Anthu okonda masewera olimbitsa thupi akhala akuyang'ana njira zatsopano komanso zogwirira ntchito zosinthira matupi awo, makamaka akatuni awo. Pakati pa zida zambiri zolimbitsa thupi zomwe zilipo, ndiAB roller, yomwe imadziwikanso kuti ab wheel, yatchuka kwambiri chifukwa cha kuphweka kwake, kusuntha, komanso kuchita bwino pakulimbikitsa dera la m'mimba. Mu bukhuli lathunthu, tiwona zovuta za AB roller, ndikuwunika momwe imapangidwira, kagwiritsidwe ntchito kake, zopindulitsa, zopinga zomwe zingatheke, ndi zina zolimbitsa thupi zomwe zingagwirizane ndi zotsatira zake.
Kumvetsetsa AB Roller
AB roller ndi chida chowongoka koma chothandiza kwambiri chomwe chimakhala ndi gudumu laling'ono lokhala ndi zogwirira mbali zonse. Kuphweka kwake kumatsutsana ndi mphamvu yake yolunjika minofu yapakati, kuphatikizapo rectus abdominis, obliques, ngakhale kumunsi kumbuyo. Kuchita masewera olimbitsa thupi kumaphatikizapo kugudubuza gudumu kutsogolo kwa thupi ndikusunga kumbuyo molunjika ndikugwirizanitsa minofu yapakati kuti ikhale yokhazikika komanso yolamulira.
Momwe Mungagwiritsire Ntchito AB Roller?
Kugwiritsa ntchito chodzigudubuza cha AB molondola ndikofunikira kuti muwonjezere phindu lake ndikuchepetsa chiopsezo chovulala. Oyamba kumene ayenera kuyamba ndi kutulutsa kwakufupi ndikupita patsogolo pang'onopang'ono mpaka kubwereza kwathunthu pamene akupanga mphamvu ndi mgwirizano. Nayi chitsogozo chatsatane-tsatane pogwiritsira ntchito AB roller:
Poyambira: Gwirani pansi ndi mawondo anu motalikirana m'lifupi mwake. Gwirani zogwirira za chogudubuza cha AB ndi manja onse awiri, kuonetsetsa kuti manja anu ayang'ana pansi.
Kuwonjeza: Pamene mukusunga msana wanu molunjika komanso pachimake, yendetsani gudumu patsogolo pang'onopang'ono, kutambasula manja anu momwe mungathere pamene mukuwongolera. Pewani kuzungulira kumbuyo kwanu kapena kutambasula manja anu mopambanitsa.
Pullback: Mukangofika pakukulitsa kwanu, kokerani pang'onopang'ono gudumu kubwerera ku thupi lanu, kusunga pakati panu ndikugwiritsa ntchito minofu ya m'mimba kuti muyambe kuyenda.
Bwerezani: Bwerezani ndondomekoyi, ndi cholinga chobwereza kangapo mwadongosolo komanso mwadala.
Kwa ogwiritsa ntchito apamwamba, kusiyanasiyana monga kutulutsa, kutsika kwamasewera, kapena kugwada motalikirana kumatha kuwonjezera kusiyanasiyana komanso kulimba pakulimbitsa thupi.
Ubwino Wogwiritsa Ntchito AB Roller
Wodzigudubuza wa AB amapereka maubwino ambiri omwe amapangitsa kuti ikhale yowonjezera pazochitika zilizonse zolimbitsa thupi:
Kulimbitsa Kwambiri: Ubwino waukulu wogwiritsa ntchito AB roller ndikutha kulimbikitsa minofu yapakati, zomwe zimatsogolera ku toned midsection ndi abs. Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukulitsa mphamvu ya m'mimba mwanu komanso kupirira.
Kukhazikika kwa Thupi Labwino ndi Kukhazikika: Kuchita magulu angapo a minofu, kuphatikizapo mikono, mapewa, chifuwa, ndi miyendo, AB roller imathandiza kuti thupi likhale lokhazikika komanso lokhazikika. Izi, zimatha kupititsa patsogolo masewera olimbitsa thupi komanso kuchepetsa chiopsezo chovulala muzochita zina zolimbitsa thupi kapena zochitika za tsiku ndi tsiku.
Kusunthika ndi Kusinthasintha: Mapangidwe amtundu wa AB roller amapangitsa kuti ikhale yosavuta kunyamula ndikugwiritsa ntchito kulikonse, kaya kunyumba, kochitira masewera olimbitsa thupi, ngakhale panja. Kusinthasintha kwake kumapangitsa kuti pakhale masewera olimbitsa thupi osiyanasiyana komanso kusiyanasiyana, ndikupangitsa kuti ikhale chida chosunthika kwa okonda masewera olimbitsa thupi amisinkhu yonse.
Kulimbitsa Thupi Moyenera: Wodzigudubuza wa AB amapereka masewera olimbitsa thupi mwamphamvu komanso ogwira mtima pakanthawi kochepa. Poyang'ana minofu yapakati mwachindunji, ikhoza kukuthandizani kukwaniritsa zolinga zanu zolimbitsa thupi mofulumira komanso mogwira mtima.
Zomwe Zingachitike
Ngakhale chodzigudubuza cha AB chimapereka maubwino ambiri, ndikofunikira kudziwa zovuta zomwe zingachitike komanso kusamala:
Kuopsa kwa Kuvulala: Mawonekedwe olakwika kapena kuchita mopitirira muyeso kungayambitse kuvulala kwa msana kapena m'mimba, makamaka kwa oyamba kumene. Ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera kuchuluka kwa masewera olimbitsa thupi.
Kusagwirizana kwa Minofu: Kudalira kwambiri AB roller kungayambitse kusamvana kwa minofu ngati sikuphatikizidwa ndi zochitika zina zomwe zimayang'ana magulu osiyanasiyana a minofu.
Kutopa: Kuchita masewera olimbitsa thupi mobwerezabwereza kumatha kukhala konyozeka, zomwe zimapangitsa kuchepa kwa chidwi komanso kusatsata machitidwe olimbitsa thupi. Kuphatikiza kusiyanasiyana ndi kusinthana ndi zochitika zina kungathandize kukhalabe ndi chidwi komanso kupita patsogolo.
Zochita Zina Zolimbitsa Thupi
Kuti muwonjezere phindu la chodzigudubuza cha AB ndikuthana ndi zovuta zomwe zingachitike, lingalirani zophatikizira masewera ena otsatirawa muzochita zanu zolimbitsa thupi:
Mapulani: Mapulani ndi masewera olimbitsa thupi abwino kwambiri polimbitsa minofu yapakati, kukonza kaimidwe, ndi kupititsa patsogolo kukhazikika kwa thupi lonse. Atha kuchitidwa m'malo osiyanasiyana, monga thabwa lakale, thabwa lakumbali, kapena thabwa lakumbuyo.
Zopindika za ku Russia: Zopindika za ku Russia zimayang'ana minofu ya oblique, zomwe zimathandiza kupanga chiuno chowoneka bwino komanso chodziwika bwino. Zitha kuchitidwa ndi zolemera kapena zopanda zolemera ndipo zimatha kusiyanasiyana kuti ziwonjezeke kwambiri.
Njinga za Bicycle Crunches: Njinga za njinga ndi masewera olimbitsa thupi omwe amalunjika pamwamba ndi pansi pamimba minofu imodzi. Iwo amachitidwa ali chapamwamba, ndi alternative mwendo ndi mkono mayendedwe ngati sikeloing wa njinga.
Nthawi yotumiza: Jul-18-2024