involv fɔ ledɔm flat na yu bak wit mɛrɛsin bɔl na yu an, dɔn yu de yuz yu abs fɔ es yu bɔdi ɛn yu leg dɛn di sem tɛm fɔ mek wan ‘V’ shep.
- Di Stebiliti Bol Payk: Dis chenj de mek yu stat na plank pozishɔn wit yu fut pan stebiliti bɔl, dɔn yu fɔ yuz yu abs fɔ es yu
Eby'okukozesa omulungi okugabana n'eby'omanyi Rol bol rεktus abdominis?
- baysikul Krεnch na כda bεnεfit εksεsayz we de kompliment di Rol Ball Rεktus Abdominis, as dεn de tכk to di rεktus abdominis εn obliques, we de εnhans di rotashכnal trεnk εn gi mכr bεlε divεlכpmεnt fכ di bכdi mכsul dεm.
- Leg Raises na fayn komplimentari eksasaiz to di Roll Ball Rectus Abdominis, as dεn de fכs tכk di lכw pat pan di rεktus abdominis, we de mek sכh se di כl abdominal rijyכn de divεlכp ivin.
Amagamba ag'ewayogenze Rol bol rεktus abdominis
- Rol bol ab eksasaiz
- Rɛktus Abdominis Wok ɔt
- Wɛst Toning Ɛgzampul dɛn
- Rol bol kor wokaut
- Abdominal Strɔng wit Rol Bɔl
- Rol Bol Eksesaiz fɔ Wɛst
- Rɛktus Abdominis Bɔl Ɛksesaiz
- Waist sculpting rol bol wokaut
- Rol Ball Abdominal Trenin we yu de du
- Strɔng Rɛktus Abdominis wit Rol Bɔl