Ukuzivocavoca kwe-oblique twist, ngezinye izikhathi okubizwa ngokuthi i-Russian twist, kuyisenzo esisebenzayo kakhulu sokuqinisa imisipha yomzimba . Ukusebenzisa ibhola lezokwelapha kulo msebenzi kufaka inselele ekusebenzeni.
I-Technique
- Hlala phansi phansi ngamadolo akho ugobile futhi unyawo lwezinyawo phansi (kulula) noma uphakamise phansi (kunzima kakhulu). Uma unenkinga yokubamba isikhundla futhi izinyawo zakho zishintshashintsha, zama ukubamba phansi ngaphansi kwezinto ezizinzile.
- Bamba i-abs yakho bese uhlala cishe ngama-degree angama-45.
- Bamba ibhola lomuthi ngezandla zombili, ngqo phambi kwakho.
- Ukuphazamisa i-abs yakho, ukuguqula kancane kancane kusuka kwesifuba sakho ngakwesokunene bese uthinta ibhola lomuthi phansi eceleni kwakho. Misa okwesikhashana ukubamba isikhundla isikhashana.
- Ngokushesha, kodwa ngokushelela, qhafaza i-abs yakho bese uphazamisa isifuba sakho emuva esikhungweni se-center, bese uqhubeka nokuthinta ibhola lezokwelapha phansi ngaphesheya kwakho.
- Phinda inombolo efunwa ye-reps.
Ama-Muscle Ab asebenza
I-oblique twist iyisimo sokuzivocavoca esihle esisebenza imisipha eminingi engqondweni yakho. Akusebenzi nje kuphela ukusebenzisa i- rectus abdominis , kodwa futhi ihlasela izibopho zangaphandle nezibopho zangaphakathi. Ukwengeza isisindo, ibhola lemithi noma ibhola elizinzile ekusebenziseni (bheka ukuhluka okungezansi), kunezela ukungezwani emisipha yomzimba, ubanikeze ngempela ukuqeqeshwa.
Ukuqinisa imisipha yomzimba ibalulekile empilweni yakho nasemzimbeni wakho.
Umgogodla oqinile uvikela umgogodla wakho, ukhuthaza ukuma okuhle futhi usize ngokulinganisela. Uma ubheka ukulahlekelwa isisindo, umgogodla oqinile ufana nesithando somlilo esibutha ngaso sonke isikhathi, ngisho nalapho ungasebenzi. Uma uhlala edeskini emsebenzini, isibonelo, ingqikithi yakho eqinisiwe izokusiza ukuba uhlale ngokuhleleka okuhle.
Lokhu kungakusiza ukuba ugweme ubuhlungu obuphansi emuva futhi unciphise ukukhathala okuphelele kanye nobuhlungu besisu.
Izinguquko
Uma uqala ngebhola lezokwelapha kuyinselele kakhulu, yenza lo msebenzi ngaphandle kwezandla zakho. Bamba izingalo zakho zande phambi kwakho bese ulandela ukunyakaza okufanayo njengoba kuchaziwe ngenhla. Phenduka ngakunye uhlangothi kuze kube yilapho izingalo zakho zifana nendawo (ngoba kungekho ibhola lokuthinta phansi). Lokhu kuzokusiza ukuba ujwayelane nomsebenzi futhi uthuthukise amandla akho kuze kube yilapho ungafaka ibhola lemithi kulowo msebenzi.
Ungahambisa isinyathelo ngokuqina ngokubamba ibhola elincane lokuzinza ngesikhathi sokuvivinya umzimba. Yibambe phakathi kwezandla zakho izingalo zadlula kude nomzimba. Phenduka ngakunye uhlangothi kuze kube yilapho izingalo zakho zifana nendawo.
Uma ungatholi ibhola lemithi oyisebenzisayo ekuzivocavoca kwakho, ungasebenzisa ezinye izinsimbi ngokuhlukahluka. Isibonelo, ubambe ipulethi yesisindo ngokuqinile emaphethelweni phakathi kwezandla zakho ngezandla ezidlulile ngaphandle phambi kwakho futhi wenze umsebenzi. Gwema kuze kube yilapho izingalo zakho zifana nendawo phansi ohlangothini ngalunye.