Chingwe Cholendewera Mwendo Kwezani

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Chingwe Cholendewera Mwendo Kwezani

The Cable Hanging Leg Raise ndi ntchito yovuta kwambiri yomwe imayang'ana kwambiri minofu yanu yapansi pamimba, ma flexor a chiuno, ndi obliques. Zochita zolimbitsa thupizi ndizabwino kwa anthu okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kulimbitsa zolimbitsa thupi zawo komanso kulimbitsa thupi lonse. Mwa kuphatikiza Cable Hanging Leg Res muzochita zolimbitsa thupi, anthu amatha kuwongolera bwino, kukhazikika, komanso kutanthauzira kwa minofu, zomwe zimapindulitsa pamasewera osiyanasiyana ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Cholendewera Mwendo Kwezani

• Gwirani chinthu cholimba pamwamba pa mutu wanu kuti muchirikize, monga chokokera mmwamba, ndi kupachika momasuka mapazi anu atachoka pansi.
• Sungani miyendo yanu mowongoka kapena mawondo opindika pang'ono, gwirani abs anu kuti akweze miyendo yanu patsogolo panu mpaka atakhala pamtunda wa digirii 90 ndi torso yanu.
• Gwirani izi kwakanthawi, ndikuwonetsetsa kuti chiuno chanu chisasunthike, osati kusinthasintha kwa chiuno.
• Pang'onopang'ono tsitsani miyendo yanu kubwerera kumalo oyambira, ndikuwongolera ndikusawalola kuti azigwedezeka mmbuyo ndi mtsogolo.

Izinto zokwenza Chingwe Cholendewera Mwendo Kwezani

• **Kusuntha Koyendetsedwa**: Kulakwitsa kofala ndikugwedeza miyendo kapena kugwiritsa ntchito mphamvu kuti muyikweze. M'malo mwake, ganizirani kugwiritsa ntchito minofu ya m'mimba kuti mukweze miyendo yanu. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa - kuthamangitsa ndipo mutha kusokoneza msana wanu kapena chiuno.
• **Njira Yopumira**: Kumbukirani kupuma moyenera. Exhale pamene mukukweza miyendo yanu ndi kupuma pamene mukutsitsa. Izi sizimangothandiza ndi kukhudzidwa kwa minofu komanso kumathandiza kuti mukhale ndi nthawi yokhazikika muzochita zolimbitsa thupi.
• **Kusiyanasiyana Kwakuyenda **: Yesetsani kusuntha kwathunthu. Kwezani miyendo yanu mpaka itafanana pansi, kapena moyandikira momwe mungathere. Ndiye tsitsani

Chingwe Cholendewera Mwendo Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Cholendewera Mwendo Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Hanging Leg Raise, koma ndikofunikira kuzindikira kuti ndi masewera olimbitsa thupi apamwamba kwambiri omwe amafunikira mphamvu ndi kuwongolera. Oyamba kumene ayenera kuyamba ndi masewera olimbitsa thupi osavuta kuti amange mphamvu zawo zoyambira ndikuyambanso kuchita masewera olimbitsa thupi apamwamba kwambiri monga Cable Hanging Leg Raise. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuganizira kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Cholendewera Mwendo Kwezani?

• Kukwezera Miyendo Yolendewera: Kusinthaku kumawonjezera kukana mwakukhala ndi dumbbell pakati pa mapazi anu.
• Kupachika Knee Kwezani: M'malo mokweza miyendo yanu molunjika, mumawerama mawondo anu ndikuikweza pachifuwa chanu.
• Ma Wiper Opachika Pamphepo: Kusiyanaku kumaphatikizapo kupachikidwa pa bala ndi kusuntha miyendo yanu kumbali ndi mbali, mofanana ndi chopukutira chamagetsi.
• Kupachika Oblique Knee Kwezani: Mwakusiyana uku, mumakweza mawondo anu kumbali imodzi ya chifuwa chanu, molunjika ku minofu ya oblique.

Izinto zokufunda ezishisa ezivumelekile Chingwe Cholendewera Mwendo Kwezani?

• The Russian Twist ndi masewera ena omwe amakwaniritsa Cable Hanging Leg Raise. Imalimbana ndi ma obliques, omwe amaphatikizidwanso panthawi yokweza mwendo, kuthandiza kupititsa patsogolo mphamvu zonse zapakati ndi kukhazikika.
• Kuchita masewera olimbitsa thupi kwa Bicycle Crunch kungathenso kuthandizira Cable Hanging Leg Raise, chifukwa imagwira ntchito pamwamba ndi pansi pa abs, mofanana ndi kukweza kwa mwendo, komanso imayambitsa kusuntha komwe kumayang'ana ma obliques, potero kumawonjezera mphamvu zonse za m'mimba ndi kutanthauzira.