Chingwe chopindika

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Obliques
• Amashwa eqhapho: Adductor Longus, Adductor Magnus, Gluteus Medius, Iliopsoas, Pectineous, Tensor Fasciae Latae

Ukuxhumana kwe Chingwe chopindika

Cable Twist ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yapakati, kulimbitsa mphamvu ya m'mimba komanso kukhazikika komanso kugwira ntchito mapewa ndi manja. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikiza ma Cable Twists muzochita zawo zolimbitsa thupi kuti athe kulimbitsa thupi lawo lonse, kulimbikitsa kaimidwe kabwino, komanso kulimbitsa mphamvu zozungulira zomwe zimapindulitsa pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe chopindika

• Gwirani chogwiriracho ndi manja onse awiri, manja anu akuwongoka ndi mapazi anu motalikirana ndi mapewa.
• Mchiuno mwanu mutayima, potozani torso yanu kuti mukokere chingwe pathupi lanu mbali ina. Onetsetsani kuti manja anu azikhala owongoka panthawiyi.
• Gwirani malowo kwa kamphindi, mukumva kutsika kwa ma obliques anu.
• Pang'onopang'ono bwererani kumalo oyambira, kulola chingwe kuti chikokere manja anu pang'onopang'ono. Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza musanasinthe mbali.

Izinto zokwenza Chingwe chopindika

• **Mayendedwe Olamuliridwa**: Mukapotoza, onetsetsani kuti mayendedwe akuwongolera komanso pang'onopang'ono. Musathamangire masewera olimbitsa thupi kapena gwiritsani ntchito mphamvu kuti mupotoze chingwe; izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani minofu yomwe mukugwira ntchito ndikuwonetsetsa kuti ikugwira ntchitoyo.
• **Kulemera Koyenera**: Sankhani kulemera komwe kuli kovuta koma kothekera. Ndi kulakwitsa kofala kugwiritsa ntchito cholemetsa cholemera kwambiri, chomwe chingapangitse mawonekedwe osokonezeka ndi kuvulala komwe kungatheke. Yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere mphamvu ndi mawonekedwe anu.
• **Sungani Mikono Yanu Molunjika**: Kulakwitsa kwina kofala ndikupinda manja panthawi yopindika. Kuyika manja anu mowongoka kumakupatsani mwayi wokwanira

Chingwe chopindika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe chopindika?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Twist. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awonetsetse zolimbitsa thupi kuti awonetsetse njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati kupweteka kapena kusapeza bwino, ziyenera kuimitsidwa mwamsanga ndipo uphungu wachipatala uyenera kufunidwa ngati kuli kofunikira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe chopindika?

• Standing Cable Twist: Mukusintha uku, mumachita masewera olimbitsa thupi mutayimirira, zomwe zimapangitsa minofu yanu yayikulu.
• Chingwe cha Russian Twist: Kusiyanaku kumaphatikizapo kupotoza torso kuchokera mbali kupita mbali pamene mukugwedezeka, ndikuwonjezera vuto linalake kumunsi kwa thupi lanu.
• Single Arm Cable Twist: Kusintha kumeneku kumachitika pogwiritsa ntchito mkono umodzi panthawi imodzi, zomwe zingathandize kudzipatula ndi kulimbikitsa mbali imodzi ya thupi.
• Overhead Cable Twist: Kusiyanaku kumaphatikizapo kugwira chingwe pamwamba pa mutu wanu ndikupotoza torso yanu, yomwe ingagwire mapewa anu ndi kumtunda kumbuyo kwanu.

Izinto zokufunda ezishisa ezivumelekile Chingwe chopindika?

• Medicine Ball Wood Choppers: Monga kupotoza kwa Chingwe, ntchitoyi imaphatikizaponso kupotoza komwe kumagwira ntchito, koma kumawonjezera chinthu chokweza ndi kuchepetsa kulemera kwake, komwe kungapangitse mphamvu ndikuthandizira kumanga mphamvu pakati ndi kumtunda kwa thupi. .
• Mapulani: Ngakhale kuti saphatikizansopo kupotoza, matabwa ndi njira yabwino kwambiri yowonjezeramo ma Cable twists pamene amalimbitsa pachimake chonse, chomwe chili chofunikira kuti chikhazikike panthawi yokhotakhota, komanso amapangitsanso kuti thupi likhale ndi mphamvu komanso momwe thupi limakhalira.