Uyenza njani i-Oblique V-Ups, okanye iiJack Jacknives

Umxholo

• Uyenza njani i-oblique V-up
• Ukwenza:
• Ukwandisa ubunzima
• Izilumkiso
• Imisipha yasebenza
• Olunye umthambo
• 1. Iiplagi ezisecaleni
• Ukwenza:
• 2. Ibhola eludongeni elisecaleni
• Ukwenza:
• 3. Ukuqhuba idolo
• Ukwenza:
• Kutheni kufuneka uqeqeshe ii-oblique zakho
• Umgca wezantsi

Ukukrola kunye nokomeleza i-midsection yinjongo kubantu abaninzi abenza umthambo kunye nabantu abathanda impilo. Kwaye ngelixa i-abs ekhethiweyo inokuba yinto entle ukujonga, esona sizathu siphambili sokuqeqesha ezi zihlunu zinento yokwenza nomsebenzi kunokuba kunjalo nge-aesthetics.

Umsebenzi omnye oqeqesha zombini ii-oblique zangaphakathi nangaphandle kunye nezinye izihlunu zesisu, yi-oblique V-up, ekwabizwa ngokuba yi-jackknife esecaleni. Siza kuchaza izihlunu ezisetyenziswa kwi-oblique V-up, indlela yokwenza ngokukhuselekileyo, kwaye sidwelise naluphi na olunye umthambo onokuwenza ukongeza le ntshukumo.

Uyenza njani i-oblique V-up

I-oblique V-up sisenzo sokuqala esifuna kuphela ukusetyenziswa kwemethi. Kuba uya kulala ngecala kunye nobunzima bomzimba wakho obutshintshileyo, qiniseka ukuba ukhuko luxinene ngokwaneleyo ukunciphisa naluphi na uxinzelelo inyonga kunye ne-glute ezinokuziva zinxamnye nomhlaba.

Nayi ividiyo ukukunika imbonakalo yalo msebenzi:

Ukwenza:

1. Lala ngecala lakho lasekunene kwimithambo okanye kumatshini weyoga. Gcina umzimba wakho kumgca othe tye, kunye nomlenze wakho wasekhohlo ubumbeke ngaphezulu ngasekunene. Unokuba nokugoba kancinci emadolweni akho. Gwema ukubuyela umva. Ifom echanekileyo ibalulekile kulo msebenzi.
2. Beka isandla sakho sasekhohlo ngasemva kwentloko yakho, intende yesandla uyichukumise ngasemva kwentloko, ngengqiniba yakho ikhutshiwe, nengalo yakho yasekunene emzimbeni wakho. Melana nomnqweno wokutyhala ngasemva kwentloko yakho. Isandla sakho sikhona ukukhokelwa.
3. Bandakanya ingqokelela yakho, ngakumbi ii-oblique, kwaye uphakamise umlenze wakho wasekhohlo ngaxeshanye uphakamise umzimba wakho ongasentla emgangathweni. Injongo kukuba umlenze kunye nengalo yakho ihambelane. Ingqiniba yakho kufuneka ikhombe emadolweni xa umlenze ubanjiwe ngokupheleleyo.
4. Bamba imizuzwana embalwa, emva koko ubuyisele intshukumo ngokuhlisa umlenze wasekhohlo kunye nomzimba ongaphezulu emethini. Phinda.
5. Gcwalisa i-10 reps kwicala lasekunene, emva koko wenze i-10 reps kwicala lasekhohlo. Cwangcisa iiseti ezi-3 ukuya kwezi-10 zokuphindaphinda kwicala ngalinye.

Ukwandisa ubunzima

Njengoko uqhubeka nalo msebenzi, ungongeza amanani ambalwa ekubanjweni okuphezulu kokuhamba. Okukhona unokugcina izihlunu ziphantsi koxinzelelo, kokukhona baya kuzuza.

Ewe kunjalo, eli xesha longezelelekileyo liluncedo kuphela xa ugcina ifom efanelekileyo. Ukuba uziva ubuyela umva okanye uqala ukutyhala entloko ngenkxaso, nciphisa ikhefu ngaphezulu kwentshukumo.

Nje ukuba uyiqonde kakuhle i-oblique V-up, ungabonyusa ubunzima bokuzilolonga ngokuphakamisa yomibini imilenze emhlabeni. I-jackknife esecaleni ilandela onke amanyathelo afanayo ne-jackknife esecaleni ngaphandle kokuba unyusa iinyawo zakho zombini ngelixa uphakamisa umzimba wakho ongasentla.

Izilumkiso

I-oblique V-up sisiqalo sokuhamba kwinqanaba eliphakathi. Xa yenziwe ngokuchanekileyo, ngumthambo okhuselekileyo nosebenzayo ojolise kwii-oblique zakho kunye nezinye izihlunu ezingundoqo.

Oko kwathiwa, ukuba unemeko yonyango ekuthintelayo ekwenzeni imithambo phantsi okanye ukonzakala okwangoku okanye okungapheliyo, unokufuna ukuthetha nomqeqeshi, ugqirha ngokwasemzimbeni, okanye ugqirha wakho malunga nokhuseleko lwale ntshukumo.

