Atakhala Panja Mwendo Kwezani Pansi

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Quadriceps, Rectus Abdominis
• Amashwa eqhapho: Obliques, Tensor Fasciae Latae

Ukuxhumana kwe Atakhala Panja Mwendo Kwezani Pansi

The Seated In Out Leg Raise on Floor ndi masewera olimbitsa thupi apansi omwe amayang'ana kwambiri chiuno, quads, ndi core, kupititsa patsogolo mphamvu ndi kusinthasintha. Ndiwoyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna kupititsa patsogolo mphamvu zathupi komanso kukhazikika. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kuwongolera bwino, kulimbikitsa kaimidwe kabwinoko, ndikuthandizira kuti muzitha kuyenda bwino pazochitika zatsiku ndi tsiku ndi masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Panja Mwendo Kwezani Pansi

• Tsatirani mmbuyo pang'ono, gwirani pakati panu, ndikukweza miyendo yonse pansi, kugwada ndi kuwabweretsa pachifuwa chanu.
• Kwezani miyendo yanu molunjika patsogolo panu, osalola kuti mapazi anu agwire pansi.
• Kokani mawondo anu kumbuyo kwa chifuwa chanu, sungani pakati panu ndi nsana wanu molunjika.
• Bwerezani kayendetsedwe ka mkati ndi kunja kangapo kangapo, kuonetsetsa kuti mukuwongolera komanso osalola mapazi anu kukhudza pansi pakati pa reps.

Izinto zokwenza Atakhala Panja Mwendo Kwezani Pansi

• Mayendedwe Oyendetsedwa: Kuchita bwino kwa ntchitoyi kumakhala mumayendedwe oyendetsedwa. Pewani kuchita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mphamvu kuti mugwedeze miyendo yanu mkati ndi kunja. M'malo mwake, yang'anani pakuchita minofu yanu yayikulu kuti muwongolere kayendetsedwe kake. Izi zidzathandiza kulunjika magulu oyenera a minofu ndi kuchepetsa chiopsezo cha kuvulala.
• Njira Yopumira: Kupuma koyenera ndikofunikira pamasewera aliwonse. Kwa Seated In Out Leg Kwezani, tulutsani mpweya mukamakweza miyendo yanu ndikupumira pamene mukuyitsitsanso pansi. Izi zidzakuthandizani kugwirizanitsa minofu yanu yapakati bwino ndikulepheretsani kupuma, zomwe zingawonjezere kuthamanga kwa magazi.
• Sungani

Atakhala Panja Mwendo Kwezani Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Panja Mwendo Kwezani Pansi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated In Out Leg Raise pa Pansi. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, mungafune kuyamba ndi kubwereza-bwereza pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu ndi kupirira kwanu. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapy kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Panja Mwendo Kwezani Pansi?

• Kukhala Pamodzi Mwendo Umodzi: M'malo mokweza miyendo yonse nthawi imodzi, kwezani mwendo umodzi nthawi imodzi kuti muyang'ane minofu payokha.
• Kukweza Miyendo Yokhala Ndi Zolemera za Ankle: Onjezani zolemera za akakolo ku miyendo yanu kuti muwonjezere kukana ndikutsutsa minofu yanu kwambiri.
• Khalani Panja Panja Kwezani Ndi Mpira Wokhazikika: Chitani masewera olimbitsa thupi mutakhala pa mpira wokhazikika kuti mukhale pachimake ndikuwongolera bwino.
• Kukhala Panja Mwendo Kwezani ndi Mpira Wamankhwala: Gwirani mpira wamankhwala pakati pa mapazi anu mukuchita masewera olimbitsa thupi kuti muwonjezere mphamvu ndikugwiritsa ntchito ntchafu yanu yamkati ndi minofu yapakati.

Izinto zokufunda ezishisa ezivumelekile Atakhala Panja Mwendo Kwezani Pansi?

• Milatho ya Glute ingakhale ina yowonjezera yowonjezera pazochitika zanu, pamene imayang'ana kumunsi kwa thupi monga Seated In Out Leg Raises, koma imayang'ana kwambiri pa glutes ndi hamstrings, ndikupereka kulimbitsa thupi kwathunthu kwa thupi lanu lakumunsi.
• Zopindika za ku Russia zimathanso kuthandizira Seated In Out Leg Raises, pomwe zimayang'ana pa obliques, kukulitsa mphamvu zanu zonse zapakati ndi kukhazikika, zomwe zimapindulitsa pakuwongolera mphamvu yakukweza mwendo.