Momwe Mungapangire Oblique V-Ups, kapena Side Jackknives

Zamkati

• Momwe mungapangire ob -queque V-up
• Kuti muchite izi:
• Kuchulukitsa zovuta
• Chenjezo
• Minofu inagwira ntchito
• Zochita zina
• 1. Zipilala zam'mbali
• Kuti muchite izi:
• 2. Mpira wammbali
• Kuti muchite izi:
• 3. Kuyendetsa bondo
• Kuti muchite izi:
• Chifukwa chomwe muyenera kuphunzitsa ma oblique anu
• Mfundo yofunika

Kujambula ndikulimbitsa pakati ndi cholinga cha ochita masewera olimbitsa thupi komanso okonda masewera olimbitsa thupi. Ndipo ngakhale kutsekedwa kwazithunzi kungakhale kokongola kuyang'anitsitsa, chifukwa chachikulu chophunzitsira minofu imeneyi chimakhudzana kwambiri ndi ntchito kuposa momwe zimakhalira ndi aesthetics.

Zochita zina zomwe zimaphunzitsa mkati ndi kunja kwa oblique komanso minofu ina yam'mimba, ndi oblique V-up, yomwe imadziwikanso kuti jackknife yam'mbali. Tidzafotokoza minofu yomwe imagwiritsidwa ntchito mu oblique V-up, momwe mungachitire bwino, ndikulemba zina zilizonse zomwe mungachite kuti muwonjezere kusunthaku.

Momwe mungapangire ob -queque V-up

V-up ya oblique ndi masewera olimbitsa thupi omwe amangofunikira kugwiritsa ntchito mphasa. Popeza udzagona chammbali ndi kulemera kwa thupi kusunthidwa, onetsetsani kuti mphasa ndi yayikulu mokwanira kuti muchepetse kukakamizidwa kulikonse komwe mchiuno ndi glute zimamverera pansi.

Nayi kanema kuti ndikuwonetseni izi:

Kuti muchite izi:

1. Gona kumanja kwanu pa masewera olimbitsa thupi kapena matayala a yoga. Sungani thupi lanu molunjika, ndi mwendo wanu wakumanzere atakulungidwa pamwamba kumanja. Mutha kupindika pang'ono m'maondo anu. Pewani kubwerera mmbuyo. Mawonekedwe olondola ndi ofunikira pantchitoyi.
2. Ikani dzanja lanu lamanzere kumbuyo kwa mutu wanu, chikhatho chogwirana kumbuyo kwa mutu, ndikutambasula chigongono chanu, ndi dzanja lanu lamanja mthupi lanu lonse. Pewani chidwi chofuna kukankhira kumbuyo kwa mutu wanu. Dzanja lanu lilipo kuti likutsogolereni.
3. Gwiritsani ntchito maziko anu, makamaka oblique, ndikukweza mwendo wanu wamanzere kwinaku mukukweza thupi lanu lakumtunda pansi. Cholinga ndikuti mwendo wanu ndi mkono wanu zisunthane. Chigongono chako chiyenera kuloza pabondo lako mwendo wako utagwidwa kwathunthu.
4. Gwirani kwa masekondi pang'ono, kenako sinthani mayendedwe pochepetsa mwendo wakumanzere ndi thupi kumtunda kwa mphasa. Bwerezani.
5. Malizitsani ma reps 10 kumanja, kenako ma reps 10 kumanzere. Konzekerani masanjidwe 2-3 obwereza kambirimbiri mbali iliyonse.

Kuchulukitsa zovuta

Mukamapita patsogolo ndi zochitikazi, mutha kuwonjezera zowerengera zomwe mwapeza pamwamba pakusuntha. Mukamayesetsa kuti minofu ikhale yopanikizika, ndipamene adzapindule.

Zachidziwikire, nthawi yowonjezerayi ndiyabwino pokhapokha mutasunga mawonekedwe oyenera. Ngati mukumva kuti mukubwerera m'mbuyo kapena mumayamba kukankhira pamutu panu kuti muchepetse, muchepetse kaye pamwamba pagululo.

Mukazindikira zofunikira za V-up za oblique, mutha kukulitsa zovuta zolimbitsa thupi mwakweza miyendo yonse pansi. Jackknife ya mbali ziwiri imatsatira mayendedwe ofanana ndi a jackknife kupatula kuti mumabweretsa mapazi anu onse mutakweza thupi lanu lakumtunda.

Chenjezo

V-up ya oblique ndiyomwe imayamba kusuntha kwapakatikati. Mukamaliza moyenera, ndi masewera olimbitsa thupi otetezeka komanso ogwira mtima omwe amalimbana ndi ziphuphu zanu ndi minofu ina yapakati.

Izi zati, ngati muli ndi matenda omwe amakulepheretsani kuchita masewera olimbitsa thupi pansi kapena kuvulala pakadali pano kapena kwanthawi yayitali, mungafune kuyankhulana ndi wophunzitsa, wothandizira zamankhwala, kapena dokotala wanu za chitetezo cha kusunthaku.

