Hollow Hold

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Quadriceps, Sartorius

Ukuxhumana kwe Hollow Hold

The Hollow Hold ndi masewera olimbitsa thupi omwe amalimbitsa ma abs, m'munsi kumbuyo, ndi ma flexers a chiuno, zomwe zimapangitsa kuti zikhale zabwino kwa othamanga, ochita masewera olimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo kukhazikika kwawo ndi kaimidwe. Ndi chiphaso cha isometric chomwe chimathandizira kuwongolera thupi ndikuwongolera bwino, ndipo ndichofunikira kwambiri pamasewera olimbitsa thupi. Anthu angafune kuchita masewerawa chifukwa ndi othandiza pomanga maziko olimba, omwe ndi ofunikira kuti thupi likhale lamphamvu komanso lolimba, komanso limathandizira kupewa kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hollow Hold

• Pang'onopang'ono kwezani miyendo yanu, mikono, ndi kumtunda kumbuyo kuchokera pansi, kuonetsetsa kuti msana wanu umakhalabe wokhudzana ndi pansi.
• Ikani chibwano chanu pachifuwa chanu ndikuyang'ana kutsogolo, izi zidzakuthandizani kugwirizanitsa minofu yanu yapamimba.
• Gwirani thupi lanu pamalo "opanda pake", manja ndi miyendo yanu ikuyendayenda mainchesi angapo kuchokera pansi, kwa nthawi yonse yomwe mutha kukhala ndi mawonekedwe abwino.
• Pang'onopang'ono tsitsani manja anu, miyendo, ndi kumtunda kumbuyo kuti mutsirize kubwereza kamodzi, kenaka mupumule musanabwereze masewerawo.

Izinto zokwenza Hollow Hold

• **Mayendedwe Olamuliridwa**: Pewani mayendedwe onjenjemera kapena othamanga. Zochita izi zimafuna kusuntha pang'onopang'ono, koyendetsedwa bwino kuti mugwire bwino minofu yapakati. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu ndiko kulakwitsa kofala komwe kungachepetse mphamvu zake ndikuwonjezera chiopsezo cha kuvulala.
• **Kupuma**: Osagwira mpweya pamene mukuchita masewerawa. Ndikofunikira kupuma moyenera panthawi yonseyi. Pumani mpweya pamene mukukonzekera kukweza mapewa ndi miyendo yanu, ndikutulutsa mpweya pamene mukugwira malo. Kugwira mpweya wanu kungayambitse kupanikizika kosafunikira.

Hollow Hold Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hollow Hold?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Hollow Hold, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu. Ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera nthawi yogwira pamene mphamvu ikukulirakulira. Komanso, ndikofunikira kusunga mawonekedwe oyenera kuti musavulale. Oyamba kumene angayambe ndi kusinthidwa kwa Hollow Hold, monga kugwada mawondo kapena kusunga mikono m'mbali, ndikupita patsogolo kumasulira kwathunthu pakapita nthawi. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hollow Hold?

• Hollow Hold Leg Kukweza: Mukusintha uku, mumakweza miyendo yanu kwinaku mukusunga thupi lanu pamalo opanda kanthu.
• Hollow Hold ndi Arms Overhead: Kusinthaku kumaphatikizapo kutambasula manja anu pamwamba pomwe muli pamalo opanda kanthu, ndikuwonjezera vuto pachimake chanu.
• Hollow Hold Flutter Kicks: Kusinthaku kumaphatikizapo kuchita mayendedwe ang'onoang'ono, othamanga, ngati siko ndi miyendo yanu mukugwira dzenje.
• Hollow Hold to V-Sit: Kusintha kwapamwamba kumeneku kumaphatikizapo kusintha kuchoka pamalo opanda kanthu kupita ku V-sit, kupanga magulu osiyanasiyana a minofu.

Izinto zokufunda ezishisa ezivumelekile Hollow Hold?

• Zochita za Dead Bug zimakwaniritsa Hollow Hold poyang'ana magulu a minofu omwewo m'njira yosiyana, kulimbikitsa kugwirizanitsa bwino, kulinganiza bwino, ndi kukhazikika kwapakati, zomwe ndizofunikira kuti mukhalebe ndi Hollow Hold udindo.
• Zochita zolimbitsa thupi za V-Ups zimakwaniritsa Hollow Hold monga momwe zimakhalira zovuta kwambiri kwa minofu yapakati, kupititsa patsogolo mphamvu ndi kupirira kwa abs ndi hip flexors, zomwe ndizofunikira kwambiri pochita Hollow Hold bwino.