Khalani-Mmwamba

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Khalani-Mmwamba

The Sit-Up ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba, kupititsa patsogolo kukhazikika komanso kuwongolera kaimidwe. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi zomwe munthu angathe. Anthu angafune kuchita masewera olimbitsa thupi kuti apange maziko olimba, kukulitsa luso lawo lothamanga, ndikuthandizira zochitika zawo zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Khalani-Mmwamba

• Ikani manja anu kumbuyo kwa mutu wanu, kapena muwoloke pachifuwa chanu, kuonetsetsa kuti musakoke pakhosi lanu pamene mukuchita masewera olimbitsa thupi.
• Gwirani minofu ya m'mimba mwanu ndikukweza thupi lanu lakumtunda kwa mawondo anu, ndikusunga msana wanu pamphasa.
• Gwirani malowa kwa mphindi imodzi, kenaka muchepetse thupi lanu lakumtunda pang'onopang'ono mpaka pamphasa.
• Bwerezani mayendedwe awa pakubwereza komwe mukufuna, ndikuwonetsetsa kuti mayendedwe anu azikhala olamuliridwa komanso kuti abs yanu ikuchitapo kanthu.

Izinto zokwenza Khalani-Mmwamba

• **Kuyika Moyenera**: Gona chagada chagada ndi mawondo akuweramira ndipo mapazi ali pansi. Pewani kulakwitsa kofala kuyika mapazi anu pansi pa chinthu cholemera kuti muwagwire, chifukwa izi zingayambitse msana ndi khosi lanu.
• **Gwiritsani Ntchito Mimba Yanu**: Pamene mukupanga sit-up, onetsetsani kuti mukugwira minofu ya m'mimba mwanu osati kudalira khosi lanu kapena minofu yam'mbuyo kuti ikukwezeni. Cholakwika chofala ndikugwedeza mutu ndi khosi kutsogolo, zomwe zingayambitse kupsinjika kapena kuvulala. M'malo mwake, sungani khosi lanu momasuka komanso mogwirizana ndi msana wanu.
• **Mayendedwe Oyendetsedwa**: Sizokhudza liwiro, koma mtundu wamayendedwewo. Onetsetsani kuti mukuchita sit-up pang'onopang'ono, molamulidwa. Kwezani msana wanu mpaka ku

Khalani-Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Khalani-Mmwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi njira yabwino kuyamba kumanga mphamvu m'mimba. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Zitha kukhala zothandiza kwa oyamba kumene kuti ayambe ndi kusuntha pang'ono kapena kusintha kosinthika kwa masewerawo, ndikuwonjezera pang'onopang'ono pamene mphamvu zawo zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Khalani-Mmwamba?

• Russian Twist Sit-Up: Mu mtundu uwu, mumapanga kukhala-mmwamba ndipo pamwamba, kupotoza torso yanu uku ndi uku.
• Butterfly Sit-Up: Apa, mumakhala pansi ndi mapazi anu pamodzi ndi mawondo kumbali, kenako khalani pansi.
• Medicine Ball Sit-Up: Kusiyanaku kumaphatikizapo mpira wamankhwala, womwe umaugwira pachifuwa chako pamene mukupanga sit-up.
• Weighted Sit-Up: Mu mtundu uwu, mumagwiritsa ntchito mbale yolemetsa kapena dumbbell pachifuwa chanu kuti muwonjezere kukana mukamayimilira.

Izinto zokufunda ezishisa ezivumelekile Khalani-Mmwamba?

• Mwendo umakweza ntchito limodzi ndi ma sit-ups poyang'ana kwambiri minofu ya m'munsi pamimba, ndikuwonetsetsa kulimbitsa thupi kozungulira.
• Zopindika za ku Russia zimawonjezera ma sit-ups poyang'ana minofu ya oblique, yomwe ma sit-ups samayang'ana kwambiri, motero amapereka kulimbitsa thupi kwathunthu kwa dera lonse lamimba.