Knee Kwezani

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Knee Kwezani

Knee Raise ndi masewera olimbitsa thupi omwe amayang'ana m'munsi pamimba, kusinthasintha kwa m'chiuno, ndi kumbuyo kwa msana, zomwe zimapindulitsa kwambiri kulimbikitsa maderawa ndikuwongolera kukhazikika kwapakati. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu atha kusankha kuphatikiza Knee Raises m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zawo, kuwongolera bwino, ndikulimbikitsa kaimidwe kabwinoko komanso kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Knee Kwezani

• Pang'onopang'ono kwezani bondo lanu lakumanja m'chifuwa chanu, ndikusunga msana wanu molunjika komanso pachimake chanu.
• Gwirani bondo mmwamba kwa kamphindi, kuonetsetsa kuti ndalama zanu ndi zokhazikika.
• Pang'onopang'ono tsitsani phazi lanu lakumanja kubwerera pansi ndikuyenda molamulidwa.
• Bwerezani masitepe omwewo ndi bondo lanu lakumanzere, kusinthana pakati pa miyendo yonse ndi chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Knee Kwezani

• Yesetsani Kuyenda Kwanu: Pewani kulakwitsa pochita masewera olimbitsa thupi. Kukweza bondo kumakhala kothandiza kwambiri mukamachita pang'onopang'ono komanso mowongolera. Kukweza mawondo anu mofulumira kwambiri kungakupangitseni kugwiritsa ntchito mphamvu m'malo mogwirizanitsa minofu yanu yapakati.
• Yang'anani pa Core Yanu: Kukweza bondo ndilofunika kwambiri, choncho onetsetsani kuti mukuchita minofu ya m'mimba pamene mukukweza mawondo anu. Kulakwitsa kofala ndiko kugwiritsa ntchito minofu ya miyendo yanu kuposa pachimake. Kuti mupindule kwambiri ndi masewerawa, yang'anani abs wanu akugwira ntchitoyo pamene mukukweza ndi kutsitsa mawondo anu.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula miyendo yanu pansi pakuyenda ndikukweza mawondo anu momwe mungathere ndikusunga mawonekedwe abwino.

Knee Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Knee Kwezani?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Knee. Ndi njira yabwino yoyambira kugwira ntchito pamphamvu yanu yayikulu komanso kukhazikika. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kupewa kuvulala komwe kungachitike. Pamene mphamvu zanu ndi kupirira kwanu zikukula, mukhoza kuwonjezera mphamvu kapena nthawi ya masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Knee Kwezani?

• The Captain's Chair Knee Raise amachitidwa pazida zapadera zolimbitsa thupi, komwe mumathandizira kulemera kwa thupi lanu pamphuno zanu ndikukweza mawondo anu.
• The Seated Knee Raise ndikusintha komwe mumakhala, komwe mumakhala pabenchi kapena mpando, kutsamira pang'ono ndikukweza mawondo anu pachifuwa chanu.
• The Lying Knee Raise wagona chafufumimba pansi, ndikukweza mawondo anu pachifuwa chanu.
• The Standing Knee Raise amachitidwa ataima mowongoka, akukweza bondo limodzi panthawi imodzi momwe angathere, nthawi zambiri amachitidwa ngati masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Knee Kwezani?

• Mapulani ndi ntchito ina yopindulitsa yophatikizana ndi Knee Raises pamene akugwira minofu yapakati, kulimbikitsa kukhazikika bwino ndi kukhazikika, zomwe ndizofunikira kuti mawondo akukwera bwino.
• Mapapo amathandizanso Kukweza Knee bwino pamene amagwira ntchito m'magulu a minofu omwewo kuphatikizapo glutes, quads, ndi hamstrings, ndipo amathandizanso kuti azikhala bwino komanso azigwirizana, potero amathandizira kuti mawondo awonongeke.