Knee Kwezani

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

Ukuxhumana kwe Knee Kwezani

Knee Raise ndi masewera olimbitsa thupi omwe amayang'ana pachimake, makamaka m'munsi abs, hip flexors, ndi m'munsi kumbuyo, zomwe zimathandizira kuwongolera bwino, kaimidwe, ndi mphamvu zonse. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizira kukweza kwa mawondo muzolimbitsa thupi zawo kuti apititse patsogolo kukhazikika kwapakati, kukonza masewera olimbitsa thupi, komanso kuchepetsa chiwopsezo cha kuvulala kwamsana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Knee Kwezani

• Kwezerani pang'onopang'ono bondo lanu lakumanja molunjika pachifuwa chanu mokweza momwe mungathere kapena mpaka ntchafu yanu ifanane ndi pansi.
• Gwirani izi kwa sekondi, kuwonetsetsa kuti pachimake chanu chikugwira ntchito komanso thupi lanu likuyenda bwino.
• Pang'onopang'ono tsitsani mwendo wanu wakumanja kubwerera kumalo oyambira.
• Bwerezani zomwezo ndi bondo lanu lakumanzere, kusinthana pakati pa miyendo nthawi yonse yomwe mwakhazikitsa.

Izinto zokwenza Knee Kwezani

• Kuyenda Koyendetsedwa: Pewani kugwedeza miyendo yanu kapena kugwiritsa ntchito mphamvu kuti mukweze mawondo anu. Ichi ndi cholakwika chofala chomwe sichimangochepetsa mphamvu ya masewera olimbitsa thupi komanso chingayambitse kuvulala. M'malo mwake, yang'anani kugwiritsa ntchito minofu ya m'mimba yanu kuti mukweze mawondo anu pachifuwa chanu mowongolera.
• Njira Yopumira: Pumirani pamene mukukweza mawondo anu ndikupumira pamene mukutsitsa. Kupuma koyenera ndikofunikira pakuchita masewera olimbitsa thupi aliwonse, ndipo ndikofunikira kwambiri pakukweza mawondo chifukwa kumathandizira kuti minofu ya m'mimba mwanu ikhale bwino.
• Range of Motion: Onetsetsani kuti mukukweza mawondo anu mokwanira. Nyundo zanu ziyenera kukhala zofanana ndi nthaka pamwamba pa kayendetsedwe kake. Komabe, musakweze maondo anu

Knee Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Knee Kwezani?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Knee. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zimalimbitsa pachimake, kusinthasintha kwa m'chiuno, komanso kutsika kwa thupi. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kupewa kuvulala komwe kungachitike. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kwa oyamba kumene kuyamba ndi kuthandizidwa ndi mphunzitsi kapena bwenzi lodziwa zambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Knee Kwezani?

• The Captain's Chair Knee Kukweza kumaphatikizapo kugwiritsa ntchito zida zapadera zolimbitsa thupi zomwe zimatchedwa mpando wa captain, kumene mumathandizira kulemera kwa thupi lanu pamphumi panu, ndi kukweza mawondo anu.
• The Seated Knee Raise ndikusintha kocheperako komwe mumakhala pampando, sungani msana wanu molunjika, ndikukweza mawondo anu pachifuwa chanu.
• The Lying Down Knee Kukweza ndi kusiyana komwe mumagona chagada chanu, sungani manja anu m'chiuno mwanu, ndikukweza mawondo anu pachifuwa chanu.
• Kuyimirira Bondo Kumaphatikizapo kuyimirira mowongoka, kukweza bondo limodzi kupita ku chiuno, kenaka kusinthana ndi bondo lina.

Izinto zokufunda ezishisa ezivumelekile Knee Kwezani?

• Mapapo amathandizanso Kukweza Mabondo pogwira ntchito pamagulu a minofu omwewo, makamaka ma quadriceps ndi glutes, ndipo amalimbikitsa kukhazikika ndi kulumikizana, zomwe ndizofunikira kwambiri pakukweza mawondo bwino.
• Zochita zolimbitsa thupi za Plank zimakwaniritsa Kukweza Knee mwa kulimbikitsa minofu yapakati, yomwe ili yofunika kwambiri kuti mukhalebe okhazikika komanso mawonekedwe oyenera panthawi ya Knee Raises, motero kuchepetsa chiopsezo cha kuvulala.