Thevhiri redumbu, iyo inofukidza nzvimbo duku, iri nyore kutakura.Yakafanana neguyo remishonga raishandiswa kare.Pane vhiri pakati kutendeuka zvakasununguka, padivi pezvibato zviviri, zviri nyore kubata kuti zvitsigire.Ikozvino chidimbu chemidziyo midiki yekushungurudza dumbu inowanzosarudzwa nevanhu vanogwinya.
Thevhiri redumbuinonyanya kushandiswa kushandiswa kwedumbu.Inogona kunyatso kuvandudza rectus abdominals, oblique abdominals, erector spinal, uye mamwe mapoka makuru emhasuru.Asi haisi iyo yakananga kune chiuno uye dumbu.Inogonawo kuve yakabatanidzwa kudzidziswa kwemuviri wese.Uye kurudzira iyo pectoralis hombe, latissimus dorsi, uye mamwe ekumusoro kumashure mamhasuru mapoka.Inogona kunyange kudzidzisa mhasuru dzezasi dzakaita semagaro nemakumbo.
Kune vanhu vazhinji, kushandiswa kwevhiri redumbukurovedza tsandanyama dzemudumbu dzichaonekwa marwadzo ekumusana uye lumbar kusagadzikana.Izvi zvinowanzoitika nekuti nzvimbo yekumanikidza haina kunaka uye mhasuru dzemudumbu hadzina kusimba zvakakwana.Kukurudzira dumbu kuburikidza nevhiri redumbuzvinoda kuenzanisa kwakasimba.Kana iwe ukazununguka kuruboshwe uye kurudyi panguva yekurovedza muviri, maoblique emudumbu achauya kuzonunura uye kuita basa rekudzikamisa uye kuenzanisa.Imwe nzira kana imwe, iwe unozoshandisa abdominal obliques.Uye ine simba rakasimba kwazvo rekukura mudenderedzwa, zviri nyore kuita kuti chiuno chiwedzere.Saka zvakakosha kuziva kuti ungashandisa sei zvakanakavhiri redumbu!
Pane mazano matatu kune vanotanga.
1. ingotanga kushandisa izwi rekupfugama, rinogona kuve nyore kukiya mubatanidzwa.
2. wedzera padhi ine friction yakawanda kuderedza njodzi.
3. fambira mberi kutanga kwegokora rejojo rinogona kukotama zvishoma, uye zvishoma nezvishoma kuwedzera kona kumashure.
Saka ndechipi chimiro chinogona kurehwa?Zvishanu zvinoteveravhiri redumbunzira dzekudzidzisa dzinogona kushandiswa kumusoro.
Kupfugamavhiri redumbu
▼ Zvinokosha zvekufamba:
Kupfugama, maoko ose akabata mubato wevhiri redumbu.Uye kusundira iyovhiri redumbukuenderera mberi.Wobva waidzorera panzvimbo uye dzokorora kushanda.Ziva kuti kupora hakusi kufambiswa nechimiro chehudyu.
▼Kudzidzisa zvikamu: kurudzira dumbu.
vhiri redumbuWall Pose
▼ Zvinokosha zvekufamba:
Tarisa kumadziro.Hold thevhiri redumbumumaoko ose woisundira kumashure nekudzoka kumadziro.Wedzera muviri kumuganhu uye dzokorora, dzokorora.
▼ Zvikamu zvekudzidzisa: musana uye mhasuru dzechipfuva.
vhiri redumbuKumira
▼ Zvinokosha zvekufamba:
Place thevhiri redumbu pamberi petsoka dzako, tsoka dzako dzakafara zvishoma kudarika upamhi hwemafudzi.Sunda vhiri kumberi wakabatirira zvakasimba pamaoko ese kusvika muviri wako wakatwasuka pasi.Wobva wadzora, zvakakosha kuomesa musimboti mukati mekuita uye kudzokorora.
▼Kudzidzisa zvikamu: chiuno nedumbu, mapendekete, maoko.
vhiri redumbushrimp style
▼ Zvinokosha zvekufamba:
Flat support state, hook thevhiri redumbubata netsoka mbiri.Uyai nevhiri redumbukuswedera pedyo nedumbu neV-contraction.Zvadaro dzorera uye dzokorora kushanda.
▼Zvikamu zvekudzidzisa: tsandanyama dzedumbu.
vhiri redumbunzira yekunyepa
▼ Zvinokosha zvekufamba:
Rara pasi pasi.Hook tsoka dzako pavhiri redumbubata nekukotamisa gumbo nemakumbo ako.Zvadaro dzorera uye dzokorora kushanda.
▼Zvikamu zvekudzidzisa: tsandanyama dzedumbu.
Nguva yekutumira: Oct-26-2022