Imyitozo myiza ya Ab Imyitozo ngororamubiri ikomeye muri 50

Kuringaniza ni ngombwa kugirango wirinde kugwa no gukora imirimo ya buri munsi uko usaza - imyitozo yibanze niyo shingiro ryo guteza imbere uburinganire n'imbaraga.Intangiriro ikomeye ifasha kurinda urutirigongo itwemerera kunama, kuzunguruka, gutwara, kwicara no guhagarara.
Ati: "Iyo urebye kuri skeleton, uzabona ko mubyukuri nta nyubako nini nini ifasha itandukanya urubavu nigitereko.Numugongo gusa ubahuza.Ibihimba bifasha kandi bigahindura umubiri wacu hagati yumubiri wo hejuru nu munsi.ni byo shingiro, ”Tina Tang wo muri CPT yavuze ko ari umutoza ku giti cye muri New Jersey kabuhariwe mu gusaza neza.“Intangiriro ikomeye ishyigikira kandi igahindura ingendo zose.”
Kubwamahirwe kubakuze, hari imyitozo myinshi ikomeye yo gushimangira imyitozo yigana ingendo ukora burimunsi kugirango ubashe kuguma ukomeye muri izo ngendo uko usaza.
Nk’uko Tan abitangaza, imyitozo myiza yo guhuza abakuze ni iyo guhinduranya no kuzunguruka mu cyerekezo gitandukanye.Kurugero, Palof twist ikubiyemo kuzenguruka umubiri wawe ukoresheje intego yo gukoresha intangiriro yawe kugirango ushyigikire umubiri wawe.Kurundi ruhande, gufata palov ni imyitozo yo kurwanya kuzunguruka kuko ukoresha intandaro yawe kugirango uhagarare kandi urwanye gukurura bande yo kurwanya.(Niba intego yawe ari igifu kimeze neza nyuma ya 50, guhuza ibi bintu byombi bizaba inyongera cyane muri gahunda yawe yo guhugura).
None, ni kangahe abakuru bagomba gutoza intangiriro yabo?Tan arasaba gukora siporo inshuro 3 mu cyumweru, kandi nta buryo bwihuse bwo gushimangira intangiriro.Ni ikibazo cyo gukomeza iyi myitozo.
Tan noneho asangira imyitozo yibanze yo gushimangira abakuru.Iyi myitozo yibanda kubintu byose byibanze, harimo urukiramende, guhinduranya, hamwe ninda ndende, kimwe na glute ninyuma yinyuma.
Mugihe winjije iyi myitozo yibanze muri gahunda yawe, Don arasaba guhitamo ingendo eshatu kurutonde rukurikira hanyuma ukabikora mukizunguruka.
Kurugero, urashobora gukora ibyuka, imbaho ​​zuruhande, hamwe no guhinduranya ibyuka, cyangwa udukoko twapfuye, gufata ibyuka, hamwe no kugonda.Cyangwa usimbuze imyitozo imwe nimyitozo muriyi minota 20 imyitozo yibanze kubakuze.
Tang avuga ko kubatangiye barengeje imyaka 50, udukoko twapfuye nimwe mumyitozo ngororangingo yoroshye yo kumenya, kuko uryamye inyuma.Ati: "Niba ufite ibibazo bijyanye n'amavi cyangwa ikibuno, iyi myitozo igushyira hasi."
Koresha intangiriro yawe wuzuza impande zigituza umwuka wawe mugihe uhumeka neza.Mugihe uhumeka, zamura imitsi ya pelvic hasi hejuru no imbere mugihe uzunguza abasi yo hepfo.
“Igihe cyose urambuye amaboko cyangwa amaguru ukareka bikareremba hejuru y'ubutaka, umugongo wawe uzaba wikuye hasi.inkunga. ”Tang yagize ati.
Gukubita agatsinsino nubundi buryo bwiza bwo gukora imyitozo hasi kubantu bafite ibibazo byigitugu kandi badashobora kuzamura amaboko hejuru yumutwe.Tang agira ati: “Muri ubwo buryo, ushobora kwibanda ku gukubita ibirenge hasi mu gihe ukomeza umutima wawe.”
Ihindagurika ryibibaho ryibasiye oblique cyangwa kuruhande rwa abs kandi ni ugusubira ku rubaho rusanzwe, rushobora kuba ingorabahizi kubantu bakuze ndetse nabatangiye.Ivi ryunamye ritanga inkunga ikomeye.
Ukoresheje amavi yawe yunamye kuri dogere 90, shyira ibirenge byawe inyuma yibibuno byawe.Tan agira ati: "Ikigaragara ni ugusubiza ikibuno cyawe inyuma, ariko urashaka ko umurizo wawe wihisha munsi yazo."Yatanze igitekerezo cyo gutekereza uburyo imbwa yunama umurizo iyo ifite ubwoba.
