Uma uke wazizwa ukusebenza kwe-oblique yindlela yokuthola uhlangothi oluhle, ungase uzibuze ukuthi ungayenza kanjani, njengokuthi yiziphi izinhlobo zokuzivocavoca ezisebenzayo ama-obliques. Sizoya kulokho, kanye namathiphu wokuthi ungenza kanjani ukusebenza kwakho kwe-oblique kokubili kuphephile futhi kuphumelele.
Ngaphambi kokuba siqale indlela yokuthola umsebenzi oblique , noma kunjalo, ake sikhulume lapho kukhona khona imisipha ye-oblique nalokho abakwenzayo.
Lokhu kuzokwenza kube lula ukuthi kungani ufuna umsebenzi oblique, nokuthi ungayithola kanjani.
Igama elithi obliques libhekisela kumaqoqo amabili emisipha yomzimba, izibopho zangaphakathi, nezibopho zangaphandle. Ngokuphathelene nezinye izicubu zomzimba, izibopho zijulile kune-abctinis ne-rectus futhi ngaphezulu kune-transversus abdominis. Ukusebenza kwangaphandle kudibanisa ezinhlangothini zakho kusukela emibhonini engezansi kuze kube seziqongweni zamathambo ase-hip (umkhiwane 3). Izibopho zangaphakathi zingaphansi kwezibopho zangaphandle futhi zigijimele ngokungafaniyo futhi zibe nezinamathiselo ezimbalwa.
Usizo lwe-obliques ekucindezeleni isisu nangokuhamba phambili. Bangabasebenzi abasebenza kanzima abasisiza ekuhlanganiseni ohlangothini oluhlangothini nokusiphazamisa isifuba sethu. Ungabona izithombe ezinkulu futhi uthole imininingwane eyengeziwe yobuchwepheshe kwi-obliques kanye ne-anatomy yazo yonke imisipha yomzimba esihlokweni sami Ukuhlangabezana Nemisipha Yakho Yomzimba .
Isizathu esikhulu sokufaka umsebenzi oblique ekusebenzeni kwakho kufana nokuqinisekisa ukuthi unethoni nomsebenzi omuhle kunoma iyiphi iqembu le-muscle - ufuna izinzuzo ezigcwele iqembu lezinsizwa okufanele linikeze.
Kulesi simo, ukugoqa okuhlangothini kanye nekhono lokudubula kanye nokucindezelwa kwesisu nokuguqa phambili. Kodwa ake sithembeke, abantu abaningi bafuna ukuqinisekisa ukuthi bathola ukusebenza kwabo ngoba ama-oblique amathoni enza i-aistline enhle. Lokho kuvumelekile. Ngakho-ke, ukuthi uzothola kanjani umsebenzi oblique.
I-Oblique Workout Exercises
Manje ukuthi uyazi ukuthi yini i-obliques eyenzayo, unomqondo othile wohlobo lokuzivocavoca okudingeka uyenze ukuze uwasebenze. Lokhu kungaba ukuphikisana nokuzivocavoca umzimba nokuzivocavoca okuhambisana nalabo abahamba phambili kanye nokucindezela phambili nokucindezeleka kwesisu. Kulula, kwesokudla? Ake siphule phansi.
Siqala ngokucindezelwa kwesisu. Ngokuyinhloko, lokho kusho ukuthi uzokhipha i-abs yakho . Ufuna ezinye zezinga eligcwele lokuzibandakanya kwamathumbu emzimbeni kuZONKE zohambo esizoxoxa ngazo. Udinga labo abangenayo (hhayi ukuthi "badwalwe kanzima" nakho konke lokho, kodwa bakhuphuka futhi bangena nabo) ukuze ufeze izinyathelo futhi uvikele umgogodla wakho.
Nazi izibonelo zokuzivocavoca ezizobhekana nazo zonke izinhlobo zezinye izinyathelo zokuhamba, ukugoqa eceleni, nokuguqula. Zonke izibonelo zethu zivela emisebenzini yethu yama-Pilates mat. Ake ubheke ngamunye bese usebenzisa inkinobho yakho yangemuva ukuze ubuyele ohlwini.
Ukubheka ukuvala:
I- mermaid (umkhiwane.2)
I-Side Bend
Ukuphulukisa umzimba ophezulu - ukujikeleza isibindi ngokumelene neziqhenqha ezizinzile kunomgomo obheke ngaphakathi.
