Band atagona mwendo ndi kukweza m'chiuno

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.

IdivayisiNgoma

Imimiselo eqhaphoIliopsoas, Rectus Abdominis

Amashwa eqhapho, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Asa zokubonisa:

Gulu la v-up

Kulemera kwa V-Crunch

Kukwezerani Mwendo Woongoka

Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi

Gulu losinthana v-up

Kunama mwendo-chiuno kukweza

Kukweza kwa Hip

M'chiuno Crunch

Jackknife Sit-Up

Yesani Leg Hip Kwezani

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Band atagona mwendo ndi kukweza m'chiuno

The Band Lying Leg and Hip Raise ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pachimake, glutes, ndi hip flexors, kulimbikitsa mphamvu ndi kukhazikika m'maderawa. Ndi yabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zam'munsi komanso kukhazikika kwapakati. Anthu angasankhe kuchita masewerawa chifukwa cha ubwino wake powonjezera kaimidwe, kuwongolera bwino, ndi kuthandizira pazochitika zomwe zimafuna mphamvu zochepa za thupi ndi kukhazikika, monga kuthamanga ndi kudumpha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band atagona mwendo ndi kukweza m'chiuno

Gwirani nsonga za gululo m'dzanja lililonse, ndikuyika manja anu m'mbali mwanu kuti muthandizire.
Pang'onopang'ono kwezani miyendo yanu, kuwasunga mowongoka, mpaka atakhala perpendicular pansi, kukoka motsutsana ndi kukana kwa gululo.
Panthawi imodzimodziyo, kwezani chiuno chanu pansi, pogwiritsa ntchito minofu yapakati kuti mukweze thupi lanu lakumunsi.
Tsitsani miyendo yanu ndi chiuno kubwerera kumalo oyambira mwadongosolo, kusunga kusagwirizana mu gulu, ndikubwereza masewera olimbitsa thupi nthawi zambiri monga momwe akulimbikitsira.

Izinto zokwenza Band atagona mwendo ndi kukweza m'chiuno

Mayendedwe Olamuliridwa: Pamene mukukweza miyendo yanu ndi chiuno kuchoka pansi, chitani izi pang'onopang'ono komanso molamulidwa. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu, chifukwa izi zingayambitse kuvulala ndipo sizingagwire bwino minofu yanu.
Gwirani Ntchito Yanu: Pazochita zolimbitsa thupi, sungani malingaliro anu. Izi sizidzangothandiza kuti thupi lanu likhale lokhazikika komanso limapangitsa kuti masewerawa azichita bwino pophatikiza magulu ambiri a minofu.
Pewani Kubwezera Msana Wanu: Cholakwika chofala kuti mupewe ndikubweza msana wanu pamene mukukweza miyendo ndi chiuno. Izi zitha kuyika zovuta zosafunikira pamsana wanu. M'malo mwake, yesetsani kuti msana wanu ukhale pansi pansi panthawi yonse yochita masewera olimbitsa thupi.
Pumani Moyenera:

Band atagona mwendo ndi kukweza m'chiuno Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band atagona mwendo ndi kukweza m'chiuno?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band akugona ndi chiuno. Komabe, ndikofunikira kuti muyambe ndi gulu lopepuka lokana ndikuyang'ana mawonekedwe oyenera. Ndibwinonso kukaonana ndi wophunzitsa masewera olimbitsa thupi kapena katswiri kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatekeseka. Ngati pali kusapeza bwino kapena kupweteka, siyani masewerawa nthawi yomweyo ndikupempha upangiri wa akatswiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band atagona mwendo ndi kukweza m'chiuno?

Gulu La mwendo Umodzi Wogona Mwendo ndi Kukweza Mchiuno: Kusinthaku kumaphatikizapo kukweza mwendo umodzi panthawi pamene wina amakhala pansi, kuonjezera mphamvu ya masewera olimbitsa thupi pa mwendo uliwonse.
Gulu Linama Leg ndi Hip Kwezani ndi Knee Bend: Mwakusiyana uku, mumagwada mawondo anu pamene mukukweza miyendo yanu, zomwe zingathandize kuti abs otsika kwambiri.
Band Yokwera Kugona mwendo ndi Kukweza Mchiuno: Kusinthaku kumaphatikizapo kukweza mapazi anu pa sitepe kapena benchi musanachite masewera olimbitsa thupi, zomwe zimawonjezera kusuntha komanso kulimbitsa thupi.
Band Kugona mwendo ndi Hip Kwezani ndi Kulemera kwa Ankle: Kuonjezera zolemera za akakolo ku masewera olimbitsa thupi kumawonjezera kukana, kumapangitsa kuti masewerawa azikhala ovuta komanso amathandizira kulimbikitsa mphamvu ndi kupirira m'munsi mwa thupi.

Izinto zokufunda ezishisa ezivumelekile Band atagona mwendo ndi kukweza m'chiuno?

Zochita zolimbitsa thupi za Plank ndizochita zolimbitsa thupi zina chifukwa zimalimbitsa minyewa yam'mbuyo ndi m'munsi, kupititsa patsogolo kukhazikika komanso kukhazikika komwe kuli kofunikira kuti apangitse Band akugona mwendo ndi chiuno kukweza bwino.
The Deadlift ndizochita zolimbitsa thupi kwambiri zomwe zimagwirizana ndi unyolo wonse wapambuyo, kuphatikizapo glutes, hamstrings, ndi minofu ya m'mbuyo, zomwe zimathandiza kupititsa patsogolo mphamvu ndi mawonekedwe a Band akugona mwendo ndi kukweza chiuno.

Amaxabiso angamahlekwane kanye Band atagona mwendo ndi kukweza m'chiuno

Kulimbitsa thupi kwa band leg
Zochita zolunjika m'chiuno ndi gulu
Chizoloŵezi chokweza chiuno cha band
Kukweza m'chiuno ndi m'chiuno kwa toning
Kuchita masewera olimbitsa thupi m'chiuno
Mothandizidwa ndi bandi mwendo ndi kukweza m'chiuno
Zochita zolimbitsa m'chiuno ndi gulu
Resistance band mwendo ndi kukweza m'chiuno
Zolimbitsa thupi zolimbitsa thupi za toned m'chiuno
Zochita zolimbitsa chiuno ndi miyendo ndi gulu.