Kugona Pawiri Myendo

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kugona Pawiri Myendo

The Lying Double Leg Kick ndi masewera olimbitsa thupi amphamvu omwe amalimbitsa kumbuyo, glutes, hamstrings, ndi mapewa, kulimbikitsa kaimidwe bwino ndi kusinthasintha. Zochita izi ndizoyenera anthu pamlingo uliwonse wolimbitsa thupi, kuphatikiza omwe akufuna kuwonjezera mphamvu zawo komanso kukhazikika. Anthu atha kukopeka ndi masewerawa chifukwa sikuti amangothandizira kuwongolera thupi komanso kumathandizira kuti thupi likhale logwirizana komanso lokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Pawiri Myendo

• Kwezani mutu wanu ndi chifuwa pang'ono kuchokera pansi, kusunga khosi lanu likugwirizana ndi msana wanu, ndikuyang'ana kutsogolo.
• Gwirani zidendene zanu ku glutes kawiri kapena katatu motsatizana mofulumira pamene ntchafu zanu zili pansi.
• Mukakankha, tambasulani miyendo yonse molunjika kwinaku mukukweza chifuwa chanu mmwamba ndikutambasula manja anu kumbuyo kwanu, manja akuyang'ana pansi.
• Tsitsani chifuwa chanu ndikubwerera pomwe mukuyambira pomwe mukubweretsanso manja anu kuti mugone mutu wanu ndikubwereza ndondomekoyi kuti mubwereze kubwereza komwe mukufuna.

Izinto zokwenza Kugona Pawiri Myendo

• Mayendedwe Olamuliridwa: Mukamenya mwendo wapawiri, onetsetsani kuti mayendedwe anu akuwongoleredwa komanso mwadala. Kusuntha kofulumira, kogwedezeka kungayambitse kuvulala. Chinsinsi ndicho kukweza ndi kutsitsa miyendo yanu pogwiritsa ntchito glutes ndi hamstrings, osati kumbuyo kwanu.
• Sungani Miyendo Pamodzi: Cholakwika chofala ndikusiya miyendo kuti isokonezeke panthawi yochita masewera olimbitsa thupi. Kusunga miyendo yanu pamodzi muzochita zolimbitsa thupi kudzakuthandizani kulunjika magulu oyenerera a minofu ndikukhala bwino.
• Kuyanjanitsa khosi: Pewani kukaniza khosi lanu mwa kukweza mutu wanu pamwamba kwambiri kapena kuupotolera kumbali. Kuyang'ana kwanu kukhale pansi molunjika ku mphasa, ndipo khosi lanu liyenera kukhala molingana ndi msana wanu.
• Kuwongolera Mpweya: Kupuma koyenera ndikofunikira pamasewera aliwonse a Pilates

Kugona Pawiri Myendo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Pawiri Myendo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Ling Double Leg Kick, koma ayenera kuyamba pang'onopang'ono komanso mosamala kuti asavulale. Ntchitoyi ndi yabwino kulimbikitsa kumbuyo ndi glutes. Komabe, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuonetsetsa chitetezo. Ngati wina ndi watsopano pamasewerawa, atha kufuna kuyamba ndi mtundu wosavuta kapena kukhala ndi mphunzitsi kuti aziwayang'anira mpaka atayimitsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Pawiri Myendo?

• Kumenya Myendo Pawiri ndi Kufika kwa Arm: Mukusintha uku, mumatambasula manja anu patsogolo panu nthawi iliyonse mukamenya miyendo yanu.
• Kugona Pawiri Leg Kick yokhala ndi Resistance Band: Kusinthaku kumaphatikizapo gulu lolimbana ndi akakolo anu kuti muwonjezere zovuta komanso kulimba kwa masewerawo.
• Kugona Pawiri Leg Kick ndi Pilates Mpira: Mukusintha uku, mumafinya mpira wa Pilates pakati pa akakolo anu pamene mukumenya ntchafu zanu zamkati.
• Kugona Pawiri Myendo ndi Hip Lift: Izi zimaphatikizapo kukweza m'chiuno mwanu pansi nthawi iliyonse mukakankha miyendo yanu, ndikuwonjezera vuto lanu pachimake ndi glutes.

Izinto zokufunda ezishisa ezivumelekile Kugona Pawiri Myendo?

• Zochita za "Superman" ndizothandizira kwambiri ku Lying Double Leg Kick pamene imagwiritsa ntchito magulu ofanana a minofu, kuphatikizapo kumbuyo kwa msana, glutes, ndi hamstrings, kupereka masewera olimbitsa thupi omwe amachititsa kuti thupi likhale labwino komanso limathandizira kuchepetsa ululu wa m'mbuyo.
• Kuchita masewera olimbitsa thupi a "Bridge" kumakwaniritsa Kugona Pawiri Leg Kick polimbitsa minyewa yapakati ndi pansi, komanso kumapangitsa kuti chiuno chisunthike komanso kuti chisasunthike, zomwe ndi zofunika kwambiri kuti mukhale ndi mawonekedwe oyenera ndikuchita bwino pa Ling Double Leg Kick.