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 omwe amapindula makamaka m'munsi kumbuyo, glutes, ndi ma flexor a chiuno, kupititsa patsogolo kusinthasintha ndi mphamvu. Ndi yoyenera kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kuwongolera kuyenda kwawo ndikuchepetsa kupsinjika kwa minofu. Wina angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti achepetse kupweteka kwa msana, kupititsa patsogolo masewera olimbitsa thupi, ndi kulimbikitsa thupi lonse ndi kugwirizana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Iron Cross Stretch

• Pang'onopang'ono tembenuzani torso yanu kumanja, kusunga manja anu, ndikuyesera kukhudza dzanja lanu lamanzere ku phazi lanu lamanja, ndikuwerama m'chiuno ngati mukufunikira.
• Bwererani kumalo oyambira, ndikukweza manja anu kumbali.
• Tsopano, tembenuzani torso yanu kumanzere, kuyesera kukhudza dzanja lanu lamanja ku phazi lanu lamanzere, ndikuweramanso m'chiuno ngati mukufunikira.
• Bwererani pamalo oyambira kuti mutsirize kubwereza kamodzi, ndipo bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Iron Cross Stretch

• Mawonekedwe Olondola: The Iron Cross Stretch imafuna kuti mutambasule manja anu m'mbali ndikupotoza torso yanu uku ndi uku. Onetsetsani kuti manja anu akufanana pansi ndipo kuyang'ana kwanu kumatsatira komwe torso imapindika. Kulakwitsa kofala ndiko kukumba mapewa kapena kupindika mikono, zomwe zimatha kusokoneza minofu ndi mafupa.
• Yesetsani Kuyenda Kwanu: Pewani kuthamanga mothamanga. Chitani pang'onopang'ono ndikuwongolera, kuyang'ana pa kutambasula kwa minofu kusiyana ndi kuthamanga kwa kayendetsedwe kake. Izi zidzakuthandizani kupewa kudzitambasula kapena kudzivulaza.
• Kupumira Mokhazikika: Kupuma ndi gawo lofunikira pa kutambasula kulikonse. Kokani mpweya kwambiri

Iron Cross Stretch Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Iron Cross Stretch?

The Iron Cross Stretch ndi masewera osavuta omwe amatha kuchitidwa ndi oyamba kumene. Komabe, m’pofunika kuti muyambe mwapang’onopang’ono osadzikakamiza kuti mupewe ngozi. Ndibwino kuti nthawi zonse mukhale ndi chitsogozo choyenera kapena kuyang'anitsitsa pamene mukuyamba masewero olimbitsa thupi atsopano, makamaka mayendedwe ovuta kwambiri. Ngati pali kusapeza bwino kapena kupweteka, ndi bwino kusiya masewerawa nthawi yomweyo ndikufunsana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Iron Cross Stretch?

• The Standing Iron Cross Stretch ndi mtundu wina womwe umayima mowongoka, kutambasula manja anu m'mbali, ndiyeno kutsamira mbali imodzi kuti mutambasule.
• The Ling Down Iron Cross Stretch imafuna kuti mugone pansi chagada pansi, tambasulani manja anu kumbali ndikukweza mwendo umodzi ndikuwoloka pamwamba pa winayo kuti mutambasule.
• The Elevated Iron Cross Stretch ndi kusiyana komwe mumapanga kutambasula ndi nsana wanu pamtunda wokwera ngati benchi kapena sitepe kuti muwonjezere kukula kwa kutambasula.
• The Iron Cross Stretch with Twist imawonjezera kuzungulira kwa torso ku kutambasula kwachikhalidwe, kuonjezera kutambasula kumunsi kumbuyo ndi obliques.

Izinto zokufunda ezishisa ezivumelekile Iron Cross Stretch?

• Mapiritsi a mphete: Mapiritsi a mphete ndi masewera olimbitsa thupi omwe amagwira ntchito pamapewa anu, pachifuwa, ndi minofu ya mkono, yomwe ndi yofunika kwambiri pa Iron Cross Stretch. Zimathandizanso kukhazikika kwanu ndikuwongolera mphete, zomwe zimatha kukulitsa magwiridwe antchito anu ndikuchepetsa chiopsezo chovulala panthawi ya Iron Cross.
• Mapang'ono Opindika: Mapang'ono Otembenuzidwa amatha kupititsa patsogolo kusinthasintha kwa mapewa anu ndi mphamvu zapakati, zonse zofunika pa Iron Cross Stretch. Zochita izi zimakuthandizaninso kukhala omasuka ndikukhala mozondoka pamphete, zomwe ndi udindo womwe mudzafunikire kuti muzitha kuwongolera Iron Cross.