Gongono-Kumabondo

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

Ukuxhumana kwe Gongono-Kumabondo

Zochita zolimbitsa thupi za Elbow-to-Knee ndizochita zolimbitsa thupi zolimbitsa thupi zomwe zimayang'ana ndikulimbitsa pachimake, makamaka minofu yam'mimba ndi oblique, komanso kuwongolera bwino komanso kulumikizana. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi luso la munthu. Anthu angafune kuphatikiza masewera olimbitsa thupi a Elbow-To-Knee m'chizoloŵezi chawo kuti athe kulimbikitsa mphamvu zapakati, kusintha kaimidwe, ndi kuthandizira pochita zochitika za tsiku ndi tsiku ndi zolimbitsa thupi zina.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gongono-Kumabondo

• Gwirizanitsani minofu yanu yapakati ndikukweza bondo lanu lakumanja kwinaku mukubweretsa chigongono chakumanzere ku bondo lakumanja, kuyesera kuti mugwire pamodzi.
• Bwererani kumalo oyambira ndikubwerezanso kuyenda komweko kumbali ina, nthawi ino mukukweza bondo lanu lakumanzere ndikubweretsa chigongono chanu chakumanja.
• Pitirizani kusinthana mbali pa chiwerengero chomwe mukufuna kubwereza kapena kutalika kwa nthawi.
• Kumbukirani kusunga msana wanu mowongoka ndipo mayendedwe anu amayendetsedwa nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Gongono-Kumabondo

• Kuyenda Kolamulidwa: Pochita masewera olimbitsa thupi a Elbow-To-Knee, ndikofunika kuyenda pang'onopang'ono, mwadongosolo. Kuthamangira mumayendedwe kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Onetsetsani kuti simukukoka khosi lanu kapena mutu ndi manja anu, koma m'malo mwake mumagwiritsa ntchito minofu ya m'mimba kuti mukweze thupi lanu lakumtunda.
• Kuyanjanitsa Kolondola: Yesetsani kukhudza chigongono chanu chakumanja ku bondo lanu lakumanzere ndi mosemphanitsa. Komabe, m'pofunika kukumbukira kuti cholinga sikukhudza chigongono ndi bondo pamodzi, koma kupotoza torso ndi ntchito oblique minofu.
• Njira Yopumira: Kupumira ndi gawo lofunikira pazolimbitsa thupi zilizonse. Pumani mpweya ngati

Gongono-Kumabondo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gongono-Kumabondo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Elbow-To-Knee. Ndi masewera olimbitsa thupi abwino pachimake, kulunjika ma abs ndi obliques. Nayi njira yosavuta yochitira izi: 1. Yambani ndikugona chagada chagada pa mphasa ya yoga. Kwezani manja anu kuti akhale kumbali ya thupi lanu ndi manja anu akukankhira pansi. 2. Phimbani mawondo anu ndi kuwajambula pachifuwa ndi manja anu onse. 3. Mukatulutsa mpweya, kwezani mutu, khosi, ndi mapewa anu pansi ndipo bweretsani chigongono chanu chakumanzere molunjika bondo lanu lakumanja. Kwezani mwendo wanu wakumanzere mowongoka. 4. Mukatulutsa mpweya wotsatira, sinthani mbali, kubweretsa chigongono chakumanja ku bondo lanu lakumanzere ndikukulitsa mwendo wanu wakumanja. 5. Pitirizani kusinthana mbali zonse za 10 reps mbali iliyonse. Kumbukirani, ndikofunikira kuti msana wanu ukhale pansi nthawi yonse yochita masewera olimbitsa thupi ndikukokera abs ku msana wanu. Ngati mukumva kupsinjika pakhosi panu,

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gongono-Kumabondo?

• Kukhala pa Elbow-To-Knee: Kuchitidwa mutakhala pampando, bukuli likufuna kuti mubweretse chigongono chanu ku bondo lina, mofanana ndi crunch ya njinga koma mutakhala pansi.
• Plank Elbow-To-Knee: Pamalo okwera matabwa, mumabweretsa bondo lanu kumbali imodzi, kusinthasintha pakati pa mbali zonse ziwiri.
• Kugona Pansi Chigongono-Kumabondo: Mukusintha uku, mumagona chagada ndi manja anu kumbuyo kwa mutu wanu ndikubweretsa chigongono chanu pabondo lina, mofanana ndi kugwedezeka kwa njinga.
• Reverse Elbow-To-Knee: Uku ndikusintha kotsogola komwe mumayambira kukhala pansi, kutsamira mmbuyo, kwezani mapazi anu pansi ndikubweretsa chigongono chanu ku bondo lina, ndikupangitsa abs anu akumunsi kwambiri.

Izinto zokufunda ezishisa ezivumelekile Gongono-Kumabondo?

• Okwera Mapiri: Mofanana ndi Elbow-To-Knee, Mountain Climbers amaphatikizapo kusuntha kwa thupi komwe kumagwira ntchito kumtunda ndi kumunsi kwa abs, komanso kumapangitsa kuti mtima ukhale wolimba komanso wolimba mtima, zomwe zimapangitsa kuti zikhale zolimbitsa thupi kwambiri.
• Mapulani: Mapulani amathandizira zochitika za Elbow-To-Knee polimbitsa pachimake, kuwongolera kaimidwe ndi kukhazikika, komanso kupititsa patsogolo kupirira kwa minofu ya m'mimba, zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi a Elbow-To-Knee.