Kugunda mmwamba

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Iliopsoas, Obliques, Quadriceps, Tensor Fasciae Latae

Ukuxhumana kwe Kugunda mmwamba

Ma Pulse-ups ndi njira yolimbikitsira kwambiri yomwe imayang'ana m'munsi abs, komanso imagwiranso ntchito kumtunda kwa abs ndi chiuno. Zochita izi ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi luso la munthu. Anthu angafune kuphatikiza ma pulse-ups muzochita zawo zolimbitsa thupi kuti apititse patsogolo mphamvu zapakati, kulimbitsa thupi komanso kukhazikika, ndikuthandizira kudera lamimba lodziwika bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugunda mmwamba

• Kwezani miyendo yonse molunjika ku denga kuti ikhale yozungulira thupi lanu, kuwasunga palimodzi ndikukulitsidwa kwathunthu.
• Gwirizanitsani minofu yanu yapakati ndikukweza m'chiuno mwanu pansi pang'onopang'ono, ndikuyendetsa mapazi anu pamwamba pa denga.
• Tsitsani m'chiuno mwanu mpaka pamwamba pomwe, ndikusunga miyendo yanu ndi pachimake.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera ndi kulondola nthawi yonse yoyendayenda.

Izinto zokwenza Kugunda mmwamba

• Gwirani Ntchito Yanu Yoyambira: Kuthamanga ndi ntchito yofunika kwambiri, kotero ndikofunikira kuti mugwirizanitse minofu yanu yayikulu mumayendedwe onse. Izi zikutanthauza kuti muyenera kukokera mimba yanu kumtunda wanu, ndikusunga abs yanu. Cholakwika chofala ndikudalira kwambiri pachangu kapena kugwiritsa ntchito msana kapena khosi kuti muyendetse, zomwe zingayambitse kuvulala.
• Lamulirani Mayendedwe Anu: Ma pulse-ups ayenera kuchitidwa molamulidwa. Izi zikutanthauza kuti muyenera kukweza ndi kutsitsa m'chiuno mwanu pang'onopang'ono, popanda kusuntha kulikonse. Kulakwitsa kofala ndikuthamangira

Kugunda mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugunda mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Pulse-up. Komabe, ndikofunikira kudziwa kuti izi zimangoyang'ana minofu ya m'munsi mwamimba ndipo imatha kukhala yovuta kwa omwe angoyamba kumene kukhala olimba kapena omwe ali ndi minofu yofooka. Ndikofunikira kuti muyambe pang'onopang'ono, kukhalabe ndi mawonekedwe oyenera, ndikuwonjezera pang'onopang'ono kubwereza mphamvu ndi chipiriro. Ngati mukumva kusapeza bwino kapena kuwawa, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugunda mmwamba?

• Weighted Pulse-Up: Pakusiyana uku, gwirani dumbbell yopepuka pakati pa mapazi anu pamene mukuchita pulse-up kuti muwonjezere kukana ndikutsutsa ma abs anu apansi ndi chiuno.
• Reverse Pulse-Up: M'malo mokweza m'chiuno mwanu pansi, mumakweza kumbuyo kwanu kwinaku mukusunga miyendo yanu molunjika mlengalenga, yomwe imayang'ana kumtunda kwa abs.
• Pulse-Up ndi Kupotoza: Kusiyanaku kumaphatikizapo kupotoza m'chiuno mwanu kumbali imodzi pamwamba pa pulse-up kuti mugwirizane ndi obliques ndi kuwonjezera gawo lozungulira pazochitikazo.
• Stability Ball Pulse-Up: Kuchita masewera olimbitsa thupi ndi miyendo yanu pa mpira wokhazikika kumawonjezera chinthu chokhazikika komanso chokhazikika, ndikupangitsa kuti pachimake chanu chizigwira ntchito molimbika kuti muwongolere kayendetsedwe kake.

Izinto zokufunda ezishisa ezivumelekile Kugunda mmwamba?

• Kukweza miyendo ndi ntchito ina yogwira ntchito yomwe imathandizana ndi Pulse-ups, pamene imayang'ana minofu ya m'munsi mwa mimba, kupititsa patsogolo mphamvu zonse ndi kamvekedwe ka dera lonse la m'mimba, mofanana ndi zotsatira za Pulse-ups.
• Njinga za njinga zimathanso kuthandizira ma Pulse-ups, chifukwa sikuti amangoyang'ana pa rectus abdominis ndi obliques, komanso amaphatikizanso kusuntha komwe kungapangitse mphamvu yozungulira yapakati komanso kusinthasintha, kupereka kulimbitsa thupi mokwanira kwam'mimba.