Mphepo ya pamtunda 180

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

Ukuxhumana kwe Mphepo ya pamtunda 180

Landmine 180 ndi masewera olimbitsa thupi amphamvu, athunthu omwe amalunjika pachimake, pomwe amakhudzanso mapewa, mikono, ndi thupi lakumunsi. Ntchitoyi ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kupititsa patsogolo mphamvu zawo zogwirira ntchito, kulimbitsa thupi, ndi mphamvu. Mwa kuphatikiza Landmine 180 muzochita zanu zolimbitsa thupi, mutha kuwonjezera mphamvu zozungulira, kulimbikitsa kuyenda bwino, ndikuwonjezera magwiridwe antchito onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mphepo ya pamtunda 180

• Imani moyang'anizana ndi barbell, mapazi motalikirana ndi mapewa motalikirana, ndipo pindani m'mawondo ndi m'chiuno kuti munyamule belulo ndi manja onse awiri, ndikusunga msana wanu mowongoka.
• Kwezani barbell mpaka kutalika pachifuwa, manja anu akupindika pang'ono, ndipo pachimake chanu chikugwira ntchito.
• Yambitsani masewerawa ndikuzungulira torso yanu mbali imodzi, ndikusuntha ma barbell pathupi lanu kwinaku mukukweza manja anu.
• Kenako, nthawi yomweyo sinthani kusunthako kuti mutembenuzire belulo kumbali ina, ndikumaliza kubwereza kumodzi. Kumbukirani kusunga pachimake chanu ndikuwongolera ma barbell panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Mphepo ya pamtunda 180

• **Kuyenda Koyendetsedwa**: Landmine 180 sikutanthauza kuthamanga koma kuwongolera. Kuyenda pang'onopang'ono, koyendetsedwa kumakhudza pachimake chanu mogwira mtima ndikuchepetsa chiopsezo cha kuvulala. Kulakwitsa kofala ndiko kusuntha bar mwachangu kapena kugwiritsa ntchito mphamvu kuti musunthe kulemera kwake, zomwe zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• **Kulemera Koyenera**: Yambani ndi kulemera kopepuka kuti muwonetsetse kuti mutha kuwongolera kayendetsedwe kake ndikusunga mawonekedwe oyenera. Pamene mukukhala omasuka ndi masewera olimbitsa thupi, mukhoza kuwonjezera kulemera kwake pang'onopang'ono. Kulakwitsa kofala ndikukwezanso

Mphepo ya pamtunda 180 Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mphepo ya pamtunda 180?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Landmine 180, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimagwira pachimake ndikuwongolera kukhazikika komanso mphamvu zozungulira. Komabe, oyamba kumene ayenera kusamala ndipo amalangizidwa kuti azichita izi motsogozedwa ndi katswiri wophunzitsidwa bwino kapena wophunzitsa payekha, makamaka poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mphepo ya pamtunda 180?

• Kettlebell 180: M'malo mwa barbell, mumagwiritsa ntchito kettlebell kuti muyambe kuyenda kwa 180, ndikupereka kugwiritsira kosiyana ndi kugawa kulemera.
• The Resistance Band 180: Kusinthaku kumagwiritsa ntchito gulu lokana lomwe limamangiriridwa ku chinthu chokhazikika, kupereka kukana kosinthika komanso kumafuna malo ochepa.
• Mpira wa Mankhwala 180: Izi zimaphatikizapo kugwiritsa ntchito mpira wamankhwala, kuwonjezera chinthu chokhazikika komanso kugwirizana pakuchita masewera olimbitsa thupi.
• The Cable Machine 180: Kusinthaku kumagwiritsa ntchito makina a chingwe, kulola kusuntha kosalala, kuwongolera komanso kusintha kosavuta kukana.

Izinto zokufunda ezishisa ezivumelekile Mphepo ya pamtunda 180?

• Press Press pamutu: Makina osindikizira apamwamba amalimbitsa ma deltoid ndi minofu yakumtunda kwa thupi, yomwe imagwira ntchito pakukweza ndi kukanikiza kwa Landmine 180, motero kuwongolera magwiridwe antchito ndikuchepetsa kuvulala.
• Ma squats: Ma squats amapangitsa kuti thupi likhale lolimba komanso lokhazikika, zomwe ndizofunikira kuti mukhalebe ndi maziko olimba panthawi ya masewera olimbitsa thupi a Landmine 180, kuwapangitsa kukhala masewera olimbitsa thupi ogwirizana.