Half Sit-up

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

Ukuxhumana kwe Half Sit-up

The Half Sit-up ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'mimba, kuwongolera kaimidwe, ndikuthandizira kukhazikika kwathunthu. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso omwe akufuna kulimbitsa mphamvu zawo kapena kufuna kuyamba ulendo wolimbitsa thupi. Anthu angafune kuchita masewerawa chifukwa safuna zipangizo, akhoza kuchitidwa kulikonse, ndipo amathandiza kwambiri kuti azikhala ndi masewera olimbitsa thupi, kulimbikitsa kukhazikika bwino, kuchepetsa ululu wammbuyo, ndi kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Half Sit-up

• Ikani manja anu kumbuyo kwa mutu wanu, ndi zigono zanu zolozera kumbali.
• Gwirizanitsani minofu yanu ya m'mimba ndikukweza thupi lanu lakumtunda kwa mawondo anu, koma theka la mtunda wokha poyerekeza ndi kukhala kwathunthu.
• Imani pamwamba pa kusuntha kwa sekondi imodzi, kuwonetsetsa kuti pakati panu zisagwire ntchito.
• Pang'onopang'ono tsitsani thupi lanu lakumtunda kubwerera kumalo oyambira, ndikumaliza kubwereza kumodzi kwa theka la sit-up. Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Half Sit-up

• Gwirani Ntchito Yanu: Gawo lofunika kwambiri la theka-sit-up ndikutenga minofu yanu yayikulu. M'malo mogwiritsa ntchito khosi kapena msana wanu kuti mudzikweze, yang'anani kugwiritsa ntchito minofu ya m'mimba. Kulakwitsa kofala ndiko kukankha khosi poyikoka ndi manja. Kuti mupewe izi, onetsetsani kuti manja anu akungokhudza mutu wanu kapena kupumira pachifuwa chanu.
• Kuyenda Koyendetsedwa: Chitani kayendetsedwe ka kayendetsedwe kake. Pewani cholakwika chofala chogwiritsa ntchito mphamvu kuti mukhale tsonga mwachangu. M'malo mwake, nyamukani pang'onopang'ono, gwirani kwa kanthawi pamwamba kuti muwonjezere kugunda kwa minofu, ndiyeno muchepetse pang'onopang'ono.
• Sungani Msana Wanu Wowongoka: Cholakwika china chofala ndikuzungulira kumbuyo panthawi yochita masewera olimbitsa thupi, zomwe zingathe

Half Sit-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Half Sit-up?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Half Sit-up. Ndi mtundu wosavuta wa sit-up wathunthu ndipo ndi wabwino kwa iwo omwe angoyamba kumene kuchita masewera olimbitsa thupi a m'mimba. Imalimbana makamaka ndi minofu ya m'mimba ndipo imatha kuthandizira kupanga mphamvu zapakati. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ndibwinonso kuyamba pang'onopang'ono ndikuwonjezera kubwereza pang'onopang'ono pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Half Sit-up?

• The Seated Russian Twist imaphatikizapo kukhala pansi ndi mawondo anu, kukoka abs ku msana wanu, ndi kupotoza thupi lanu mbali ndi mbali.
• Bicycle Crunch ndi kusiyana kwina komwe mumagona pansi, ikani manja anu kumbuyo kwa mutu wanu, ndikubweretsa chigongono chanu ku bondo lina.
• V-up ndi mtundu wovuta kwambiri, pomwe mumakweza miyendo yanu ndi kumtunda pansi kuti mupange mawonekedwe a "V".
• The Flutter Kick ndi kusiyana komwe mumagona kumbuyo kwanu, kwezani miyendo yanu pansi ndikukankhira miyendo yanu mmwamba ndi pansi.

Izinto zokufunda ezishisa ezivumelekile Half Sit-up?

• Bicycle Crunches ndi ntchito ina yothandiza kwambiri pamene imagwira ntchito kumtunda ndi kumunsi kwa abs nthawi imodzi, kupititsa patsogolo mphamvu ya Half Sit-ups.
• Zopotoza za ku Russia zimathanso kuthandizira Half Sit-ups pamene imayang'ana minofu ya oblique, yomwe nthawi zambiri imanyalanyazidwa panthawi yokhala pansi, motero kumalimbikitsa kulimbitsa thupi kozungulira.