Yog tias koj tau hnov oblique workouts yog txoj hau kev kom tau ib lub zoo dua, koj tuaj yeem xav paub seb yuav ua li cas, ib yam li ntawm hom kev qoj ib ce ua haujlwm rau obliques. Peb mus rau hauv uas, nrog rau cov tswv yim yuav ua li cas kom koj oblique workouts ob leeg zoo thiab zoo.
Ua ntej peb yuav mus ua haujlwm li cas, tab sis, cia peb tham txog qhov twg oblique leeg thiab lawv ua dab tsi.
Uas yuav tso ntau lub teeb rau qhov vim li cas koj xav tau ib qho kev ua haujlwm oblique, thiab yuav ua li cas kom tau ib qho.
Lub sij hawm obliques yog hais txog ob leeg ntawm cov nqaij ntshiv, sab hauv, thiab sab nraud obliques. Tus txheeb ze mus rau lwm cov nqaij ntshiv, obliques ntxaum dua li lub qhov quav hauv plab thiab ntau ntu tshaj qhov kab mob hauv plab transversus. Sab nraud khiav ib tug kab pheeb ces kaum nrog koj sab ntawm sab tav dua mus rau saum pob txha ntawm pob txha (fig.3). Lub sab hauv obliques yog nyob rau sab nraud obliques thiab khiav ntawm kab rov tav kab pheeb ces kaum thiab muaj ob peb tshaj ntxiv.
Qhov obliques pab nyob rau hauv kev nrawm nrawm ntawm lub plab thiab rau pem hauv ntej-tho. Lawv kuj yog cov neeg ua haujlwm hnyav uas tuaj yeem pab peb ntawm kev sib tw thiab twv peb lub npog tas. Koj tuaj yeem pom cov duab loj thiab tau txais cov ntaub ntawv ntau ntxiv rau obliques thiab lub cev ntawm txhua tus mob hauv plab hauv kuv tsab ntawv Ntsib koj Cov Mob Plab Tshais .
Qhov laj thawj loj heev uas yog muaj kev ua haujlwm oblique hauv koj cov kev ua haujlwm yog tib yam li ua kom koj muaj suab nrov thiab ua haujlwm zoo hauv cov nqaij leeg - koj xav kom tag nrho cov kev pabcuam uas cov leeg pabcuam muaj los pabcuam.
Hauv qhov no, nws yog sab khoov thiab twisting muaj peev xwm nrog rau mob plab thiab kom khoov siab. Tab sis cia peb ua siab ncaj, ntau tus neeg xav ua kom paub tseeb tias lawv tau txais lawv cov kev ua hauj lwm hauv ob qho tib si vim tias toned obliques ua rau zoo nkauj. Qhov ntawd siv tau. Li ntawd, rau li cas koj yuav tau txais ntawd oblique workout.
Oblique Workout ce
Tam sim no kom koj paub tias qhov obliques twg, koj muaj qee lub tswv yim ntawm hom kev qoj ib ce koj yuav tsum ua kom ua tau haujlwm. Uas yuav twisting thiab sab-bending ce thiab cov kev ua uas muaj cov tsiv nrog rau pem hauv ntej khoov thiab plhaw compression. Yooj yim, txoj cai? Cia peb ua txhaum ntawd.
Peb pib mob plab. Yeej, uas txhais tau hais tias koj yuav rub koj abs nyob rau hauv . Koj xav kom muaj qee cov kev mob plab puv qis hauv TXHUA tag nrho cov ce peb yuav los sib tham. Koj xav tau cov kev pabcuam (tsis yog "pob zeb tawv" thiab tag nrho cov uas, tabsis rub tawm thiab nrog nrog) kom ua tiav tes taw thiab tiv thaiv koj tus txha caj qaum.
Ntawm no yog cov piv txwv ntawm cov kev ua haujlwm uas yuav hais txog txhua yam ntawm lwm yam kev txav, khoov ib sab, thiab sib ntswg. Tag nrho peb cov piv txwv yog los ntawm peb cov Pilates mat ntau. Ua tibzoo saib txhua qhov thiab siv koj lub khawm rov qab los rov qab rau cov npe.
Sab Dabtsi Yog Dabtsi?
Mermaid (Fig.2)
Sab Khoov
Sib Ntswj Lub Cev - Rov qab lub npog lub taub hau kom ruaj khov muaj lub siab ua kom pom tseeb.
