Kuphulika kwa bandeji

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

Ukuxhumana kwe Kuphulika kwa bandeji

The Band Bicycle Crunch ndi masewera olimbitsa thupi omwe amayang'ana ma abs, obliques, ndi ma flexor a chiuno, kukupatsani masewera olimbitsa thupi. Ndi yabwino kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kulimbitsa mtima wawo, kukonza bata, komanso kupititsa patsogolo magwiridwe antchito a thupi lonse. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kukhoza kuonjezera mphamvu zanu zam'mimba ndi zam'mbuyo, kuwongolera bwino komanso momwe mumakhalira, komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuphulika kwa bandeji

• Kwezani miyendo yanu yonse ndikuweramitsa mawondo anu ku ngodya ya digirii 90, ndiyeno kwezani mutu ndi mapewa anu pansi, kukulitsa manja anu patsogolo.
• Kuyimirira mwendo wanu wakumanja, tambasulani mwendo wanu wakumanzere molunjika kwinaku mukukokera gulu lotsutsa ndi dzanja lanu lamanja molunjika paphewa lanu lakumanja, kutengera mayendedwe apanjinga.
• Bwererani kumalo oyambirira ndikubwereza mayendedwewo ndi mwendo wakumanja ndi dzanja lamanzere, kuonetsetsa kuti pachimake chanu chikugwira ntchito komanso kayendetsedwe kake.
• Pitirizani kusinthana mbali kuti mubwereze nambala yomwe mukufuna, kuonetsetsa kuti msana wanu ukukanikiza pansi mwamphamvu nthawi yonseyi.

Izinto zokwenza Kuphulika kwa bandeji

• **Mayendedwe Oyendetsedwa**: Pamene mukuchita masewera olimbitsa thupi, onetsetsani kuti mayendedwe anu akuwongolera komanso mwadala. Pewani kulakwitsa kofala pochita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mphamvu m'malo mwa minofu yanu. Izi sizimangochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
• **Gwiritsani Ntchito Pakatikati Mwanu**: Chinsinsi chothandizira kuyendetsa bwino njinga ya band ndikuphatikiza maziko anu panthawi yonse yolimbitsa thupi. Izi zikutanthawuza kukoka batani la mimba yanu molunjika ku msana wanu ndikusunga msana wanu pansi. Cholakwika chofala ndikulola kuti msana ukhale wolimba, zomwe zingayambitse kupweteka kwapansi.
• **Chigongono Kumabondo**: Yesani

Kuphulika kwa bandeji Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuphulika kwa bandeji?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a njinga, koma ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zochita izi zitha kukhala zovuta kwa oyamba kumene, chifukwa zimafuna kugwirizana ndi mphamvu. Ngati mukuwona kuti ndizovuta kwambiri, mutha kuyamba ndi ma crunches oyambira kapena ma crunches a njinga popanda gulu. Pamene mukupanga mphamvu ndikukhala omasuka, mukhoza kuwonjezera gulu kuti muwonjezere kukana. Nthawi zonse ndikwabwino kukaonana ndi katswiri wazolimbitsa thupi kapena mphunzitsi wanu kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuphulika kwa bandeji?

• Band Standing Bicycle Crunch: Mukusintha uku, mumayimirira mowongoka ndi gululo pansi pa mapazi anu, ndiyeno kutsanzira kayendetsedwe ka njinga pobweretsa bondo lanu ndi chigongono chosiyana.
• Band Lying Bicycle Crunch : Izi zimaphatikizapo kugona chagada ndi gululo mutakulungidwa pamapazi anu, ndikuchita kayendetsedwe ka njinga ndikusunga msana wanu pansi.
• Band Resistance Bicycle Crunch: Pakusinthika uku, mumangiriza gululo pamalo okhazikika kenako ndikuyendetsa njinga motsutsana ndi kukana kwa gululo.
• Band Stability Ball Bicycle Crunch: Izi zimaphatikizapo kugwedeza njinga pa mpira wokhazikika ndi gululo lokulungidwa pamapazi anu, zomwe zimawonjezera vuto lanu pachimake komanso moyenera.

Izinto zokufunda ezishisa ezivumelekile Kuphulika kwa bandeji?

• Zopindika za ku Russia: Zopindika za ku Russia zimayenderana ndi kugunda kwa njinga zamagulu polunjika ku minofu yozungulira, kupangitsa kuti pakhale kulimbitsa thupi mozama m'mimba ndikulimbikitsa kulimba kwapakati, kozungulira bwino.
• Stability Ball Jackknife : Zochita izi zimakwaniritsa kugunda kwa njinga ya band poyang'ana pamunsi abs ndi chiuno flexors, komanso kumaphatikizapo kukhazikika ndi kukhazikika, zomwe zingapangitse mphamvu ya band crunch.