Khalani-Mmwamba

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

Ukuxhumana kwe Khalani-Mmwamba

The Sit-Up ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba, kulimbikitsa kaimidwe bwino komanso kukhazikika kwathunthu. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi maluso osiyanasiyana olimbitsa thupi. Anthu angafune kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu zawo, kupititsa patsogolo masewera awo, ndikuthandizira zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Khalani-Mmwamba

• Ikani manja anu kumbuyo kwa mutu wanu, kapena muwoloke pachifuwa chanu, ndikusunga msana wanu pansi.
• Phatikizani pachimake chanu ndikutulutsa mpweya pamene mukukweza thupi lanu lakumtunda, kusunga mutu wanu ndi khosi momasuka, mpaka chifuwa chanu chifike pafupi ndi mawondo anu.
• Pumani mpweya pamene mukutsitsa thupi lanu pang'onopang'ono kubwerera kumalo oyambira.
• Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukusunga mawonekedwe oyenera nthawi yonseyi.

Izinto zokwenza Khalani-Mmwamba

• ** Kuyika Kwamanja **: Ikani manja anu mopepuka kumbuyo kwa mutu wanu kapena kuwoloka pachifuwa chanu. Osakoka khosi kapena mutu pamene mukukwera chifukwa zimatha kusokoneza madera awa. Mphamvuyo iyenera kubwera kuchokera ku minofu ya m'mimba, osati mikono kapena khosi.
• **Kuyenda Koyendetsedwa**: Chitani zokhala pansi pang'onopang'ono, molamulidwa. Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kapena kugwedeza thupi lanu mmwamba ndi pansi. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala kwa msana ndi khosi.
• **Kuyenda Kwathunthu**: Onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kuti chifuwa chanu chiyenera kukwera mpaka mawondo anu pamwamba

Khalani-Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Khalani-Mmwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Sit-Up. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe kuti musavulale. Zingakhale zothandiza kuyamba ndi kachulukidwe kakang'ono kokhala pansi ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chipiriro zikukula. Ndizothandizanso kuwonjezera ma sit-ups ndi masewera ena olimbitsa thupi kuti muzichita masewera olimbitsa thupi mozungulira. Ngati mukumva kusapeza bwino kapena kuwawa, ndikofunikira kusiya kuchita masewera olimbitsa thupi ndikulingalira zofunsira upangiri kwa akatswiri olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Khalani-Mmwamba?

• Kupotoza kwa Russia ndi kusiyana kwina komwe mumakhala pansi ndi mawondo anu, kukoka abs ku msana wanu, ndikupotoza torso kuchokera mbali ndi mbali.
• Bicycle Crunch ndikusintha komwe mumagona pansi, ikani manja anu kumbuyo kwa mutu wanu, kenaka mubweretse chigongono chanu ku bondo lina, kutengera mayendedwe apanjinga.
• The Reverse Crunch ndikusintha komwe kumayang'ana pamunsi pa abs yanu pogona chagada, kwezani chiuno chanu pansi, ndikukoka mawondo anu pachifuwa chanu.
• The Plank Jack ndikusintha kosinthika komwe kumayambira pa thabwa kenako kudumpha mapazi anu mkati ndi kunja, ndikulowetsa pachimake pamayendedwe anu.

Izinto zokufunda ezishisa ezivumelekile Khalani-Mmwamba?

• Kukweza miyendo kumathandiziranso ma sit-ups chifukwa makamaka amayang'ana minofu ya m'munsi mwamimba, dera lomwe ma sit-ups samayang'ana kwambiri, potero amaonetsetsa kuti m'mimba mukulimbitsa thupi moyenera.
• Zopindika za ku Russia ndizowonjezera zopindulitsa pakukhala-ups chifukwa zimaphatikizapo kupotoza komwe kumagwira ntchito zonse za rectus abdominis ndi obliques, kupereka kulimbitsa thupi kwam'mimba komwe sikungaperekedwe.