Kugona mwendo mchiuno kukweza

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kugona mwendo mchiuno kukweza

The Lying Leg Hip Raise ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana kwambiri ndi glutes ndi hamstrings, komanso akugwira minofu yapakati. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu ndi kusinthasintha. Anthu angafune kuphatikizirapo Kukwera kwa Leg Leg muzochita zawo zomwe sizimangothandiza kuti thupi likhale lolimba komanso likhale lokhazikika, komanso limathandizira kukonza bwino, kupititsa patsogolo masewera olimbitsa thupi, komanso kulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona mwendo mchiuno kukweza

• Phimbani mawondo anu ndikuyendetsa mapazi anu pansi, kenaka kwezani chiuno chanu pansi kuti mupange mzere wowongoka kuchokera mawondo mpaka mapewa anu.
• Kenaka, kwezani mwendo umodzi pamwamba pa denga pamene phazi lanu lina pansi ndikukweza chiuno.
• Gwirani izi kwa masekondi pang'ono, ndikupangitsa minofu yanu yapakatikati ndi ya glute.
• Tsitsani mwendo wanu wokwezeka kubwerera kumalo oyambira ndikubwereza masewerowa ndi mwendo wanu wina. Kuti mupeze zotsatira zabwino, chitani masewera angapo.

Izinto zokwenza Kugona mwendo mchiuno kukweza

• Kuyenda Koyendetsedwa: Pamene mukukweza miyendo yanu ndi chiuno pansi, onetsetsani kuti mukugwirizanitsa minofu yanu yapakati. Izi zidzathandiza kusunga bata ndi kulamulira panthawi yonse yoyenda. Pewani kugwedeza miyendo yanu kapena kugwiritsa ntchito mphamvu kuti mukweze m'chiuno mwanu chifukwa izi zingayambitse kuvulala ndipo sizingagwirizane bwino ndi minofu yomwe mukufuna.
• Kuyenda Kwathunthu: Kwezani m'chiuno mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu kupita ku zidendene zanu. Pewani kulakwitsa kofala kwa kusakweza m'chiuno mokwanira, zomwe zingachepetse mphamvu ya masewera olimbitsa thupi.
• Pang'onopang'ono komanso Mokhazikika: Tsitsani chiuno ndi miyendo yanu kubwerera kumalo oyambira pang'onopang'ono ndikuwongolera. Izi zidzaonetsetsa kuti minofu yanu ikugwira ntchito nthawi zonse

Kugona mwendo mchiuno kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona mwendo mchiuno kukweza?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Leg Leg Hip. Komabe, ndikofunikira kuti muyambe ndi kutsika kwambiri ndikuwonjezera pang'onopang'ono pakapita nthawi. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Oyamba kumene angafune kuyamba ndi kukweza mwendo umodzi m'malo mwa onse awiri kuti masewerawa asakhale ovuta. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti atsimikizire kuti masewerawa akuchitidwa moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona mwendo mchiuno kukweza?

• Kulemera kwa Hip Kukweza: Mu kusiyana kumeneku, mumayika cholemetsa pamimba yanu yapansi kuti muwonjezere kukana ndi zovuta pamasewero olimbitsa thupi, kuwonjezera mphamvu ndi kupirira kwa glutes ndi hamstrings.
• Hip Raise ndi Resistance Band: Mwa kuyika gulu lolimbana ndi mawondo anu panthawi yochita masewera olimbitsa thupi, simungathe kuchita masewera olimbitsa thupi komanso ma hamstrings anu, komanso olanda m'chiuno ndi owonjezera.
• Swiss Ball Hip Raise: Kugwiritsa ntchito mpira waku Swiss pamasewerawa kumawonjezera chinthu chosakhazikika, chomwe chimakakamiza minofu yanu yayikulu kuti igwire ntchito molimbika kuti mukhalebe bwino, potero kumapangitsa kuti masewerawa azichita bwino.
• Hip Kwezani ndi Mapazi Okwezeka: Poyika mapazi anu pa benchi kapena masitepe, mutha kuwonjezera kuchuluka kwa masewera olimbitsa thupi, omwe angathandize kuwongolera

Izinto zokufunda ezishisa ezivumelekile Kugona mwendo mchiuno kukweza?

• Mlatho wa Glute ukhoza kuthandizira Kugona kwa mchiuno kumakweza pamene akulunjika magulu a minofu omwewo - glutes ndi hamstrings - koma mosiyana ndi kayendetsedwe kake, kuthandiza kupititsa patsogolo mphamvu ndi kusinthasintha m'munsi mwa thupi.
• Njinga zanjinga zimathanso kukhala zothandiza kwambiri pakukweza m'chiuno m'chiuno pamene akugwira ma abs ndi ma hip flexors, omwe ndi minofu yachiwiri yomwe imakhudzidwa ndi kukweza kwa m'chiuno, motero kuonetsetsa kuti thupi limakhala lokwanira komanso lolimbitsa thupi.