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Band ofukula Pallof Press

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiNgoma
Imimiselo eqhaphoObliques
Amashwa eqhapho
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Ukuxhumana kwe Band ofukula Pallof Press

The Band Vertical Pallof Press ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma obliques, minofu ya m'mimba, ndi m'munsi kumbuyo, kupititsa patsogolo kukhazikika kwapakati ndi mphamvu. Ndi chisankho chabwino kwambiri kwa othamanga, okonda zolimbitsa thupi, ndi anthu omwe akufuna kuwongolera thanzi lawo kapena kuyambiranso kuvulala. Kuchita masewera olimbitsa thupi kungathandize kusintha kaimidwe, kuchepetsa chiopsezo cha ululu wammbuyo, komanso kupititsa patsogolo masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku mwa kulimbikitsa bwino komanso kulamulira thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band ofukula Pallof Press

  • Ikani mapazi anu m'lifupi mwake m'lifupi, gwirizanitsani pakati panu, ndipo onetsetsani kuti kaimidwe kanu ndi kolunjika.
  • Tsopano, kanikizani bandiyo kutsogolo kwa chifuwa chanu, kukulitsa manja anu mokwanira koma osatseka zigongono zanu.
  • Gwirani izi kwa kamphindi, kukana kukoka kwa gulu kuyesera kupotoza thupi lanu ku malo a nangula.
  • Pang'onopang'ono bweretsani manja anu pachifuwa chanu, ndikuwongolera kukana, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza musanasinthe mbali.

Izinto zokwenza Band ofukula Pallof Press

  • **Mayendedwe Oyendetsedwa:** Zochita izi sizokhudza kuthamanga koma kuwongolera. Mukatambasula manja anu, chitani pang'onopang'ono komanso mowongolera, kenaka gwirani kamphindi musanabwerere kumalo oyambira. Kuthamangira mumayendedwe kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
  • ** Phatikizani Core Yanu:** Pallof Press ndi masewera olimbitsa thupi abwino kwambiri okhazikika pachimake. Komabe, izi zimagwira ntchito ngati mumagwiritsa ntchito pachimake chanu. Pamene mukukankhira gululo molunjika, onetsetsani kuti mwalimbitsa abs yanu ndikuwapangitsa kuti azichita nawo nthawi yonseyi.
  • **Pewani Kutsamira Kapena Kupotokola:** Kulakwitsa kofala ndiko kutsamira kapena kupindika thupi molunjika komwe gulu likupita. Izi zingayambitse kupsinjika ndi kuvulala.

Band ofukula Pallof Press Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band ofukula Pallof Press?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band Vertical Pallof Press. Ntchitoyi ndi yotetezeka komanso yothandiza kwa oyamba kumene malinga ngati ichitidwa ndi mawonekedwe oyenera. Ndizochita zolimbitsa thupi zolimbitsa thupi komanso kukhazikika, zomwe ndizofunikira pakulimbitsa thupi kwathunthu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kuti muyambe ndi bandi yolimbana ndi kuwala ndipo pang'onopang'ono muwonjezere kukana pamene mphamvu ndi luso zimakula. Zitha kukhala zothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti awonetsetse kuti ali ndi mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band ofukula Pallof Press?

  • Half-Kneeling Pallof Press: Mukusintha uku, mumagwada pa bondo limodzi ndikuponda phazi lina kutsogolo, zomwe zingathandize kuwongolera bwino komanso kukhazikika kwanu.
  • Pallof Press Pamwamba: M'malo mokankhira gululo patsogolo panu, mumakankhira pamwamba, zomwe zingapangitse minofu yanu ya mapewa ndikuwonjezera mphamvu ya masewerawo.
  • Pallof Press ndi Rotation: Kusiyanaku kumaphatikizapo kupotoza torso yanu kumbali imodzi mutatha kukanikiza gululo, lomwe lingathandize kulimbikitsa minofu yanu ya oblique.
  • Squat Pallof Press: Mtunduwu umaphatikizapo kuchita squat musanakanikize gululo, zomwe zingathandize kugwirizanitsa minofu yanu yapansi kwambiri ndikuwonjezera mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Band ofukula Pallof Press?

  • Kneeling Cable Chop: Monga Band Vertical Pallof Press, ntchitoyi imayang'ana pachimake ndikuwonjezera mphamvu zozungulira. Zimakwaniritsa Pallof Press popereka mbali yosiyana ya kukana, zomwe zingathandize kupititsa patsogolo kayendetsedwe ka ntchito ndikupewa kuvulala.
  • Plank yokhala ndi Lateral Band Walk: Zochitazi zimayang'ananso minofu yapakati, makamaka abdominis yodutsa. Imakwaniritsa Band Vertical Pallof Press powonjezera chinthu china chakuyenda motsatira, chomwe chingapangitse kukhazikika kwapakati ndi mphamvu mu ndege zosiyanasiyana zoyenda.

Amaxabiso angamahlekwane kanye Band ofukula Pallof Press

  • Kulimbitsa thupi kwa Band Pallof Press
  • Kuchita masewera olimbitsa thupi m'chiuno ndi band
  • Vertical Pallof Press chizolowezi
  • Zochita zamagulu m'chiuno
  • Pallof Press ndi gulu
  • Zochita zolimbitsa m'chiuno
  • Kulimbitsa thupi kwa band pachimake
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Pallof Press m'chiuno kulimbitsa thupi
  • Zochita zolimbitsa thupi zokhala ndi gulu lolimbana