Thumbnail for the video of exercise: Mphepo ya pamtunda 180

Mphepo ya pamtunda 180

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiNyankole machine
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Mphepo ya pamtunda 180

Landmine 180 ndi masewera olimbitsa thupi amphamvu, athunthu omwe amalunjika pachimake, pomwe amakhudzanso mapewa, mikono, ndi miyendo. Ndiwoyenera kwa anthu amitundu yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa mosavuta malinga ndi mphamvu ndi kupirira kwake. Zochita izi ndizopindulitsa kwambiri kwa iwo omwe akufuna kuwongolera mphamvu zawo zozungulira, kukhazikika, ndi mphamvu, zomwe zitha kupititsa patsogolo magwiridwe antchito amasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mphepo ya pamtunda 180

  • Imani ndi mapazi anu motalikirana mapewa-m'lifupi, mutagwira mapeto a barbell ndi manja anu onse atatambasula patsogolo panu pamtunda wa phewa.
  • Sungani mikono yanu mowongoka ndikuyendetsa mapazi anu, ndikuzungulira torso yanu kuti musunthe mbali imodzi mpaka itafika pachifuwa.
  • Tsopano, gwiritsani ntchito pachimake chanu kuti mutembenuzire mabelu kumbuyo kwa thupi lanu kupita mbali ina mosalala komanso molamulirika.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera ndikuwongolera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Mphepo ya pamtunda 180

  • Mayendedwe Oyendetsedwa: Cholakwika chofala ndikugwiritsa ntchito mphamvu kuti musunthe mbali imodzi ndi mbali. M'malo mwake, yang'anani pamayendedwe oyendetsedwa. Izi zidzagwirizanitsa minofu yapakati bwino ndikuchepetsa chiopsezo cha kuvulala.
  • Gwiritsani Ntchito Zolemera Zoyenera: Yambani ndi kulemera kopepuka kuti mupeze njira yoyenera musanawonjezere kulemera kwake. Kugwiritsa ntchito cholemetsa cholemera kwambiri kumatha kusokoneza mawonekedwe anu ndikupangitsa kuvulala.
  • Gwirani Ntchito Yanu: The Landmine

Mphepo ya pamtunda 180 Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mphepo ya pamtunda 180?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Landmine 180 koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi imaphatikizapo mphamvu zambiri zapakati ndi kugwirizana, choncho ndi bwino kuti pang'onopang'ono muwonjezere kulemera pamene mukukhala omasuka ndi kayendetsedwe kake. Zingakhale zothandiza kwa oyamba kumene kuti ayambe kuyesa kuyenda popanda kulemera kulikonse kuti amve. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mphepo ya pamtunda 180?

  • Mphepete mwa Arm Imodzi 180: M'malo mogwiritsa ntchito manja onse awiri kuti mugwire bomba, mtundu uwu umafuna kuti mugwiritse ntchito mkono umodzi wokha, zomwe zimawonjezera zovuta komanso zimasokoneza pachimake chanu kwambiri.
  • Landmine 180 yokhala ndi Squat: Kusiyanaku kumaphatikizapo squat mu kayendetsedwe kake, kuwonjezera chinthu chochepa cha thupi ndikuwonjezera mphamvu ya masewerawo.
  • Landmine 180 yokhala ndi Lunge: Mtunduwu umaphatikizapo kusuntha kwa lunge mukamazungulira bomba lakumtunda, kugwira ntchito kumunsi kwanu ndi pachimake nthawi imodzi.
  • Landmine 180 yokhala ndi Kettlebell: M'malo mogwiritsa ntchito belu lotchingira, kusinthaku kumagwiritsa ntchito kettlebell yolumikizidwa ndi bomba lokwirira, kupereka zovuta zina zogwirira ndi kukana.

Izinto zokufunda ezishisa ezivumelekile Mphepo ya pamtunda 180?

  • Medicine Ball Slams ndi masewera ena okhudzana, pamene akugwira pakati ndi kumtunda kwa thupi mofanana ndi kuphulika, kusuntha kwa thupi lonse, komwe kungathandize kuwonjezera mphamvu ndi liwiro la Landmine 180s yanu.
  • Kettlebell Swings amatha kuthandizira Landmine 180s polimbitsa chiuno, glutes, ndi hamstrings, zomwe ndi minofu yofunika kwambiri yomwe imagwiritsidwa ntchito pakuyenda kwamphamvu kwa Landmine 180, komanso kupititsa patsogolo kupirira kwa mtima.

Amaxabiso angamahlekwane kanye Mphepo ya pamtunda 180

  • Landmine 180 masewera olimbitsa thupi
  • Gwiritsani ntchito masewera olimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno ndi Landmine 180
  • Landmine 180 kuti mupeze mphamvu yayikulu
  • Kugwiritsa ntchito Landmine 180 kuti muchepetse chiuno
  • Gwiritsani ntchito masewera olimbitsa thupi m'chiuno
  • Landmine 180 njira yochitira masewera olimbitsa thupi
  • Ubwino wa masewera olimbitsa thupi a Landmine 180
  • Momwe mungachitire masewera olimbitsa thupi a Landmine 180
  • Zolimbitsa thupi zazikulu ndi makina a Leverage.