Kuyima kwa band

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

Ukuxhumana kwe Kuyima kwa band

The Band Standing Crunch ndi masewera olimbitsa thupi omwe amalimbana ndi minofu ya m'mimba, kupititsa patsogolo mphamvu zapakati komanso kukhazikika. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa cha kukana kwake kosinthika komanso kutsika kwake. Anthu amatha kusankha masewerawa chifukwa amatha kuchitidwa kulikonse ndi gulu lotsutsa, kupangitsa kuti likhale labwino kwa iwo omwe ali ndi ndandanda yotanganidwa kapena kupeza zida zolimbitsa thupi zochepa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyima kwa band

• Gwirani mbali zina za gululo ndi manja anu ndikukweza manja anu pamwamba, ndikumapindika pang'ono m'zigongono zanu.
• Gwirizanitsani minofu yanu ya m'mimba ndikuweramira kutsogolo m'chiuno mwanu, kukokera gulu lotsutsa pansi pamaso panu pamene mukuchita kugwedeza.
• Pang'onopang'ono bwererani kumalo oyambira, kulola gulu lotsutsa kuti likokere manja anu pang'onopang'ono pamwamba.
• Bwerezani izi kuti muwerenge chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mupitirize kulamulira ndi mawonekedwe oyenera panthawi yonseyi.

Izinto zokwenza Kuyima kwa band

• Khalani ndi Mawonekedwe Oyenera: Cholakwika chofala kwambiri pakuyimilira ndikusakhazikika bwino. Sungani msana wanu mowongoka ndipo pachimake chanu chikugwira ntchito nthawi yonseyi. Pewani kutsamira patali kutsogolo kapena kumbuyo, chifukwa izi zitha kusokoneza msana wanu.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu kuti muchepetse. Izi zingayambitse zotsatira zosagwira ntchito komanso kuvulala komwe kungatheke. M'malo mwake, yang'anani kugwiritsa ntchito minofu ya m'mimba yanu kukokera gululo pansi.
• Kupuma Moyenera: Kupuma n'kofunika muzochita zilizonse zolimbitsa thupi, ndipo kuyimirira ndi chimodzimodzi. Exhale pamene mukugwedezeka ndi kupuma pamene mukubwerera kumalo oyambira. Kupuma kolakwika

Kuyima kwa band Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyima kwa band?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a band stand crunch. Zochita izi ndizosavuta ndipo sizifuna mphamvu kapena luso. Komabe, ndikofunikira kukhalabe ndi mawonekedwe oyenera kuti muwonetsetse kuchita bwino komanso kupewa kuvulala. Nawa njira zochitira izi: 1. Imirirani molunjika ndikuyika gulu lotsutsa pansi pa mapazi anu. 2. Gwirani mbali ina ya gulu lotsutsa ndi manja onse ndikukweza manja anu pamwamba pa mutu wanu. 3. Sungani mapazi anu motalikirana ndi mapewa. 4. Pindani thupi lanu lakumtunda kutsogolo pamene mukukokera gulu lotsutsa ku mawondo anu, ndipo manja anu akuwongoka. 5. Pang'onopang'ono kubwerera kumalo oyambira. 6. Bwerezani zolimbitsa thupi kuti mupeze kuchuluka komwe mukufuna kubwereza. Kumbukirani kuchita masewera olimbitsa thupi nthawi zonse ndikupewa kupindika kumbuyo kwanu. Ngati mukumva kusapeza bwino kapena kupweteka, siyani kuchita masewera olimbitsa thupi ndikukambirana ndi mphunzitsi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyima kwa band?

• Band Overhead Crunch: Mu mtundu uwu, gululi limayendetsedwa pamwamba, ndikuwonjezera kukana komanso kulimba kwa masewerawo.
• Band Kneeling Crunch: Kusiyanasiyana kumeneku kumachitika pamene akugwada, zomwe zimathandiza kudzipatula minofu ya m'mimba mogwira mtima.
• Band Twist Crunch: Izi zimaphatikizapo kuyenda mozungulira, kugwira ntchito zonse za abs ndi obliques nthawi imodzi.
• Band Reverse Crunch: M'malo mokweza kumtunda kwa thupi, mumakweza mawondo anu pachifuwa chanu, ndikuloza minofu ya m'munsi mwamimba.

Izinto zokufunda ezishisa ezivumelekile Kuyima kwa band?

• Russian Twist: Ichi ndi chochita china chachikulu chomwe chimakwaniritsa kugwedezeka kwa Band poyang'ana minofu ya oblique, kuthandizira kukulitsa mphamvu yapakati, yozungulira bwino.
• Njinga Zanjinga: Izi ndizothandiza kwambiri ku Band stand crunch chifukwa sikuti amangoyang'ana abs komanso amakhudzanso kumunsi kwa thupi, motero amapereka kulimbitsa thupi kokwanira.