Chule Kukhala-mmwamba

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: , Adductor Longus, Iliopsoas, Pectineous, Rectus Abdominis
• Amashwa eqhapho: Adductor Magnus, Gracilis, Obliques

Ukuxhumana kwe Chule Kukhala-mmwamba

The Frog Sit-up ndi masewera olimbitsa thupi omwe amalimbitsa ndikulimbitsa minofu ya m'mimba, komanso kumapangitsa kusinthasintha komanso kusinthasintha. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuphatikizira Frog Sit-ups m'chizoloŵezi chawo chifukwa sikuti amangowonjezera mphamvu zapakati ndi kukhazikika, komanso amalimbikitsa kaimidwe bwino komanso amachepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chule Kukhala-mmwamba

• Ikani manja anu kumbuyo kwa mutu wanu, sungani zigono zanu motambasula, ndikugwirizanitsa pakati kuti mukonzekere kuyenda.
• Pamene mukupuma, kwezani pang'onopang'ono thupi lanu lakumtunda kuchoka pansi, kubweretsa chifuwa chanu ku mawondo anu ndikusunga msana wanu pansi.
• Gwirani malo pamwamba kwa kamphindi, kuonetsetsa kuti minofu ya m'mimba mwanu ikugwira ntchito mokwanira.
• Dzichepetseni pang'onopang'ono kumalo oyambira pamene mukupuma, kuonetsetsa kuti kuyenda kwanu kumayendetsedwa ndipo minofu yanu ikugwira ntchito nthawi yonseyi. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Chule Kukhala-mmwamba

• Mayendedwe Oyendetsedwa: Kuti mupindule kwambiri ndi Frog Sit-up, chitani rep iliyonse ndikuyenda pang'onopang'ono, koyendetsedwa. Kulakwitsa kofala ndikuthamangira muzochita zolimbitsa thupi, zomwe zingayambitse mawonekedwe osauka komanso kuchepa kwamphamvu. Tengani nthawi yanu kuti mugwirizanitse minofu yanu yam'mwamba nthawi zonse zokwera ndi zotsika za sit-up.
• Njira Yopumira: Kupumira koyenera ndikofunikira kuti Frog Sit-up ikhale yogwira mtima. Kawirikawiri, muyenera kutulutsa mpweya pamene mukukweza torso ndikupuma pamene mukuyitsitsa pansi. Izi

Chule Kukhala-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chule Kukhala-mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Frog Sit-up. Komabe, ndikofunikira kuphunzira mawonekedwe ndi njira yoyenera kuti musavulale. Yambani pang'onopang'ono, ndipo pang'onopang'ono onjezerani kuchuluka kwa kubwereza-bwereza pamene mphamvu zanu ndi kupirira kwanu zikukula. Zitha kukhala zothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chule Kukhala-mmwamba?

• The Frog Sit-up with Twist: Kusiyanaku kumaphatikizapo kupanga chule kukhala-mmwamba nthawi zonse, koma pamwamba pa kayendetsedwe kake, mumapotoza torso yanu kumbali imodzi, ndikuchita zokopa zanu.
• The Frog Sit-up with Leg Lift: Kusinthaku kumawonjezera kukweza mwendo kwa chule chachikhalidwe kukhala-mmwamba, chomwe chimayang'ana m'munsi pamimba kuphatikiza kumtunda kwamimba.
• The Weighted Frog Sit-up: Kusiyanaku kumaphatikizapo kunyamula mbale yolemetsa kapena dumbbell pachifuwa chanu pamene mukuchita chule kukhala-mmwamba, kuonjezera kukana ndikupangitsa kuti masewerawa akhale ovuta.
• The Frog Sit-up with Resistance Band: Kusiyanaku kumaphatikizapo kukulunga gulu lotsutsa kuzungulira mapazi anu ndikugwira malekezero m'manja mwanu pamene mukuchita chule kukhala-mmwamba, kupereka kukana kwina kwa kayendetsedwe kake.

Izinto zokufunda ezishisa ezivumelekile Chule Kukhala-mmwamba?

• Bicycle Crunches ndi masewera ena olimbitsa thupi omwe amakwaniritsa Frog Sit-ups pamene akulunjika pa rectus abdominis ndi obliques, kupititsa patsogolo mphamvu zonse ndi matanthauzo a minofu yanu ya m'mimba yomwe imakhala yopindulitsa pakulimbitsa thupi mozama kwambiri.
• Zopotoza zaku Russia zimathanso kuthandizira ma Frog Sit-ups chifukwa amagwira ntchito zokhotakhota komanso m'munsi mwamimba, zomwe zimapereka njira yabwino yophunzitsira pachimake ndikuwongolera mphamvu zozungulira zomwe ndizofunikira pazochitika zambiri zatsiku ndi tsiku.