I-saw - compression, twist, futhi phambili bend.
I-Spine Twist - ukucindezela nokuguquka.
I-Criss Cross (umkhiqizo 1): ukucindezela, ukugoba phambili, ukuguquka
Phindela emuva nge-Twist - ukucindezela, ukuguqula, ukugoba okuncane.
Lezi ziqondiso zokusebenzisa zibonisa inselele yebhonasi nge-toning amabhola.
Ukuphulukisa umzimba ophansi - Isikhumba esijikelezayo esibhekene nesibhakabhaka esizinzile sinokugxila kwangaphandle kwe-oblique.
Ukukhipha isikhwama - ukucindezela nokuguquka
I-Jacknife - ukucindezela, ukuguqula, ukugoba phambili
I-Hip Twist - ukucindezela nokuguquka.
Ukwenza Ukugubha Nokubheka Ukuzivocavoca Ukuzivocavoca Okusebenzayo Nokuphephile
Khumbula ukuthi ama-oblique asebenze ekhonsathini neminye imisipha yakho yesisu nangempela yonke imisipha ye- Pilates powerhouse yakho-abs, emuva, emaceleni, phansi kwe-pelvic. Akunconywa ukuba kugxile kuphela kuma-obliques, kodwa kunalokho kunesidingo esimweni sokuzivocavoca umzimba.
Sifuna ifomu futhi sisebenze kanye ne-waistline.
Ufuna nokugwema ukucindezelwa komgogodla. Umqondo wukuthi uhambe ubude emgodini futhi ungavumeli ukugoba ohlangothini noma ukuguqula ukunciphisa noma ukucindezela nganoma iyiphi indlela. Yilapho amandla akho e-Pilates futhi azi ukuthi ungadonsela kanjani i-abs yakho ngendlela elinganiselayo kubalulekile. Ungase ucabange ngokubheja ohlangothini njengokwenza i-arc ende kunokuba uhlasele ohlangothini. Kudingeka kube yisikhathi futhi iphakanyiswe ngaphansi.
Khumbula futhi ukuthi i-twist ayiyona i-torque noma idwala. Ngamanye amazwi, ukwenza ukuguqula wenze okuphumelelayo futhi kuphephile, qinisekisa ukuthi zishintsha ukuguquka kwenziwa ngokulawula. Into yokugcina ofuna ukuyenza ingumzuzu owodwa womzimba wakho ngokumelene nomunye. Futhi, uma kuziwa ekuphepheni, kukhona ukuthambekela kokugwedla uhlangothi oluhlangothini olulodwa, noma esimweni somzimba ophezulu, ukubuka nje ukuthi sifuna ukuhamba noma kuthatha kuphela amahlombe. A real real body twist ithatha lonke cage cage azungeze ikhanda kanye sternum emgqeni. Isithombe 1 ngenhla yisibonelo esihle.
Amanye amazwi amabili okuqapha: Omunye ukukhumbula ukuthi umzimba omkhulu kakhulu wokuzigoba, ikakhulu lapho usuyenziwe ngezisindo, kuye kwabikwa ukuthi wenze noma yikuphi ukuvivinya umzimba okwenziwe ngokweqile kwemisipha okuzokwenza - inqwaba yemisipha yakho, kulokhu, Izinhlangothi zakho. Akukhona lokho okufunayo kusuka ekusebenzeni kwakho kwe-oblique. Okwesibili, sicela ugcine engqondweni ukuthi uma silahlekelwa isisindo, silahlekelwa yiyo yonke. Ukuncishiswa kwamafutha kwamafutha ngokuvamile kunenganekwane. Ngakho-ke, sicela wenze izivivinyo zakho ze-oblique futhi ulindele phambili ku-waistline engcono kodwa ungawaqedi ukucabanga ukuthi uzosusa izingodo zomculo. Lokho kuwuhlelo lokulahlekelwa kwesisindo.
Enye yezindlela ezingcono kakhulu zokuthola ukusebenza kwakho kwe-oblique ku-Workout ye-Pilates elinganiselayo eyohlale ifaka ukuzulazula nokuzivocavoca ngaphandle uma kubangelwa abantu abaphikisana nabo.