Momwe Mungachitire Medicine Ball Kupweteka Kwambiri

Mpira wa mankhwala umapweteka kwambiri ndizochita zolimbitsa thupi pamimba . Amadziwikanso kuti mphukira ya Russian ndi wokhala pansi amawotchedwa oblique. Ndiko kusiyana kwa mbali kapena kupotoza, zomwe zimakhala zofanana ndi zofanana ndi mapepala atakwezedwa kuchokera pansi ndipo mimba zimagwedeza, kupatula iwe ukupotoza thupi kumbali imodzi ndiye winayo kusinthana.

Pogwiritsa ntchito mankhwala ozunguza bongo, mumagwiritsa ntchito mankhwala a chifuwa pamutu ndipo, pamene mukukweza, mumasewera mpira kumbali imodzi ndikubwerera

Misampha Yogwira Ntchito ya Medicine Ball Twist Crunch

Zochitazi zimapangitsa minofu ya m'mimba : rectus abdominis, ziwalo zamkati, ndi zofunikira zakunja. Minofu imeneyi ili pakati ndi pambali pa mimba. The rectus abdominis imakulolani kuti mugulire m'chiuno ndikuthandizira msana, pamene zoletsedwa zimakulolani kuchiuno.

Mmene Mungapangire Mankhwala Opatsirana Opaleshoni

1. Lembani pa mphasa kapena pamwamba payenerera kuti muzichita masewera olimbitsa pansi.
2. Sankhani mankhwala a mzere kuwala kokwanira kuti mutsegule ku mbali imodzi ndikubwerera ku malo oyamba, komabe muli olemerera mokwanira kuti mugwire ntchito mwakhama. Yambani ndi mpira wonyezimira ndikusintha ku mpira wolemera kwambiri pamene mumadzikayikira. Kulemera kwake kwa mpira kumakhala pakati pa mapaundi asanu ndi limodzi ndi 12. Zochitazi zingathe kuchitidwa ndi dzanja lolemera kapena kettlebell ngati mukufuna iwo kukhala mankhwala a mankhwala.

1. Lembani kumbuyo kwanu ndi mawondo anu atayendetsa pafupifupi pafupifupi digirii 90 ndi mapazi anu pansi. Mukhoza kulumikiza miyendo, koma kukhala ndi mawondo akusinthasintha.
2. Gwirani mankhwala omwe ali pamphindi. Limbani minofu ya m'mimba.
3. Kwezani mapewa monga momwe mungathere kuti muyambe kugwedeza, ndipo mutsegule mpirawo kumbali imodzi panthawi yomweyo. Bweretsani mpira ku chifuwa pamene mukuchepetsa mapewa anu pansi. Mwina mungafunikire kukweza mapewa pang'ono kuposa momwe mungapangire pansi.

1. Bululo liyenera kudumphira mthupi kuti lifike kunja kwa chigawo cha m'chiuno. Mukhoza kusiyana ndi malo awa. Pamene mukuchepetsa mapewa, bweretsani mpira kubwalo la chifuwa.
2. Onetsetsani kuti kuyendayenda kwanu kukupotoza nthiti ndi chiuno ndi abs akugwira ntchito, komanso kuti simukupotoza ndi mapewa anu m'malo mwake.
3. Pangani kawiri kawiri kawiri.
4. Pezani zambiri zokhudza mfundo zolimbitsa thupi ndikufotokozera zochitika zolimbitsa thupi ngati mukufuna zolemba zam'mbuyo musanayese zochitikazi.

Kusiyana

1. Gwiritsani ntchito masewera olimbitsa thupi pamene mukugona pa mphunzitsi wa balance wa BOSU kapena stability disk. Izi zidzawonjezera kusakhazikika komanso zovuta ku zochitikazo.
2. Gwiritsani ntchito mawondo anu opindika, koma zidendene zidakwera pansi kuti mukhale zovuta zovuta.

Pa Zochitika Zachikazi

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