Kugwada thabwa

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kugwada thabwa

Kneeling Plank ndi ntchito yophunzitsa mphamvu yomwe imayang'ana kwambiri minofu yapakati, komanso imagwira mapewa, mikono, ndi glutes. Ndiwoyenera kwa oyamba kumene kapena omwe ali ndi vuto lakumbuyo, chifukwa amapereka njira yocheperako kuposa thabwa lachikhalidwe, pomwe amapereka zotsatira zabwino. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo kukhazikika kwapakati, kulimbitsa kaimidwe, ndi kulimbikitsa mphamvu za thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada thabwa

• Tsatirani kutsogolo ndikuyika manja anu pansi mwachindunji pansi pa mapewa anu, kusunga zala zanu zikufalikira kuti zikhale bwino.
• Kwezani miyendo yanu kumbuyo kwanu imodzi panthawi imodzi, koma mmalo mopumira pa zala zanu, sungani mawondo anu pansi.
• Phatikizani pachimake chanu ndikuwonetsetsa kuti thupi lanu likuyenda molunjika kuchokera kumutu mpaka mawondo anu, mofanana ndi malo a thabwa lokhazikika.
• Gwirani izi kwa nthawi yoikika, nthawi zambiri masekondi 30 mpaka miniti imodzi, kwinaku mukusunga minofu ya m'mimba mwanu ndikuwonetsetsa kuti m'chiuno mwanu musagwedezeke kapena kukweza.

Izinto zokwenza Kugwada thabwa

• Gwirani Ntchito Yanu: Chinsinsi cha thabwa logwada logwira mtima ndikugwirizanitsa minofu yanu yayikulu - osati manja ndi mapewa anu okha. Pamene mukugwira thabwa, limbitsani minofu ya m'mimba ngati mukukonzekera kugunda m'mimba. Izi zimathandiza kuti thupi lanu likhale lokhazikika ndikuwonjezera mphamvu ya masewera olimbitsa thupi.
• Pewani Kutsekereza Msana Wanu: Kulakwitsa kofala ndikumangirira kumbuyo, komwe kungayambitse kupweteka kwam'mbuyo. Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu mpaka mawondo anu. Ngati mukumva kuti msana wanu ukugwedezeka, sinthani malo anu.
• Khalani Osalowerera Ndale: Pewani kukaniza khosi lanu poyang'ana patali kwambiri

Kugwada thabwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada thabwa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Ndipotu, nthawi zambiri amalangizidwa ngati poyambira kwa omwe ali atsopano ku matabwa. Pulati yogwada ndi njira yosinthidwa ya thabwa yokhazikika yomwe imakhala yosavuta kumbuyo ndi abs. Ndi njira yabwino yopangira mphamvu ndi chipiriro musanapitirire kumitundu yovuta kwambiri. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kupweteka, siyani masewerawa ndikufunsana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada thabwa?

• Pulanji yokhala ndi Leg Lift: Mtunduwu umaphatikizapo kukweza mwendo umodzi ndikusunga thabwa, zomwe zimapangitsa kuti thupi liziyenda bwino komanso kumalimbitsa ma glutes ndi hamstrings.
• Plank ndi Arm Lift: Mwakusiyana uku, mumakweza mkono umodzi mukakhala pa thabwa, ndikukutsutsani ndikulimbitsa mapewa anu.
• Mapulani a Plank: Kusintha kwa thabwa kumeneku kumaphatikizapo kudumpha mapazi anu mkati ndi kunja, mofanana ndi jack jumping, yomwe imawonjezera kugunda kwa mtima ndikulunjika kumunsi kwa thupi.
• Reverse Plank: Kusiyanaku kumaphatikizapo kugwedezeka ndi kusanja pamanja ndi zidendene, zomwe zimayang'ana kumbuyo kwa unyolo, kuphatikizapo glutes, hamstrings, ndi kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Kugwada thabwa?

• Mountain Climbers: Zochita izi zimakwaniritsa matabwa ogwada powonjezera chinthu cha cardio ndikuchitanso pakatikati ndi m'munsi mwa thupi, komanso kuwongolera bwino komanso kuchita bwino.
• Agalu a Mbalame: Zochita izi zimakwaniritsa matabwa ogwada poyang'ana kukhazikika kwapakati ndi kukhazikika, mofanana ndi thabwa, komanso kumaphatikizapo kuyang'ana kumbuyo ndi glutes, kupereka kulimbitsa thupi kwakukulu.