Ungayenza Kanjani i-Oblique V-Ups, noma ama-Side Jackknives

-Delile

• Ungayenza kanjani i-oblique V-up
• Ukukwenza:
• Ukwandisa ubunzima
• Izexwayiso
• Imisipha yasebenza
• Ukuzivocavoca okuhlukile
• 1. Idiphu eseceleni
• Ukukwenza:
• 2. Ibhola lodonga eliseceleni
• Ukukwenza:
• 3. Ukushayela ngamadolo
• Ukukwenza:
• Kungani kufanele uqeqeshe izibopho zakho
• Okubalulekile

Ukubaza nokuqinisa i-midsection kuyinjongo yabaningi bokuzivocavoca kanye nabathanda ukuqina. Futhi ngenkathi i-abs eqoshiwe ingaba kuhle ukuyibuka, isizathu esiyinhloko sokuqeqesha le misipha sihlobene kakhulu nomsebenzi kunalokho okwenziwa yi-aesthetics.

Ukuzivocavoca okukodwa okuqeqesha okubophekile kwangaphakathi nangaphandle kanye neminye imisipha yesisu, yi-oblique V-up, eyaziwa nangokuthi i-jackknife eseceleni. Sizochaza imisipha esetshenziswe ku-oblique V-up, ukuthi ungayenza kanjani ngokuphepha, bese sibala noma yikuphi okunye ukuvivinya umzimba ongakwenza ukwengeza lokhu kuhamba.

Ungayenza kanjani i-oblique V-up

I-oblique V-up ukuvivinya umzimba okuqala okudinga ukusetshenziswa komata kuphela. Njengoba uzobe ulele ngohlangothi lwakho nesisindo somzimba wakho sigudluliwe, qiniseka ukuthi umata ujiyile ngokwanele ukunciphisa noma iyiphi ingcindezi i-hip ne-glute engayizwa ngokumelene nomhlabathi.

Nayi ividiyo ukukunika okubonwayo kulo msebenzi:

Ukukwenza:

1. Lala ngohlangothi lwakho lokunene ekuzivocavoca noma kumata we-yoga. Gcina umzimba wakho ulayini oqondile, umlenze wakho wesobunxele ugcwele phezulu kwesokudla. Ungase uguqe kancane emadolweni akho. Gwema ukubuyela emuva. Ifomu elifanele libalulekile kulo msebenzi.
2. Beka isandla sakho sobunxele ngemuva kwekhanda lakho, isundu sithinta emuva kwekhanda, ngendololwane yakho iphume ngaphandle, nengalo yakho yangakwesokudla emzimbeni wakho wonke. Melana nesifiso sokucindezela ngemuva kwekhanda lakho. Isandla sakho sikhona ukuqondiswa.
3. Faka umnyombo wakho, ikakhulukazi ama-oblique, bese uphakamisa umlenze wakho wesobunxele ngenkathi ngasikhathi sinye uphakamisa umzimba wakho ongaphezulu phansi. Umgomo ukuthi umlenze nengalo yakho zihambisane. Indololwane yakho kufanele ikhombe emadolweni akho lapho umlenze wakho usuthunjwe ngokuphelele.
4. Bamba imizuzwana embalwa, bese uhlehlisa ukunyakaza ngokwehlisa umlenze wangakwesokunxele nomzimba ongaphezulu emethini. Phinda.
5. Gcwalisa ama-reps ayi-10 ngakwesokunene, bese wenza ama-reps ayi-10 ngakwesokunxele. Lwela amasethi ama-2-3 wezimpinda eziyi-10 ohlangothini ngalunye.

Ukwandisa ubunzima

Njengoba uqhubeka nalokhu kuvivinya umzimba, ungangeza izibalo ezimbalwa ekubanjweni okuphezulu kokuhamba. Uma ungagcina imisipha ingaphansi kwengcindezi, yilapho zizozuza kakhulu.

Vele, lesi sikhathi esengeziwe sizuzisa kuphela uma ugcina ifomu elifanele. Uma uzizwa ubuyela emuva noma uqala ukuphusha ekhanda lakho ukuze uthole ukwesekwa, nciphisa ikhefu phezulu kokunyakaza.

Lapho usukwazi i-oblique V-up eyisisekelo, ungandisa ubunzima bokuzivocavoca ngokukhulisa imilenze yomibili phansi. I-side side jackknife ilandela zonke izinyathelo ezifanayo ne-jackknife eseceleni ngaphandle kokuthi uphakamisa izinyawo zakho zombili ngenkathi uphakamisa umzimba wakho ongaphezulu.

Izexwayiso

I-oblique V-up iyisiqalo sokuhamba kwezinga eliphakathi. Uma kwenziwa kahle, kungukuzivocavoca okuphephile futhi okuphumelelayo okukhomba izigqoko zakho neminye imisipha yomgogodla.

Lokho kusho ukuthi, uma unesimo sezempilo esikuvimbela ekwenzeni izivivinyo phansi noma unokulimala kwamanje noma okungapheli, ungahle uthande ukukhuluma nomqeqeshi, owelapha ngokomzimba, noma udokotela wakho mayelana nokuphepha kwalokhu kuhamba.

