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 masewera olimbitsa thupi omwe amayang'ana makamaka abs, komanso amagwiranso ntchito zosinthika za m'chiuno ndi m'munsi, zomwe zimapereka njira yabwino yolimbikitsira ndi kumveketsa maderawa. Ndi chisankho chabwino kwambiri kwa omwe ali pamlingo wapakati kapena wapamwamba kwambiri, makamaka kwa othamanga ndi omanga thupi omwe akufuna kupititsa patsogolo mphamvu zawo komanso kukhazikika. Kuchita nawo masewera olimbitsa thupi kungathandize kuwongolera bwino, kuthandizira kuchita ntchito za tsiku ndi tsiku mosavuta, ndikuthandizira kudera lamimba lodziwika bwino, ndikupangitsa kukhala kofunikira kumagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Cholendewera Mwendo Kwezani

• Gwirani chingwecho ndi manja onse awiri ndikubwerera mmbuyo mapazi pang'ono kuti mupangitse kugwedezeka pa chingwe, ndiye kwezani manja anu ndikuweramitsa zigongono zanu kuti chingwecho chifikire khutu, ndikupanga ngodya ya digirii 90 pakati pa torso ndi manja anu.
• Kwezani mapazi anu pansi ndikupachikika momasuka, awa ndiye malo anu oyambira.
• Yambani kuchita masewera olimbitsa thupi ndikugwedeza abs anu ndikukweza mawondo anu pachifuwa chanu, kwinaku mukuyang'ana miyendo yanu pamodzi ndi msana wanu molunjika.
• Tsitsani miyendo yanu kubwerera kumalo oyambira mowongolera, kuonetsetsa kuti mukuyenda mu abs yanu nthawi yonseyi. Bwerezani nambala yomwe mukufuna yobwereza.

Izinto zokwenza Chingwe Cholendewera Mwendo Kwezani

• Kuyenda Koyendetsedwa: Pewani kugwedeza thupi lanu kapena kugwiritsa ntchito mphamvu yokweza miyendo yanu. Ichi ndi cholakwika chofala chomwe chingayambitse kupsinjika kwa msana ndipo sichimagwirizanitsa bwino minofu yomwe ikukhudzidwa. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu yapakatikati kuti mukweze miyendo yanu pang'onopang'ono, mowongolera.
• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, yesani kukweza miyendo yanu mokweza momwe mungathere, mpaka itakhala pamtunda wa digirii 90 ndi thupi lanu. Komabe, musakakamize thupi lanu kuti likhale lovuta. Ngati simungathe kukweza miyendo yanu m'mwamba poyamba, yambani ndi yaing'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
• Sungani Anu

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 kudziwa kuti ndi masewera olimbitsa thupi apamwamba kwambiri omwe amafunikira mphamvu zambiri komanso kuwongolera. Ngati ndinu woyamba, tikulimbikitsidwa kuti muyambe ndi masewera olimbitsa thupi osavuta monga kukweza mwendo nthawi zonse kapena kukweza bondo ndipo pang'onopang'ono yesetsani kufika pa Cable Hanging Leg Raise pamene mphamvu zanu ndi kuwongolera zikuyenda bwino. Nthawi zonse kumbukirani kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Cholendewera Mwendo Kwezani?

• Cable Woodchop imaphatikizapo kupotoza torso yanu ndikukoka chingwe mozungulira thupi lanu, kugwira ntchito zolimbitsa thupi ndi ma abs otsika.
• Kneeling Cable Crunch ndikusintha komwe mumagwada pansi ndikukokera chingwe pansi, kuyang'ana minofu ya m'mimba.
• Cable Russian Twist ndi masewera olimbitsa thupi omwe mumakhala pansi pomwe mumagwira chingwe ndi manja onse ndikupotoza torso yanu uku ndi uku.
• Cable Oblique Crunch imayang'ana minyewa yam'mimba yam'mbali, pomwe mumayima cham'mbali ndi makina a chingwe ndikukokera chingwe ku chiuno chanu.

Izinto zokufunda ezishisa ezivumelekile Chingwe Cholendewera Mwendo Kwezani?

• Mapulani: Mapulani amagwira ntchito pachimake chonse, kuphatikizapo m'munsi kumbuyo ndi m'chiuno, zomwe zimagwiranso ntchito panthawi ya Cable Hanging Leg Raises, zomwe zimawapangitsa kukhala masewera olimbitsa thupi owonjezera kuti athetse mphamvu zonse zapakati ndi kupirira.
• Kupotoza kwa Chirasha: Zochitazi zimayang'ana pa obliques, omwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito mu Cable Hanging Leg Raises, motero amapereka masewera olimbitsa thupi a m'mimba pamene akuchitidwa molumikizana.