Kugwada kwa band

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Ngoma
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Obliques

Ukuxhumana kwe Kugwada kwa band

The Band Kneeling Crunch ndi masewera olimbitsa thupi omwe amayang'ana ma abs ndi obliques, kuthandiza kukonza kaimidwe, kukhazikika, komanso kamvekedwe ka minofu yonse. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, chifukwa kukana kumatha kusinthidwa kuti zigwirizane ndi luso lanu. Anthu atha kusankha masewerowa chifukwa amatha kuchitidwa paliponse ndi gulu loletsa, zomwe zimapangitsa kuti zikhale zosavuta kuwonjezera pazochitika zilizonse zolimbitsa thupi, ndipo ndizopindulitsa makamaka kwa iwo omwe akufuna kuwonjezera mphamvu zawo komanso kukhazikika kwawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada kwa band

• Gwirani pansi ndi nsana wanu molunjika kumalo a nangula, ndipo gwirani malekezero a gulu lotsutsa ndi manja onse awiri omwe ali pambali pa mutu wanu.
• Kusunga m'chiuno mwanu, konzani abs yanu kuti mupinde m'chiuno ndikubweretsa zigono zanu molunjika mawondo anu.
• Gwirani izi kwakanthawi, mukumva kukomoka mu abs yanu.
• Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kugwada kwa band

• Fomu Yoyenera: Yambani ndi manja anu pamapewa anu, kugwira gululo. Pamene mukugwa pansi, yang'anani kugwiritsa ntchito minofu ya m'mimba yanu osati kukoka ndi manja anu. Mikono yanu iyenera kukhala chete panthawi yonseyi. Cholakwika chofala ndikugwiritsa ntchito mikono kukokera gululo pansi, lomwe silingagwirizane ndi abs.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mugwetse gululo, chifukwa izi zikhoza kuvulaza ndipo sizingagwire bwino ntchito yanu.
• Kuyenda Kwathunthu: Yesetsani kukulitsa thupi lanu mukabwerera kumalo oyambira. Izi zimathandiza kuti pakhale kusuntha kwathunthu, komwe kudzagwira ntchito

Kugwada kwa band Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada kwa band?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Kneeling Crunch. Ndi masewera osavuta omwe amalimbana ndi minofu ya m'mimba. Komabe, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala ndikuwonjezera kukana pang'onopang'ono pamene mphamvu ikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, oyamba kumene ayenera kufunafuna chitsogozo kwa katswiri wa masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada kwa band?

• Band Twist Kneeling Crunch: Kusintha uku kumawonjezera kupotoza kwa kugwada kwanthawi zonse, pomwe mumapotoza torso yanu mbali imodzi ndikukokera gululo kuti mugwirizane ndi zopinga zanu.
• Band Single-Arm Kneeling Crunch: Kusinthaku kumachitika pogwiritsa ntchito mkono umodzi nthawi imodzi kukokera gululo pansi, zomwe zimathandiza kudzipatula ndikulunjika mbali iliyonse ya mimba yanu padera.
• Band Kneeling Side Crunch: Kusiyanaku kumaphatikizapo kukokera gululo kumbali imodzi ndikusunga thupi lanu kutsogolo, lomwe limayang'ana minofu ya oblique.
• Band Kneeling Crunch ndi Leg Extension: Kusinthaku kumawonjezera mwendo kumtunda wogwada, pomwe mumatambasula mwendo umodzi kumbuyo kwanu ndikukokera gululo kuti mugwire pamimba panu ndi glutes.

Izinto zokufunda ezishisa ezivumelekile Kugwada kwa band?

• Zopindika za ku Russia: Zochita izi zimakwaniritsa kugwada kwa band polunjika pa obliques, omwe ndi gawo la minofu yapakati. Kulimbitsa ma obliques kungathandize kusintha kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake.
• Njinga za Bicycle Crunches: Zochita izi zimakwaniritsa kugwada kwa band monga momwe zimalowera ku rectus abdominis, komanso kumapangitsa kuti thupi lizisewera. Izi zingathandize kupititsa patsogolo mgwirizano ndi mphamvu m'munsi mwa mimba, zomwe zingathandize kusuntha ndi kuyendetsa bwino kwa gulu logwada.