Kutulutsidwa kwa Wheel

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Gurugudu ga hinamboya
• Imimiselo eqhapho: Iliopsoas, Obliques, Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Deltoid Posterior, Latissimus Dorsi, Pectineous, Pectoralis Major Sternal Head, Sartorius, Tensor Fasciae Latae, Teres Major

Ukuxhumana kwe Kutulutsidwa kwa Wheel

Wheel Rollout ndi njira yabwino kwambiri yolimbikitsira pachimake, osati kungoyang'ana ma abs okha komanso kumunsi kumbuyo, m'chiuno, ndi mapewa. Ndi masewera olimbitsa thupi oyenera kwa anthu apakatikati mpaka olimba kwambiri, omwe amayang'ana kuti apititse patsogolo kukhazikika kwawo komanso nyonga zawo zonse. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amathandizira kukonza kaimidwe, kuchepetsa ululu wammbuyo, ndikuthandizira kuchita bwino pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kutulutsidwa kwa Wheel

• Kusunga msana wanu mowongoka komanso pachimake chanu, kanikizani pang'onopang'ono gudumu kutsogolo, kukulitsa thupi lanu kukhala mzere wowongoka.
• Tsitsani thupi lanu momwe mungathere popanda kukhudza pansi, kusunga abs yanu kuti muteteze msana wanu kuti usagwedezeke.
• Imani pang'ono pamalo okulirapo, kuwonetsetsa kuti thupi lanu lili molunjika kuchokera kumutu mpaka mawondo anu.
• Pomaliza, gwiritsani ntchito abs ndi m'chiuno kuti mubwerere kumalo oyambira, kusunga mikono yanu ndikubwerera molunjika panthawi yonseyi.

Izinto zokwenza Kutulutsidwa kwa Wheel

• **Kuyenda Koyendetsedwa**: Pewani kuthamangitsa mayendedwe. Sizokhudza kuchuluka kwa ma reps omwe mungachite, koma momwe mungawachitire bwino. Tulutsani pang'onopang'ono komanso mowongolera, kenaka bwererani mkati ndi chiwongolero chomwecho. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• **Njira Yopumira**: Osagwira mpweya wanu panthawi yolimbitsa thupi. M'malo mwake, lowetsani mpweya pamene mukutulutsa ndikutulutsa mpweya pamene mukubwerera. Kupuma koyenera kumathandiza kuti pakati panu mukhale ndi mpweya wabwino.
• **Pitani Pang'onopang'ono**: Ngati mwangoyamba kumene kuchita izi, yambani

Kutulutsidwa kwa Wheel Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kutulutsidwa kwa Wheel?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Wheel Rollout, koma ndikofunikira kuzindikira kuti ndi masewera ovuta omwe amafunikira mphamvu zambiri zapakati. Oyamba kumene ayenera kuyamba pang'onopang'ono, mwinamwake ndi machitidwe osinthidwa, monga kuchita kuchokera mawondo awo m'malo mwa zala zawo. Ndikofunikiranso kuonetsetsa mawonekedwe oyenera kuti musavulale. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kutulutsidwa kwa Wheel?

• Knee Wheel Rollout: Iyi ndi njira yabwino yoyambira pomwe mumayamba kugwada ndikugudubuza gudumu, ndikuwongola manja anu.
• Kutulutsa Wheel-Arm Imodzi: Kusintha kwapamwamba kumeneku kumafuna kuti mugwiritse ntchito mkono umodzi wokha kuti mutulutse gudumu, ndikutsutsa mphamvu zanu ndi mphamvu zanu.
• Kutulutsa kwa Wheel ndi Kupotoza: Mukusintha uku, mumagudubuza gudumu mozungulira, ndikupangitsa ma oblique anu ndikutsutsa thupi lanu mwanjira yatsopano.
• Kutulutsa kwa Pike Wheel: Kusinthaku kumaphatikizapo kugudubuza gudumu ndikukweza m'chiuno mwako m'malo mwa pike, ndikuwonjezera vuto linalake lapakati ndi kumtunda kwanu.

Izinto zokufunda ezishisa ezivumelekile Kutulutsidwa kwa Wheel?

• Push-ups: Push-ups sikuti imangogwira ntchito pa mphamvu yanu yapamwamba ya thupi, makamaka pachifuwa, mapewa, ndi triceps, komanso imagwiranso ntchito pachimake, mofanana ndi Wheel Rollouts, kulimbikitsa minofu imeneyi kungakuthandizeni kulamulira kayendetsedwe kake ndi kukhazikika panthawi yotulutsidwa. masewera olimbitsa thupi.
• Kukweza Miyendo: Zochita izi zimayang'ana kumunsi kwa abs ndi chiuno, minofu yomwe imagwiranso ntchito pa Wheel Rollouts. Mwa kulimbikitsa maderawa, mutha kuwongolera kuwongolera ndi kukhazikika kwanu panthawi yotulutsa, ndikupangitsa kuti ntchitoyi ikhale yogwira mtima.