Kugona Mwendo Mchiuno Kwezani Pansi
Umakhi woMsebenzi
Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
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Asa zokubonisa:
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Ukuxhumana kwe Kugona Mwendo Mchiuno Kwezani Pansi
Kugona kwa Hip Kukweza Pansi ndi ntchito yolimbitsa thupi yocheperako yomwe imayang'ana kwambiri ma glutes ndi hamstrings, komanso kuchita pachimake. Ndiwoyenera kwa anthu amitundu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu ndi kusinthasintha kwake. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti akhale ndi mphamvu zochepetsera thupi, kulimbitsa thupi ndi kukhazikika, komanso kulimbikitsa kaimidwe kabwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Mwendo Mchiuno Kwezani Pansi
- Gwirani mawondo anu ndikusunga mapazi anu pansi pamene mukukweza chiuno kuti mupange mzere wowongoka kuchokera mawondo mpaka mapewa anu.
- Pamene mukuwongoka msana wanu, kwezani mwendo umodzi pamwamba padenga pomwe mwendo winawo ukupindika.
- Gwirani malowa kwa masekondi angapo, kenaka muchepetse mwendo wanu pang'onopang'ono ndi m'chiuno kubwerera kumalo oyambira.
- Bwerezani zolimbitsa thupi ndi mwendo wina, ndipo pitirizani kusinthana miyendo kuti mubwereze nambala yomwe mukufuna.
Izinto zokwenza Kugona Mwendo Mchiuno Kwezani Pansi
- Mayendedwe Oyendetsedwa: Kwezani chiuno chanu pansi ndikusunga msana wanu mowongoka, ndiyeno muchepetse pang'onopang'ono poyambira. Pewani kulakwitsa kofala pothamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze m'chiuno mwanu, chifukwa izi zingayambitse kuvulala ndipo sizingangoyang'ana minofu yomwe mukufuna.
- Gwirani Ntchito Yanu: Yesetsani kukhala pachiwopsezo chanu panthawi yonse yolimbitsa thupi. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso zimatsimikizira kuti mukugwira ntchito minofu ya m'mimba yanu komanso glutes ndi hamstrings. Kulakwitsa kofala ndikusiya abs kumasuka, zomwe zimatha kusokoneza msana.
- Sungani Mapazi Anu Pathyathyathya: Onetsetsani kuti mapazi anu azikhala pansi nthawi yonse yochita masewera olimbitsa thupi. Kukweza zidendene zanu
Kugona Mwendo Mchiuno Kwezani Pansi Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kugona Mwendo Mchiuno Kwezani Pansi?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Leg Leg Hip Pansi. Ndi masewera osavuta kuchita ndipo safuna zida zapadera. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kuwawa, ndi bwino kuyimitsa ndikukambirana ndi katswiri wolimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Mwendo Mchiuno Kwezani Pansi?
- Kulemera kwa Hip Kukweza: Mwakusiyana uku, mumanyamula kulemera m'chiuno mwanu pamene mukukweza chiuno, zomwe zimawonjezera kukana ndikuwonjezera masewera olimbitsa thupi.
- Mpira Wokhazikika Mchiuno Kukweza : Mtundu uwu wa masewerawa umagwiritsa ntchito mpira wokhazikika pansi pa mapazi anu m'malo mwa pansi, zomwe zimapanga minofu yambiri chifukwa cha kusakhazikika kwa mpira.
- Kukwera kwa Hip: Pakusiyana uku, mapazi anu amayikidwa pamtunda wokwera ngati benchi kapena sitepe, zomwe zimawonjezera kuyendayenda ndikuwongolera glutes ndi hamstrings kwambiri.
- Hip Raise ndi Resistance Band: Pakusiyana uku, gulu lotsutsa limayikidwa kuzungulira ntchafu zanu ndipo mumapangitsa kuti chiuno chikwere motsutsana ndi kukana kwa gululo, zomwe zimawonjezera chigawo chotsatira pazochitikazo ndikugwira ntchito ntchafu zakunja ndi ntchafu.
Izinto zokufunda ezishisa ezivumelekile Kugona Mwendo Mchiuno Kwezani Pansi?
- Mlatho wa Glute : Zochita izi zimakwaniritsa Kugona kwa Leg Hip Kukweza Pansi monga momwe zimakhalira ndi glutes ndi hamstrings, minofu yomwe imagwiranso ntchito panthawi ya chiuno, potero imathandizira kuwonjezera mphamvu ndi kukhazikika m'munsi mwa thupi.
- Bicycle Crunches: Zochita izi zimakwaniritsa Kugona Leg Hip Kukweza Pansi monga momwe zimakhudzira abs otsika, omwe amachitirapo pamene akukweza chiuno pansi, ndi obliques, omwe amathandizira kuyendayenda, potero amathandiza kupititsa patsogolo mphamvu zapakati. ndi kukhazikika.
Amaxabiso angamahlekwane kanye Kugona Mwendo Mchiuno Kwezani Pansi
- Zolimbitsa thupi zokweza chiuno
- Phansi mwendo amakweza m'chiuno
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kugona mwendo m'chiuno kukweza kulimbitsa thupi
- Zochita zapansi za toning m'chiuno
- Kulimbitsa thupi m'chiuno
- Kugona m'chiuno kumakweza m'chiuno
- Kukwezera ntchafu kwa thupi kuti apange chiuno
- Palibe zida zolimbitsa thupi m'chiuno
- Kugona mwendo kukweza ntchito m'chiuno.