Padziko lonse lapansi Superman Hold

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus

Ukuxhumana kwe Padziko lonse lapansi Superman Hold

The Around the World Superman Hold ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo msana, glutes, mapewa, ndi mimba, motero kumawonjezera mphamvu ndi kukhazikika. Ndi chisankho chabwino kwambiri kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi milingo yolimbitsa thupi. Anthu angafune kuchita izi osati kungomanga maziko olimba, omwe ndi ofunikira kuti thupi likhale lamphamvu komanso lokhazikika, komanso kuti azitha kusintha kaimidwe, kuchepetsa ululu wammbuyo, komanso kupititsa patsogolo masewerawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Padziko lonse lapansi Superman Hold

• Gwirani pakati panu ndikukweza manja anu, chifuwa, ndi miyendo pansi, ndikulowa mu Superman.
• Kuchokera pamalowa, sunthani manja anu pang'onopang'ono m'mbali mwanu ndikulowera kumapazi anu, kuwachotsa pansi panthawi yonseyi.
• Tsopano, sinthani mayendedwewo pobweretsanso mikono yanu m'mbali kenako kutsogolo kwanu, ndikumaliza "kuzungulira dziko lonse lapansi".
• Yesetsani kugwira ntchitoyi ndikupitirizabe kuyenda kwa mkono kwa masekondi 30 mpaka miniti, malingana ndi mphamvu zanu ndi kupirira kwanu.

Izinto zokwenza Padziko lonse lapansi Superman Hold

• **Gwiritsitsani Ntchito Yanu**: Kuti mupindule kwambiri ndi masewerawa, ndikofunikira kugwirizanitsa minofu yanu yayikulu. Izi zikutanthauza kumangitsa abs yanu ngati mukukonzekera nkhonya. Izi sizimangothandiza kuwongolera bwino komanso kumawonjezera mphamvu ya masewera olimbitsa thupi.
• **Pewani Kulimbitsa Khosi Lanu**: Cholakwika chofala chomwe muyenera kupewa ndikumangirira khosi lanu poyang'ana mmwamba kapena kukweza chibwano chanu pachifuwa. M'malo mwake, sungani khosi lanu losalowerera ndale mwa kuyang'ana pansi. Izi zimathandiza kupewa kuvulala kulikonse kwapakhosi.
• **Kuyenda Pang'onopang'ono**: Mukamachita gawo la 'padziko lonse lapansi', pewani masewerawa

Padziko lonse lapansi Superman Hold Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Padziko lonse lapansi Superman Hold?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Around the World Superman Hold, koma ndikofunikira kuti muyambe pang'onopang'ono ndi mawonekedwe oyenera kuti musavulale. Zochita izi makamaka zimayang'ana minofu yakumunsi kumbuyo ndi pachimake, kotero ndikofunikira kuonetsetsa kuti maderawa ali olimba mokwanira kuti azitha kuyenda. Ngati ndinu oyamba, mungafune kuyamba ndi Superman Holds yoyamba musanayambe kusinthika kwa Around the World. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikusiya ngati mukumva kusapeza bwino. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Padziko lonse lapansi Superman Hold?

• The Side Plank Superman Hold : Mofanana ndi kusiyana kwa matabwa, koma nthawi ino mukugwira thabwa lakumbuyo ndikukweza mkono wanu wapamwamba ndi mwendo kuti mupange superman pose.
• The Prone Superman Hold: Izi zimaphatikizapo kugona m'mimba mwako ndikukweza manja ndi miyendo yanu pansi, kugwira malo kwa masekondi angapo musanatulutse.
• Swiss Ball Superman Hold: Ndi kusiyana kumeneku, mumagwiritsa ntchito mpira waku Swiss. Mumagona ndi mimba yanu pa mpira ndikukweza dzanja lanu ndi mwendo wanu wosiyana, mofanana ndi momwe mungagwiritsire ntchito superman.
• The Bird Dog Superman Hold: Izi zimachitika kuchokera m'manja ndi mawondo. Mumakweza ndi kutambasula dzanja lanu ndi mwendo wanu, ndikugwirizira kwa masekondi angapo musanasinthe kupita mbali inayo.

Izinto zokufunda ezishisa ezivumelekile Padziko lonse lapansi Superman Hold?

• Ma Deadlifts amatha kuthandizira Padziko Lonse Lapansi Superman Hold polimbitsa msana wam'mbuyo ndi hamstrings, zomwe zingathandize kukonza mawonekedwe anu ndi kupirira mu Superman Hold udindo.
• Zochita za Mbalame za Agalu zimathanso kuthandizira Padziko Lonse Lapansi Superman Hold pamene akugwira ntchito mofananamo minofu - minofu ya erector spinae kumbuyo kwanu, komanso kumapangitsanso kukhazikika ndi kukhazikika, zomwe ndizofunikira kuti Superman Hold ikhalebe.