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Kugona Mwendo Kwezani Benchi Yosalala

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Gluteus Maximus, Pectineous, Quadriceps, Sartorius
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Ukuxhumana kwe Kugona Mwendo Kwezani Benchi Yosalala

Zochita zolimbitsa thupi za Lying Leg Raise Flat Bench ndizochita zolimbitsa thupi kwambiri zomwe zimayang'ana minofu ya m'munsi pamimba, kumathandizira kulimbikitsa pakati komanso kukhazikika kwathunthu. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa cha zovuta zake zosinthika. Anthu omwe akufuna kupititsa patsogolo kutanthauzira kwa minofu ya m'mimba, kulimbitsa mphamvu zawo, kapena kuwongolera luso lawo lothamanga angapindule kwambiri pophatikiza masewerawa pazochitika zawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Mwendo Kwezani Benchi Yosalala

  • Sungani miyendo yanu palimodzi ndikuikweza mmwamba pang'onopang'ono ndikuyiyika molunjika momwe mungathere, mpaka ipange ngodya ya digirii 90 ndi thupi lanu.
  • Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse miyendo yanu pang'onopang'ono kubwerera kumalo oyambira.
  • Onetsetsani kuti mapazi anu sakhudza benchi pansi pa kayendetsedwe kake kuti mukhalebe ndi minyewa yam'mimba.
  • Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuchita kayendetsedwe ka kayendetsedwe kake kuti muwonjezere mphamvu zake.

Izinto zokwenza Kugona Mwendo Kwezani Benchi Yosalala

  • Mayendedwe Oyendetsedwa: Chinsinsi cha ntchitoyi ndikuyenda pang'onopang'ono komanso koyendetsedwa. Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze miyendo yanu. M'malo mwake, yang'anani pakuchita minofu yanu yam'mimba kuti mukweze.
  • Kuyenda Kwathunthu: Onetsetsani kuti mutsitse miyendo yanu mpaka pansi mpaka ikufanana ndi benchi. Izi zimatsimikizira kuti mukugwira ntchito ya abs yanu kudzera mumayendedwe awo onse, zomwe zitha kubweretsa zotsatira zabwino.
  • Pewani Kubwezera Msana Wanu: Cholakwika chofala ndikumangirira msana mukakweza miyendo, zomwe zingayambitse kupsinjika kwa msana. Kuti mupewe izi, sungani msana wanu ukukanikiza benchi nthawi yonse yochita masewera olimbitsa thupi.

Kugona Mwendo Kwezani Benchi Yosalala Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Mwendo Kwezani Benchi Yosalala?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Leg Leg Raise Flat Bench. Ntchitoyi imayang'ana makamaka minofu ya m'munsi mwamimba. Komabe, oyamba kumene ayenera kuyamba ndi kubwerezabwereza pang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Kukonzekera koyenera ndikofunikiranso kupewa kuvulala. Nthawi zonse ndi bwino kukaonana ndi ophunzitsa masewera olimbitsa thupi kapena katswiri kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Mwendo Kwezani Benchi Yosalala?

  • Mwendo Wopachika Kukweza: M'malo mogona pansi, mumapachika pazitsulo ndikukweza miyendo yanu, zomwe zimapangitsa kuti minofu yanu yapakati ndi yamanja ikhale yowonjezereka.
  • The Reverse Crunch : Kusiyanaku kumaphatikizapo kugona pa benchi lathyathyathya ndikukweza chiuno pa benchi m'malo mokweza miyendo yanu, yomwe imayang'ana pansi kwambiri.
  • Kulemera kwa mwendo Wonama Kukweza: Kuonjezera zolemera ku akakolo anu pamene mukuchita masewera olimbitsa thupi kumatha kuonjezera mphamvu ndikuthandizira kumanga minofu yamphamvu.
  • Kukweza Myendo Wonama: Kusinthaku kumaphatikizapo kuwonjezera kupotoza pamwamba pa kayendetsedwe kake kuti agwirizane ndi minofu ya oblique, ndikupereka masewera olimbitsa thupi m'mimba.

Izinto zokufunda ezishisa ezivumelekile Kugona Mwendo Kwezani Benchi Yosalala?

  • Njinga Zanjinga: Njinga Zanjinga zimaphatikizana ndi Kugona Mwendo Kwezani Benchi Yokhazikika poyang'ana minofu yonse yam'mimba komanso yapamimba, yomwe ingathandize kupititsa patsogolo mphamvu ya kukweza kwa mwendo mwa kulimbikitsa pachimake chonse.
  • Miyendo Yolendewera Imautsa: Miyendo Yopachika Miyendo ndi yofanana ndi Kugona Mwendo Kukweza Benchi Yokhazikika chifukwa imayang'ana kumunsi kwa abs, koma imagwiranso ntchito kumtunda kwa abs ndi obliques, kupereka masewera olimbitsa thupi m'mimba komanso kupititsa patsogolo phindu la masewera olimbitsa thupi.

Amaxabiso angamahlekwane kanye Kugona Mwendo Kwezani Benchi Yosalala

  • Flat Bench Leg Kwezani Kulimbitsa Thupi
  • Zochita Zolimbitsa Thupi M'chiuno
  • Kwezani mwendo wa Abs
  • Zochita Zolimbitsa Thupi La Flat Bench
  • Zolimbitsa Thupi Zolunjika m'chiuno
  • Kuchita Zolimbitsa Thupi Zokweza Miyendo Kunama
  • Bodyweight Mwendo Amakweza
  • Zochita Zolimbitsa Thupi Zam'mimba Za Flat
  • Zochita Zolimbitsa Thupi za Toning Bodyweight
  • Flat Bench Mwendo Amakweza