Kugwada Mbali Yambali Kukankha

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kugwada Mbali Yambali Kukankha

The Kneeling Side Leg to Kick ndi masewera olimbitsa thupi omwe amayang'ana makamaka glutes, chiuno, ndi ntchafu, kuthandiza kulimbikitsa ndi kumveketsa maderawa. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zam'munsi ndi kukhazikika. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo kuyenda, kulimbikitsa kaimidwe kabwino, ndikukhala ndi thupi lochepa kwambiri komanso losema.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Mbali Yambali Kukankha

• Kwezani mkono wanu wakumanzere kumbali kuti muyese bwino ndikupinda mkono wanu wakumanja, ndikuyika dzanja lanu m'chiuno mwanu.
• Pang'onopang'ono kwezani mwendo wanu wakumanzere kumbali, kuusunga mowongoka ndipo phazi lanu limasinthasintha.
• Kuchokera pamalo awa, pindani bondo lanu lakumanzere ndikulikokera pachifuwa chanu, kenaka tambaninso kumbali kachiwiri ndikukankha.
• Tsitsani mwendo wanu kubwerera kumalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza musanatembenukire mbali inayo.

Izinto zokwenza Kugwada Mbali Yambali Kukankha

• Mayendedwe Olamuliridwa: Kwezani bondo lanu lakumanzere kuchokera pansi ndikuwonjezera mwendo wanu wakumanzere kumbali ya chiuno. Kenako, pindani bondo lanu ndikulibweretsa ku chifuwa chanu musanachitambasule. Onetsetsani kuti mukuchita mayendedwe awa pang'onopang'ono komanso mowongolera. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu m'malo mwa minofu yanu kungachepetse mphamvu yake ndikuwonjezera chiopsezo cha kuvulala.
• Sungani Moyo Wanu Wotanganidwa: Pazochita zolimbitsa thupi, onetsetsani kuti maziko anu akugwira ntchito. Izi sizimangothandiza kuti mukhalebe bwino komanso zimagwiranso ntchito minofu yanu ya m'mimba. Kulakwitsa kofala ndikusiya pachimake kumasuka, zomwe zingayambitse kutayika bwino komanso kuchepa

Kugwada Mbali Yambali Kukankha Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada Mbali Yambali Kukankha?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Kneeling Side to Kick. Ndizochita zolimbitsa thupi kwambiri zolimbitsa thupi, mphamvu zapakati, ndi mphamvu ya miyendo. Komabe, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu ya masewerawo. Ndikofunikiranso kukhala ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi kuti musavulale. Ngati pakufunika, oyamba kumene angagwiritse ntchito khoma kapena mpando kuti awathandize mpaka atakhala omasuka komanso oyenerera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Mbali Yambali Kukankha?

• The Side Plank Leg Lift: Mwakusiyana uku, mumayambira pampando wam'mbali, kenaka mukweze mwendo wanu wam'mwamba ndi pansi, ndikugwirizanitsa pakati ndi glutes.
• Kukankha Leg Mbali Yabodza: ​​Kusiyanaku kumaphatikizapo kugona pambali panu, kukweza mutu wanu mmwamba ndi dzanja lanu, ndi kukankha mwendo wanu wam'mwamba ndi pansi.
• The Pilates Side Leg Kick : Izi ndizovuta kwambiri kusiyana komwe mumagona pambali panu, kwezani mwendo wanu wam'mwamba mpaka kutalika kwa chiuno, ndikukankhira kutsogolo ndi kumbuyo.
• The Kneeling Side Leg Kick with Resistance Band: Kusinthaku kumawonjezera bandi yotsutsa kuzungulira ntchafu zanu kuti muwonjezere kulimba kwa masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kugwada Mbali Yambali Kukankha?

• Milatho ya Glute imatha kupititsa patsogolo ubwino wa Kneeling Side Leg to Kick pamene ikuyang'ana glutes ndi hamstrings, zomwe zimathandiza kuti thupi likhale lolimba komanso lokhazikika, zomwe ndizofunikira kuti muyambe kumenya bwino.
• Kukweza kwa m'chiuno kwa thabwa kungathenso kuthandizira ku Kneeling Side Leg to Kick chifukwa amagwira ntchito zolimbitsa thupi ndi glutes, makamaka gluteus medius, kupititsa patsogolo mphamvu yanu yapakati ndi kulimbitsa thupi, zomwe ndizofunikira kuti mukhalebe oyenerera panthawi ya kukankha.