Kugona Nthawi Imodzi Kusinthasintha Mwendo Wowongoka Kwezani

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Kugona Nthawi Imodzi Kusinthasintha Mwendo Wowongoka Kwezani

Kugona Mosiyana Mosiyana Kukweza Myendo Wowongoka ndi ntchito yopindulitsa yomwe imayang'ana ndikulimbitsa pachimake, ma flex hip flexors, ndi m'munsi kumbuyo, komanso kumapangitsa kukhazikika ndi kusinthasintha. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga odziwa bwino ntchito, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu zawo, kusintha kaimidwe, kuwonjezera kusinthasintha, ndi kuchepetsa chiopsezo cha ululu wammbuyo ndi kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Nthawi Imodzi Kusinthasintha Mwendo Wowongoka Kwezani

• Gwirizanitsani minofu yanu yapakati ndikukweza mwendo umodzi molunjika padenga, ndikuwuyika mowongoka momwe mungathere osagwada pabondo.
• Tsitsani mwendo wokwezeka pang'onopang'ono kubwerera kumalo oyambira, kuonetsetsa kuti mukuwongolera nthawi yonseyi.
• Tsopano, bwerezani kuyenda komweko ndi mwendo wanu wina, kuwukweza molunjika ndikuutsitsanso pansi.
• Pitirizani kusinthana miyendo kuti mubwereze kuchuluka komwe mukufuna, kukhalabe ndi liwiro lokhazikika ndikuwonetsetsa kuti pachimake chanu chikugwirabe ntchito nthawi yonseyi.

Izinto zokwenza Kugona Nthawi Imodzi Kusinthasintha Mwendo Wowongoka Kwezani

• Mayendedwe Olamuliridwa: Kwezani mwendo umodzi molunjika mpaka pa ngodya ya digirii 90 ndikusunga mwendo wina pansi. Tsitsani mmbuyo pang'onopang'ono ndikubwereza ndi mwendo wina. Chinsinsi chake ndikuchita izi pang'onopang'ono komanso mowongolera, m'malo mokweza miyendo yanu mmwamba ndi pansi. Izi zimatsimikizira kuti mukugwira minofu yoyenera ndikuyika zovuta zosafunikira pamsana wanu.
• Gwirani Ntchito Yanu: Onetsetsani kuti mumagwiritsa ntchito minofu ya m'mimba pamene mukukweza ndikutsitsa miyendo yanu. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso kuteteza msana wanu, komanso kumawonjezera ubwino wa masewera olimbitsa thupi anu apakati.
• Pewani Arch

Kugona Nthawi Imodzi Kusinthasintha Mwendo Wowongoka Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Nthawi Imodzi Kusinthasintha Mwendo Wowongoka Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kugona Nthawi Yomwe Alternating Straight Leg Up. Komabe, zitha kukhala zovuta poyamba chifukwa zimafunikira mphamvu yayikulu. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa mawonekedwe oyenera. Ngati ndizovuta kwambiri, atha kuyamba ndi njira yosavuta yochitira masewera olimbitsa thupi, monga kukweza mwendo umodzi, ndipo pang'onopang'ono agwiritse ntchito njira yosinthira. Nthawi zonse tikulimbikitsidwa kukaonana ndi akatswiri ochita masewera olimbitsa thupi kapena olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Nthawi Imodzi Kusinthasintha Mwendo Wowongoka Kwezani?

• Kukhala Pamodzi Mosinthasintha Kukweza Miyendo Yowongoka: Mtunduwu umachitika mutakhala m'mphepete mwa mpando kapena benchi, ndikusinthana kukweza mwendo uliwonse patsogolo panu.
• Kunama Mwendo Umodzi Kwezerani: M'malo mosinthana miyendo, kusiyana kumeneku kumayang'ana mwendo umodzi panthawi imodzi, kuukweza ndi kuutsitsa pamene mwendo wina umakhalabe pansi.
• Kugona Myendo Wowongoka Ndi Magulu Otsutsa: Kusiyanaku kumawonjezera vuto lowonjezera mwa kuphatikiza magulu olimbana ndi akakolo, kukulitsa zovuta za kukweza mwendo.
• Kunama Panthawi Imodzi Kusinthasintha Kopindika Bondo Kwezani: Kusiyanasiyana kumeneku ndi kofanana ndi koyambirira koma kumaphatikizapo kupinda mawondo, zomwe zingapangitse kuti ntchitoyi ikhale yotheka kwa oyamba kumene kapena omwe ali ndi vuto lakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Kugona Nthawi Imodzi Kusinthasintha Mwendo Wowongoka Kwezani?

• Mapulani: Mapulani ndi othandizira kwambiri chifukwa amawunikiranso minofu yapakati koma mwa njira yokhazikika, yomwe ingathandize kupititsa patsogolo mphamvu zonse zapakati ndi kukhazikika, potero kumapangitsa kuti ntchito ya Lying Simultaneous Alternating Straight Leg Kukweza.
• Scissor Kicks: Mofanana ndi Kugona Pamodzi Mosiyana Kukweza Myendo Wowongoka, kukwera kwa scissor kumagwira ntchito m'munsi mwa abs ndi hip flexors, koma kumayambitsa kusuntha kwa thupi komwe kungathandize kugwirizanitsa magulu osiyanasiyana a minofu ndikuwonjezera mphamvu ya masewera olimbitsa thupi.