Imisipha yasebenza

I-oblique V-up ukuzivocavoca okuhlosiwe okugxila emisipheni yesisu. Imisipha eyinhloko eqoqiwe ifaka i-oblique yangaphandle, i-oblique yangaphakathi, ne-rectus abdominis.

• I-oblique yangaphandle. Ingxenye yemisipha yakho yesisu, izibopho zangaphandle zitholakala ezinhlangothini zodonga lwakho lwesisu. Umsebenzi wabo oyinhloko ukujikeleza isiqu siye kolunye uhlangothi. Zisiza nasekuguquleni isiqu.
• I-oblique yangaphakathi. Imisipha yangaphakathi ye-oblique, njengoba igama lisho, iseduze ne-midline yakho kunezibopho zangaphandle. Umsebenzi wabo oyinhloko ukujikeleza isiqu siye ohlangothini olufanayo. Zisiza nasekuguquleni isiqu.
• I-Rectus abdominis. Ngenkathi i-oblique V-up ibhekise kakhulu kuma-oblique, iphinde ithembele kwimisipha ye-rectus abdominis ukusiza ngokuhamba. Le sethi yemisipha ibizwa nangokuthi i-trunk flexors yakho ngoba isiza ngokugoba phambili nokugoba.

Ukuzivocavoca okuhlukile

Ukuphindaphinda umsebenzi ofanayo kungakhathaza. Izindaba ezimnandi kukhona izindlela eziningi zokuqeqesha ama-oblique wakho neminye imisipha yomgogodla. Ngakho-ke, uma ufuna ukuqeqesha imisipha efanayo edingekayo ku-oblique V-up, nazi ezintathu okufanele uzame:

1. Idiphu eseceleni

Nayi ividiyo yokubukwa kwalokhu kuvivinya umzimba:

Ukukwenza:

1. Ngena ohlangothini lweplanka ohlangothini lwakho lwesobunxele. Umlenze wakho wangakwesokudla uzobekwa ngaphezulu komlenze wesobunxele.
2. Phakamisa umzimba wakho phansi ngokucindezela ingalo yakho yangakwesokunxele nonyawo lwesobunxele. Isundu sakho sobunxele sizoba phansi sisekela isisindo sakho nesandla sakho sokudla ngemuva kwekhanda lakho.
3. Yehlisa umzimba wakho ukuze isinqe sakho sobunxele singazulazuli phansi. Ngaphambi kokuba i-hip yakho ithinte phansi, khipha futhi ucindezele endaweni yokuqala.
4. Phinda izikhathi eziyishumi ohlangothini lwesobunxele ngaphambi kokushintshela ngakwesokudla.

2. Ibhola lodonga eliseceleni

Ungabona ukuthi lo msebenzi wenziwa kanjani kule vidiyo:

Ukukwenza:

1. Yima ubheke odongeni nebhola lodonga ezandleni zakho.
2. Yehla endaweni ye-squat, nebhola ngaphandle kwesinqe sakho sobunxele.
3. Sukuma, pivot unyawo lwakho lwesobunxele, ujikeleze, bese uphonsa ibhola odongeni.
4. Hlala lapha ukubamba ibhola bese ubuyela endaweni yokuqala. Phinda izikhathi eziyishumi ngaphambi kokushintsha izinhlangothi.

3. Ukushayela ngamadolo

Ukukwenza:

• Ngena endaweni ephezulu ye-pushup.
• Gcina izingalo nomzimba uqonde bese uphakamisa umlenze wakho wesobunxele bese ushayela idolo lakho esifubeni sakho.
• Phindela emuva bese ubuyela endaweni yokuqala. Phinda ngomlenze wangakwesokudla.
• Shintsha emuva naphambili ngomlenze wakho wesobunxele nangakwesokudla ngokuphindaphinda okungu-15-20.

Kungani kufanele uqeqeshe izibopho zakho

Ama-oblique akho ayingxenye yeqembu lemisipha elenza ingqikithi yakho. Ngenkathi ukuhlukanisa iqembu elilodwa lemisipha ngaphandle kokuqasha abanye abazosiza noma ukugxila ekwehliseni indawo akunakwenzeka, ukukhetha izivivinyo ezigxile kule ndawo kuyasiza.

Izibopho zangaphandle nezangaphakathi zisetshenziselwa:

• ukusonta
• ujikeleze isiqu
• goba eceleni
• ukusekela ukujikeleza komgogodla

Ngamanye amagama, uthembele kulemisipha ukwenza imisebenzi yakho eminingi yansuku zonke.

Okubalulekile

I-oblique V-up iyindlela enhle yokuzivocavoca ongayifaka enkambisweni yakho yesisu. Ukuqinisa umnyombo wakho kuzosiza ngemidlalo kanye nemisebenzi yansuku zonke. Kuzokusiza nokuthi uhlale ungenakho ukulimala ngesikhathi sokuzivocavoca.

Beka umgomo wokuqeqesha le misipha okungenani izinsuku ezintathu ngesonto ngesikhathi senqubo eyinhloko, noma phakathi kwamasethi ngesikhathi sokuqeqeshwa kwamandla.