Rally Tube Squat
Mukamachita masewera olimbitsa thupi, kugwiritsa ntchito chubu cholimbitsa thupi kumawonjezera vuto loyimirira.Tiyenera kukhala owuma kwambiri polimbana ndi kukana.Mutha kutambasula miyendo yanu motalikirana kapena kugwiritsa ntchito aTension chubundi kukana kwambiri kuonjezera kukana.
Njira yolimbitsa thupi
1. Gwirani mapazi anu m'lifupi m'lifupi ndi kuponda pa chubu champhamvu.
2. Kokani chogwirira chaTension chubumpaka pamwamba pa phewa.Manja kutsogolo (chubu chomangika chiyenera kukhala kumbuyo kwa mkono, osati kutsogolo kwa thupi) (a).
3. Gwirani pansi, kusunga chogwiriracho pamwamba pa phewa (b).
4. Bwererani kumalo oyambira.Bwerezani nthawi 20.
Lat kukoka chubu kugawanika mwendo squat
Mofanana ndi squat yakuya, kugwiritsa ntchito aTension chubupamene kuchita kudzikonda kulemedwa kugawanika mwendo squat adzawonjezera vuto pamene akuimirira.
Njira yolimbitsa thupi
1. Ikani mapazi anu m'lifupi-m'lifupi ndikuyika phazi lanu lakumanzere pa mbiya.Bwererani ndi phazi lanu lakumanja pafupifupi 2 mapazi (pafupifupi 0.6 metres), ndikusunga mapazi anu moyenera.Mutu ndi kumbuyo molunjika, mopanda ndale (a).
2. Gwirani ntchafu yakumanzere ndi bondo kuti thupi likhale lolowera pansi pomwe ntchafu yakutsogolo ikufanana ndi pansi komanso bondo lakumbuyo kuyandikira pansi momwe mungathere.Thupi liyenera kusuntha molunjika pansi (b).
3. Bwererani kumalo oyambira.Chitani seti 4 pa mwendo uliwonse, kubwereza 10 pa seti iliyonse.
Tension chubuduwa mzere
Kupalasa kwa chubu kumtunda kumatha kuchita masewera olimbitsa thupi a latissimus dorsi ndi msana wam'munsi ndi wapakati wa thoracic, kulimbitsa minofu yapakatikati, kumathandizanso kulimbikitsa ma biceps.Ubwino wogwiritsa ntchitoTension chubundikuti titha kupanga mayendedwe osiyanasiyana posintha malo a manja ndi mikono ndi kutalika kwa zigongono ndikusunga malo a thupi.Ntchitoyi ndi imodzi mwazochita zomwe timachita komanso imodzi mwa njira zothandiza kwambiri zophunzitsira scapulae, kulola kuti thupi lonse likhale logwirizana ndi kayendetsedwe kake pamene kuchepetsa katunduyo.
Njira yolimbitsa thupi
1. Gwirani mapazi anu motalikirana m'lifupi mwake ndikupondapondaTension chubundi chipika cha phazi lako.Gwirani chogwirira kapena pansi pa chogwiriracho ndikuwoloka chubu cholimbacho kukhala X mawonekedwe.
2. Pendekerani kumtunda kwanu patsogolo madigiri 45.Khosi molunjika, maso pansi, mapewa omasuka, ndi kutsika ku mbali ya kutali ndi makutu (a).
3. Kokani chubu chokokera m'chiuno, kusuntha zigongono kumbuyo ndikusamala kuti musatsegule kunja.Sungani scapulae yanu yolimba komanso yomira pamene mukupalasa (b).Bwerezani seti iliyonse ka 20 ndikuchita seti 4.
Tension chubuwodula mitengo
Kugwiritsa ntchito chubu champhamvu pakuchita izi kumawonjezera kukana kwathu tikamatambasula ndikuchepetsa kukana pobwerera pomwe tikuyamba.Tikhoza kuwonjezera kapena kuchepetsa kukana mwa kusintha malo a mapazi athu.The tension chubu imatithandizanso kusunga rhythm ya kayendedwe motetezeka komanso kupewa kupanga zophulika.TheTension chubumasewera olimbitsa thupi a lumberjack amatha kugwira ntchito minofu yambiri nthawi imodzi.Pamene tikuchita izi, minofu yathu yam'mapewa, mimba, obliques, glutes, quads, minofu ya m'mbuyo, minofu yam'mbuyo yam'mbuyo, minofu, ma adductors, ndi adductors onse ali mu activated state.Ndi masewera olimbitsa thupi kwa aliyense, makamaka othamanga pamasewera ozungulira.
Njira yolimbitsa thupi
1. Mapazi padera ndi chiuno-m'lifupi motalikirana, phazi lakumanzere pa chubu champhamvu chochepera theka la kutalika kwa malowo.Mbali imodzi ya chogwiriracho imakhala pansi pafupi ndi phazi lakumanzere.Manja amagwira kumapeto kwina kwa chogwirira (kapena pansi pa chogwiriracho).
2. Gwirani thupi lanu pansi ndipo tambasulani chogwirira chomwe mwachigwira kuchondo chakumanja (a).Mukaimirira, kokerani chogwiriracho kuphewa lanu lakumanzere kutiTension chubuamapanga mzere wozungulira kutsogolo kwa thupi lanu (b).
3. Mu kayendetsedwe kameneka, mapazi amagwiridwa mosasunthika ndipo tikhoza kuzungulira kupyolera mu torso.
4. Bwererani kumalo oyambira, ndiyeno bwerezani kuyenda.Chitani ma seti 4, kubwereza 10 pa seti, mbali zosinthana.
Nthawi yotumiza: Mar-31-2023