Chigongono Kuti Mawondo Akhote

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Chigongono Kuti Mawondo Akhote

Elbow to Knee Twists ndi masewera olimbitsa thupi omwe amayang'ana magulu angapo a minofu, kuphatikiza pamimba, obliques, ndi m'munsi kumbuyo, zomwe zimalimbikitsa kukhazikika kwapakati komanso kukhazikika. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kuwongolera mphamvu zawo zapakati ndi kukhazikika. Zochita izi ndizofunikira chifukwa sizimangothandizira kuwongolera pakati komanso kuwongolera kaimidwe, kumathandizira kulumikizana, komanso kuthandizira kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chigongono Kuti Mawondo Akhote

• Sonkhanitsani torso yanu kumanja kwinaku mukukweza bondo lanu lakumanja ku chigongono chakumanzere, kuyesera kuti akumane pakati pa thupi lanu.
• Bwererani pamalo oyambilira, kuwonetsetsa kuti mayendedwe anu akuwongolera komanso pang'onopang'ono.
• Bwerezani zomwezo, nthawi ino mukupotoza torso kumanzere ndikukweza bondo lanu lakumanzere ku chigongono chanu chakumanja.
• Pitirizani kusinthana pakati kumanja ndi kumanzere kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito nthawi yonse yolimbitsa thupi.

Izinto zokwenza Chigongono Kuti Mawondo Akhote

• Pewani Kuthamanga: Cholakwika chimodzi chodziwika ndikuthamanga masewera olimbitsa thupi. Ndikofunikira kuti musunthe pang'onopang'ono ndikuwongolera kuti mugwire bwino minofu yanu yapakati. Kuthamanga kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Gwirani Ntchito Yanu: Onetsetsani kuti mukuchita masewera olimbitsa thupi anu pachimake chonse. Uku sikumangopindika; ndi za kugwiritsa ntchito minofu ya m'mimba kukoka bondo ndi chigongono pamodzi.
• Osapindika: Pewani kupotoza thupi lanu motalikirapo kapena mwamphamvu kwambiri. Izi zitha kusokoneza msana ndi khosi. M'malo mwake, yang'anani pa zopindika zoyendetsedwa bwino zomwe zimakusangalatsani

Chigongono Kuti Mawondo Akhote Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chigongono Kuti Mawondo Akhote?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Elbow To Knee Twists. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati pali kusapeza bwino kapena kuwawa kulikonse, ayenera kusiya ndikufunsana ndi akatswiri olimbitsa thupi. Ndibwinonso kuyamba ndi chiwerengero chochepa cha kubwerezabwereza ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi kusinthasintha zikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chigongono Kuti Mawondo Akhote?

• Zigononi Zokhala Pampando Kupotokola Bondo: Mumtunduwu, mumakhala pansi kapena pamphasa, kutsamira pang'ono, ndikupotoza torso yanu kuti mukhudze chigongono chanu ku bondo lina.
• Plank Elbow to Knee Twist: Iyi ndi njira yovuta kwambiri yomwe mumayambira pa thabwa ndikubweretsa chigongono chanu ku bondo lina pansi pa thupi lanu.
• Bicycle Elbow to Knee Twist: Kusiyanaku kumaphatikizapo kugona chafufumimba, kukweza miyendo yanu pansi, ndi kupotoza torso yanu kuti mugwire chigongono chanu ku bondo lina, mofanana ndi kuyenda kwa njinga.
• Stability Ball Elbow to Knee Twist: Uku ndikusintha kosangalatsa komwe mumagwiritsa ntchito mpira wokhazikika. Mukukhala pa mpira, kutsamira pang'ono, ndikupotoza torso yanu kuti mugwire chigongono chanu ku bondo lina.

Izinto zokufunda ezishisa ezivumelekile Chigongono Kuti Mawondo Akhote?

• Zopotoza za ku Russia ndizochita zina zowonjezera monga momwe zimakhalira ndi kupotoza, zomwe zimathandiza kugwirizanitsa ndi kulimbikitsa dera lonse la m'mimba, kuphatikizapo obliques.
• Mapulani amaphatikizanso ndi Elbow To Knee Twists chifukwa amathandizira kupirira mu abs ndi kumbuyo, kumapangitsa kukhazikika kwapakati ndikuwongolera magwiridwe antchito okhotakhota.