Kuchita ntchitoyi ndi imodzi mwazofunikira kwambiri popanga mphamvu zazikulu
Kuwongolera mawondo akuwoneka, omwe nthawi zambiri amatchedwa "Captain's Chair exercises" kapena "knee knee lift", ndizochita masewera olimbitsa thupi omwe amakulolani kuti muwonjezere zosiyana ndi zomwe mukuchita popitiriza kugwira nawo ntchito komanso mutengere kumsika wapamwamba kwambiri. Mumagwadira bondo pamene mukuyimika pakati pa mipiringidzo iwiri.
Kuwuka kwa mawondo owonekera kunabwera chachiwiri pa mndandanda wa zochitika zabwino za rectus abdominus .
Iyi ndiyo mapeto a kafukufuku ku yunivesites ya state ya San Diego yomwe inafanizira machitidwe khumi ndi awiri omwe amapezeka pamimba kuti apeze zomwe zimalimbikitsa kwambiri abs. Zochita zolimbitsa thupi zonse zinkawerengedwa kuti zikhale zokopa (kuyesedwa ndi EMG) mu rectus abdominus, komanso zofunikira mkati ndi kunja.
Mmene Mungapangidwire Momwe Mungapangire Zochita Zolimbitsa Thupi
- Dziperekeni nokha pa makina / kutulutsa makina (tafotokozedwa m'munsimu), kumbuyo motsutsana ndi pad ndi manja mutagwira thupi lanu mmwamba mwa kupuma pazitsulo zofanana. Pamafunika kumangirira dzanja kumapeto kwa mipiringidzo yofanana, ndipo kawirikawiri pamakhala mipiringidzo yamapazi kuti ifike patsogolo.
- Lolani miyendo yanu kugwedezeka ndipo pang'onopang'ono mutsani maondo anu pachifuwa chanu. Cholingacho chiyenera kulamulidwa ndi kuchitidwa mwadala pamene mukugwada mpaka mapafu anu akufanana.
- Bweretsani miyendo yanu kumalo oyambirira, kuwalola pansi pang'onopang'ono-musangowataya, kapena ngati mutayika theka la phinduli!
Muscled Anagwira Ntchito
Ngati muli pambuyo pa pulogalamu yamasitimu asanu ndi imodzi, kuwonjezerapo mawondo akuwoneka kungakuthandizeni m'njira yanu. Sitikupatseni phukusi lachisanu ndi chimodzi-palimodzi, kukhala ndi phukusi sikisi kumakhala ndi zambiri zokhudzana ndi kukhala ndi mafuta ochepa thupi kusiyana ndi momwe mukugwiritsira ntchito abs yanu, ngakhale izi ziridi gawo lake-koma minofu yaikulu ntchito yowondola mawondo ndizo zomwe mumawonetsa: rectus abdominus.
The rectus abdominus ndi yomwe imayambitsa matenda a msana ndipo imakulolani kuchita zinthu monga kukhala pamwamba pa malo abodza, kukokera chifuwa chanu kumapeto. Zimadutsa mumtambo wanu, kuyambira pa sternum mpaka m'chiuno mwako.
Koma sizomwe ntchito zowondoka zowondoka. Ikugwiritsanso ntchito kupsinjika kwa mchiuno. Pamene rectus abdominus yanu ikukhazikika pamtima pa nthawi yochita masewera olimbitsa thupi, ndi mchiuno mwanu omwe mumagwira ntchito.
Knee Kumanga Machine
Kuwongolera mawondo akuwoneka kumagwiritsidwa ntchito kawirikawiri pakumwa kapena kumapanga makina ambiri omwe ali nawo. Zimaphatikizapo nsana yambuyo yomwe ingakuthandizeni kukuthandizani ndikukulepheretsani kugwedezeka pazochitazo. Zidzakhalanso ndi mapepala pazitsulo zonse zofanana ndi momwe zigoba zanu ndi zitsime zanu zikhoza kupuma bwino.
Mpando wa oyang'anira oyendetsa ntchitoyi ndi imodzi mwa zolemba zochepa zomwe zikufunikira zipangizo zolimbitsa thupi . Kawirikawiri mumapeza makina othandizira kugwiritsira ntchito mawotchi, kapena kugula ntchito yokonzekera kunyumba.
Kusiyana kwa Vertical Knee Kwezani
Mukhoza kusiyanitsa bondo lowongolera pamene mukukula movuta komanso mwamphamvu mwa kulemera pakati pa mawondo. Yambani ndi zolemera zolemera kwambiri izi kuti muzolowere katundu wapamwamba ndikugwira ndi kulamulira kulemera pakati pa mapazi anu.
Mukhozanso kuwonjezera mphamvu mwa kukweza miyendo pambuyo pake popanda kugwada mawondo. Izi zimapweteka kwambiri kumbuyo kwanu, komabe, samalani ngati mutayesa izi kuti mutha kuvulaza.