Atakhala Panja Mwendo Kwezani Pansi

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

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, quadriceps, ndi minofu yapakati, kupititsa patsogolo mphamvu, kusinthasintha, ndi kusinthasintha. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi gawo lililonse lolimbitsa thupi. Anthu angafunike kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti achepetse mphamvu zathupi, kulimbitsa kukhazikika kwapakati, ndikulimbikitsa kukhazikika bwino, zonse zomwe zingathandize kuti thupi likhale lolimba komanso kuti likhale lolimba pazochitika zosiyanasiyana zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Panja Mwendo Kwezani Pansi

• Tsatirani mmbuyo pang'ono, gwirani pachimake ndikusunga msana wanu mowongoka, ndiye kwezani miyendo yanu pansi mpaka ma degree 45.
• Pang'onopang'ono tambasulani miyendo yanu motalikira momwe mungathere, kuwasunga pamalo okwera komanso owongoka.
• Bweretsani miyendo yanu palimodzi, kusunga kukwera ndi kuwongoka.
• Tsitsani miyendo yanu pansi kuti mumalize kubwereza kamodzi. Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Atakhala Panja Mwendo Kwezani Pansi

• Kuyenda Koyendetsedwa: Pamene mukukweza miyendo yanu, chitani izi pang'onopang'ono komanso molamulidwa. Pewani kuthamanga mofulumira chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke. Kuphatikiza apo, kuyenda pang'onopang'ono kumapangitsa kuti minofu yanu ikhale bwino.
• Kuyenda Kwathunthu: Tsitsani miyendo yanu mpaka itakhala pansi, kenaka muikwezere m'mwamba momwe mungathere. Kuyenda kotereku kumatsimikizira kuti mukugwira ntchito gulu lonse la minofu. Pewani kulakwitsa kofala pongokweza pang'ono ndikutsitsa miyendo yanu.
• Sungani Moyo Wanu Wotanganidwa: Pazochita zolimbitsa thupi, sungani minofu ya m'mimba yanu. Izi zidzakuthandizani kukhazikika thupi lanu ndikuwonjezera mphamvu ya

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 ndi kutsika kwambiri ndikuwonjezera pang'onopang'ono pamene mphamvu ndi chipiriro zikukula. Zochita izi makamaka zimayang'ana m'munsi abs ndi chiuno flexors. Nthawi zonse ndi bwino kukhala ndi mawonekedwe oyenera komanso njira zopewera kuvulala kulikonse, kotero kuti oyamba kumene atha kupindula pokhala ndi mphunzitsi kapena wodziwa kuwatsogolera poyamba.

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

• Okhala M'miyendo Yakunja Kwezani Ndi Magulu Otsutsa: Mukusintha uku, gulu lotsutsa limayikidwa mozungulira m'mapazi kuti liwonjezere kukana komanso kutsutsa kuchita masewera olimbitsa thupi.
• Kukhala Panja Mwendo Kwezani Pabenchi: M'malo mwa pansi, mumachita masewera olimbitsa thupi pa benchi yomwe imawonjezera kusuntha kwa miyendo yanu.
• Kukhala M'miyendo Yakunja Kwezani ndi Zolemera za Ankle: Kuonjezera zolemera za akakolo kumawonjezera mphamvu ya masewera olimbitsa thupi, zomwe zimapangitsa kuti zikhale zovuta kwambiri.
• Kukhala Panja Panja Kwezani ndi Mpira Wamankhwala: Mukusintha uku, mumagwira mpira wamankhwala pakati pa mapazi anu mukuchita masewera olimbitsa thupi, zomwe zimawonjezera gawo lowonjezera la maphunziro amphamvu.

Izinto zokufunda ezishisa ezivumelekile Atakhala Panja Mwendo Kwezani Pansi?

• Glute Bridge: Zochita izi zimakwaniritsa Seated In Out Leg Kukweza Pansi Pansi polimbitsa minofu ya glute ndi hamstring, yomwe imagwiranso ntchito panthawi yomwe mwendo umakwera, motero kumapangitsa kuti thupi lonse liziyenda bwino.
• Zopindika za ku Russia: Zochita izi zimakwaniritsa Seated In Out Leg Kukweza Pansi pomwe imayang'ananso minofu ya m'mimba ndi ma obliques, kupereka kulimbitsa thupi kwakukulu pachimake ndikuwonjezera kukhazikika ndi kulumikizana komwe kumafunikira pakukweza mwendo.