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45 ° Side Bend

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe 45 ° Side Bend

Madigiri 45 Side Bend ndi masewera olimbitsa thupi omwe amalunjika pa obliques, kupititsa patsogolo mphamvu zapakati ndikuwongolera kusinthasintha. Ndiwoyenera kwa okonda zolimbitsa thupi pamilingo yonse, kuyambira oyamba kumene mpaka apamwamba, omwe amafuna matani apakati komanso amphamvu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungakuthandizeni kukonza kaimidwe, kuchepetsa ululu wammbuyo, komanso kulimbitsa thupi lonse komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi 45 ° Side Bend

  • Kusunga chiuno ndi miyendo yanu, pindani pang'onopang'ono thupi lanu kumanja, ndikuyang'ana mbali ya madigiri 45, mpaka mutamva kutambasula kumanzere kwa mimba yanu.
  • Gwirani motere kwa masekondi angapo, kuwonetsetsa kuti mukupuma bwinobwino.
  • Pang'onopang'ono bwererani kumalo anu oyambira, kusunga ulamuliro komanso osalola mphamvu yokoka kukukokerani mmbuyo mofulumira.
  • Bwerezaninso ndondomeko yomweyi kumanzere, kutembenuzira thupi lanu kumanzere kuti mumve kutambasula kumanja kwa mimba yanu.

Izinto zokwenza 45 ° Side Bend

  • Gwirani Ntchito Yanu: Kulakwitsa kofala sikuphatikiza minofu yayikulu panthawi yochita masewera olimbitsa thupi. Kuti mupindule kwambiri ndi kupindika kwa mbali, onetsetsani kuti mumangitsa minofu ya m'mimba nthawi yonse yoyenda. Izi sizidzangokuthandizani kuti mukhalebe okhazikika komanso okhazikika komanso mugwiritse ntchito abs yanu bwino.
  • Lamulirani Mayendedwe Anu: Pewani mayendedwe othamanga, ogwedezeka mukamapindika mbali. M'malo mwake, yesetsani mayendedwe apang'onopang'ono, olamuliridwa momwe mungamve minofu yanu ya oblique ikugwira ntchito. Izi zidzakuthandizani kupewa kuvulala ndikuwonetsetsa kuti mukulunjika bwino minofu yoyenera.
  • Osatambasula: Ndikofunikira kuti musamapindike kwambiri kumbali. Kutambasula kungayambitse kupsinjika kwa minofu kapena zina

45 ° Side Bend Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda 45 ° Side Bend?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a 45 Side Bend. Ndi masewera olimbitsa thupi osavuta omwe angathandize kusintha kusinthasintha ndi mphamvu pakatikati ndi minofu ya oblique. Komabe, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikusunga mawonekedwe oyenera kuti asavulale. Ayeneranso kuonetsetsa kuti asatambasule. Ngati mukumva kusapeza bwino kapena kuwawa, ndikofunikira kusiya ndikufunsana ndi akatswiri olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo 45 ° Side Bend?

  • 45 Degrees Side Bend yokhala ndi Resistance Band: Pakusinthika uku, gulu lotsutsa limagwiritsidwa ntchito kuwonjezera kupsinjika pamene likuchita mapindikidwe am'mbali, kupititsa patsogolo kulumikizana kwa minofu.
  • 45 Degrees Side Bend yokhala ndi Dumbbell: Kugwira dumbbell m'dzanja limodzi ndikumapindika m'mbali kumatha kuwonjezera mphamvu yolimbitsa thupi.
  • 45 Degrees Side Bend pa Mpira Wokhazikika: Kuchita mbali yopindika pa mpira wokhazikika kungathandize kuwongolera bwino komanso mphamvu yayikulu.
  • 45 Degrees Side Bend pa Yoga Mat: Kusinthaku kumachitika pa yoga mat, kuyang'ana pakuyenda pang'onopang'ono, kolamulirika komanso kupuma mwakuya kuti muwonjezere kusinthasintha komanso kupumula.

Izinto zokufunda ezishisa ezivumelekile 45 ° Side Bend?

  • "Russian Twists" ndi masewera ena omwe amalumikizana bwino ndi madigiri 45 a Side Bend, pamene amagwira ntchito zonse za obliques ndi rectus abdominis, kupititsa patsogolo mphamvu zozungulira komanso kulimbikitsa pakati pakatikati.
  • Potsirizira pake, "Plank" ndi masewera olimbitsa thupi abwino kwambiri chifukwa, pamene 45 ° Side Bend ikuyang'ana pa obliques, Plank ndi ntchito yolimbitsa thupi yomwe imalimbitsa dera lonse la m'mimba, kuphatikizapo m'munsi kumbuyo, kupititsa patsogolo ubwino wa Side Bend. .

Amaxabiso angamahlekwane kanye 45 ° Side Bend

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa 45 ° mbali
  • Zochita zolunjika m'chiuno
  • Kulimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Kulimbitsa thupi kwa madigiri 45
  • Zochita zochepetsera m'chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Zolimbitsa thupi zopindika mbali imodzi
  • 45 madigiri kulimbitsa thupi m'chiuno