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Chingwe chopindika

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMbendelo
Imimiselo eqhaphoObliques
Amashwa eqhapho, Adductor Longus, Iliopsoas, Tensor Fasciae Latae
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Ukuxhumana kwe Chingwe chopindika

Cable Twist ndi masewera olimbitsa thupi omwe amayang'ana ndikulimbitsa ma obliques anu, abs, ndi kutsika kumbuyo, kumalimbikitsa kaimidwe kabwinoko komanso kukhazikika kwapakati. Zochita izi ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa zitha kusinthidwa mosavuta malinga ndi mphamvu zanu. Kuchita Ma Cable Twists kumatha kukulitsa mphamvu yanu yozungulira, kuwongolera bwino thupi lanu lonse ndi kukhazikika, ndikupangitsa kuti pakatikati pamveke bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe chopindika

  • Imani cham'mbali kwa makina, mapazi m'lifupi mapewa-m'lifupi padera, ndi kugwira chogwirira ndi manja onse, mikono yotambasulidwa ndi kufanana pansi.
  • Kusunga chiuno ndi mapazi anu ndikuyang'ana kutsogolo, tembenuzani torso yanu kumbali ina ya makina, kukoka chogwirira thupi lanu.
  • Gwirani malowo kwa kamphindi, mukumva kutsika kwa ma obliques anu.
  • Pang'onopang'ono sinthani kayendetsedwe kake kuti mubwerere kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake ndi pachimake, osati mikono yanu. Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza kenako ndikusintha mbali.

Izinto zokwenza Chingwe chopindika

  • Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kuyenda mwachangu. Sungani torso yanu kumbali imodzi, ndikuyika manja anu patsogolo panu. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Izi sizimangowonjezera mphamvu zolimbitsa thupi komanso zimachepetsa chiopsezo cha kuvulala.
  • Gwirani Ntchito Yanu: Kupotoza kwa Cable ndi masewera olimbitsa thupi, choncho ndikofunika kugwirizanitsa minofu yanu yapakati panthawi yonseyi. Pewani cholakwika chofala chogwiritsa ntchito manja kapena mapewa kukoka chingwe. M'malo mwake, yang'anani kugwiritsa ntchito ma oblique anu ndi pamimba kuti mupotoze.
  • Sungani Mchiuno Mwanu: Cholakwika chofala ndikutembenuza m'chiuno

Chingwe chopindika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe chopindika?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Twist, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi ndizopindulitsa popanga minofu ya oblique m'mimba. Nthawi zonse ndikwabwino kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi akuwonetseni kaye mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe chopindika?

  • The Seated Cable Twist: Mu mtundu uwu, mumakhala pa benchi kapena mpira wokhazikika, kupereka mbali yosiyana ndikuyang'ana pa abs ndi obliques.
  • The Single Arm Cable Twist: Njira iyi imafuna kuti mugwiritse ntchito mkono umodzi panthawi, zomwe zingathandize kudzipatula ndikuyang'ana kwambiri minofu yanu yapakati.
  • The Cable Russian Twist: Kusiyanaku kumaphatikizapo malo a theka-squat, kupotoza torso kuchokera kumbali kupita kumbali, yomwe imayang'ana ma obliques ndi abs otsika kwambiri.
  • The High Pulley Cable Twist: Mu Baibuloli, chingwecho chimayikidwa pamalo oyambira apamwamba, kupereka maulendo osiyanasiyana komanso kuchititsa abs apamwamba kwambiri.

Izinto zokufunda ezishisa ezivumelekile Chingwe chopindika?

  • Plank: Mapulani amathandizira kulimbikitsa pachimake chonse, chomwe chimathandizana ndi Cable twist popereka kukhazikika ndi mphamvu zonse pakati pa gawoli, kuti zikhale zosavuta kuchita zopotoka ndikuwonjezera mphamvu zawo.
  • Njinga Zanjinga: Monga Kupotoza Chingwe, Bicycle Crunches imagwiranso ntchito pa obliques ndi rectus abdominis. Choncho, amathandizira kupotoza kwa Cable powonjezera zosiyanasiyana ndi mphamvu zolimbitsa thupi, motero zimalimbikitsa kukula kwa minofu ndi kupirira m'dera la m'mimba.

Amaxabiso angamahlekwane kanye Chingwe chopindika

  • Cable twist masewera olimbitsa thupi
  • Kuchita masewera olimbitsa thupi m'chiuno ndi chingwe
  • Zochita zamakina a chingwe kwa abs
  • Chingwe chopindika chapakati
  • Chiuno toning chingwe ntchito
  • Kulimbitsa thupi kwa chingwe cha m'chiuno
  • Zochita zolimbitsa thupi m'chiuno
  • Cable twist pamimba yolimbitsa thupi
  • Cable makina m'chiuno ntchito
  • Kulimbitsa chiuno ndi chingwe chopindika.