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شکم مورب سیم کش از پهلو ایستاده

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توضیح حرکت

این حرکت برای تقویت عضله مورب شکمی طراحی شده است.

آماده سازی

قرقره پایین دستگاه سیمکش را بگیرید و به پهلو بایستید. اتصال رکاب را با بازوی نزدیک بگیرید.

اجرا

اتصال رکاب را با بازوی نزدیک بگیرید و بالاتنه خود را به سمت پهلو خم کنید و شکم را منقبض کنید و به نقطه شروع برگردید سپس با سمت دیگر انجام دهید. هنگام خم کردن تنه عمل بازدم و هنگام صاف کردن آن عمل بازدم را انجام دهید.

توضیحات تکمیلی

حرکت را آهسته و با تمرکز انجام دهید و با هر تکرار انقباض را احساس کنید.

عضلات درگیر

عضله‌های هدف

مورب شکمی

عضله‌های کمکی

  • مربع کمری
  • عضله سوئز
  • تهیگاهی دندانه ای

عضله‌های پایدار کننده 

  • ذوزنقه ای، بالا
  • ذوزنقه ای، میانه
  • بالابر کتف
  • سرینی میانه
  • سرینی کوچک
MessagesTimelineExceptionsViews5RouteQueries7Models23Livewire0MailsGateSessionRequest
Request history
#1 front_exercise/144 (06:50:22)
  • #1 front_exercise/144 (06:50:22)
8.2.19PHP Version180msRequest Duration3MBMemory UsageGET front_exercise/{exercise}Route
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    • Application (74.25ms)time
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      1 x Application (41.16%)
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      • ImplicitRouteBinding.php#61sql_fitito_irConnection Established
        Backtrace
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      • ImplicitRouteBinding.php#61sql_fitito_ir5.58msselect * from `exercises` where `id` = '144' limit 1
        Bindings
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        Backtrace
        • vendor/laravel/framework/src/Illuminate/Routing/ImplicitRouteBinding.php:61
        • vendor/laravel/framework/src/Illuminate/Routing/Router.php:961
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        Backtrace
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        Backtrace
        • app/View/Components/HeaderMenu.php:19
        • vendor/laravel/framework/src/Illuminate/View/Component.php:110
        • view::frontend.layouts.header:34
        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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        Backtrace
        • app/View/Components/HeaderMenu.php:20
        • vendor/laravel/framework/src/Illuminate/View/Component.php:110
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        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      • footer.blade.php#2sql_fitito_ir1.72msselect * from `footers` where `footers`.`id` = 1 limit 1
        Bindings
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        Backtrace
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        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:75
      • footer.blade.php#54sql_fitito_ir790μsselect * from `general_settings` where `general_settings`.`id` = 1 limit 1
        Bindings
        • 0: 1
        Backtrace
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        • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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        Bindings
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        Backtrace
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      App\Models\Footer
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