Exercises ngokuba isikhamo sewayini roller: umsebenzi olunzulu emzimbeni

Roller, noma isondo Gymnastic - lokhu umqeqeshi ubudala isigamu-sikukhohlwe yizingxoxo ajwayelekile kubo bonke kusukela nenkathi yamaSoviet. Lena yindlela elula futhi enza izinto ezihlukahlukene ukuze ugcine umzimba isesimweni esihle futhi ezihlukahlukene ekhaya Amazing. Bonisa ne-roller ngalé inketho owaziwa ngaphansi okuyinto isidingo ancike amadolo akho bese Roll phambili, edonsa umzimba kulandele izandla.

Izinzuzo zokuvivinya umzimba

Obonisa for the cindezela roller ingasetshenziswa njengendlela elifudumele-up, elula futhi iprogramme core - konke kuncike ezingeni ukulolonga umzimba. Bodybuilders, bomzimba ngokuvamile abhekisela kule divayisi elula, njengoba ayazi.

1. Multi-functional, ukuhlinzeka umsebenzi imisipha eziningana ngesikhathi esisodwa.
2. Izincwajana zemininingwane-eziyoqinisa imisipha sokulinganisela kanye nokudidiyela.
3. Lowo umthwalo emalungeni futhi ngilulekela yokusebenza futhi plasticity.
4. Thuthukisa indlela yekuma bese ukuqinisa uhlelo kwemisipha, esiza ukuqala imithwalo esindayo.
5. emahlombe obandakanyiwe, izandla, cindezela esifubeni, ingxenye ethangeni elingaphandle, umlenze aphansi, emuva.

incazelo

Ngo isikhungo ukunakwa - umsebenzi ngenxa yesixuku roller. Futhi ngempela icala lapho ungaya ukwakhiwa amabhlogo eziyinkimbinkimbi. Bonisa ukuqinisa nabezindaba nge isiqophi basonta amandla futhi okukhulu, ngoba lapho ezihlanganiswe supersets ashise amanoni. Ngezansi incazelo emfushane.

1. Ngena amadolo akho bese uqondanisa movie phambi kwakhe. izandla zakhe, kancane Roll it phambili uze uthinte emathangeni amabele. Buyela indawo yokuqala.
2. Guqa phansi roller ahlelwe phambi. Roll kancane kude nawe nje esifubeni othinta phansi ebulawa oqondile. Hlala kulesi sikhundla futhi some futhi.
3. Lie esiswini sakho, embili eyeluliweyo izingalo clip. Roll yona yena, uvumele ngesikhathi esifanayo, kodwa ungathathi okhalweni lakho phansi. Misa isikhashana, yehla esiswini.
4. Hlala phansi welule imilenze yakho phambili. Roller ukunikezela hlangothi nakuloluya elula kancane eya ohlangothini, encike phezu umzimba ize ithinte isifuba phansi. Buyela esikhundleni sazo sokuqala, ukuphinda uhlangothi ukulayisha besisu imisipha etshekile.
5. Hlala phansi, ukuguqa yakho bese ubeka izinyawo zakho ngaphansi kwevidiyo, kodwa izandla isibambo sokudonsa. Qondisa imilenze futhi kanyekanye ukwehlisa esifubeni phambili kuze ngamadolo wakho uthinte esifubeni. Nalapha futhi, kancane ukuletha kwemilenze qondisani.
6. Sukuma, wafaka ividiyo phambi kwakho, ugoba futhi uthathe isibambo. Roll kuqonde ngqo kuye esifubeni kucwila phansi. Buyela indawo yokuqala. Inguqulo lula umzimba ukuze aqinise cindezela kuhilela zesiteji izinyawo ebanzi kuka ububanzi ehlombe.

Bonisa i-roller ukuze cindezela - akusiyo komkhawulo Simulator encane. Push-ups leli sondo Gymnastic kungaba yinselele ngempela. Umzimba kuyodingeka usebenzise eningi imisipha ejulile, ukugcina kubha isikhundla.

Rolling roller kwesokunene nezinhlanu kwesobunxele - ukuqeqeshwa ibhande ehlombe ekwakhiweni impumuzo kanye muscle ukukhuthazela. Ukuze isebenzise kubalulekile ukuthatha isibambo ezahlukene tando suffice: ngenye indlela - iqonde, nezinye - okuphambene. Ukugcizelela amanga emaceleni awo ngifake isondo ukuthi unikezele kancane.

Bonisa ngokuba isikhamo sewayini roller is NEMPUMELELO okuningi kuka crunches ezivamile, kwenziwe ekhaya futhi kufanelekile Wabasaqalayo. Kunconywa ukuba uqale nge 3 amasethi 8-10 rep, futhi njengoba sithuthuka - ukuhlakaza umthwalo.