Abantu abathanda ukomelela bebesoloko bejonge iindlela ezintsha nezisebenzayo zokuthomalalisa imizimba yabo, ngakumbi izihlunu zabo ezingundoqo. Phakathi kwezixhobo ezininzi zokuzilolonga ezikhoyo, iIrola ye-AB, ekwaziwa njengevili le-ab, ifumene ukuthandwa okubalulekileyo ngenxa yokulula, ukuphatheka, kunye nokusebenza kakuhle ekomelezeni ummandla wesisu. Kwesi sikhokelo sibanzi, siza kugocagoca kubugocigoci be-AB roller, siphonononga ulwakhiwo, ukusetyenziswa, iinzuzo, imiqobo enokubakho, kunye nolunye uqheliselo olunokuncedisana neziphumo zalo.
Ukuqonda i-AB Roller
Irola ye-AB sisixhobo esithe ngqo kodwa esisebenzayo sokuqina esiquka ivili elincinci elinemiqheba macala omabini. Ubulula bayo buphikisana namandla ayo ekujoliseni izihlunu eziphambili, kuquka i-rectus abdominis, i-obliques, kunye nomqolo ongaphantsi. Ukuzivocavoca kubandakanya ukuqengqeleka kwevili phambi komzimba ngelixa ugcina umva othe tye kwaye ubandakanya izihlunu ezingundoqo ukuzinza nokulawula.
Uyisebenzisa njani i-AB Roller?
Ukusebenzisa i-AB roller ngokuchanekileyo kubalulekile ekwandiseni izibonelelo zayo kunye nokunciphisa umngcipheko wokulimala. Abaqalayo kufuneka baqale ngokhutshelo olufutshane kwaye ngokuthe ngcembe baqhubele phambili ukuya kuphindaphindo olupheleleyo njengoko besakha amandla kunye nolungelelwaniso. Nantsi inyathelo ngenyathelo isikhokelo sokusebenzisa i-AB roller:
Isikhundla sokuqala: Guqa phantsi ngamadolo akho ububanzi be-hip-width ngaphandle. Bamba imiqheba yerola ye-AB ngezandla zozibini, uqinisekise ukuba iintende zezandla zakho zijonge ezantsi.
Ulwandiso: Ngelixa ugcina umqolo wakho uthe tye kwaye ungundoqo ubandakanyekile, qengqeleka kancinci ivili ukuya phambili, wandisa iingalo zakho kangangoko unako ngelixa ugcina ulawulo. Kuphephe ukujikeleza umqolo wakho ongezantsi okanye ukwandisa kakhulu iingalo zakho.
I-Pullback: Nje ukuba ufikelele ekwandisweni kwakho okuphezulu, kancinane tsala ivili ubuyele emzimbeni wakho, ugcine umbindi wakho uqinile kwaye usebenzisa izihlunu zesisu sakho ukuqalisa intshukumo.
Phinda-phinda: Phinda inkqubo, ujonge uphinda-phindo oluninzi ngendlela elawulwayo neyayibom.
Kubasebenzisi abakwizinga eliphezulu, ukwahluka okunje ngokuqengqeleka kokuqengqeleka, ukuhla ukukhutshwa, okanye ukuguqa ngamadolo abanzi kunokongeza iindidi kunye nobunzulu bokuzilolonga.
Iinzuzo zokusebenzisa i-AB Roller
Irola ye-AB ibonelela ngeenzuzo ezininzi ezenza ukuba ibe yongezelelo oluxabisekileyo kuyo nayiphi na indlela yokuzilolonga:
Ukomelezwa okungundoqo: Inzuzo ephambili yokusebenzisa i-AB roller yikhono layo lokuqinisa imisipha engundoqo, ekhokelela kwi-midsection edibeneyo kunye ne-abs ebonakalayo. Ukuziqhelanisa rhoqo kunokuphucula kakhulu amandla akho esisu kunye nokunyamezela.
