Indlela Yokusebenzisa Ukuzivocavoca Inja Yenyoni

Ukuzivocavoca kwe-Abs ne-Butt

Inja yezinyoni kungenzeka ukuthi yayiyi-craze yomdanso ngesikhathi esisodwa, kodwa manje isimangalo sayo esikhulu sokuthi udumo luyisenzo esithile esiphezulu se- bodyweight floor sokuqinisa imvelo yangemva kokujwayelekile-isifunda somzimba esihlanganisa izibeletho, isisu esincane, kanye namathanga.

Akukhona lokho kunzima ukukwenza ngemva komkhuba omncane wokuthola ibhalansi ngakwesokudla.

Kulula ukwenza noma kuphi, uma nje unendawo ekhululekile ukuze ufike ezandleni zakho nasemadolweni nasegumbini elanele ukunweba kokubili ingalo nomlenze. Nakhu ukuthi kwenziwa kanjani.

Indlela Yenza Ukuzivocavoca Inja Yenyoni

1. Hamba phansi phansi izandla zakho zibeke eceleni ngobubanzi be-shoulder.
2. Hlanganisa izibeletho, futhi ekuqaleni, sebenzisa ukuphakamisa isandla esisodwa kanye namadolo ahlukile ngokucacile phansi ngenkathi ulinganisa ngakolunye uhlangothi nasemadolweni. Ingxenye yesentimitha izokwenza uze uthole umqondo wayo.
3. Uma usulungele ukwenza umsebenzi ophelele, phakamisa ingalo ngokuqondile ngqo futhi unwebe umlenze ohlukile ngemuva. Amahlombe nezinkalo kufanele kube okufana.
4. Bamba imizuzwana engu-10 bese ubuyela ezandleni zakho nasemadolweni endaweni ephansi.
5. Ukuqala, zama ukuphindaphinda oku-5 ngezandla namadolo okunye, ukuphindaphinda okungu-10 ngokuphelele. Engeza amaqoqo engeziwe ezithombeni ezingu-10 kuze kube ku-3 amasethi we-10.
6. Njengokuhluka, ungenza izinja eziningana zezinyoni ngenye indlela bese wenza isethi ngenye indlela.

1. Gcina i-abs ingenzile ngenkathi ushintshe izinhlangothi uma wenza ezinye izinja zezinyoni. Yenza umsebenzi wokunciphisa noma yikuphi ukunyakaza okungeziwe lapho ushintsha isisindo.

Imisipha Yasebenza Kuzivocavoca Inja Yenyoni

Umgomo oyinhloko we-Bird Dog iyisisindo se-spinae e-erector. Le misipha ende idlulisa ubude bomgogodla, kusukela ku-skull, entanyeni, nasezintanjeni kuya ku-vertebrae ne-sacrum ye-hip.

Inomthwalo wokwandisa, ukuguquguquka, nokujikeleza umgogodla nentamo.

Kodwa akusiyo kuphela imisipha esebenzayo, njengoba ukuhamba kuhilela futhi i-gluteus maximus muscle yamadokodo, okusebenza lapho uphakamisa umlenze. Ekukhuliseni ingalo usebenza imisipha ye-trapezius ne-deltoids ye-back and shoulder.

Phakathi naleso sikhathi, ezinye imisipha ihileleka ekuqiniseni ukunyakaza. Lokhu kufaka hlangana ne-hamstrings yangemuva kwethanga, enye imisipha ye-gluteal, i-piriformis ne-obturator ngaphandle kwe-hip, imisipha ye-pectoralis ne-serratus yesifuba, kanye ne-triceps yengalo engaphezulu.

Kodwa kuthiwani ngamanye amasipha omzimba? Basebenza njengabaphikisana nabe-spinae ye-erector, ngakho-ke futhi uhilela i-rectus abdominis kanye nemibandela. Njengoba ubona, inyumbazane yezinyoni ihlanganisa imisipha eminingi kanti nakuba ibizwa ngokuthi ukuzivocavoca, kuyinto eningi eyenziwa kusukela ekhanda kuya ethangeni.

Ukushintsha kokuzivocavoca kwezinja ze-Bird

I-version ethuthukile iyinja yenyoni eyodwa, okubandakanya ukukhulisa ingalo nomlenze ukusuka kolunye uhlangothi lomzimba. Kuyaphumelela kakhulu futhi bambalwa abantu abangayenza.