Lever yakumbuyo

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Lever yakumbuyo

The Back Lever ndi masewera olimbitsa thupi ovuta omwe amalimbitsa pachimake, mikono, ndi mapewa pomwe amathandizira kuwongolera thupi lonse komanso kukhazikika. Ndi yabwino kwa okonda masewera olimbitsa thupi, makamaka omwe akuchita nawo masewera olimbitsa thupi kapena calisthenics, chifukwa chazovuta zake komanso kufunikira kwamphamvu komanso kukhazikika. Anthu angafune kuphatikiza Back Lever muzochita zawo kuti apititse patsogolo kutanthauzira kwa minofu, kupititsa patsogolo kugwirizana kwa thupi, ndi kutsutsa mphamvu zawo zakuthupi kuti zikhale zapamwamba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever yakumbuyo

• Yambani masewera olimbitsa thupi pogwira bala ndi manja onse awiri m'lifupi m'lifupi ndikuchita kukoka kuti thupi lanu likhale pamwamba pa bala.
• Kenako, tsitsani thupi lanu pang'onopang'ono ndikuliwongolera pamalo opingasa, ndikusunga thupi lanu molunjika kuchokera pamapewa mpaka kumapazi, kuyang'ana mmwamba.
• Gwirani malowa, omwe amadziwikanso kuti lever yakumbuyo, kwa nthawi yayitali momwe mungathere, kusunga minofu yanu ndi thupi lanu lolunjika.
• Pomaliza, dzichepetseni bwino pansi pomwe mukupachikidwa ndikubwereza zolimbitsa thupi nthawi zambiri momwe mukufunira. Kumbukirani kusunga mayendedwe anu ponseponse kuti musavulale.

Izinto zokwenza Lever yakumbuyo

• **Yambani ndi Kukula:** Osayesa Back Lever yonse nthawi yomweyo, makamaka ngati ndinu woyamba. Yambani ndi kupita patsogolo kosavuta monga tuck back lever kapena advanced tuck back lever. Pamene mukupeza mphamvu ndi kulamulira, mukhoza kupita ku zosiyana zovuta kwambiri.
• **Sungani Mafomu Olondola:** Cholakwika chofala kwambiri ndikumata kumbuyo, komwe kungayambitse kupweteka kwam'munsi ndi kuvulala. Thupi lanu liyenera kukhala lolunjika ndi lofanana ndi pansi, chifuwa chanu chikuyang'ana mmwamba. Mikono yanu iyenera kukhala yowongoka, ndipo mapewa anu ayenera kukoka pamodzi.
• ** Pangani Core Yanu: ** The Back Lever ndi masewera olimbitsa thupi,

Lever yakumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever yakumbuyo?

The Back Lever Exercise ndi masewera olimbitsa thupi apamwamba kwambiri olimbitsa thupi omwe amachitidwa pa mphete zochitira masewera olimbitsa thupi kapena bar. Zimafunika mphamvu zambiri zapakati, kumbuyo, ndi mapewa, komanso kulamulira thupi ndi kulingalira. Ngakhale oyamba kumene angagwire ntchito kuti akwaniritse Back Lever, sizovomerezeka kuyesa kusuntha kwathunthu popanda kukonzekera bwino ndi maphunziro. Pali machitidwe opititsa patsogolo ndi njira zomwe oyamba kumene angatsatire kuti pang'onopang'ono amange mphamvu zawo ndi luso lawo. Izi zikuphatikizapo tuck back lever, straddle back lever, ndi lever ya mwendo umodzi wakumbuyo, pakati pa ena. Ndikofunikiranso kutentha bwino ndikusunga mawonekedwe oyenera kuti musavulale. Ndibwino kukhala ndi mphunzitsi kapena wodziwa zowona, makamaka poyesa koyambirira kochita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever yakumbuyo?

• Straddle Back Lever: Mwakusiyana uku, miyendo yanu imatambasulidwa motalikirana pamalo ozungulira mukamayendetsa lever yakumbuyo.
• Half Lay Back Lever: Uku ndikupita patsogolo kolowera kumbuyo komwe thupi lanu limakhala lokhazikika, miyendo yanu ikuwonjezedwa patsogolo pamadigiri 45.
• Tuck Back Lever: Mu mtundu uwu, mawondo anu amalowetsedwa pachifuwa chanu, zomwe zimapangitsa kuti zikhale zosavuta kuti mukhalebe osamala komanso owongolera.
• Lever One-Leg Back Lever: Kusiyanaku kumaphatikizapo kutambasula mwendo umodzi kutsogolo pamene winayo akukhalabe mkati, kuonjezera zovuta ndikugwirizanitsa magulu osiyanasiyana a minofu.

Izinto zokufunda ezishisa ezivumelekile Lever yakumbuyo?

• Kuchita masewera olimbitsa thupi a Skin the Cat kumaphatikizanso ndi Back Lever chifukwa kumaphatikizapo kusuntha kwa thupi komweko ndipo kumathandiza kumanga mphamvu ndi kusinthasintha pamapewa ndi pachimake, zonse zomwe ziri zofunika pochita Back Lever.
• Mbendera ya Chinjoka, yodziwika bwino ndi Bruce Lee, ndi masewera ena abwino kwambiri omwe amathandizira Back Lever pomwe amalunjika kwambiri minofu yapakatikati, kupititsa patsogolo mphamvu zam'mimba komanso kuwongolera komwe kumafunikira kuti mukhalebe opingasa mu Back Lever.