Kankhani-Mmwamba Mkati Mwa Mwendo Kick

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Medius, Pectoralis Major Sternal Head, Tensor Fasciae Latae
• Amashwa eqhapho: Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Kankhani-Mmwamba Mkati Mwa Mwendo Kick

Push-Up Inside Leg Kick ndi masewera olimbitsa thupi omwe amaphatikiza mphamvu zakumtunda ndi kukhazikika kwapakati komanso kusinthasintha. Ndi yabwino kwa othamanga kapena okonda masewera olimbitsa thupi omwe akufuna kukulitsa mphamvu zawo zonse zathupi, kukhazikika, komanso kulumikizana. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kukonza magwiridwe antchito a thupi lanu, kupanga zochita za tsiku ndi tsiku kukhala zosavuta, komanso kukulitsa luso lanu lothamanga.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kankhani-Mmwamba Mkati Mwa Mwendo Kick

• Tsitsani thupi lanu pansi poweramitsa zigongono zanu, ndikusunga pakati komanso msana wanu mowongoka.
• Pamene mukukankhira thupi lanu kumalo oyambira, kwezani mwendo wanu wakumanja pansi ndikukankhira kumbali, ndikuwongolera mwendo wanu.
• Bweretsani mwendo wanu wakumanja pamalo oyambira ndikubwereza mayendedwe okankha.
• Pakukankha kotsatira, sinthani miyendo, kukweza ndi kutulutsa mwendo wanu wakumanzere pamene mukukankhira thupi lanu mmwamba. Sinthani miyendo ndi kukankha kulikonse.

Izinto zokwenza Kankhani-Mmwamba Mkati Mwa Mwendo Kick

• **Kuchita Push-Up:** Tsitsani thupi lanu mpaka chifuwa chanu chikakhudze pansi. Pamene mukudzitsitsa, sungani zigono zanu pafupi ndi thupi lanu. Izi zidzakuthandizani kugwirizanitsa ma triceps ndi mapewa anu bwino. Cholakwika chofala ndikuwotcha zigongono, zomwe zimayika kupsinjika kosafunikira pamapewa.
• **Kuwonjezera Kuthamanga Kwa Myendo:** Pamene mukukankhira mmbuyo kumalo oyambira, kwezani mwendo wanu wakumanja pansi ndikukankhira kumbali pamene mukupotoza torso kumanja. Phazi lanu lakumanja liyenera kuloza kumanja. Kenako bweretsani phazi lanu lakumanja pamalo oyambira pomwe mukudzitsitsa kuti mukankhirenso. Njira ina

Kankhani-Mmwamba Mkati Mwa Mwendo Kick Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kankhani-Mmwamba Mkati Mwa Mwendo Kick?

Inde, oyamba kumene angathe kuyesa Push-Up Inside Leg Kick masewera olimbitsa thupi. Komabe, ndikofunikira kuzindikira kuti kuchita masewerawa kumafuna mphamvu inayake komanso kulumikizana komwe kumaphatikiza kukankhana kwachikhalidwe ndi kumenya mwendo. Oyamba kumene ayenera kuyamba pang'onopang'ono, kuyang'ana pa kusunga mawonekedwe oyenera ndikumangirira pang'onopang'ono mphamvu ndi kupirira. Zingakhale zopindulitsa kuyamba ndi kukankha-kankhana kokhazikika ndi kukankha miyendo mosiyana, kenaka kuziphatikiza mukakhala omasuka. Monga nthawi zonse, ndikofunikira kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa munthu kuti awonetsetse kuti masewerawa achitika moyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kankhani-Mmwamba Mkati Mwa Mwendo Kick?

• Spiderman Push-Up: Mu Baibulo ili, pamene mukutsitsa thupi lanu pansi, nthawi imodzi mumabweretsa bondo limodzi mmwamba kumbali imodzi, ndikutsanzira kukwawa.
• Push-Up ndi Knee Tuck: Kusintha uku kumawonjezera vuto lalikulu. Mukakankhira mmwamba, mutembenuzira bondo limodzi pachifuwa chanu musanalibwezere pomwe linali.
• Push-Up ndi Diagonal Kick: Mtunduwu umaphatikizapo kukankhira mmwamba ndipo pamene mukukankhira mmwamba, mumakankhira mwendo umodzi kumbali ina.
• Push-Up ndi Reverse Leg Kick: Mu kusiyana kumeneku, pamene mukukankhira mmbuyo kuchokera kukankhira-mmwamba, mumakankhira mwendo umodzi mmbuyo ndi mmwamba, mukugwira ntchito zolimbitsa thupi ndi hamstrings.

Izinto zokufunda ezishisa ezivumelekile Kankhani-Mmwamba Mkati Mwa Mwendo Kick?

• Plank: The Plank imathandizira Push-Up Inside Leg Kick chifukwa imalimbitsa pachimake ndi mikono, zomwe ndizofunikira kwambiri kuti mukhalebe bwino pakankhira mwendo pakuchita masewera olimbitsa thupi.
• Ma Burpees: Monga Push-Up Inside Leg Kick, Burpees amapereka masewera olimbitsa thupi athunthu omwe amaphatikiza kulimbitsa thupi ndi masewera olimbitsa thupi, kupititsa patsogolo mphamvu zonse za minofu ndi kulimbitsa thupi.