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Chingwe chopindika

Umakhi woMsebenzi

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

Cable Twist ndi masewera olimbitsa thupi omwe amalunjika pa obliques ndi core, kupititsa patsogolo mphamvu zonse ndi kukhazikika kwinaku akuwongolera mphamvu zozungulira. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda zolimbitsa thupi, komanso anthu omwe akufuna kupanga gawo lolimba komanso lodziwika bwino. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kupititsa patsogolo machitidwe anu pamasewera ndi zochitika za tsiku ndi tsiku zomwe zimafuna mayendedwe opotoka, ndikuthandizira kuti mukhale ndi ndondomeko yolimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe chopindika

  • Gwirani chingwe ndi manja onse awiri, manja anu atatambasula ndipo thupi lanu likuyang'ana kutsogolo.
  • Sungani mikono yanu mowongoka ndipo mapazi anu atayima, pindani torso kumanja, kukokera chingwe kudutsa thupi lanu.
  • Gwirani izi kwa kamphindi, kenako pang'onopang'ono mubwerere kumalo oyambira.
  • Bwerezani kusuntha kumbali inayo, kupotoza torso yanu kumanzere ndikukoka chingwe kudutsa thupi lanu.

Izinto zokwenza Chingwe chopindika

  • **Pitirizani Kukhazikika Kwambiri**: Kupotoza chingwe ndi ntchito yofunika kwambiri, kotero ndikofunikira kuti pakatikati panu mukhale otanganidwa nthawi yonseyi. Pewani kulola chiuno chanu kugwedezeka kapena kumbuyo kwanu. M'malo mwake, yang'anani pa kukhalabe ndi maziko olimba, okhazikika kuti mupindule kwambiri ndi masewera olimbitsa thupi ndikuteteza msana wanu.
  • **Kuyenda Koyendetsedwa**: Chinsinsi cha kupotoza chingwe moyenera ndikusunga kayendetsedwe koyendetsedwa. Pewani cholakwika chofala chogwiritsa ntchito mphamvu kupotoza thupi lanu. M'malo mwake, gwiritsani ntchito minofu yanu yapakati kuti muwongolere kayendetsedwe kake, kupotoza pang'onopang'ono komanso mwadala.
  • **Kusankha Kulemera Kwambiri**: Sankhani kulemera komwe kumakulolani kuti mumalize masewerawa ndi mawonekedwe abwino. Ngati kulemera kuli kolemera kwambiri, kungayambitse

Chingwe chopindika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe chopindika?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Twist. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi akuwonetseni njira yoyenera ngati mwangoyamba kumene kuchita masewerawa. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutenthetsa ndi kumvetsera thupi lanu kuti mupewe kuchita mopambanitsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe chopindika?

  • Seated Cable Twist: Mukusintha uku, mumachita masewera olimbitsa thupi mutakhala pansi, zomwe zingathandize kudzipatula kwa minofu ya oblique.
  • One-Arm Cable Twist: Kusintha kumeneku kumaphatikizapo kugwiritsa ntchito mkono umodzi panthawi, zomwe zingathandize kulunjika mbali iliyonse ya obliques yanu payekha.
  • High-Pulley Cable Twist: Pakusiyana uku, mumayika chingwe pamalo okwera kwambiri, omwe amasintha mbali ya masewerawo ndipo amatha kulunjika madera osiyanasiyana a obliques anu.
  • Low-Pulley Cable Twist: Kusiyanaku kumaphatikizapo kuyika chingwe pamalo otsika, omwe amathanso kulunjika madera osiyanasiyana a obliques anu ndikugwirizanitsa minofu yanu yakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Chingwe chopindika?

  • Mapulani: Mapulani amathandizira kulimbikitsa pachimake chanu chonse, kuphatikizapo minofu yomwe imayang'aniridwa ndi chingwe chopotoka, chomwe chingapangitse ntchito yanu ndi kupirira panthawi yochita masewera olimbitsa thupi.
  • Zodula Zamatabwa: Mofanana ndi zingwe zokhotakhota, zodula nkhuni zimaphatikizansopo kusuntha komwe kumagwira ntchito za obliques ndi minofu ya m'mimba, zomwe zimathandiza kuwonjezera mphamvu zanu zozungulira.

Amaxabiso angamahlekwane kanye Chingwe chopindika

  • Cable twist masewera olimbitsa thupi
  • Zochita zolunjika m'chiuno
  • Kuchita masewera olimbitsa thupi kwa chingwe m'chiuno
  • Kupindika kwa chingwe kwa minofu ya m'mimba
  • Zochita zamakina a chingwe
  • Zochita zochepetsera m'chiuno
  • Njira yopindika chingwe
  • Kuphunzitsa mphamvu ndi chingwe twist
  • Cable twist masewera olimbitsa thupi
  • Kulimbitsa koyambira ndi chingwe chopindika