Internal obliques

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Internal obliques

Zochita za Internal Obliques ndizolimbitsa thupi zomwe zimayang'ana kwambiri minofu ya m'mbali mwa mimba yanu, kuthandizira kukonza kaimidwe ndi kulimbitsa thupi lonse. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi zomwe munthu angathe kuchita. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo osati chifukwa cha ubwino wake wakuthupi, komanso chifukwa cha ntchito yake yopititsa patsogolo masewera olimbitsa thupi, kupewa kuvulala, ndi kuthandizira zochitika za tsiku ndi tsiku zomwe zimafuna kupotoza kapena kupindika mbali.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Internal obliques

• Ikani manja anu kumbuyo kwa mutu wanu, ndikusunga zigongono zanu.
• Kwezani mapewa anu pamphasa ndikupotoza thupi lanu lakumtunda, kubweretsa chigongono chakumanja ku bondo lanu lakumanzere ndikukulitsa mwendo wanu wakumanja.
• Tsitsani thupi lanu kubwerera kumalo oyambira, kusunga ulamuliro m'malo molola thupi lanu kubwerera pansi.
• Bwerezani kusuntha kumbali ina, nthawi ino mubweretse chigongono chanu chakumanzere ku bondo lanu lakumanja pamene mukutambasula mwendo wanu wakumanzere. Pitirizani kusinthana mbali mu nthawi yonse yolimbitsa thupi yanu.

Izinto zokwenza Internal obliques

• Mayendedwe Oyendetsedwa: Pochita masewera olimbitsa thupi amkati, ndikofunikira kugwiritsa ntchito mayendedwe apang'onopang'ono, owongolera. Izi zidzakuthandizani kulunjika minofu yoyenera ndikuchepetsa chiopsezo cha kuvulala. Pewani kusuntha mwachangu, mogwedezeka kapena kugwiritsa ntchito mphamvu kuti mumalize masewerawa, chifukwa izi zingayambitse kupsinjika kapena kuvulala.
• Kupuma: Kulakwitsa kwina kofala ndikusunga mpweya wanu panthawi yolimbitsa thupi. Onetsetsani kuti mumapuma nthawi zonse komanso momveka bwino, kutulutsa mpweya pa gawo lochita masewera olimbitsa thupi ndikupumira potulutsa. Izi zidzakuthandizani kuti mukhalebe ndi mphamvu komanso kuti mukhale ndi chidwi, komanso zingathandizenso kuti mukhale ndi thanzi labwino.
• Kupita patsogolo: Yambani ndi masewero olimbitsa thupi

Internal obliques Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Internal obliques?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi kuti alimbitse zokopa zawo zamkati. Komabe, ndikofunikira kuyamba ndi masewera olimbitsa thupi osavuta ndikuwonjezera pang'onopang'ono kuti musavulale. Nazi zochepa zolimbitsa thupi zomwe oyamba kumene angayesere: 1. Mapulani Ambali: Zochita izi zingathandize kulimbikitsa ma oblique anu. Gona chammbali ndi mapazi ataunjikidwa pamwamba pa mzake ndipo thupi lanu molunjika. Kwezani thupi lanu pamwamba pa mkono wanu ndikukweza chiuno chanu pansi. Gwirani kwa masekondi pang'ono, kenaka tsitsani mmbuyo pansi. Bwerezani mbali zonse ziwiri. 2. Zopotoza za ku Russia: Khalani pansi ndi mawondo anu akuwerama, kukoka abs ku msana wanu, ndi kutsamira mainchesi angapo pamene mukuwongoka msana wanu. Gwirani manja anu patsogolo panu ndikupotoza torso yanu kumanja, kenako kumanzere kuti mumalize rep imodzi. 3. Mapiritsi Oyima M'mbali: Imirirani molunjika ndi mapazi anu motalikirana m'lifupi. Gwirani dumbbell m'dzanja lanu lamanja, chikhatho choyang'ana mkati molunjika

Yintoni imibalabala enzima yale nhliziyo emangalisayo Internal obliques?

• Kuzungulira kwa matabwa am'mbali ndikusintha kwina komwe kumaphatikiza thabwa lambali ndi kusuntha kokhotakhota kuti ligwirizane ndi zopinga zamkati.
• Kupotoza kwa ku Russia ndi ntchito yokhala pansi yomwe imaphatikizapo kupotoza torso kuchokera kumbali kupita kumbali, kugwira ntchito mogwira mtima mkati mwa obliques.
• Bicycle crunch ndi masewera olimbitsa thupi omwe amakhudza nthawi yomweyo mawondo ndi chigongono, kulunjika mkati mwa obliques.
• Kupindika kwa barbell ndikusintha kwina komwe kumaphatikizapo kukhala pa benchi ndikupotoza torso kuchokera mbali kupita kwina kwinaku mukugwira barbell.

Izinto zokufunda ezishisa ezivumelekile Internal obliques?

• Zopindika za ku Russia: Pakufuna kusuntha kwa torso, chochitachi chimalunjika mwachindunji ndikuchita zomangira zamkati, kumathandizira kukulitsa mphamvu zawo ndi kupirira.
• Mapulani Am'mbali: Zochitazi sizimangolimbitsa pachimake komanso zimangokhalira kuwongolera zomwe zili mkati mwakufuna kuti thupi likhazikike lokha pamene likukweza chiuno pansi, potero kumapangitsa kuti thupi likhale loyenera komanso lokhazikika.