Captains Mpando Wowongoka Mwendo Kwezani

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Quadriceps, Sartorius

Ukuxhumana kwe Captains Mpando Wowongoka Mwendo Kwezani

The Captains Chair Straight Leg Raise ndi ntchito yolimbikitsa kwambiri yomwe imayang'ana kwambiri minofu ya m'mimba, makamaka m'munsi mwa abs, ndipo kachiwiri imagwira ntchito zosinthika za m'chiuno. Ndi masewera olimbitsa thupi abwino kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kulimbitsa mphamvu zapakati, kukhazikika, komanso kulimbitsa thupi konse. Pochita masewera olimbitsa thupi nthawi zonse, munthu amatha kuwongolera bwino, kaimidwe, masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Captains Mpando Wowongoka Mwendo Kwezani

• Onetsetsani kuti miyendo yanu ikulendewera pansi ndipo mapazi anu sakugwira pansi.
• Kupuma mozama komanso pamene mukutulutsa mpweya, pang'onopang'ono kwezani miyendo yanu molunjika patsogolo panu mpaka ikufanana ndi pansi, kusunga mawondo anu ndi mmbuyo molunjika.
• Gwirani izi kwa masekondi angapo, ndikugwirizanitsa minofu yanu yapakati.
• Pang'onopang'ono tsitsani miyendo yanu pamalo olendewera pamene mukukoka mpweya, kuonetsetsa kuti mukuyendetsa bwino ndipo musalole kuti miyendo yanu igwedezeke kapena kugwiritsa ntchito mphamvu.

Izinto zokwenza Captains Mpando Wowongoka Mwendo Kwezani

• Mayendedwe Oyendetsedwa: Pewani kugwedeza miyendo yanu kapena kugwiritsa ntchito mphamvu kuti muikweze. M'malo mwake, kwezani miyendo yanu pogwiritsa ntchito kayendedwe kokhazikika. Izi zimatsimikizira kuti minofu yanu ya m'mimba ikugwira ntchito mokwanira panthawi yochita masewera olimbitsa thupi.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, yesetsani kuyenda mosiyanasiyana. Izi zikutanthauza kukweza miyendo yanu mpaka ifanane ndi pansi. Komabe, musakankhire kupitirira mlingo wanu wotonthoza kapena kuyesa kukakamiza miyendo yanu pamwamba kuposa momwe angapitire mwachibadwa.
• Miyendo yanu ikhale yowongoka: Cholakwika chimodzi chofala ndikupinda mawondo panthawi yochita masewera olimbitsa thupi. Kuti mukweze mwendo wowongoka, miyendo yanu iyenera kukhala yowongoka ponseponse. Ngati mukuwona kuti izi ndizovuta kwambiri, mutha

Captains Mpando Wowongoka Mwendo Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Captains Mpando Wowongoka Mwendo Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Captains Chair Straight Leg Raise, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu. Ndikofunika kuti muyambe pang'onopang'ono, mwinamwake ndi mawondo opindika, ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu ndi kupirira zikukula. Nthawi zonse khalani ndi mawonekedwe oyenera ndikuwongolera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwachitika, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi yemwe akukuwongolerani muzolimbitsa thupi kuti zitsimikizire kuti zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Captains Mpando Wowongoka Mwendo Kwezani?

• Captains Chair Weighted Leg Res up: Onjezani kulemera kwa akakolo anu kuti muwonjezere zovuta ku abs anu apansi ndi ma flexor a m'chiuno.
• Captains Chair Oblique Leg Kwezani: M'malo mokweza miyendo yanu molunjika, pindani m'chiuno mwanu pang'ono ndikukweza miyendo yanu kumbali kuti mulowetse minofu ya oblique.
• Captain Mpando Umodzi Kwezerani mwendo umodzi: kwezani mwendo umodzi nthawi kuti mupatule mbali iliyonse ndikuwonjezera kulimba kwa masewera olimbitsa thupi.
• Captains Chair Flutter Kicks: M'malo mokweza ndi kutsitsa miyendo yonse pamodzi, isinthanitseni mumayendedwe othamanga kuti muwonjezere gawo lamtima lazochitazo.

Izinto zokufunda ezishisa ezivumelekile Captains Mpando Wowongoka Mwendo Kwezani?

• Bicycle Crunches amathanso kuthandizira Captain's Chair Straight Leg Raise monga momwe amachitira kukweza ndi kutsika kofanana kwa miyendo, yomwe imagwira ntchito ya rectus abdominis ndi obliques, kupititsa patsogolo mphamvu zam'mimba ndi kupirira.
• Kupachika Bondo Kukweza, mofanana ndi Captain's Chair Straight Leg Kukweza, kutsindika m'munsi abs ndi chiuno flexors, motero kupititsa patsogolo mphamvu pachimake pachimake ndi bata zomwe ndi zofunika kusunga mawonekedwe olondola mu Captain's Chair ntchito.