Kugona Mwendo Mchiuno Kwezani Pansi

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

Ukuxhumana kwe Kugona Mwendo Mchiuno Kwezani Pansi

Kugona kwa Hip Kukweza Pansi ndi ntchito yopindulitsa yomwe imayang'ana kwambiri abs, glutes, ndi hip flexors, kuthandiza kulimbikitsa ndi kumveketsa maderawa. Ndi masewera olimbitsa thupi oyenera anthu amisinkhu yonse yolimba, kuphatikiza oyamba kumene, chifukwa cha kuphweka kwake komanso kusinthasintha. Anthu angafunike kuphatikizira kuchita izi m'chizoloŵezi chawo chifukwa kungapangitse kukhazikika kwapakati, kupititsa patsogolo kaimidwe, ndi kuthandizira pazochitika zomwe zimafuna mphamvu zochepa za thupi ndi kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Mwendo Mchiuno Kwezani Pansi

• Pang'onopang'ono pindani mawondo anu ndikubweretsa pachifuwa chanu, ndikuyika msana wanu pansi.
• Mawondo anu ali pafupi ndi chifuwa chanu, kwezani chiuno chanu pansi, kukankhira mapazi anu padenga.
• Gwirani izi kwakanthawi, ndikupangitsa minofu yanu yam'mimba ndi glute.
• Pang'onopang'ono tsitsani m'chiuno mwanu mpaka pansi ndikuwongola miyendo yanu, kubwerera kumalo oyambira. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kugona Mwendo Mchiuno Kwezani Pansi

• Mayendedwe Oyendetsedwa: Mukakweza miyendo yanu ndi chiuno pansi, onetsetsani kuti mukuchita mwadongosolo. Pewani kugwiritsa ntchito mphamvu kuti mukweze miyendo ndi chiuno, chifukwa izi zingayambitse kuvulala kwa msana. M'malo mwake, yang'anani pakuchita pakati panu ndi abs otsika kuti mukweze.
• Pewani Kutsekereza Msana Wanu: Cholakwika chofala ndikumangirira kumbuyo panthawi yochita masewera olimbitsa thupi, zomwe zingayambitse ululu wammbuyo. Kuti mupewe izi, sungani msana wanu pansi pamene mukukweza miyendo ndi chiuno. Muyenera kumva kugunda kwamphamvu mu abs yanu, osati kumbuyo kwanu.
• Pumirani Moyenera: Kumbukirani kupuma pamene mukutsitsa miyendo yanu ndikupuma pamene mukukweza miyendo ndi chiuno. Zoyenera

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 olimbitsa thupi osavuta omwe amalimbana ndi minofu ya m'mimba ndi chiuno. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuyamba pang'onopang'ono ndikuwonetsetsa kuti muli ndi mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwachitika, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Zingakhalenso zopindulitsa kwa oyamba kumene kupeza uphungu kwa katswiri wa masewera olimbitsa thupi pamene akuyamba chizolowezi chilichonse chatsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Mwendo Mchiuno Kwezani Pansi?

• Weighted Lying Leg Hip Kwezani: Mu Baibuloli, mumagwira cholemetsa m'chiuno mwanu kuti muwonjezere kukana, ndikuwonjezera mphamvu ya masewerawo.
• Kugona Mchiuno Kukweza ndi Mpira Wolimbitsa Thupi: Mumagwiritsa ntchito mpira wolimbitsa thupi pansi pa mapazi anu m'malo mwa pansi, zomwe zimawonjezera vuto lanu komanso kukhazikika kwanu.
• Kugona Mchiuno Mchiuno Ndi Magulu Otsutsa: Kusiyanaku kumaphatikizapo kuyika gulu lotsutsa kuzungulira ntchafu zanu kapena akakolo, kukupatsani kukana kwina ndikulondolera ntchafu ndi ntchafu zakunja.
• Kugona Mchiuno Kukweza ndi Mapazi Okwezeka: Mwakusiyana uku, mumayika mapazi anu pamalo okwera ngati sitepe kapena benchi, zomwe zimawonjezera kusuntha ndikuwonjezera masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kugona Mwendo Mchiuno Kwezani Pansi?

• Mapulani: Mapulani amangolimbitsa pachimake, komanso glutes ndi minofu ya m'chiuno, kuwapangitsa kukhala ochita masewera olimbitsa thupi owonjezera ku Kugona kwa Leg Hip Kukweza pamene amapangitsa kuti azikhala okhazikika komanso opirira pachimake ndi m'munsi mwa thupi.
• Reverse Lunges: Amayang'ana ma glutes, quads ndi hamstrings, ofanana ndi Leg Leg Hip Kukweza, komanso amaphatikiza kukhazikika ndi kukhazikika, kupititsa patsogolo mphamvu zam'munsi zonse ndi kugwirizana.