Kugwa kwa M'mimba Kuyimitsidwa

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: Deltoid Anterior, Latissimus Dorsi, Obliques, Pectoralis Major Clavicular Head, Serratus Anterior

Ukuxhumana kwe Kugwa kwa M'mimba Kuyimitsidwa

The Suspended Abdominal Fallout ndi ntchito yovuta yomwe imayang'ana kulimbikitsa pachimake, kuwongolera bwino, komanso kukulitsa kukhazikika kwa thupi lonse. Ndi yabwino kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kulimbikitsa masewera olimbitsa thupi a m'mimba. Anthu angafune kuchita izi chifukwa sikuti amangolimbana ndi magulu angapo a minofu nthawi imodzi komanso amathandizira kukonza kaimidwe komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwa kwa M'mimba Kuyimitsidwa

• Yendani patsogolo masitepe angapo kuti mupangitse zomangira zingwe, ndipo ikani mapazi anu motalikirana ndi mapewa motalikirana, kusunga thupi lanu molunjika kuchokera kumutu kupita ku zidendene.
• Pang'onopang'ono kutsamira patsogolo, kulola manja anu kukwera pamwamba pa mutu wanu pamene thupi lanu likuwongoka, mpaka mutakhala ngati choyimilira m'manja.
• Gwiritsani ntchito abs yanu kuti mubwerere kumalo oyambira, kukweza manja anu ndi thupi lanu lolimba.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kuwonetsetsa kuti mukuyenda bwino ndikuwongolera nthawi yonse yoyenda.

Izinto zokwenza Kugwa kwa M'mimba Kuyimitsidwa

• **Kuyenda Koyendetsedwa**: Chinsinsi chothandizira Kugwa kwa Mimba Yoyimitsidwa bwino ndikuwongolera mayendedwe anu. Pewani kuchita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mphamvu kuti mugwedezeke mmbuyo ndi mtsogolo. M'malo mwake, tambasulani manja anu patsogolo pang'onopang'ono, kulola thupi lanu kugwa pansi, kenaka mubwererenso pogwiritsa ntchito abs yanu.
• ** Phatikizani Pakatikati Panu **: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, muyenera kugwirizanitsa maziko anu panthawi yonseyi. Izi zikutanthawuza kukoka batani la mimba yanu kupita ku msana wanu ndikusunga abs yanu. Izi sizingokuthandizani kuchita masewera olimbitsa thupi moyenera komanso kukulitsa mapindu anu a abs ndi

Kugwa kwa M'mimba Kuyimitsidwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwa kwa M'mimba Kuyimitsidwa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi Oyimitsidwa Pamimba, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kukhazikika. Ndikofunikira kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Ngati ndizovuta kwambiri, pali masewera olimbitsa thupi osavuta omwe angagwiritsidwe ntchito kulimbikitsa mphamvu musanayese Kugwa kwa Mimba Yoyimitsidwa. Monga nthawi zonse, tikulimbikitsidwa kufunsira upangiri kwa katswiri wazolimbitsa thupi kuti awonetsetse kuti masewerawa akuchitidwa moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwa kwa M'mimba Kuyimitsidwa?

• Kukomoka Kwa M'mimba Kwa Dzanja Limodzi: Kusinthaku kumafuna kuti muzichita masewera olimbitsa thupi ndi mkono umodzi panthawi, ndikumakulitsa zovuta komanso kukulitsa mtima wanu kwambiri.
• Kugwa kwa M'mimba Kuyimitsidwa Kumagwada: Kusinthaku kumachitika kuchokera pamalo ogwada, kupangitsa kuti zikhale zosavuta komanso zopezeka kwa oyamba kumene.
• Kugwa Kwam'mimba Koyimitsidwa Ndi Kupotoza: Pakusinthika uku, mumawonjezera kupotoza kumapeto kwa kayendetsedwe ka kugwa, komwe kumapangitsa minofu ya oblique kuti ikhale yolimbitsa thupi kwambiri m'mimba.
• Kugwa kwa Mimba ya Pike Yoyimitsidwa: Kusintha kwapamwamba kumeneku kumaphatikizapo kuchita mayendedwe a pike kumapeto kwa kugwa, ndikutsutsanso mphamvu zanu zazikulu ndi kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Kugwa kwa M'mimba Kuyimitsidwa?

• Russian Twists: Zochita izi zimakwaniritsa Kugwa Kwam'mimba Koyimitsidwa poyang'ana minofu ya oblique, kupereka masewera olimbitsa thupi a m'mimba pamodzi ndi masewera olimbitsa thupi, omwe makamaka amalimbana ndi rectus abdominis.
• Kukweza Miyendo Yolendewera: Zochita izi zimakwaniritsa Kugwa Kwam'mimba Kuyimitsidwa chifukwa kumaphatikizanso chinthu choyimitsidwa, ndipo kumathandizira kupanga ma abs ndi ma flexor a m'chiuno, omwe ndi ofunikira pakuchita bwino komanso mphamvu zomwe zimafunikira pakuchita masewera olimbitsa thupi.