Band jack mpeni khalani mmwamba

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Ngoma
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: , Obliques, Pectineous, Tensor Fasciae Latae

Ukuxhumana kwe Band jack mpeni khalani mmwamba

Band Jack Knife Sit-up ndi masewera olimbitsa thupi omwe amalimbitsa m'mimba mwanu, ma flexible m'chiuno, ndi kumbuyo kwanu, kukupatsani masewera olimbitsa thupi apakati. Ndioyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kukana kwake kosinthika. Anthu angafune kuchita masewerawa chifukwa sikuti amangowonjezera mphamvu komanso kukhazikika komanso kumapangitsa kuti thupi likhale lolimba, kaimidwe, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band jack mpeni khalani mmwamba

• Gwirani malekezero a gululo ndi manja onse awiri, ndipo tambasulani manja anu molunjika pamwamba pa mutu wanu, ndikuwongoleranso miyendo yanu.
• Mukuyenda kumodzi kwamadzimadzi, ikani mmwamba pokweza thupi lanu lakumtunda kuchoka pansi ndikukokera mawondo anu pachifuwa chanu.
• Pamwamba pa kayendetsedwe kake, thupi lanu liyenera kupanga mawonekedwe a V ndipo muyenera kumverera kugwedezeka m'mimba mwanu.
• Pang'onopang'ono tsitsani thupi lanu mpaka pomwe mukuyambira, kukulitsa mikono ndi miyendo yanu, ndikubwereza zolimbitsa thupi zomwe mukufuna kuti mubwerenso.

Izinto zokwenza Band jack mpeni khalani mmwamba

• Mayendedwe Oyendetsedwa: Ndikofunikira kuchita masewera olimbitsa thupi ndi kayendetsedwe koyendetsedwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mudzuke. M'malo mwake, gwiritsani ntchito minofu ya m'mimba yanu kuti mukweze pang'onopang'ono thupi lanu lakumtunda ku mawondo anu pamene mukukweza miyendo yanu kuti mukumane ndi thupi lanu lakumtunda.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kutsitsa thupi lanu mpaka pansi pambuyo pa rep iliyonse kuti thupi lanu likhale lathyathyathya musanayambe rep yotsatira.
• Pewani Kupanikizika kwa Pakhosi: Kulakwitsa kofala ndiko kukoka pakhosi pakukhala. Kuti mupewe izi, yang'anani kusunga khosi lanu m'malo osalowerera ndale.

Band jack mpeni khalani mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band jack mpeni khalani mmwamba?

Inde, oyamba kumene atha kuyesa masewera olimbitsa thupi a Band Jack Knife Sit-up, koma ndikofunikira kudziwa kuti iyi ndi masewera apamwamba kwambiri. Zimafunika kuchuluka kwamphamvu kwapakati komanso kuwongolera. Ngati mutangoyamba kumene, zingakhale bwino kuti muyambe ndi masewera olimbitsa thupi osavuta monga ma sit-ups kapena crunches, ndipo pang'onopang'ono muyambe mayendedwe ovuta kwambiri monga Band Jack Knife Sit-up pamene mphamvu zanu ndi kulimba kwanu zikukwera. . Nthawi zonse kumbukirani kukhala ndi mawonekedwe oyenera kuti musavulale ndikufunsana ndi akatswiri olimbitsa thupi ngati simukudziwa momwe mungachitire masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band jack mpeni khalani mmwamba?

• The Medicine Ball Jack Knife Sit-up: Mukusintha uku, mumagwira mpira wamankhwala ndi manja onse awiri mukamayimilira, ndikuwonjezera zovuta pachimake chanu.
• The Stability Ball Jack Knife Sit-up: Mtunduwu umagwiritsa ntchito mpira wokhazikika kuti upangitse minofu yambiri ndikuwongolera bwino komanso kukhazikika.
• The V-Up Jack Knife Sit-up: M'malo mopinda mawondo anu, mumasunga miyendo yanu molunjika, kupanga mawonekedwe a 'V' ndi thupi lanu pamwamba pa sit-up.
• Leg Single Jack Knife Sit-up: Kusinthaku kumaphatikizapo kukweza mwendo umodzi wokha nthawi imodzi, zomwe zimayang'ana minofu yosiyanasiyana ndikuwonjezera chinthu chovuta.

Izinto zokufunda ezishisa ezivumelekile Band jack mpeni khalani mmwamba?

• Plank: Zochita zolimbitsa thupi zimakwaniritsa Band Jack Knife sit-up polimbitsa minofu yapakati, yomwe imathandizira kukhazikika komanso kupirira kofunikira kuti Band Jack Knife ikhale bwino.
• Njinga za Njinga: Kugunda kwa njinga kumayenderana ndi Band Jack Knife kukhala-mmwamba polunjika kumunsi kwa abs ndi obliques, motero kuwonetsetsa kuyenda kokwanira komanso kulimbitsa thupi kwathunthu kwa m'mimba.