How kuvaka oblique abdominal tsandanyama? zviitwa

Usati chinhu yotunga mutambi kunomutsa mubvunzo kuvaka sei kuti oblique abdominal netsandanyama. Havana nechokuita kudzidziswa vemimwe, saka kuti aumbe Nyatsobatanidzwai dzakabudirira muviri kunofanira kuita kudzidza nomumwe. Hazvikwanisiki kupomba vanonzi oblique tsandanyama pasina chinokosha muviri.

Ndezvipi oblique abdominal tsandanyama?

Photos anounzwa munyaya, anopa mukana kuona nzvimbo yavo. Zvinosanganisira dzokunze uye yomukati. Large panze boka - izvi zvitatu sandara tsandanyama kuti vari zvakajeka kuoneka. Internal haichaonekwi, nekuti vari pasi zvokunze perpendicular kwavari.

Sei achazunungusa divi abdominal tsandanyama?

Havazivi kupa akadaro kuona chaizvoizvo dzakadai biceps, mapapiro kana Delta, asi ndinoonga kwavari pane muchiuno zvakajeka uye kwakavharwa nenyama wokudhinda. Uyewo aesthetic zvinoriumba, yakatanga zvakanaka obliques kudzivirira nhengo dzomukati, kudzikamisa nomuzongoza panguva kamwe kufamba uye mafungiro, uye anodawo kana kushanda huru masimbi. Naizvozvo, mutambi mumwe nomumwe anofanira kuziva sei kupomba ari oblique abdominal netsandanyama.

zviitwa

Kune muchiitwa zhinji nokuda boka, izvo dzinosiyana zvinobudirira. Zviri chinodiwa kuziva vose kuti vave nepurogiramu yokudzidzisa munhu. zvino isu kuna sei kupomba ari obliques wokudhinda pamwe dumbbells kana pasina pavo.

The divi dzakatenuka

Twasu, maoko pamwe nomuviri. Zvishoma nezvishoma kuteura kodzero yokuita kudaro maoko slid pamwe pamuviri, apo achatambanudzirapo akasiya kurutivi mutumbi. Zvadaro kuita dzakaonda kuruboshwe. Mhanyai 10-15 repetitions nerimwe divi.

How kuvaka oblique abdominal tsandanyama achibatsirwa kurutivi mawere, asi ane dumbbell? Twasu netsoka dzako panguva imwe pamafudzi upamhi kunze, mumwe dumbbell muruoko rwenyu rworudyi, rworuboshwe nokuda musoro. Zvishoma nezvishoma tilted kurudyi, kusvika projectile uremu runokukura, chiuno saka anoramba mira. Pazasi racho chete kugara mumba nzvimbo kudzokera sezvo zvakanaka. Dzokorora 10 nguva, kupedza nemhando vatatu. Weight akasarudzwa kuti pakupedzisira kudzokororwa mune yakatarwa kuita panguva zvizere chinzvimbo.

Tendeukai vakananga

Twasu, rerekai panguva emaoko uye varambe pamberi pake. Dzokerai muviri kurudyi chiuno uye makumbo panguva imwecheteyo haifambi. In mumwe divi kuita 10-15 repetitions.

Havasisina akagara dumbbells

Pachigaro pabhenji kuti makumbo pamwe chete uye dzenyu patsoka sandara pasi. Dumbbell akangokungawo mumaoko pechipfuva. Kugozha obliques, tenderera muviri kurudyi rukuru sezvinobvira, ari chiuno anoramba mira. Dzokorora 10 nguva imwe neimwe divi zvitatu pazvinhu.

Kurera muviri ari asingatani nechinzvimbo

Nhema pamusoro musana wako, makumbo hwakakungwa pamabvi, akavauraya kurudyi, kuruboshwe rakanga kurudyi. Sezvo anogona richakwiridzwa kupfuura muviri, achiedza yakanonoka masekondi maviri kumusoro. Zvishoma nezvishoma kutora pokutangira nzvimbo. In mumwe divi kuti 10-15 nguva.

Anoshandura pazvidya

Nhema kumusana kwako, mabvi makumbo hwakakungwa, kuedza kudhonza chitsitsinho sezvo pedyo wechishanu pfungwa. Maoko pamusoro musana romusoro wake. Siya kuti hwakakungwa gumbo kurudyi, kuedza kubata pasi nemabvi enyu. In mumwe divi kuita 10-15 nguva.

Bata maoko zvitsitsinho

Tora asingatani chinzvimbo, makumbo hwakakungwa pamabvi, shins noku pauriri kuchengeta, musoro akamutsa zvishoma, maoko kudivi. Edza maoko enyu yateverawo nhengo gumbo. Unogona kufamba zvishoma makumbo kurutivi maoko uye mapfudzi zvishoma anozendama shure. Akaita matatu anoita 8 reps.

Vachisimudza chipande 1

Avete pasi kumusana kwake, makumbo wakarerekera pamabvi. Hands amutsa zvokuti ivo papfudzi-upamhi kunze. Kutamburira abdominal tsandanyama, simudza rorudyi uye runoenzanirana ruoko, riine bheseni pauriri regai dzivaidza. Kuita 8 nguva matatu pazvinhu.

Kumutsa mashizha 2

Nhema pamusoro musana wako, akakotamira panguva rutsoka ibvi rworudyi, ane pfungwa pasi, mumwe gumbo kupfeka payo. Right ruoko pasi pomusoro wake, akasiya muchanza nhema pasi perpendicular kune mutumbi. Edza kusimudza chipfuva kuti ibvi kuruboshwe, munomimina pamwe oblique tsandanyama uye nesimba kumanikidza pamusoro musana wake musoro zvakanaka. Kuita kusvikira chipande iri kure paburiro. Pavakadzokera pokutangira nzvimbo kushandura nzvimbo tsoka uye nemaoko, uye ita kumhiri. Dzokorora 8 nguva mune nzira nhatu.

Zvino kuti unoziva sei kuti uku oblique abdominal tsandanyama. Zvinokosha kuti kuongorora chokupika zvokushandisa, kana kudzidzisa anogona ruchaderera.