Hollow Hold
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Overview:
Iyo Hollow Hold chiitiko chekusimbisa-chepakati chinonangana neabs, kuzasi kumashure, uye hip flexors, zvichiita kuti ive yakanakira vatambi, vanoenda kumitambo yekurovedza muviri, kana chero ani anotarisa kuvandudza yavo yepakati kugadzikana uye chimiro. Iyo isometric inobata iyo inobatsira kukwidziridza kudzora kwemuviri uye kuenzana, uye ndiko kufamba kwakakosha mune gymnastics. Vanhu vangade kuita chiitwa ichi nekuti chinoshanda mukuvaka musimboti wakasimba, uyo wakakosha pakusimba kwemuviri wese uye kusimba, uye zvinobatsira mukudzivirira kukuvara kwemusana.
Table of Contents
Instructions
Step-by-step guide:
- Zvishoma nezvishoma simudza makumbo ako, maoko, uye kumusoro kumashure kubva pasi, kuve nechokwadi kuti musana wako unoramba wakabatana nevhu.
- Isa chirebvu chako muchipfuva chako uye ramba wakatarisa kumberi, izvi zvichabatsira kubatanidza tsandanyama dzako dzemudumbu.
- Bata muviri wako munzvimbo iyi "yakakomba", maoko ako nemakumbo achibhururuka masendimita mashoma kubva pasi, kwenguva yakareba iwe unogona kuchengetedza chimiro chakanaka.
- Zvishoma nezvishoma dzikisa maoko ako, makumbo, uye kumusoro kumashure pasi kuti upedze kudzokorora kumwe, wozozorora usati wadzokorora chiitwa.
Exercise Tips:
- ** Kudzora Mafambiro**: Dzivisa kushinya kana kukurumidza kufamba. Ichi chiitwa chinoda kufamba kunononoka, kunodzorwa kuti ubatanidze mhasuru dzepakati zvinobudirira. Kumhanyira kuburikidza nekurovedza muviri kana kushandisa simba panzvimbo yesimba remhasuru kukanganisa kwakajairika kunogona kuderedza kushanda kwayo uye kuwedzera njodzi yekukuvara.
- **Kufema**: Usabate mweya wako paunenge uchiita chiitwa ichi. Zvakakosha kufema zvakanaka mukati mekufamba. Inhale paunenge uchigadzirira kusimudza mapepa ako nemakumbo, uye exhale sezvaunobata nzvimbo. Kubata mweya wako kunogona kukonzera kushushikana kusingakoshi.
FAQ
Can beginners do the Hollow Hold?
Ehe, vanotanga vanogona kuita iyo Hollow Hold kurovedza muviri, asi zvinogona kunetsa sezvo zvinoda simba repakati. Zvakakosha kutanga zvishoma nezvishoma uye zvishoma nezvishoma kuwedzera nguva yekubata sezvo simba rinowedzera. Zvakare, zvakakosha kuchengetedza chimiro chakakodzera kudzivirira kukuvara. Vatangi vekutanga vanogona kutanga neshanduro yakagadziridzwa yeHollow Hold, senge kupfugama mabvi kana kuchengeta maoko pamativi, uye kufambira mberi kune yakazara vhezheni nekufamba kwenguva. Senguva dzose, zvinokurudzirwa kuonana nenyanzvi yekusimbisa muviri kana mudzidzisi kuti uone kuti maekisesaizi ari kuitwa nemazvo.
What are common variations of the Hollow Hold?
- Hollow Hold Leg Inosimudza: Mune iyi mutsauko, iwe unosimudza gumbo uchichengeta muviri wako munzvimbo isina hollow yekubata.
- Hollow Hold neArms Overhead: Iyi mutsauko inosanganisira kutambanudza maoko ako kumusoro uri munzvimbo isina mhanza, kuwedzera dambudziko kune yako musimboti.
- Hollow Hold Flutter Kicks: Iyi mutsauko inosanganisira kuita zvidiki, nekukurumidza, sechigero-senge makumbo nemakumbo ako uri mugomba kubata chinzvimbo.
- Hollow Bata kuV-Sit: Iyi shanduko yepamberi inosanganisira kuchinjika kubva panzvimbo isina hombe yekubata kuenda kune V-sit chinzvimbo, ichiita akasiyana mhasuru mapoka.
What are good complementing exercises for the Hollow Hold?
- The Dead Bug Exercise inozadzisa Hollow Hold nekutarisa mapoka emhasuru imwechete neimwe nzira, kukurudzira kurongeka kuri nani, kuenzanisa, uye kugadzikana kwepakati, izvo zvakakosha pakuchengetedza Hollow Hold chinzvimbo.
- Iyo V-Ups kurovedza muviri inozadzisa iyo Hollow Hold sezvo ichipa dambudziko rinoita kune mhasuru dzepakati, kuwedzera simba uye kutsungirira kweabs uye hip flexors, izvo zvakakosha pakuita Hollow Hold zvinobudirira.
Related keywords for Hollow Hold:
- Hollow Hold exercise
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- Hollow Hold core training
- Kusimbisa dumbu neHollow Hold
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- Kuvandudza simba repakati neHollow Hold