Kugwada Mwendo Hafu Circle

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

Ukuxhumana kwe Kugwada Mwendo Hafu Circle

Kneeling Leg Half Circle ndi masewera olimbitsa thupi otsika omwe amayang'ana kwambiri ma glutes, hamstrings, ndi core, kuthandiza kulimbikitsa ndi kumveketsa maderawa. Ndi chisankho chabwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo olimba osiyanasiyana. Anthu angafune kuchita masewerawa chifukwa sikuti amangowonjezera mphamvu ndi kamvekedwe ka minofu, komanso amapangitsa kuti thupi likhale lolimba komanso lokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Mwendo Hafu Circle

• Kwezani mwendo wanu wakumanja kumbali, kusunga phazi lanu ndi thupi lanu lolunjika.
• Yambani kusuntha mwendo wanu wakumanja mukuyenda mozungulira theka, ndikusunthira kutsogolo ndikubwerera.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.
• Sinthani ku mwendo wakumanzere ndikubwereza masitepe omwewo.

Izinto zokwenza Kugwada Mwendo Hafu Circle

• Mayendedwe Oyendetsedwa: Chinsinsi chazochita izi ndikuyenda pang'onopang'ono komanso koyendetsedwa bwino. Pewani kuchita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mphamvu kuti mugwedeze mwendo wanu. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani pakuchita pachimake chanu ndikuwongolera kayendetsedwe kake ndi ntchafu zanu ndi ntchafu.
• Kuyenda Kwathunthu: Yesetsani kuyenda mosiyanasiyana mukamasewera theka la bwalo. Izi zikutanthauza kuti mwendo wanu uyenera kusuntha kuchokera kutsogolo kwa thupi lanu kupita kumbuyo mukuyenda kosalala, kosesa. Pewani kulakwitsa kofala posuntha mwendo wanu mu arc yaying'ono.
• Sungani Moyo Wanu Wotanganidwa: Pazochita zolimbitsa thupi, sungani minofu yanu yayikulu. Izi zidzakuthandizani kukhazikika thupi lanu ndikuthandizira msana wanu, kuchepetsa chiopsezo cha msana

Kugwada Mwendo Hafu Circle Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada Mwendo Hafu Circle?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Kneeling Leg Half Circle. Ndi masewera osavuta omwe amalimbana ndi glutes, chiuno, ndi minofu yapakati. Komabe, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati oyamba akupeza zovuta, amatha kuyamba ndi mabwalo ang'onoang'ono ndikuwonjezera kukula kwake pamene mphamvu zawo ndi kusinthasintha zikukula. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi katswiri wolimbitsa thupi mayendedwe poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Mwendo Hafu Circle?

• The Standing Leg Half Circle: M'malo mogwada, chitani kayendetsedwe kake muyimirira, kukweza mwendo wanu kumbali ndikupanga theka la bwalo.
• Kumbali-Kugona Leg Half Circle: Kusiyanaku kumafuna kugona pambali panu, kukweza mwendo wanu wapamwamba ndikupanga kusuntha kwa theka.
• The Supine Leg Half Circle: Mu kusiyana uku, mumagona kumbuyo kwanu, kwezani mwendo umodzi molunjika, ndikupanga theka bwalo.
• The Prone Leg Half Circle: Kusinthaku kumachitika mutagona pamimba panu, kukweza mwendo umodzi pansi ndikupanga kuzungulira kwa theka.

Izinto zokufunda ezishisa ezivumelekile Kugwada Mwendo Hafu Circle?

• Zochita zolimbitsa thupi za Bird Dog zimagwirizananso bwino ndi Ma Kneeling Leg Half Circles pomwe zimathandizira kukhazikika komanso kukhazikika pachimake komanso chakumunsi kumbuyo, komwe kumakhala kochita kugwada panthawi yochita masewera olimbitsa thupi.
• Donkey Kicks ndi ntchito ina yowonjezera, pamene imayang'ana glutes ndi hamstrings zofanana ndi Kneeling Leg Half Circles, koma kuchokera kumbali yosiyana, kupereka maphunziro ochuluka kwa magulu a minofu awa.