Kugona Mwendo M'chiuno Mbali Kwezani Pansi

• Inhloko yeziNdawo: Timichokanyira, Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Obliques, Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Kugona Mwendo M'chiuno Mbali Kwezani Pansi

Kugona Leg Hip Side Kukweza Pansi ndi masewera olimbitsa thupi omwe amalimbitsa chiuno, glutes, ndi ntchafu, kupititsa patsogolo mphamvu za thupi komanso kukhazikika. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa safuna zida zilizonse ndipo amatha kusinthidwa kuti agwirizane ndi magawo olimba amunthu aliyense. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti azitha kuwongolera bwino, kukulitsa luso lawo lothamanga, kapena kumveketsa thupi lawo lakumunsi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Mwendo M'chiuno Mbali Kwezani Pansi

• Sungani miyendo yanu mowongoka, kwezani pang'onopang'ono mwendo wanu wakumanzere momwe mungathere popanda kusuntha chiuno kapena torso.
• Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti mukugwirizanitsa minofu ya m'chiuno mwanu.
• Pang'onopang'ono tsitsani mwendo wanu wakumanzere kubwerera kumalo oyambira, onetsetsani kuti mukuwongolera nthawi yonseyi.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani mbali ndikuchita mayendedwe omwewo ndi mwendo wanu wakumanja.

Izinto zokwenza Kugona Mwendo M'chiuno Mbali Kwezani Pansi

• Mayendedwe Oyendetsedwa: Kwezani mwendo wanu wam'mwamba momwe mungathere osapinda bondo lanu komanso osasuntha torso. Ndi kulakwitsa kofala kuthamangira kuchita masewera olimbitsa thupi ndikugwiritsa ntchito mphamvu m'malo molimbitsa minofu. Onetsetsani kuti mukuwongolera mwendo wanu pokwera komanso potsika kuti mutengere bwino omwe akuberani m'chiuno.
• Pewani Kutsekereza Msana Wanu: Cholakwika chofala ndikubweza msana wanu panthawi yomwe mukuyenda, zomwe zingakupangitseni kupsinjika kosafunikira kumbuyo kwanu. Yesetsani kusunga thupi lanu molunjika nthawi yonse yochita masewera olimbitsa thupi.
• Kulumikizana kwa Mind-Muscle: Kuti mupindule kwambiri ndi ntchitoyi, yang'anani pa kulumikizana kwa minofu yamalingaliro. Lingalirani

Kugona Mwendo M'chiuno Mbali Kwezani Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Mwendo M'chiuno Mbali Kwezani Pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Leg Leg Hip Side Pansi. Ndi masewera olimbitsa thupi osavuta omwe amalimbana ndi chiuno, chiuno, ndi ntchafu. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuyang'ana pa kusunga mawonekedwe oyenera kuti asavulale. Ngati pali kusapeza bwino kapena kupweteka, ayenera kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Mwendo M'chiuno Mbali Kwezani Pansi?

• Side Plank Leg Lift: Mwakusiyana uku, mumayambira pa thabwa lakumbali ndikukweza mwendo wanu wam'mwamba momwe mungathere, ndikutsitsanso pansi, ndikusunga phata lanu lonse.
• Resistance Band Side Leg Lift: Kusinthaku kumaphatikizapo kugwiritsa ntchito gulu lolimbana ndi akakolo kapena pamwamba pa mawondo anu. Mukugona pambali panu ndikukweza mwendo wanu wapamwamba motsutsana ndi kukana kwa gululo.
• Weighted Side Leg Lift : Mu kusiyana kumeneku, mumawonjezera zolemera ku mwendo wanu zomwe mumakweza, pogwiritsa ntchito zolemera za akakolo kapena pogwira dumbbell ndi mwendo wanu wapamwamba.
• Pilates Side Leg Lift : Kusiyanaku kuli kofanana ndi kukweza mwendo wam'mbali, koma mumaloza zala zanu ndikukweza mwendo wanu mowongolera, ndikuwunika kulondola ndi kuwongolera, monga momwe zilili.

Izinto zokufunda ezishisa ezivumelekile Kugona Mwendo M'chiuno Mbali Kwezani Pansi?

• Ma Clamshells: Ma Clamshell amalimbananso ndi ma glutes ndi olanda chiuno, ofanana ndi Kugona Leg Hip Side Kukweza Pansi. Zochita izi zingathandize kupititsa patsogolo kupirira kwa minofu ndi kusinthasintha, kuthandizira phindu lomanga mphamvu la Kugona Leg Hip Side Kukweza Pansi.
• Mapulani Ambali: Mapulani a M'mbali amagwira ntchito zolimbitsa thupi, zokometsera, ndi chiuno, kupereka masewera olimbitsa thupi omwe amakwaniritsa Kugona Leg Hip Side Kukweza Pansi. Pophatikiza masewerawa, mutha kukulitsa mphamvu zapakati ndi kukhazikika, zomwe zitha kukulitsa magwiridwe antchito anu mu Leg Leg Hip Side Kwezani Pansi.