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Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiKuhusisha winywera ya kazi.
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Sartorius, Tensor Fasciae Latae
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Ukuxhumana kwe Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi

The Assisted Hanging Knee Raise With Throw Down ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya m'mimba ndikuthandizira kulimbitsa mphamvu zapakati ndi kukhazikika. Ndizopindulitsa makamaka kwa othamanga ndi okonda masewera olimbitsa thupi omwe akuyang'ana kuti awonjezere mphamvu zawo zogwirira ntchito komanso kuchita masewera olimbitsa thupi. Kuwonjezera kwa gawo la 'kuponya pansi' kumapereka zovuta zowonjezera, zomwe zimapangitsa kuti masewerawa akhale ovuta komanso ogwira mtima polimbikitsa kukula kwa minofu ndi kupirira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi

  • Mothandizidwa ndi mnzanu, kwezani mawondo anu ku chifuwa chanu pamene miyendo yanu ili pamodzi.
  • Mawondo anu akafika pamtunda womwe mungathe kuwongolera, mnzanuyo amakankhira pang'onopang'ono kapena "kugwetsa" mawondo anu kuti awonjezere zovuta pazochitikazo.
  • Pewani mphamvu yakuponyera pansi momwe mungathere, kuwongolera kutsika kwa miyendo yanu kubwerera komwe kumayambira.
  • Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mupitirizebe kulamulira ndi kukana panthawi yonseyi.

Izinto zokwenza Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi

  • Kuyenda Koyendetsedwa: Pewani kugwedeza miyendo yanu kapena kugwiritsa ntchito mphamvu yokweza mawondo anu. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu yam'mimba kuti mukweze mawondo anu pachifuwa chanu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kukweza mawondo anu mmwamba momwe mungathere, kenako kuwatsitsa pansi mokwanira. Kufupikitsa kuyenda kungachepetse mphamvu zake.
  • Kupuma Moyenera: Kumbukirani kupuma moyenera. Exhale pamene mukukweza mawondo anu mmwamba ndi kupuma pamene mukutsitsa. Kugwira mpweya wanu kungayambitse kupsinjika kosafunikira komanso kutopa.
  • Pewani Kuthamanga: Osathamangira kuchita masewera olimbitsa thupi. Kuchita kayendedwe pang'onopang'ono

Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi Othandizira Kupachika Bondo Ndi Kuponya Pansi, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kukhazikika. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa kukhalabe ndi mawonekedwe oyenera. Ngati ndizovuta kwambiri, oyamba kumene angayambe ndi masewero olimbitsa thupi osavuta monga kukweza bondo nthawi zonse kapena kukweza bondo kunama ndikugwira ntchito pang'onopang'ono mpaka kusinthasintha kwakukulu. Nthawi zonse kumbukirani kukaonana ndi katswiri wolimbitsa thupi ngati simukudziwa momwe mungachitire masewera olimbitsa thupi kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi?

  • Kuthandizira Kupachika Bondo Kukweza Ndi Mpira Wamankhwala: Mukusintha uku, mpira wamankhwala umakhala pakati pa mawondo kuti uwonjezere zovuta.
  • Kuthandizira Kulendewera Bondo Kukweza ndi Zolemera za Ankle: Kusiyanasiyana kumeneku kumaphatikizapo kuvala zolemera za akakolo kuti muwonjezere kukana kuchita masewera olimbitsa thupi.
  • Kuthandizira Kupachika Miyendo Yowongoka: Kusinthaku kumaphatikizapo kusunga miyendo yowongoka m'malo mopinda mawondo, zomwe zimayang'ana minofu yosiyanasiyana.
  • Kuthandizira Kupachika Bondo Kukweza ndi Kupotoza: Kusiyanasiyana kumeneku kumaphatikizapo kupotoza thupi kumbali pamene mawondo amakwezedwa, zomwe zimapangitsa kuti ma obliques azikhala ochulukirapo.

Izinto zokufunda ezishisa ezivumelekile Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi?

  • The Russian Twist ndi ntchito ina yowonjezera chifukwa imayang'ana ma obliques ndi abs otsika, magulu ofanana a minofu omwe amagwiritsidwa ntchito panthawi ya Assisted Hanging Knee Kukweza ndi Kutaya Pansi, kupititsa patsogolo mphamvu zonse zapakati ndi kukhazikika.
  • Zochita Zolimbitsa Thupi zimaphatikizanso ndi Assisted Hanging Knee Kukweza ndi Kutaya Pansi pamene kumalimbitsa minofu ya pamwamba ya thupi, makamaka lats ndi biceps, zomwe ndizofunikira kuti zikhalebe zogwira mtima komanso zokhazikika pamene bondo likukweza.

Amaxabiso angamahlekwane kanye Bondo Lothandizira Kulendewera Kwezani Ndi Kuponya Pansi

  • Zolimbitsa Thupi Zothandizira M'chiuno
  • Kulimbitsa Mawondo Olimbitsa Thupi
  • Ponyani Pansi Knee Kwezani
  • Kuchita Zolimbitsa M'chiuno
  • Thandizo Lolendewera Bondo Kukweza
  • Kuchita Zolimbitsa M'chiuno
  • Zolimbitsa Thupi Zothandizira Kutaya Pansi
  • Bondo Lolendewera Kwezani M'chiuno
  • Kuchita Zolimbitsa M'chiuno
  • Ntchito Yothandizira M'chiuno