How kuvaka obliques - kuva kurovedza

Kana uchifarira sei kupomba ari obliques, ngatitangei tsvaka zvavari uye zvavanoita. Saka tanga zvishoma anatomi. Kusiyanisa nechinzwano kwokunze tsandanyama.

Extraocular tsandanyama tiri rimwe remasangano uye kupfuura nemaziso kuoneka abdominal tsandanyama, saka dzakaonda munhu anogona nyore kuonekwa panhivi nzvimbo yavo. Kushanda pamwe chete, zvakanaka uye rworuboshwe mapoka tsandanyama, mutumbi hwakakungwa mberi, uye musoro wake pedyo netsoka. Kana boka rimwe chete, vanhu mutumbi rotates iri pakatarisana rutivizve.

Internal tsandanyama vasiyana mbabvu kumusoro uye nokudaro mberi kufema tsandanyama pechipfuva. Pasi apa, izvo chokuita thoracolumbar fascia uye iliac mapfupa. Mhando basa ravo riri pakutsvaga chokuti Vanovata kukwira kumusoro perpendicular kusvika kwokunze oblique netsandanyama. Ndokusaka apo kodzero boka tsandanyama ari mutumbi iri tilted kurudyi uye kuruboshwe kuruboshwe, zvino, sezvataurwa pamusoro apa, havana vanotsamwisa basa rake kufamba nokune divi mutumbi. Kana wakaderedzwa zvemukati oblique tsandanyama vose kumativi - muviri ndeyokubvisa mberi.

Saka, tinoona kuti tsandanyama idzi vatambe kutsigisa basa. Panguva iyoyo hatikwanise kuti kufamba nayo unogona kudzidza avake zvokunze oblique tsandanyama, murume muupenyu hwezuva nezuva kazhinji anoita. Saka, nokuwedzera mutoro pamusoro pavo, vanokurumidza kuneta uye kwenguva refu kuvakazve mauto avo. Kurovedzwa abdominal tsandanyama nonyanya zvakakodzera vaya mitambo izvo anoteererwa kakawanda achisendamira mberi uye nokuvhiringidza mutumbi, sezvo ivo kuti tikwanise kudzivirira kukuvara vari kufamba izvi, uyewo kudzivirira mumitambo akadai chando hockey, tsiva uye nezvimwe zvombo.

How kuvaka oblique abdominal tsandanyama Achakuratidzai zvinotevera akatevedzana nyore muviri.

Wokutanga muviri. Kuti azadzise Tora zvinotevera nzvimbo: makumbo paupamhi kuronga, maoko akaisa pamusoro, yokumusoro mutumbi uye ruramisa tilted zvishoma mberi. Zvadaro kuteura muviri, apo kubvisa majana uye tilts namanhede.

Chechipiri. Nhema kumusana kwako, isa rutsoka rwako rworudyi pasi uye akaisa rworuboshwe. Uise rumwe ruoko seri musoro uye vakasiya muedzo kurutivi, nemichindwe kumusoro. Unofanira kufamba chipfuva kuti ibvi kuruboshwe, apo kodzero chovha hachisisiri kubata pasi. Zvadaro zvishoma nezvishoma kudzokera kutanga chinzvimbo. Kana waita zvakarurama, ivo chiuno anofanira kugara akamanikidzwa pasi, emaoko akabuda, musoro wake runonditsikirira kurudyi uye abdominal tsandanyama vari nerongo.

Zvinotevera muchiitwa nokuda oblique netsandanyama. Avete shure kwako, rerekai makumbo enyu panguva ibvi, muise tsoka dzenyu pasi. Kusiya pasi rave rimwe zvadaro dzimwe chipande, ari munomimina tsandanyama ari mudumbu uye akatuma muruoko kusvikira kumusoro.

Wechina muviri vaya vanoda kuziva sei kupomba ari obliques. Avete shure kwako, simudzai mutumbi wako zvishoma uye ubudise maoko. Zvadaro zvishoma nezvishoma kudzokera pokutangira chinzvimbo. Kana waita zvakarurama, zvipande kure pasi, mapfudzi vakatama shure uye pasi, uye abdominal tsandanyama vari nerongo.

The wechishanu muviri. Vanotora nzvimbo: kusimbisa yayo divi ruoko pazasi pamafudzi, mabvi vanobwembura, yokumusoro mutumbi kutwasanudza, kudhonza rabha tepi pakati maoko. Vanoedza kudhonza vose maoko kusvikira kurutivi chiuno, nebandauko vachasimudza, kusvikira wasvikapo. The tepi, apo panguva kudhonza kumusoro pamusoro kutambanuka kureba. Okutanga nguva shoma zviri nani kuita muviri pasina bhandi uye hunogara ake rumwe ruoko pasi pamberi. Uye chete avo vaiziva sei kupomba ari obliques, unogona kushandisa tepi.

Panguva kudzidziswa zvakakodzera kuti zvakanaka kuona Zvakanyanya Kunaka Panguva Yepamuviri huwandu muviri, kwakavakirwa wako wenyama kugwinya, nekuti zvose izvi varumbidzwa muviri ruzivo beginners kuita 4-8 kufamba kubva nguva maviri kusvika matatu pazuva, asi kana kurovedzwa kwenyu Zvaringana, unogona kufamba kusvika 12- 24 kufamba nhatu mana kanomwe pazuva. Zvinozivikanwa kuti mudumbu tsandanyama kushanda uye squats uye bhenji tigoshingairira kubva pamafudzi, asi havazivi kudzima zvachose uye kuita stabilizers nokuti mukana anopiwa Muchiitwa vari sezvo egomo uye nokuvhiringidza mutumbi, ndiko, avo zvinorondedzerwa kumusoro. Vanoita pamusoro tsandanyama, compacting nayo, asi pasina kuita zvakare muhombe, nokuti inotyora nokunyanyisa kuwedzera aesthetic chimiro muviri.