Ukuphazamiseka kwimiba yindlela efanelekileyo kakhulu

Ukuze ufumane umshicileli omhle, kucetyiswa ukuba ufake ii-latal twists kwinkqubo yokuqeqesha. Kukho ukhetho oluninzi lokwenza lo msebenzi, onobuchule bawo. Ukuze uqeqeshe uqeqesho, kufuneka ufunde imithetho ethile.

Indlela yokwenza i-latal twists?

Kukho inani leencomo ezivela kubaqeqeshi ekufuneka ziqwalaselwe ukuphucula iziphumo:

1. Ungayigxininisi i-press yonke imihla kwaye ube nama-workout angu-2-3 ngeveki.
2. Xa ukwenza ukutshintshela kwintsimbi kwi-press, kubalulekile ukuqaphela ukuphefumla. Ngethuba loxinzelelo oluphezulu, oko kukuthi, xa uphazamisa, ukuphefumlelwa kwenzelwe oko, oku kunceda ukunciphisa uxinzelelo ngaphakathi kwesigxina esiswini, okwenza kunciphise imisipha. Ukuthatha indawo yokuqala, kufuneka uvuselele.
3. Ukubona umphumo, yenza umsebenzo ngo-3-4 usethi, ukwenza ukuphindaphinda kwama-12-15 kwicala ngalinye. Iziphumo zingabonwa emva kweeveki ezintlanu, kuba iisifuba ze-oblique kunzima ukuqeqesha.
4. Iphutha eliqhelekileyo kukuba abantu baphakamisa umphezulu womzimba ngokupheleleyo, kodwa kufuneka uphazamiseke, ngoko ulolo lufanele luhlale lumile.

Uhlangothi olujikelezayo kwibha engqamlekileyo

Abaqalayo ukwenza umsebenzi ololo hlobo kuya kuba nzima, kodwa kubalulekile ukuphawula ukusebenza kwayo. Ukuguquka kwexesha elizayo kwi-vise ngeke kusebenze kuphela izihlunu zenkampani yokushicilela , kodwa kunye nezilonda.

1. Gamba umgca wendawo ukuze umgama phakathi kweentendelezo ufana nobubanzi bamagxa. Ungasebenzisa izikhonkwane.
2. Phakamisa imilenze yakho, uguqa ngamadolo ukuze iinqununu zixhomekeke kumgangatho, kodwa ukuba unokuziphakamisela phezulu, ke oku kungcono.
3. Ukwenza i-latal twisting kwi-crossbar, ukuguqa ngamadolo, kwindlela enye, ke enye, ngaphandle kokunciphisa imilenze. Abadlali abaphambili bangenza umzenzelo ngemilenze eqondileyo, baphakamise kwi-crossbar. Umzimba onjalo ubizwa ngokuba yi "pendulum".

Ukuphambana ngakwi simulator

Abaninzi abaqeqeshi bavuma ukuba umsebenzi, oya kukhulisa umgangatho weesifuba zomzimba ze-oblique, kufuneka uyenze kwi-crossover. Oku kungenxa yokuma kwinqanaba lokuqala lomzimba kunye nokukwazi ukulungelelanisa ubunzima kwibloko. Icandelo elijongene nesimo simulator senziwa ngokucwangciswa kwesi sikimu esilandelayo:

1. Namathisela isibambo ngesimo seentambo ukuya phezulu kwinqwelo kwaye ufake isisindo esifanelekileyo. Yima emadolweni uze ubambe intambo ukusuka kumacala athile entloko yakho.
2. Ukuphika, ukukhomba i-right elbow ngakwesobunxele. Umsebenzo we "side twist" uya kusebenza xa uhlala kwindawo ekupheleni.

Ukutshitshiswa kokulala

Olu khetho luyaziwayo, lufanelekile ukuqeqeshwa ehholo nasekhaya. Ukuguquka kwesikhokelo kumgangatho wenziwa phantsi kwemiyalelo:

1. Zibeke phantsi emacaleni akho, uguqa imilenze yakho kancane. Isandla, esasentla, khokela entloko, kwaye unciphise iingalo zakho ezinqeni.
2. Ukuguquka kwesikhashana kwenziwa kwi-exhalation. Phakamisa umzimba, udonsa umgca phambili. Ubambe isibini kwaye udibanise.

Ukutshintshwa kwesikhashana kwi-benki

Kukulungele ukwenza lo msebenzi ngokubhekiselele kwibhenki, ekukho konke okusemandleni. Ukuba unomdla wendlela yokwenza i-latal twisting, sebenzisa le ndlela:

1. Hlala ebhentshini uze ulungise imilenze emva kwabaxhasi. Esinye isandla, qalisa intloko, uze ubeke enye emathangeni.
2. Phakamisa umzimba, ngelixa udibanisa ibhokhwe emadolweni omlenze olwahlukileyo. Emva kokulungisa indawo, buyela kwindawo yokuqala.

Ukumisa okwexeshana

Inguqu elula yomsebenzi, onokwenziwa naphi na nanini na. Akukho zixhobo ezizodwa ezifunekayo, kodwa umthwalo owongezelelweyo ungasetyenziselwa ukwandisa ukusebenza kakuhle. Ukuphikisana kwesikhokelo kunye nesigxina sokuma senziwa ngolu hlobo lulandelayo:

1. Yima ngokuthe tye, gcina imilenze yakho emgangeni, uguqa ngamadolo. Umva kufuneka ube kwindawo echanekileyo, kwaye amahlombe aqondiswe. Ngesandleni sasekhohlo, thabatha i-dumbbell, kwaye ubambe enye kwibhande lakho.
2. Yenza i-twist latal, uqale ujikeleze ngakwesokudla, uze uphakamise unyawo lwakho lwesobunxele kwicala lasekunene ngapha nangapha, uzama ukuchukumisa ibhokhwe yesandla sasekhohlo kunye nomgca wakho.
3. Qaphela ukuba umzimba awuxhomeki phambili.

Uhlangothi luya kutshintshela kwi-ballball

Ngombulelo ekusebenziseni ibhola, izihlunu ze-oblique zingasebenza kakuhle, kuba iinguqu ziza kuba ne-amplitude enkulu xa kuthelekiswa nokuqhuba umgangatho phantsi.

1. Ukwenza i-latal twisting ibhola, ulale kwi- ballball , ukuze ihlombe, elingaphantsi, libe nesisindo. Ngaphantsi kweenyawo, phumla phantsi ngomtya, kwaye ubeke phezulu phezulu phantsi, ubeke phambili phambili.
2. Kubalulekile ukuqinisekisa ukuba intamo ichanekile kwinqanaba lomzimba. Qiniseka ukuba udweba esiswini sakho. Bamba isandla esiphambili emva kwentloko yakho. Ukuba ufuna, thatha umthwalo owongezelelweyo kuwo.
3. Yenza ukuphazamisa, ukulibaziseka kwinqanaba elingaphezulu kweminye imizuzwana. Kubalulekile ukufumana indawo ezinzileyo, ukwenzela ukuba ungayi kuhamba okanye uphindele.