Iron Cross Stretch

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Medius
• Amashwa eqhapho: Obliques, Tensor Fasciae Latae

Ukuxhumana kwe Iron Cross Stretch

The Iron Cross Stretch ndi masewera olimbitsa thupi opindulitsa omwe amapangidwa kuti awonjezere kusinthasintha, kusintha kayendedwe kake, komanso kupititsa patsogolo kugwirizanitsa thupi lonse. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe amachita masewera olimbitsa thupi kapena masewera olimbitsa thupi omwe amafunika kuyenda kwambiri. Anthu angafune kuchita izi kuti akhalebe ndi kaimidwe kabwino, kuchepetsa kukangana kwa minofu, komanso kupewa kuvulala komwe kungachitike chifukwa cha kuuma kapena kusasinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Iron Cross Stretch

• Pang'onopang'ono tembenuzani thupi lanu lakumtunda kumanja, kusunga manja anu, ndikuyesera kukhudza dzanja lanu lamanzere ku phazi lanu lamanja. Sungani miyendo yanu molunjika panthawiyi.
• Gwirani izi kwa masekondi angapo, mukumva kutambasula kumbuyo kwanu, glutes, ndi hamstrings.
• Bwererani ku malo oyambirira ndikubwereza kusuntha kumbali inayo, kuyesera kukhudza dzanja lanu lamanja ku phazi lanu lakumanzere.
• Bwerezaninso izi kuti mubwereze kangapo kapena kwa nthawi yoikika.

Izinto zokwenza Iron Cross Stretch

• Kaimidwe Koyenera: Kulakwitsa kofala ndikuchita Iron Cross Stretch ndi kaimidwe kolakwika. Yambani mwa kugona chagada ndi manja anu m'mbali. Kenako, kwezani mwendo umodzi ndikuzungulira thupi lanu molunjika kudzanja lina. Onetsetsani kuti mapewa anu azikhala pansi - ichi ndiye chofunikira kuti mutambasule bwino ndikupewa kuvulala.
• Mayendedwe Oyendetsedwa: Osathamangira kudutsa. Onetsetsani kuti mayendedwe anu onse akuchedwa ndi kulamulidwa. Izi zidzakuthandizani kupewa kuvulala komanso kuonetsetsa kuti minofu yanu ikutambasulidwa bwino.
• Mverani Thupi Lanu: Pomwe Iron Cross Stretch nthawi zambiri imakhala yotetezeka,

Iron Cross Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Iron Cross Stretch?

Zochita zolimbitsa thupi za Iron Cross Stretch sizimalimbikitsidwa kwa oyamba kumene chifukwa chazovuta zake komanso kuthekera kovulaza ngati sikunachitike bwino. Zimafunika kuchuluka kwa mphamvu zapamwamba za thupi, kusinthasintha, ndi kulinganiza, zomwe oyamba kumene angakhale asanakhalepo. Ndibwino kuti muyambe ndi masewera olimbitsa thupi osavuta ndikugwira ntchito mpaka zovuta kwambiri monga Iron Cross. Nthawi zonse funsani ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Iron Cross Stretch?

• The Seated Iron Cross Stretch imachitidwa ndi kukhala pansi, kutambasula miyendo yanu motalikirana, ndiyeno mufikitse manja anu mmbali ndikuwerama kutsogolo.
• The Lying Iron Cross Stretch imaphatikizapo kugona kumbuyo kwanu, kutambasula manja anu kumbali, ndikukweza mwendo umodzi ndikuwoloka pamwamba pa mzake.
• Kneeling Iron Cross Stretch imachitidwa mwa kugwada pansi, kutulutsa mwendo umodzi kumbali, ndiyeno mufikitse manja anu kumbali ndikuwerama kutsogolo.
• The Iron Cross Stretch with Resistance Band imaphatikizapo kuima molunjika, kugwira gulu lotsutsa ndi manja onse awiri, kutambasula manja anu kumbali, ndiyeno kukoka gululo pamene mukuzungulira torso yanu kumbali imodzi ndiyeno ina.

Izinto zokufunda ezishisa ezivumelekile Iron Cross Stretch?

• Kuchita masewera olimbitsa thupi kwa Ring Support Hold ndikowonjezera kwina kopindulitsa, chifukwa kumalimbitsa minofu yapakatikati ndi yakumtunda kwa thupi, zomwe ndizofunikira kwambiri kuti zisungidwe bwino komanso kukhazikika kofunikira mu Iron Cross Stretch.
• Pomaliza, kuchita masewera olimbitsa thupi a Front Lever kumatha kuthandizira kukulitsa Iron Cross Stretch chifukwa imayang'ana magulu aminyewa ofanana, monga kumbuyo, mikono, ndi pachimake, potero kumawonjezera mphamvu ndi kuwongolera thupi lonse.