Imisipha yasebenza

I-oblique V-up ngumthambo ekujoliswe kuwo ojolise kwimisipha yesisu. Imisipha ephambili efunyenweyo ibandakanya i-oblique yangaphandle, i-oblique yangaphakathi, kunye ne-rectus abdominis.

• I-oblique yangaphandle. Icandelo leemisipha zakho zesisu, ii-oblique zangaphandle zibekwe ecaleni kodonga lwesisu. Umsebenzi wabo ophambili kukujikeleza isiqu ukuya kwelinye icala. Baye bancedise ekuguquleni i-trunk.
• I-oblique yangaphakathi. Imisipha ye-oblique yangaphakathi, njengoko igama lisitsho, zikufutshane kumgca wakho ophakathi kunezibhengezo zangaphandle. Umsebenzi wabo ophambili kukujikeleza isiqu ukuya kwicala elinye. Baye bancedise ekuguquleni i-trunk.
• Rectus zesisu. Ngelixa i-oblique V-up ijolise ikakhulu kwi-oblique, ikwaxhomekeke kwimisipha ye-rectus esiswini ukunceda ukuhamba. Olu seto lwezihlunu lukwabizwa ngokuba yitrunk flexors yakho kuba zinceda ngokugoba phambili nokugoba.

Olunye umthambo

Ukwenza umthambo ngokufanayo kungadinisa. Iindaba ezimnandi zikhona iitoni zeendlela zokuqeqesha ii-oblique zakho kunye nezinye izihlunu ezingundoqo. Ke, ukuba ujonge ukuqeqesha izihlunu ezifanayo ezifunekayo kwi-V-up ye-oblique, nazi iindlela ezintathu zokuzama:

1. Iiplagi ezisecaleni

Nantsi ividiyo yokuboniswa kwalo msebenzi:

Ukwenza:

1. Ngena kwiplanga esecaleni kwicala lasekhohlo. Umlenze wakho wasekunene uyakubekwa ngaphezulu komlenze wasekhohlo.
2. Phakamisa umzimba wakho emgangathweni ngokucinezela ingalo yakho yasekhohlo kunye neenyawo zasekhohlo. Isandla sakho sasekhohlo siya kuba semgangathweni sixhasa ubunzima bakho kunye nesandla sakho sasekunene emva kwentloko yakho.
3. Hlisa umzimba wakho ukuze inyonga yakho yasekhohlo ingazukuphakama ngaphezulu komgangatho. Ngaphambi kokuba umlenze wakho uthinte umgangatho, khupha kwaye ucinezele ukuya kwindawo yokuqala.
4. Phinda amaxesha ali-10 kwicala lasekhohlo ngaphambi kokutshintsha uye ngasekunene.

2. Ibhola eludongeni elisecaleni

Uyayibona indlela lo msebenzi owenziwa ngayo kule vidiyo:

Ukwenza:

1. Yima ngokujikeleza eludongeni ngebhola eludongeni ezandleni zakho.
2. Yehla kwindawo ye-squat, kunye nebhola engaphandle kwesinqe sakho sasekhohlo.
3. Yima, jika unyawo lwakho lwasekhohlo, ujikeleze, kwaye uphonsa ibhola eludongeni.
4. Hlala apha ukuze ubambe ibhola kwaye ubuyele kwindawo yokuqala. Phinda amaxesha ama-10 ngaphambi kokutshintsha amacala.

3. Ukuqhuba idolo

Ukwenza:

• Ngena kwindawo ephezulu ye-pushup.
• Gcina iingalo kunye nomzimba uthe tye kwaye uphakamise umlenze wakho wasekhohlo kwaye uqhube idolo lakho kwisisu sakho.
• Buyela umva kwaye ubuyele kwindawo yokuqala. Phinda ngomlenze wasekunene.
• Enye into eya ngapha nangapha ngomlenze wakho wasekhohlo nasekunene wokuphindaphinda i-15-20.

Kutheni kufuneka uqeqeshe ii-oblique zakho

Iimpawu zakho ziyinxalenye yeqela lezihlunu ezenza umxholo wakho. Ngelixa ukwahlula iqela elithile lemisipha ngaphandle kokufumana abanye ukuba bancede okanye bagxile ekunciphiseni indawo akunakwenzeka, ukukhetha umthambo ojolise kule ndawo kuluncedo.

Iimpawu ezingaphandle nezangaphakathi zisetyenziselwa:

• jika
• jikelezisa umboko
• goba ecaleni
• Xhasa ukujikeleza komqolo

Ngamanye amagama, uthembele kwezi zihlunu ukuba wenze imisebenzi yakho yemihla ngemihla.

Umgca wezantsi

I-oblique V-up ngumsebenzi obalaseleyo wokubandakanya kwisisu sakho ngokubanzi. Ukomeleza isiseko sakho kuya kunceda kwimidlalo nakwimisebenzi yemihla ngemihla. Iya kunceda ukukugcina ungenangozi ngexesha lokuzilolonga.

Misela injongo yokuqeqesha ezi zihlunu ubuncinci iintsuku ezintathu ngeveki ngexesha lesiqhelo, okanye phakathi kweeseti ngexesha lokuzilolonga uqeqesho.