Vanofarira zvekusimba vagara vachitsvaga nzira itsva uye dzinoshanda dzekuita miviri yavo, kunyanya mhasuru dzavo dzepakati. Pakati peakawanda ekushandisa maturusi aripo, iyoAB roller, inozivikanwawo sekuti ab vhiri, yakawana mukurumbira wakakosha nekuda kwekureruka kwayo, kutakurika, uye kushanda mukusimbisa dunhu redumbu. Mugwaro rino rakazara, isu tichaongorora kuomesesa kweAB roller, tichiongorora mavakirwo ayo, mashandisiro, mabhenefiti, zvinogona kukanganisa, uye mamwe maekisesaizi anogona kuenderana nemhedzisiro yawo.
Kunzwisisa AB Roller
Iyo AB roller yakatwasanuka asi inoshanda zvakanyanya kusimba iyo inosanganisira vhiri diki rine zvibato kumativi ese. Kureruka kwayo kunopesana nesimba rayo mukunongedza mhasuru dzepakati, kusanganisira rectus abdominis, obliques, uye kunyangwe yakaderera kumashure. Chiitiko ichi chinosanganisira kutenderedza vhiri pamberi pemuviri uchichengetedza musana wakatwasuka uye uchibata mhasuru dzepakati pakudzikama uye kutonga.
Maitiro ekushandisa iyo AB Roller?
Kushandisa AB roller nemazvo kwakakosha kuti uwedzere mabhenefiti ayo uye kuderedza njodzi yekukuvara. Vatangi vekutanga vanofanirwa kutanga nekupfupisa kuburitswa uye zvishoma nezvishoma kufambira mberi kusvika kudzokororo yakazara sezvavanovaka simba uye kubatana. Heino nhanho-ne-nhanho gwara rekushandisa iyo AB roller:
Kutanga Position: Pfugama pasi nemabvi ako chiuno-upamhi ari kure. Bata zvibato zveAB roller nemaoko maviri, uchiona zvanza zvako zvakatarisa pasi.
Kuwedzeredza: Paunenge uchichengeta musana wako wakatwasuka uye musimboti wakabatanidzwa, zvishoma nezvishoma tenderedza gumbo mberi, uchitambanudza maoko ako kusvika paunogona uchichengetedza kutonga. Dzivisa kutenderedza kuzasi kwako kana kuwedzeredza maoko ako.
Pullback: Kana wangosvika pakuwedzera kwako, dhonza zvishoma nezvishoma gumbo richidzokera kumuviri wako, uchichengeta musimboti wako wakasimba uye uchishandisa mhasuru dzako dzemudumbu kuti utange kufamba.
Dzokorora: Dzokorora maitiro, uchivavarira kudzokorora kwakati wandei nenzira inodzorwa uye nemaune.
Kune vashandisi vepamberi, misiyano senge incline rollouts, kuderera kuburitswa, kana kupfugama kwakafara-outs kunogona kuwedzera siyana uye kusimba kune Workout.
Zvakanakira Kushandisa AB Roller
Iyo AB roller inopa akawanda mabhenefiti anoita kuti ive yakakosha kuwedzera kune chero maitiro ekusimba:
Core Kusimbisa: Mukana wekutanga wekushandisa AB roller kugona kwayo kusimbisa mhasuru dzepakati, zvichitungamira kune toned midsection uye inooneka abs. Kugara uchidzidzira kunogona kuvandudza zvakanyanya simba rako remudumbu uye kutsungirira.
Kuvandudzwa Kwemuviri Kugadzikana uye Kuenzanisa: Kubatanidza mapoka akawanda emasumbu, kusanganisira maoko, mapepa, chifuva, nemakumbo, AB roller inobatsira kuwedzera kugadzikana kwemuviri uye kuenzanisa. Izvi, zvakare, zvinogona kuvandudza kuita kwemitambo uye kuderedza njodzi yekukuvara mune mamwe maekisesaizi kana zviitiko zvezuva nezuva.
Portability uye Versatility: Iyo AB roller's compact dhizaini inoita kuti zvive nyore kutakura uye kushandisa chero kupi, kungave kumba, kumitambo, kana kunyange kunze. Kuita kwayo kwakasiyana-siyana kunobvumira kuwanda kwekurovedza muviri uye kusiyanisa, zvichiita kuti ive chishandiso chinogoneka chevanoda kusimba kweese mazinga.
Kushanda Kunoshanda: Iyo AB roller inopa yakasimba uye inoshanda yekurovedza muviri munguva pfupi. Nekunangisa mhasuru dzepakati zvakananga, zvinogona kukubatsira iwe kuzadzisa zvibodzwa zvako zvekusimba nekukurumidza uye zvakanyanya.
Zvinogona Kukanganisa
Nepo iyo AB roller ichipa akawanda mabhenefiti, zvakakosha kuti uzive zvingango kanganisa uye kudzivirira:
Ngozi Yekukuvara: Chimiro chisina kunaka kana kuwedzeredza kunogona kutungamirira kumusana kana mudumbu kukuvara, kunyanya kune vanotanga. Izvo zvakakosha kuti utange zvishoma nezvishoma uye zvishoma nezvishoma kuwedzera kusimba kwekurovedza kwako.
Muscle Imbalances: Kunyanya kuvimba neAB roller kunogona kukonzera kusaenzana kwetsandanyama kana kusina kusanganiswa nemamwe maekisesaizi anotarisa mapoka akasiyana-siyana.
Kubhowekana: Kuita maekisesaizi mamwe chetewo kasingaperi kunogona kuita kunyangadza, zvichikonzera kudzikira kwekukurudzira uye kutevedzera maitiro ekurovedza muviri. Kubatanidza misiyano uye kuchinjana nemamwe maekisesaizi kunogona kubatsira kuchengetedza kufarira uye kufambira mberi.
Mamwe Maekisesaizi
Kuzadzisa mabhenefiti eAB roller uye kugadzirisa zvinogona kukanganisa, funga kusanganisa anotevera mamwe maekisesaizi mumuitiro wako wekusimba:
Mapuranga: Mapuranga ibasa rakanakisa rekusimbisa mhasuru dzepakati, kuvandudza chimiro, uye kuwedzera kugadzikana kwemuviri wese. Zvinogona kuitwa munzvimbo dzakasiyana-siyana, senge puranga rechinyakare, padivi pepuranga, kana reverse plank.
Russian Twists: Russian twists inotarisa mhasuru dze oblique, zvichibatsira kugadzira waistline yakawanda uye yakatsanangurwa. Zvinogona kuitwa kana kuti pasina uremu uye zvinogona kusiana kuti uwedzere kusimba.
Bicycle Crunches: Bicycle crunches isimba rekuita rinotarisa kumusoro uye kuzasi kweguvhu tsandanyama panguva imwe chete. Anoitwa ari supine position, achichinjanisa gumbo nemaoko ekufambisa achitevedzera pedaling yebhasikoro.
Nguva yekutumira: Jul-18-2024