Minofu inagwira ntchito

V-up ya oblique ndi masewera olimbitsa thupi omwe amayang'ana minofu yam'mimba. Minofu yoyamba yomwe imagwiritsidwa ntchito imaphatikizira oblique yakunja, mkati oblique, ndi rectus abdominis.

• Zowonekera kunja. Gawo la minofu yanu yam'mimba, ma oblique akunja amapezeka m'mbali mwa mimba yanu yam'mimba. Ntchito yawo yayikulu ndikusinthitsa thunthu kupita mbali inayo. Amathandizanso posinthira thunthu.
• Mkati oblique. Minofu yamkati mwa oblique, monga dzina limatanthawuzira, ili pafupi ndi midline yanu kuposa oblique akunja. Ntchito yawo yayikulu ndikusinthitsa thunthu mbali yomweyo. Amathandizanso posinthira thunthu.
• Rectus abdominis. Ngakhale V-up ya oblique imayang'ana makamaka ma oblique, imadaliranso minofu ya rectus abdominis kuti izithandizira pakusuntha. Minofu imeneyi amatchedwanso kuti thunthu lanu limasinthasintha chifukwa amathandizira kupindika komanso kupindika.

Zochita zina

Kuchita zolimbitsa thupi mobwerezabwereza kungakhale kotopetsa. Nkhani yabwino ndiyakuti pali njira zingapo zophunzitsira ma oblique anu ndi minofu ina yapakati. Chifukwa chake, ngati mukuyang'ana kuti muphunzitse minofu yomweyo yofunikira mu oblique V-up, nazi zitatu zomwe mungayesere:

1. Zipilala zam'mbali

Nayi kanema wowonera izi:

Kuti muchite izi:

1. Lowani mbali yamatabwa mbali yakumanzere. Mwendo wanu wamanja udzakhazikika pamwamba pa mwendo wakumanzere.
2. Kwezani thupi lanu pansi mwa kukanikiza dzanja lanu lamanzere ndi phazi lamanzere. Dzanja lanu lamanzere lidzakhala pansi likuthandizira kulemera kwanu ndi dzanja lanu lamanja kumbuyo kwa mutu wanu.
3. Gwetsani thupi lanu kuti chiuno chanu chakumanzere chisamayende pansi. Chiuno chanu chisanakhudze pansi, tulutsani mpweya ndikusindikiza mpaka pomwe mungayambire.
4. Bwerezani nthawi 10 kumanzere musanasinthe kumanja.

2. Mpira wammbali

Mutha kuwona momwe zochitikazi zikuchitikira muvidiyoyi:

Kuti muchite izi:

1. Imani mozungulira khoma lokhala ndi khoma m'manja mwanu.
2. Ikani mu malo otsekemera, ndi mpira kunja kwa chiuno chanu chakumanzere.
3. Imirirani, yendetsani phazi lanu lakumanzere, sinthanitsani, ndikuponyera mpira pakhoma.
4. Khalani pano kuti mugwire mpira ndikubwerera koyambira. Bwerezani nthawi 10 musanasinthe mbali.

3. Kuyendetsa bondo

Kuti muchite izi:

• Lowani pamalo apamwamba.
• Sungani mikono yanu ndi thupi lanu molunjika ndikukweza mwendo wanu wamanzere ndikuyendetsa bondo lanu ku torso yanu.
• Bwererani ndi kubwerera kumalo oyambira. Bwerezani ndi mwendo wakumanja.
• Kusinthana mmbuyo ndi mtsogolo ndi mwendo wanu wamanzere ndi wamanja kwa kubwereza 15-20.

Chifukwa chomwe muyenera kuphunzitsa ma oblique anu

Ma oblique anu ndi gawo la minofu yomwe imapanga maziko anu. Ngakhale kupatula gulu limodzi lamanofu osalemba ena kuti athandizire kapena kuyang'ana kuchepa kwa malowa sizotheka, kusankha masewera olimbitsa thupi omwe amayang'ana kwambiri malowa ndikothandiza.

Zolemba zakunja ndi zamkati zimagwiritsidwa ntchito:

• kupotokola
• zungulirani thunthu
• kupinda mbali
• thandizani kuzungulira kwa msana

Mwanjira ina, mumadalira minofu imeneyi kuti ichite zambiri tsiku lililonse.

Mfundo yofunika

Oblique V-up ndi masewera olimbitsa thupi abwino kwambiri ophatikizira m'mimba mwanu. Kulimbitsa maziko anu kumathandizira pamasewera komanso zochitika zatsiku ndi tsiku. Zithandizanso kuti musakhale ovulala mukamachita masewera olimbitsa thupi.

Khalani ndi cholinga chophunzitsira minofu imeneyi masiku osachepera atatu pa sabata munthawi yachizolowezi, kapena pakati pamagawo panthawi yophunzitsira mphamvu.