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Band wokhala kupindika

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiNgoma
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
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Ukuxhumana kwe Band wokhala kupindika

The Band Seated Twist ndi masewera olimbitsa thupi omwe amapangidwa kuti alimbitse pachimake, makamaka kulunjika ma oblique anu ndi minofu yam'mimba. Ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa kukana kungasinthidwe mosavuta. Anthu angafune kuchita masewera olimbitsa thupi kuti akhale okhazikika, kuwongolera kaimidwe kawo, ndikuwonjezera mphamvu zozungulira, zomwe zimapindulitsa pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band wokhala kupindika

  • Gwirani malekezero a gululo ndi manja onse awiri ndikutsamira pang'ono, ndikusunga msana wanu molunjika ndikupangitsa abs yanu.
  • Sonkhanitsani torso yanu kumanja, kukokera gululo ku chiuno chanu chakumanja kwinaku mutayimitsa miyendo yanu ndipo abs yanu ikugwira ntchito.
  • Imani kaye pang'ono kenako ndi kubwerera ku malo apakati.
  • Bwerezani kupotokola kumbali yakumanzere, kukokera gululo kumbali yakumanzere kwanu, kuti mutsirize kubwereza kumodzi kwathunthu kwa masewerawo.

Izinto zokwenza Band wokhala kupindika

  • Malo Oyenera a Band: Gwirani gulu lotsutsa ndi manja onse awiri ndikuwonetsetsa kuti lili ndi zovuta. Gululo liyenera kugwiridwa pachifuwa ndipo manja anu atambasulidwe patsogolo panu. Pewani kugwira gululo motsika kwambiri kapena lokwera kwambiri chifukwa lingayambitse kupsinjika pamapewa kapena khosi.
  • Mayendedwe Oyendetsedwa: Mukapindika, chitani mowongolera, kuwonetsetsa kuti mayendedwe anu akuchokera pachimake chanu. Pewani zopindika kapena zopindika mwachangu chifukwa izi zitha kuyambitsa kupsinjika kwa minofu kapena kuvulala. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, oyendetsedwa bwino kuti mugwirizanitse minofu yanu yapakati bwino.
  • Sungani Thupi Lapansi Lokhazikika: Thupi lanu lapansi liyenera kukhala lokhazikika panthawi yonse yochita masewera olimbitsa thupi. Kulakwitsa kofala ndikusuntha

Band wokhala kupindika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band wokhala kupindika?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band. Komabe, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Kupindika pansi ndi ntchito yabwino kwambiri pachimake, makamaka kulunjika pa obliques. Ndiwothandizanso pakuwongolera kusinthasintha komanso kuzungulira kwa msana. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu ndi chipiriro chawo chikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band wokhala kupindika?

  • Band Seated Oblique Twist: Kusiyanaku kumaphatikizapo kukhala pa mpira wokhazikika ndi gulu lokhazikika kutsogolo kwanu, ndi kupotoza torso yanu kumbali pamene mukukoka gululo.
  • Band Seated High-to-Low Twist: Mukusintha uku, mumangika gululo pamwamba panu, khalani pansi, ndi kukokera gululo pansi ndi thupi lanu, ndikuchita zolimbitsa thupi zanu.
  • Band Seated Row ndi Twist: Kusiyanaku kumaphatikiza mzere wokhala ndi torso kupindika. Mumakhala ndi miyendo yanu yotambasula, gululo likuzungulira mapazi anu, ndipo pamene mukukoka gululo kwa inu, mumapotoza torso yanu.
  • Band Seated Twist with Leg Lift: Mukusintha uku, pamene mukupotoza torso yanu ndi bandi, mumakwezanso mwendo umodzi pansi, ndikupangitsa

Izinto zokufunda ezishisa ezivumelekile Band wokhala kupindika?

  • Bicycle Crunch ndi ntchito ina yowonjezera monga momwe imagwirira ntchito minofu yapachiyambi komanso imayambitsa chinthu chokhazikika chomwe chingathe kuonjezera mphamvu ndi zovuta zolimbitsa thupi, zomwe zimapatsa mphamvu zolimbitsa thupi ndi chikhalidwe chokhazikika cha Band Seated Twist.
  • Zochita za Plank zimakwaniritsa Band Seated Twist chifukwa pamene Seated Twist imayang'ana pa mphamvu zozungulira, Plank imathandiza kumanga mphamvu ya isometric mu minofu yomweyi, kupanga masewera olimbitsa thupi ozungulira.

Amaxabiso angamahlekwane kanye Band wokhala kupindika

  • Kuchita masewera olimbitsa thupi m'chiuno
  • Kupotoza m'chiuno ndi gulu
  • Elastic band waist Workout
  • Kulimbitsa thupi kwa band wokhala pansi
  • Resistance band m'chiuno ntchito
  • Pakhala kupindika ndi gulu
  • Zochita zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Kulimbitsa m'chiuno ndi gulu
  • Kulimbitsa thupi kwa band kwa kupotoza m'chiuno