Khalani mmwamba ndi Mikono pachifuwa

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

Ukuxhumana kwe Khalani mmwamba ndi Mikono pachifuwa

The Sit-up with Arms on Chest ndi ntchito yolimbitsa mtima kwambiri yomwe imayang'ana minofu ya m'mimba, kulimbikitsa kaimidwe bwino komanso kukhazikika kwa thupi lonse. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa imatha kusinthidwa kuti igwirizane ndi luso la munthu. Anthu angafune kuchita masewera olimbitsa thupi kuti apititse patsogolo mphamvu zawo, kupititsa patsogolo masewera awo, ndikuthandizira zochitika zawo za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Khalani mmwamba ndi Mikono pachifuwa

• Gwirani manja anu pachifuwa chanu kuti dzanja lanu lamanja likhale pa phewa lanu lakumanzere ndipo lamanzere likhale pa phewa lanu lamanja.
• Gwirizanitsani minofu ya m'mimba mwako kukoka batani la mimba yanu kumtunda wanu, kenaka mukweze thupi lanu lakumtunda pang'onopang'ono, kuphatikizapo mutu ndi mapewa anu, kuchoka pansi kupita ku mawondo anu, kusunga mapazi anu molimba.
• Gwirani malowa kwakanthawi kochepa, kuonetsetsa kuti minofu yanu ya m'mimba yakhazikika.
• Pang'onopang'ono tsitsani thupi lanu lakumtunda kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza.

Izinto zokwenza Khalani mmwamba ndi Mikono pachifuwa

• Gwirani Ntchito Yanu: Cholakwika chimodzi chomwe anthu amapanga ndikugwiritsa ntchito khosi kapena minyewa yakumbuyo kuti adzikweze. M'malo mwake, yang'anani pakuchita minofu yanu yayikulu. Ganizirani za kukokera mimba yanu ku msana wanu ndikusunga pakati panu nthawi yonse yochita masewera olimbitsa thupi.
• Exhale pa Njira Yokwera: Pamene mukukweza thupi lanu lakumtunda kuchoka pansi, tulutsani mpweya. Izi zimathandiza kuti minofu yanu yam'mimba ikhale yogwira mtima komanso imakuthandizani kuti musapumitse khosi kapena kumbuyo kwanu. Kumbukirani kutulutsa mpweya pamene mukudzitsitsanso pansi.
• Mayendedwe Oyendetsedwa: Pewani kulakwitsa pothamangira ma sit-ups. Kusuntha kwachangu, kogwedezeka kungayambitse kuvulala ndipo sikungatheke

Khalani mmwamba ndi Mikono pachifuwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Khalani mmwamba ndi Mikono pachifuwa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Sit-up with Arms on Chest. Komabe, ndikofunikira kuti muyambe ndi kubwereza mobwerezabwereza ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi kupirira zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati muli ndi vuto lililonse pazaumoyo, ndi bwino kukaonana ndi achipatala musanayambe ndondomeko yatsopano yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Khalani mmwamba ndi Mikono pachifuwa?

• Kukhala Mmwamba kwa Gulugufe: Mwa kusinthaku, mumagona chagada ndi manja anu pachifuwa chanu, koma miyendo yanu ili pamalo agulugufe ndipo mapazi anu akhudzana.
• Medicine Ball Sit-up: Pakusiyana uku, mumapanga-sit-up ndi mpira wamankhwala pachifuwa chanu, ndikuwonjezera kukana kuchita masewera olimbitsa thupi.
• V-up Sit-up: Uku ndikusintha kovutirapo komwe mumagona pansi ndi manja anu pachifuwa, kenako kwezani miyendo yanu ndi torso nthawi yomweyo kupanga mawonekedwe a 'V' ndi thupi lanu.
• Russian Twist Sit-up: Mutatha kuchita mwambo wokhala ndi manja anu pachifuwa chanu, mumapotoza torso yanu kuchokera mbali ndi mbali, ndikuchita zokopa zanu.

Izinto zokufunda ezishisa ezivumelekile Khalani mmwamba ndi Mikono pachifuwa?

• Zopotoka za ku Russia ndizochita zina zomwe zimakwaniritsa Sit-ups ndi Arms on Chest chifukwa zimagwira ntchito pa obliques, minofu yomwe ili kumbali ya m'mimba, yomwe ingathandize kukwaniritsa masewera olimbitsa thupi a m'mimba.
• Ziphuphu za njinga zimathanso kuthandizira Ma Sit-ups okhala ndi Arms on Chest pomwe amalunjika kumtunda ndi kumunsi kwa abs komanso ma obliques, kupereka kulimbitsa thupi kwakukulu komwe kumapangitsa kuti m'mimba mukhale mphamvu komanso kupirira.