Kugona Molunjika Mwendo Kwezani

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Kugona Molunjika Mwendo Kwezani

Kukweza Myendo Wowongoka ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba, ma flexers a m'chiuno, ndipo angathandize kusintha kusinthasintha. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi msinkhu wake. Anthu amatha kusankha kuphatikiza masewerawa m'chizoloŵezi chawo kuti alimbikitse kukhazikika kwapakati, kusintha kaimidwe, komanso kuchepetsa chiopsezo cha ululu wammbuyo ndi kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Molunjika Mwendo Kwezani

• Sungani msana wanu pansi, kenaka kwezani miyendo yanu pang'onopang'ono kuchokera pansi ndikuyiyika mowongoka, mpaka itakhala pamtunda wa digirii 90 kuchokera m'chiuno mwanu.
• Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti minofu yanu yapakati ikugwira ntchito ndipo msana wanu umakhalabe wokhudzana ndi pansi.
• Pang'onopang'ono tsitsani miyendo yanu mpaka pomwe munayambira, kuwonetsetsa kuti musalole kuti mapazi anu agwire pansi mpaka mutamaliza.
• Bwerezani izi kubwereza zomwe mukufuna kapena mpaka mutamva kutentha kwabwino m'mimba mwanu.

Izinto zokwenza Kugona Molunjika Mwendo Kwezani

• Kuyenda Pang'onopang'ono ndi Mokhazikika: Kwezani mwendo umodzi panthawi, ndikuwuyika mowongoka momwe mungathere. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Pewani kulakwitsa kofala pothamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu yokweza miyendo yanu, chifukwa izi zingayambitse kuvulala ndipo sizingagwirizane ndi minofu yomwe mukufuna.
• Gwirani Ntchito Yanu: Pamene mukukweza mwendo wanu, onetsetsani kuti mukugwira minofu ya m'mimba mwanu. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso limapangitsa kuti thupi likhale logwira ntchito pogwiritsira ntchito abs yanu. Cholakwika chofala ndikukweza mwendo pogwiritsa ntchito mphamvu ya minofu ya mwendo yokha m'malo mochita pachimake.
• Sungani Pansi Panu Pansi Pansi: Pazochita zolimbitsa thupi, msana wanu uyenera kukhala wolumikizana

Kugona Molunjika Mwendo Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Molunjika Mwendo Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kugona Mowongoka mwendo. Komabe, ayenera kuyamba ndi magulu ang'onoang'ono ndikuwonjezera chiwerengerocho pang'onopang'ono pamene akupanga mphamvu. Ndikofunikiranso kuonetsetsa mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kuwawa, zingakhale bwino kusiya ndi kukaonana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Molunjika Mwendo Kwezani?

• Kukweza Bondo: M'malo mowongoka miyendo yanu, mumagwada ndikukweza mawondo anu pachifuwa chanu, chomwe chingakhale chosavuta kumunsi kumbuyo.
• The Scissor Kick: Pakusiyana uku, mumakweza mwendo uliwonse payekhapayekha, zomwe zingathandize kuchita nawo ma obliques.
• The Flutter Kick: Mofanana ndi Scissor Kick, mumasinthasintha kukweza mwendo uliwonse, koma mofulumira, zomwe zingagwiritsenso ntchito chiuno.
• Kuzungulira Kwamiyendo Yawiri: Pakusinthasintha uku, mumakweza miyendo yonse ndikuyenda mozungulira mlengalenga, zomwe zingatsutse kukhazikika kwanu komanso kuwongolera kwanu.

Izinto zokufunda ezishisa ezivumelekile Kugona Molunjika Mwendo Kwezani?

• Mapulani ndi ntchito ina yowonjezera pamene samangoyang'ana pachimake chonse, kuphatikizapo abs otsika, komanso amapangitsa kuti thupi likhale lokhazikika, lomwe lingapangitse mphamvu ya Kugona Molunjika Leg Kukweza.
• Kukweza Miyendo Yopachika ndikupita patsogolo kwa Kukweza Miyendo Yowongoka, kumayang'ana magulu omwewo a minofu koma amawonjezera mphamvu yakumtunda kwa thupi ndi kuwongolera, zomwe zimapangitsa kulimbitsa thupi kwanu kukhala kovuta komanso kozungulira.