UkuPhuculwa koZinzo loMzimba kunye noBalance: Ukubandakanya amaqela amaninzi emisipha, kubandakanywa iingalo, amahlombe, isifuba, kunye nemilenze, i-AB roller inceda ukuphucula ukuzinza komzimba kunye nokulinganisela. Oku, kunokuphucula ukusebenza kwezemidlalo kunye nokunciphisa umngcipheko wokulimala kweminye imisebenzi okanye imisebenzi yemihla ngemihla.
Ukuphatheka kunye nokuguquguquka: Uyilo oludityanisiweyo lwe-AB lwenza kube lula ukuthuthwa nokusetyenziswa naphi na, nokuba kusekhaya, kwindawo yokuzivocavoca, okanye nangaphandle. Ukuguquguquka kwayo kuvumela uluhlu olubanzi lwemithambo kunye nokwahluka, nto leyo eyenza ibe sisixhobo esiguquguqukayo sabathanda ukomelela kuwo onke amanqanaba.
Ukuzilolonga okuSebenzayo: I-roller ye-AB ibonelela ngokuzilolonga ngamandla nangempumelelo ngexesha elifutshane. Ngokujolisa imisipha engundoqo ngokuthe ngqo, inokukunceda ukuba ufezekise iinjongo zakho zempilo ngokukhawuleza nangempumelelo.
Iingxaki ezinokuthi zibekho
Ngelixa i-roller ye-AB ibonelela ngeenzuzo ezininzi, kubalulekile ukuba uqaphele izinto ezinokuthi zithintele kunye nezilumkiso:
Umngcipheko wokulimala: Ifomu engafanelekanga okanye ukugqithisa kakhulu kunokukhokelela ekulimazeni ngasemva okanye kwesisu, ngokukodwa kubaqalayo. Kubalulekile ukuqala ngokucothayo kwaye ngokuthe ngcembe wandise ukuqina komthambo wakho.
Ukungalingani kwemisipha: Ukuthembela ngokugqithiseleyo kwi-AB roller kunokubangela ukungalingani kwemisipha xa kungadityaniswa nezinye izivivinyo ezijolise kumaqela ahlukeneyo emisipha.
Ukukruquka: Ukwenza umthambo ofanayo ngokuphindaphindiweyo kunokuba yinto emnandi, ekhokelela ekunciphiseni kwenkuthazo kunye nokubambelela kwindlela yokuzilolonga. Ukubandakanya iinguqu kunye nokutshintshisana neminye imisebenzi kunokuncedisa ukugcina umdla kunye nenkqubela phambili.
Okunye Ukuzilolonga
Ukuncedisana nezibonelelo ze-AB roller kunye nokujongana nemiqobo enokuthi ibe khona, cinga ngokubandakanya le milo ilandelayo kwindlela yakho yokomelela:
Iiplanga: Iiplanga ngumsebenzi obalaseleyo wokuqinisa imisipha engundoqo, ukuphucula ukuma, kunye nokuphucula ukuzinza komzimba wonke. Zingenziwa kwiindawo ezahlukeneyo, njengeplanga yendabuko, iplanga esecaleni, okanye iplanga elibuyela umva.
I-Russian Twists: I-Russian twists ijolise kwi-oblique muscles, inceda ukudala i-waistline ecacileyo kunye necacileyo. Zingenziwa kunye okanye ngaphandle kweentsimbi kwaye zinokwahluka ukwandisa ukuqina.
I-Bicycle Crunches: I-Bicycle crunches yinkqubo eguquguqukayo ejolise kwimisipha ephezulu kunye nesezantsi kwesisu ngaxeshanye. Zenziwa kwindawo esezantsi, kunye nokutshintshwa komlenze kunye neentshukumo zengalo ezilinganisa ukunyalwa kwebhayisekile.
Ixesha lokuposa: Jul-18-2024