Lub kaw - nrawm, twist, thiab tig khoov.
Qaum Ntswg - compression thiab twist.
Criss Cross (daim duab 1): compression, rau pem hauv ntej khoov, ntswj
Yob Rov nrog Twist - compression, ntswj, nyam rau pem hauv ntej khoov.
Cov lus qhia ua si qhia tau hais tias muaj kev sib tw nrog cov khoom sib npaug.
Kev sib zog txo lub cev - Lub plab hnyuv ntxig rov qab ua ib lub vojvoog ruaj khov muaj ib qho kev sib tw sab nrauv.
Corkscrew - compression thiab ntswj
Jacknife - compression, ntswj, tig khoov
Hip Twist - compression thiab twist.
Kev Khoov thiab Sib Tw Sib Ntsib Zoo thiab Muaj Kev Nyab Xeeb
Nco ntsoov tias obliques ua hauj lwm hauv kev sib tham nrog koj cov leeg mob plab thiab tiag tiag tag nrho cov leeg ntawm koj lub Pilates powerhouse - abs, rov qab, lub duav, pelvic pem teb. Nws tsis pom zoo los tsom ncaj rau obliques, tiam sis nws yog obliques los ntawm kev ua haujlwm ntawm lub cev tag nrho.
Peb xav tau daim ntawv thiab ua haujlwm nrog lub duav.
Koj tseem xav kom tsis txhob muaj tus txha nqaj. Lub tswv yim yog mus rau ntev hauv qhov txha nraub qaum thiab tsis pub ib sab khoov los yog twist luv los yog kom nrawm rau txhua txoj kev. Qhov no yog qhov uas koj Pilates powerhouse thiab paub yuav ua li cas rub koj abs nyob rau hauv ib txoj kev ncaj ncees. Tej zaum koj yuav xav txog kev khoov sab nraub qaum ua ib qho ntev arc es tsis tuaj yeem sab tav. Nws xav tau ntev thiab txhawb nqa kom muaj zog.
Nco ntsoov tias tus twist tsis yog lub zog lossis lub pob zeb. Ua lwm yam lus, ua kom twist koj ua tau zoo thiab muaj kev nyab xeeb, nco ntsoov tias lawv muaj kev sib tw ua nrog tswj. Qhov kawg koj xav ua yog ib qho ntawm ib qho ntawm koj lub cev xwb. Tsis tas li, thaum nws tawm los sib ntswg, muaj ib txoj kev xav pob zeb los ntawm ib sab mus rau sab, los yog hauv lub cev ntawm lub cev siab ntsws, cia li saib qhov twg peb xav mus lossis tsuas yog siv lub xub pwg xwb. Lub cev sab nraud tiag tiag yuav siv sij hawm tag nrho lub taub hau me ntsis nrog lub taub hau thiab tawv nqaij hauv kab. Daim duab 1 saum no yog ib qho piv txwv zoo.
Ob lo lus tseem ceeb ntawm kev ceeb toom: Ib qho yog yuav tsum nco ntsoov tias kev ua haujlwm ntau dhau mus, tshwj xeeb tshaj yog thaum ua nrog tes taw hnyav, tau raug tshaj tawm tias ua rau txhua yam mob ntawm lub cev ua haujlwm ua - ua kom ntau tshaj qhov koj cov leeg, qhov no, Koj sab. Tias 's tsis li koj xav tau los ntawm koj oblique workouts. Qhov thib ob, thov nco ntsoov tias thaum peb poob phaus, peb poob tag nrho. Qhov chaw txo ntawm roj yog feem ntau yog qhov tswvyim hais ua dabneeg. Yog li, thov ua koj cov kev ua oblique thiab tos ntsoov rau lub sijhawm zoo dua, tab sis tsis dhau lawv xav tias lawv yuav rhuav tshem kev hlub. Qhov ntawd yog qhov kev poob phaus.
Ib txoj hauv kev zoo tshaj plaws uas yuav tau txais koj qhov kev ua haujlwm oblique yog ib qhov kev ua haujlwm Pilates uas yuav yeej ib txwm twisting thiab bending ce tshwj tsis yog tias nws yog rau cov pejxeem rau cov neeg uas muaj kev tsis txaus siab.