Niba ushaka kunoza ikibaho cyawe cyunamye, gerageza kuruhande.Muri uku gutandukana kurubaho, ukwirakwiza amaguru kugirango ubone ikirenge gikomeye.Don avuga ati:
Tan avuga ko imyigaragambyo ari imwe mu myitozo ngororamubiri ifatika ushobora gukora, kubera ko bigana ingendo nyinshi za buri munsi, nko guhaguruka uva aho wicaye cyangwa kwinjira no koga.
Ati: "Uyu ni imyitozo ikomeye yo gusuzuma uburimbane bwawe.Uragerageza kuzamura ivi rimwe icyarimwe.Nkunda gutumira abantu gutekereza kuko iyo uzamuye amavi, urashobora kumva flexors ikora, ariko intangiriro yawe irakomera.kugufasha gukomeza gushyira mu gaciro ”.
Niba udashobora kuringaniza ukuguru kumwe, urashobora gukora parade yicaye: wicare ku ntebe, shyira ibirenge hasi, uzamura ukuguru kumwe muburyo bugenzurwa hanyuma usubize mu mwanya wabyo.Kwibanda kumyitozo yimbaraga zamaguru nubundi buryo bwiza bwo kunoza umubiri wawe wo hasi.
Iyi myitozo yibanze yibasira imitsi ya oblique ishinzwe kuruhande.Don avuga ati:Uku kwimuka kandi ni ngirakamaro cyane kandi kugutera kumva ufite imbaraga mugihe wunamye kugirango ukure ibintu hasi.
Niba ushaka gukora iyi myitozo igoye, fata ikiragi cyoroshye muri buri kiganza.Kugirango ukore ingendo zinyuranye, urashobora kubikora wicaye.
Tang agira ati: “Ugomba kuzamura urubavu rwawe hejuru yigitereko mbere yuko uhindagurika hanyuma ugahinduka kugirango ugere kuri oblique yawe.”
Abantu benshi ntibabona imyitozo ihagije yo mumubiri uko basaza.Gusunika hejuru ku ntebe ihanamye bishimangira intangiriro, kimwe n'ibitugu, umugongo n'igituza.Iyi ni imyitozo ikomeye yo kubaka imbaraga zo gusunika buri gihe.
“Zana inkweto zawe n'amavi hamwe wibande ku gukanda amaguru mu nzira umanuka.Ibi bikoresha intangiriro yawe kuruta igihe ibirenge byawe byagutse gato.Kurambura amaguru mugari bizaguha ibirenge bihamye, ariko gukanda amaguru bizafasha.ukora ku mutima wawe. ”
Urashobora kugerageza gushyira yoga yoga hagati yibibero byawe kugirango ukandagire amaguru.Ugomba kugenda buke?Don arasaba intego yo gukubita igipfunsi hejuru y'amazi.
Niba guhindagurika gusunika bigoye kuri wewe ubungubu, urashobora gushyira amaboko yawe hejuru cyane, nkameza yigikoni, cyangwa ugasunika hejuru kurukuta.
Tang ikunda gukoresha grip ya Paloff kumyitozo ngororamubiri irwanya rotation ihuza oblique yawe mugihe urwanya impagarara zumutwe.
“Ugomba gushyira ibitugu hasi hasi ugakurura imishumi imbere yawe.Ukoresha intangiriro yawe kugirango imishumi itagukurura kuruhande ".
Don arasaba guhera kumurongo wo hagati.Ibi bizaguha imbaraga zihagije, ariko ntabwo aribyinshi kuburyo utazashobora gukora imyitozo muburyo bwiza.Wibuke kugumya amavi yawe.
Bitandukanye no gufata imyitozo yabanjirije iyi, Paloff crunch ni imyitozo izunguruka nayo ikora oblique yawe mugihe wegamiye kure ya pivot yawe.
Ati: “Urashaka kuzenguruka amaguru kugirango igituza cyawe n'ikibuno gihore kigenda mu cyerekezo kimwe.Mugihe uhindukiye, reka ikibuno cyawe gihindukire nigituza kugirango byose bibe kimwe. ”- Dong Sei
Tang avuga ko bigoye gusobanura icyo "intandaro idakomeye" aricyo kuko buriwese afite urwego runaka rwimbaraga zingenzi.
Ati: “Umuntu wese ukora imyitozo yingufu afite intangiriro ikomeye kurenza uwutabikora.Ni ngombwa ku myitozo yose y'umubiri kandi ikora cyane cyane mu myitozo y'imbaraga ”.
Ariko, niba ubona bigoye guhaguruka uhagaze wicaye kandi ukeneye ikintu cyo gufata, iki nikimenyetso cyuko ufite umubiri udakomeye namaguru adakomeye.


Igihe cyo kohereza: Ukwakira-13-2022