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Benda lakumbuyo

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiNgoma
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
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Ukuxhumana kwe Benda lakumbuyo

The Band Side Bend ndi masewera olimbitsa thupi omwe amalimbikitsa makamaka minofu ya oblique, kupititsa patsogolo kukhazikika kwapakati ndikuwongolera thupi lonse. Zochita izi ndizoyenera anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kumveketsa m'chiuno mwawo ndikuwonjezera mphamvu zawo. Anthu angafune kuchita izi chifukwa sizimangothandiza kuti thupi likhale lopangidwa bwino, komanso limathandizira kaimidwe kabwino komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Benda lakumbuyo

  • Gwirani manja anu molunjika ndi manja oyandikana, pindani pang'onopang'ono thupi lanu lakumtunda kumbali imodzi momwe mungathere, kukoka gululo pang'ono mbali ina.
  • Gwirani malowo kwa mphindi imodzi, mukumva kutambasula kwa minofu yanu yam'mbali.
  • Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kusuntha kumbali inayo.
  • Pitirizani kusinthana mbali za chiwerengero chomwe mukufuna chobwereza, kusunga kuyenda pang'onopang'ono, kolamulirika panthawi yonse yolimbitsa thupi.

Izinto zokwenza Benda lakumbuyo

  • Kaimidwe Koyenera: Imirirani mowongoka ndi mapazi anu motalikirana m’lifupi la mapewa. Gwirani gululo ndi manja awiri ndikuwongola manja anu molunjika pamwamba pa mutu wanu. Onetsetsani kuti msana wanu ukhale wowongoka komanso pachimake pakuchita masewera olimbitsa thupi. Kutsamira kutsogolo kapena kumbuyo kungapangitse kupsinjika kosafunikira pamsana wanu ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
  • Mayendedwe Olamuliridwa: Mukaweramira m’mbali, chitani mwapang’onopang’ono komanso mwadongosolo. Pewani kusuntha kwachangu kapena kofulumira, komwe kungayambitse kupsinjika kwa minofu kapena kuvulala. Kuyenda pang'onopang'ono komanso kuwongolera, m'pamenenso mumagwirizanitsa minofu yanu ya oblique.
  • Mayendedwe osiyanasiyana: Onetsetsani

Benda lakumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Benda lakumbuyo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band. Ndizochita zolimbitsa thupi zotetezeka komanso zogwira mtima zomwe zimayang'ana minofu ya oblique kumbali ya mimba. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala. Ndibwinonso kukhala ndi katswiri wolimbitsa thupi awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukuzichita moyenera. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikusiya ngati mukumva kupweteka kapena kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Benda lakumbuyo?

  • Seated Band Side Bend: Pakusiyana uku, mumakhala pampando kapena mpira wokhazikika ndi gululo pansi pa mapazi anu, mukugwada mbali ndi mbali ndikusunga msana wanu molunjika.
  • Band Side Bend yokhala ndi Twist: Izi zimaphatikizapo kupindika kwa bandeji nthawi zonse, koma kuwonjezera kupotoza pamwamba pa gululo kuti mugwirizane kwambiri ndi ma obliques.
  • Kugwada Kumbali Yakugwada: Kusiyanaku kumachitika mwa kugwada pa bondo limodzi, kuponda pa gululo ndi phazi lina, ndikumangirira kumbali, kupereka mlingo wosiyana wotsutsa ndi kugwirizana.
  • Overhead Band Side Bend: Pakusiyana uku, mumagwira gululo pamwamba ndi manja onse awiri, ndikumangirira mbali ndi mbali, zomwe sizimangogwira ntchito zanu zokha komanso zimagwira mapewa anu ndi manja anu.

Izinto zokufunda ezishisa ezivumelekile Benda lakumbuyo?

  • Kuyimirira Oblique Crunches: Izi zimagwira ntchito mofanana ndi Band Side Bend, obliques, ndipo zingathandize kuwongolera bwino ndi kusinthasintha, kuthandizira kupindika ndi kupotoza mayendedwe omwe akuphatikizidwa mu Band Side Bend.
  • Plank: Kuchita masewera olimbitsa thupi kumalimbitsa maziko onse, osati ma obliques okha. Mphamvu yayikuluyi ndiyofunikira kuti bata pa Band Side Bend, ndikupangitsa kuti masewerawa azigwirizana.

Amaxabiso angamahlekwane kanye Benda lakumbuyo

  • Kulimbitsa thupi kwa band side bend
  • Kuchita masewera olimbitsa thupi m'chiuno ndi band
  • Resistance band waist Workout
  • Band mbali yopindika kuti ikhale yolimba kwambiri
  • Zochita zolimbitsa thupi zochepetsera m'chiuno
  • Zochita zopindika m'mbali zokhala ndi gulu lolimbana
  • M'chiuno toning ndi gulu
  • Resistance band side bend chizolowezi
  • Kulimbitsa thupi koyambira ndi band side bend
  • Zochita zopanga chiuno ndi gulu