Dhinda roller

Hazvisi nyore kutsiva dumbu rakakora nemacube anodiwa. Kune akawanda marudzi eabs kupomba, kubva kune usimbe kufema maekisesaizi kusvika kune anoshamisa horizontal bar tricks. Uye imwe yemhando dzakaomesesa dzemaekisesaizi ndeye kupomba muchina pane roller.

The press roller ivhiri rine mibato. Zvaisagona kuve nyore, asi mhedzisiro ichapfuura zvese zvinotarisirwa. Maekisesaizi pairi anotendera iwe kushandisa yakadzika mhasuru dzemudumbu. Uye kana iwe uchitova nedumbu rakagadzirwa, vhidhiyo inokupa iwe manzwiro anoshamisa zuva rinotevera mushure mekudzidziswa.

Zvinhu zvakakosha zvekuziva usati wadzidzira roller

Usati watanga kudzidzira pa roller, zvakakosha kuziva:

1. Kugadzirira. Iyi inventory ndeyekugadzirira. Kana iwe uchikwanisa kuita 30 crunches mumaseti matatu, kumira kweminiti imwe mupuranga ndiro roller yako.
2. Matambudziko mulumbar spine. Kana uine intervertebral hernias kana kana uchinzwa kusagadzikana muzasi musana paunenge uchiita chero maekisesaizi, tambanudza musana wako zvakanaka. Uye yeuka: Roller kutsauka kunogona kuva nengozi.

Roller exercise technique

1. Kuwedzera kubva panzvimbo yemabvi

Iyi ndiyo nhanho yekutanga - kune vanotanga.

• Pfugama zvigunwe zvako pasi. Nhambwe iri pakati pezvigunwe nepakati pemabvi iri pahudyu. Zvitsitsinho hazviwire mukati, zvinotarisa zvakananga kumusoro.
• Tora roller mumaoko ako, uiise pasi pasi pechipfuva chako.
• Isa musana wako, simbisa abs yako, dzvanya mudumbu mako.
• Isa maoko ako pane roller uye zvishoma nezvishoma tanga kuunza maoko ako mberi. Maoko anotasva pane roller, masokisi achiri kuzorora pasi, iyo yakaderera kumashure yakashongedzwa, iyo press inomanikidzwa kumashure.
• Wasvika pakurebesa kona yekuwedzera, dzokera kunzvimbo yekutanga zvakanaka uye zvishoma nezvishoma.

Basa rako nderekuzadzisa kuwedzera kwakazara kwemaoko, kurembera pasi nedumbu.

2. Kuwedzera kubva panzvimbo yakamira nekuchinja kusvika kumabvi

Havasi vese vatambi vanoshandisa danho iri. Inodiwa pakudziya-uye kugadzirira kwepfungwa kune nhanho yakaoma yekuwedzera kubva pamakumbo akatwasuka.

• Mira netsoka dzako nenzvimbo iri pakati petsoka dzako pahudyu. Mumaoko e roller.
• Kotama uye zorora roller pasi. Simbisa abs yako, dzvanya mudumbu mako.
• Tanga kutwasanudza zvakanaka. Makumbo akati twasu.
• Kana uchinge wasvika pakona yako yepamusoro, zvinyoronyoro kotamisa makumbo ako uye zvinyoronyoro pfugama pasi. Ramba uchitambanudza.

Basa rako nderekuzadzisa kuwedzera kwakazara kwemaoko, kurembera pasi nedumbu.

3. Kuwedzera kubva panzvimbo yakamira

Iyo yakanyanya kuoma nhanho.

• Mira netsoka dzako nenzvimbo iri pakati petsoka dzako pahudyu. Mumaoko e roller.
• Kotama uye zorora roller pasi. Simbisa abs yako, dzvanya mudumbu mako.
• Tanga kutwasanudza zvakanaka. Makumbo akati twasu.
• Wasvika pakuwedzera kwako kwepamusoro, dzokera kunzvimbo yekutanga zviri nyore uye zvishoma nezvishoma.

Basa rako pamakumbo akatwasuka nderekuwana kutwasanuka kwakazara kwemaoko ako, uchirembera pasi nedumbu rako.

Shanduko kubva pane imwe nhanho kuenda kune imwe inoitwa mushure mekuita kwakakodzera kwechiitwa 10-15 nguva mumaseti matatu.

Mapoinzi akakosha mukushanda nevhidhiyo

Chimbofunga pfungwa dzinokosha dzinotevera:

1. Hukuru hausi nani

Chinhu chinonyanya kukosha nezve roller exercise ndeyekutarisa musana wako uye kuisa pfungwa pane yako abs. Kunyangwe kona diki yekuwedzera inozobatsira uye chengeta yako abs ichishanda. Iwe uchanzwa paunokwanisa kuwedzera kona.

2. Kudziya

Gara uchidziya nechinguva chidiki chekufamba pane chero nhanho yehunyanzvi. Uye zvishoma nezvishoma kuwedzera.

3. Nhamba yekudzokorora uye nzira

Iwe unofanirwa kutanga nenhamba shoma yekudzokorora, kubva pa3-5 nguva. Iwe haufaniri kuedza zvakaoma, kana zvisina kudaro zuva rinotevera zvichange zvakaoma zvikuru kurarama.

4. Chii chokuvavarira

Mumatanho ekutanga, chigumisiro chakanaka chichava 10-12 nguva 3 inoswedera pakona kwayo. Mushure meizvozvo, iwe unogona kuwedzera huwandu hwekufamba. Mhedzisiro yekugona nhanho yega yega kutwasanuka kwemuviri.

5. Kukosha kwemurairidzi

Sezvimiririra, kunyara, kana kunyara sezvauri, shinga uye tsvaga rubatsiro kubva kumurairidzi wako ari pabasa. Iri mugym yese. Kumbira kutevera kwakaringana kuitwa kwehunyanzvi hwekuita. Mazano ehunyanzvi uye tweaks achave akakosha.

6. Kudzidzira kumba

Kana iwe uchidzidza kumba uri wega - pfura vhidhiyo uye tarisa midziyo yako kubva parutivi. Enzanisa nemavhidhiyo edzidziso uye gadzirisa zvikanganiso.

Uye zvakanyanya:

Teerera kumuviri wako! Chero kusagadzikana kumusana, mapendekete, maoko, mabvi kana dumbu zvinoratidza kana kurovedza muviri kusina kunaka kana kukanganisa mumuviri pachako. Uye munyaya iyi, zvichave zvakakodzera kutarisana nemudzidzisi uye chiremba.

Iyo roller yekutsikirira chishandiso chepasirese. Iyo isingaonekwi, asi inopa yakanyanya kupomba mhedzisiro, chiedza, inotora nzvimbo shoma. Hazvizokuvadzi kumba uye zvinogona kutorwa newe parwendo rwebhizimisi kana pazororo. Iyo roller, pamwe chete nekuwedzera maekisesaizi ekudhinda uye tsika yekufema maekisesaizi, ichakubvumidza iwe kuti uwane mhedzisiro yemhando yepamusoro munguva pfupi. Zvakakoshawo kuyeuka nezvekudya uye kunwa mvura.

Uye zvakanyanya kukosha, kuwirirana kwekudzidziswa kunoshandura zviroto zvako kuita chokwadi uye kuita kuti zvinangwa zvako zviitike.