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Jack mpeni Pansi

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhapho, Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
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Ukuxhumana kwe Jack mpeni Pansi

Zolimbitsa thupi za Jack Knife Floor ndizovuta kwambiri zolimbitsa thupi zomwe zimayang'ana kwambiri minofu ya m'mimba, kulimbitsa mphamvu komanso kukhazikika. Ndioyenera kwa anthu okonda masewera olimbitsa thupi apakatikati omwe akufuna kulimbitsa dongosolo lawo lophunzitsira. Anthu angafune kuchita izi kuti apititse patsogolo mphamvu zawo, kulimbitsa thupi lonse, komanso kupititsa patsogolo masewera awo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Jack mpeni Pansi

  • Mukuyenda kosalala, koyendetsedwa, kwezani thupi lanu lakumtunda ndi thupi lanu panthawi imodzimodziyo kwa wina ndi mzake, mukuwerama m'chiuno.
  • Yesetsani kukhudza mawondo anu ndi manja anu kapena zigongono zanu, kusunga msana wowongoka ndikusunga miyendo yanu molunjika momwe mungathere.
  • Pang'onopang'ono tsitsani thupi lanu lakumtunda ndi lakumunsi kubwerera kumalo oyambira, kuonetsetsa kuti maziko anu akugwira ntchito nthawi yonseyi.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza kapena kwa nthawi yoikika.

Izinto zokwenza Jack mpeni Pansi

  • Mayendedwe Oyendetsedwa: Cholakwika chimodzi chomwe anthu amapanga ndikuthamangira kuchita masewera olimbitsa thupi. Ndikofunikira kuchita mayendedwe aliwonse pang'onopang'ono komanso mowongolera. Izi sizimangotsimikizira kuti mukugwira ntchito minofu yoyenera, komanso zimachepetsa chiopsezo cha kuvulala.
  • Engage Core: Onetsetsani kuti mumagwiritsa ntchito minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi. Izi zimathandiza kuteteza msana wanu komanso zimatsimikizira kuti mukuchita bwino kwambiri. Cholakwika chofala ndikudalira kuthamanga kapena mphamvu ya miyendo ndi manja anu, m'malo mochita nawo

Jack mpeni Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Jack mpeni Pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Jack Knife Floor koma ndikofunikira kudziwa kuti ndi masewera olimbitsa thupi omwe amafunikira mphamvu zambiri. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi osavuta monga matabwa kapena kukweza mwendo ndipo pang'onopang'ono ayambe kuchita masewera olimbitsa thupi ovuta kwambiri monga Jack Knife. Nthawi zonse kumbukirani kukhala ndi mawonekedwe oyenera kuti musavulale ndikufunsana ndi akatswiri olimbitsa thupi ngati simukudziwa momwe mungachitire masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Jack mpeni Pansi?

  • Jackknife ya mwendo umodzi imayang'ana mbali imodzi panthawi, ndikukweza mwendo umodzi ndi mkono wosiyana kuti ukumane pakati.
  • Bicycle Jackknife ndi mtundu wapamwamba kwambiri womwe mumasinthasintha miyendo ndi manja ngati mukupalasa njinga.
  • Weighted Jackknife imaphatikizapo dumbbell kapena mpira wamankhwala kuti muwonjezere kukana komanso kulimba.
  • The Reverse Jackknife imayamba ndi inu mutagona pamimba panu ndikukweza thupi lanu lakumtunda ndi lakumunsi pansi nthawi imodzi.

Izinto zokufunda ezishisa ezivumelekile Jack mpeni Pansi?

  • Zochita zolimbitsa thupi za Scissor Kicks ndizowonjezeranso kwambiri ku Jack Knife Floor chifukwa zimayang'ana magulu ofanana a minofu, kuphatikizapo abs otsika ndi ma flex hip flexors, ndipo zimathandiza kukonza bwino ndi kugwirizana, zomwe ndizofunikira kwambiri pa masewera a Jack Knife Floor.
  • Zochita zolimbitsa thupi za Plank zimakwaniritsa Floor ya Jack Knife monga imalimbitsa pachimake chonse, kuphatikiza ma abs, obliques, ndi m'munsi kumbuyo, ndikuwongolera kukhazikika kwa thupi ndi kaimidwe, zomwe ndizofunikira kuti mukhale ndi mawonekedwe olondola pamasewera a Jack Knife Floor.

Amaxabiso angamahlekwane kanye Jack mpeni Pansi

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita za Jack mpeni pansi
  • Zochita zolunjika m'chiuno
  • Kulimbitsa thupi kwa Jack Knife bodyweight
  • Zolimbitsa thupi kunyumba za m'chiuno
  • Kulimbitsa thupi kwa Jack mpeni pansi
  • Zolimbitsa thupi zochepetsera m'chiuno
  • Kuchita masewera olimbitsa thupi a Jack mpeni m'chiuno
  • Zochita zapansi za m'chiuno
  • Palibe zida zolimbitsa thupi m'chiuno