Kokani-Mu

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Enyu panika ya kudansi.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Kokani-Mu

Zolimbitsa thupi za Pull-In ndizochita masewera olimbitsa thupi am'mimba omwe amalimbana ndi minofu ya abdominis, kulimbitsa pachimake komanso kukhazikika. Ndizoyenera aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa cha kuphweka kwake komanso kusinthasintha. Anthu angafune kuchita izi chifukwa sizimangowonjezera mphamvu zam'kati, komanso zimathandizira kaimidwe, zimachepetsa ululu wammbuyo, komanso zimathandizira kuti mchiuno chikhale chodziwika bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kokani-Mu

• Ikani manja anu pansi kapena pambali pa benchi kapena mpira kuti muthandizidwe, sungani miyendo yanu molunjika ndi zala zanu.
• Pumani mpweya ndikuyamba masewera olimbitsa thupi pokokera mawondo anu pachifuwa chanu, ndikugudubuza mpirawo kwa inu pamene mukugwira abs yanu.
• Gwirani malo ogwirizana kwa sekondi imodzi, kuwonetsetsa kuti mukufinya abs yanu mwamphamvu.
• Exhale ndikubwerera pang'onopang'ono kumalo oyambira ndikuwongola miyendo yanu, kuwonetsetsa kuti mayendedwe anu azikhalabe owongolera kuti masewerawa agwire bwino ntchito.

Izinto zokwenza Kokani-Mu

• Kuyika Koyenera: Dzikhazikitseni moyenera pamakina kapena pamphasa. Ngati mukugwiritsa ntchito makina, onetsetsani kuti msana wanu ndi wathyathyathya motsutsana ndi pad ndipo mapazi anu ali molimba pamtunda. Ngati mukuchita masewera olimbitsa thupi pamphasa, onetsetsani kuti msana wanu uli wathyathyathya motsutsana ndi mphasa ndipo miyendo yanu ili pamalo oyenera. Kuyika molakwika kungayambitse kuchita masewera olimbitsa thupi osagwira ntchito komanso kuvulala komwe kungachitike.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe anu akuwongolera komanso osasunthika. Pewani kugwedezeka kapena kuthamangira masewera olimbitsa thupi chifukwa izi zingayambitse kupsinjika kwa minofu. M'malo mwake, yang'anani pa kutsika ndi kumasulidwa kwa minofu yanu.
• Kupuma: Kumbukirani kupuma. Zingawoneke zosavuta, koma anthu ambiri amapumira mpweya wawo pochita masewera olimbitsa thupi, zomwe zingayambitse mutu. Pumirani mkati momwe mukukoka

Kokani-Mu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kokani-Mu?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Pull-In. Ndi masewera olimbitsa thupi kwambiri kuti mulimbikitse minofu yapakati. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuyang'ana pa kukhala ndi mawonekedwe oyenera kuti asavulale. Angafunenso kulingalira zopeza chitsogozo kuchokera kwa katswiri wazolimbitsa thupi kuti awonetsetse kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kokani-Mu?

• The Inverted Row ndi mtundu winanso womwe umagwiritsa ntchito kulemera kwa thupi kukana ndipo umapangidwa pokokera thupi ku bar.
• The Bent Over Row ndikusintha kolemetsa kwaulere kwa Pull-In, komwe kumapangidwa ndikuweramitsa kumtunda kutsogolo ndikukokera chotchinga kapena ma dumbbell kupita pachifuwa.
• Mzere wa T-Bar ndi ntchito yofanana yomwe imagwiritsidwa ntchito pogwiritsa ntchito makina enieni, omwe amalimbana ndi minofu yofanana ndi Pull-In koma ndikugwira kosiyana.
• The Resistance Band Pull-In ndi mtundu womwe umagwiritsa ntchito gulu lotsutsa m'malo mwa zolemera, ndikupangitsa kuti ikhale yosunthika komanso yosunthika.

Izinto zokufunda ezishisa ezivumelekile Kokani-Mu?

• Njinga za Njinga: Izi zimagwira ntchito zolimbitsa thupi ndi rectus abdominis, zofanana ndi Pull-Ins, kupititsa patsogolo mphamvu ya m'mimba ndi kukhazikika, zomwe ndizofunikira kwambiri kuti mukhale ndi mawonekedwe abwino komanso kukulitsa ubwino wa Pull-Ins.
• Miyendo Yolendewera: Zochitazi zimakwaniritsa Pull-Ins poyang'ana m'munsi pamimba, kupereka masewera olimbitsa thupi m'mimba yonse pamodzi ndi Pull-Ins, yomwe imayang'ana makamaka pamimba yapamwamba ndi yapakati.