Kubedwa M'chiuno Kunama
Umakhi woMsebenzi
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Ukuxhumana kwe Kubedwa M'chiuno Kunama
The Weighted Lying Hip Abduction ndi masewera olimbitsa thupi omwe amalimbitsa gluteus medius ndi minofu ina ya m'chiuno, kumapangitsa kuti thupi likhale lolimba komanso lokhazikika. Zochita izi ndizopindulitsa kwa othamanga, okonda masewera olimbitsa thupi, komanso anthu omwe akufuna kupititsa patsogolo kuyenda kwa chiuno, kukhazikika, komanso kuwongolera thupi. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kuchepetsa chiopsezo chovulala, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira mayendedwe a tsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubedwa M'chiuno Kunama
- Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi anu ndikuyika mkono wanu wapansi pansi pa mutu wanu kuti muthandizidwe, pamene dzanja lanu lakumtunda likhoza kuikidwa m'chiuno mwanu.
- Kwezani mwendo wanu wam'mwamba pang'onopang'ono momwe mungathere, kwinaku mukusunga m'chiuno mwanu ndikuyang'ana kutsogolo, osalola kuti abwerere.
- Imani pamwamba pa kayendetsedwe kake, kenaka tsitsani mwendo wanu pang'onopang'ono kubwerera kumalo oyambira.
- Bweretsani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani kumbali ina ndikuchita nambala yobwerezabwereza ndi mwendo wina.
Izinto zokwenza Kubedwa M'chiuno Kunama
- **Mayendedwe Olamuliridwa**: Pewani mayendedwe achangu, ogwedezeka. M'malo mwake, kwezani mwendo wanu wam'mwamba pang'onopang'ono komanso mowongolera, ndikuwongoka. Izi zidzaonetsetsa kuti minofu yomwe ikukhudzidwayo ikugwira ntchito bwino ndikuchepetsa chiopsezo cha kuvulala.
- **Kagwiritsire Ntchito Kulemera Kwanu**: Gwirani cholemetsa kapena cholemetsa chapabondo pantchafu yakunja ya mwendo wanu wakumtunda. Onetsetsani kuti kulemera kwake ndi kotetezeka komanso kosalemetsa kwambiri kotero kuti kumasokoneza mawonekedwe anu kapena kumayambitsa chisokonezo.
- **Pewani Kukulitsa Kwambiri**: Mukakweza mwendo wanu, pewani kuwukweza kwambiri chifukwa izi zitha kusokoneza chiuno. Cholakwika chofala ndikukweza mwendo pamwamba kuposa ntchafu, zomwe zingayambitse kuvulala. Kwezani mwendo wanu mmwamba basi
Kubedwa M'chiuno Kunama Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kubedwa M'chiuno Kunama?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Lying Hip Abduction. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti mutsimikizire mawonekedwe abwino ndi njira. Zochita zimenezi zimayang'ana olanda m'chiuno, omwe nthawi zambiri sagwiritsidwa ntchito mocheperapo pochita masewera olimbitsa thupi apansi. Nthawi zonse timalimbikitsa kuti mukhale ndi katswiri wodziwa masewera olimbitsa thupi kuti mutsimikizire kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubedwa M'chiuno Kunama?
- Kubedwa kwa Hip: Pakusiyana uku, mumakhala pampando kapena benchi ndikuchita kayendetsedwe kake, kaya ndi gulu lotsutsa kapena makina opangidwa makamaka kuti azichita masewera olimbitsa thupi.
- Kubera M'chiuno Pang'onopang'ono: Kusiyanaku kumaphatikizapo kugona m'mbali mwako ndikukweza mwendo wanu wam'mwamba motsutsana ndi mphamvu yokoka kapena kukana kowonjezera ngati zolemera za akakolo.
- Cable Hip Abduction: Kusinthaku kumagwiritsa ntchito makina a chingwe, pomwe mumangirira chingwe ku bondo ndikuchita mayendedwe olanda m'chiuno.
- Kuthamangitsidwa kwa Hip ndi Mpira Wolimbitsa Thupi: Mukusintha uku, mumagona chammbali ndi mpira wochita masewera olimbitsa thupi pakati pa mapazi anu, ndikukweza mpirawo m'mwamba pogwiritsa ntchito mphamvu za omwe akuberani m'chiuno.
Izinto zokufunda ezishisa ezivumelekile Kubedwa M'chiuno Kunama?
- Clamshells: Clamshells ndi ntchito ina yomwe imathandizira Weighted Lying Hip Abduction, pamene imayang'ana omwe amawombera m'chiuno makamaka, kupititsa patsogolo mphamvu ya minofu ndi kupirira m'dera lomwelo, zomwe zingapangitse kuti chiuno chikhale chogwira ntchito.
- Side Plank Hip Abductions : Zochita izi zimakwaniritsa Kulemera Kwambiri Kugona M'chiuno Kubera osati kungogwiritsa ntchito olanda m'chiuno komanso kugwiritsira ntchito minofu yapakati, kupereka masewera olimbitsa thupi komanso kupititsa patsogolo kukhazikika komwe kungapindulitse kayendetsedwe kake ka chiuno.
Amaxabiso angamahlekwane kanye Kubedwa M'chiuno Kunama
- Weighted Lying Hip Abduction Workout
- Zochita zolimbitsa chiuno
- Zochita zolemetsa m'chiuno
- Kunama Mchiuno Kubedwa ndi zolemera
- Zolimbitsa thupi za m'chiuno
- Zolimbitsa thupi zolemetsa za m'chiuno
- Kulimbitsa chiuno ndi zolemera
- Njira yonyenga ya Hip
- Weighted Lying Hip Kubedwa kalozera
- Momwe Mungatengere Weighted Ling Hip.