Thumbnail for the video of exercise: Kukhazikika Kwa Mpira Wozungulira

Kukhazikika Kwa Mpira Wozungulira

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiEnyu panika ya kudansi.
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Deltoid Posterior, Pectineous, Pectoralis Major Sternal Head, Sartorius, Tensor Fasciae Latae, Teres Major
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kukhazikika Kwa Mpira Wozungulira

The Stability Ball Rounded Rollout ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yapakati, kupititsa patsogolo kukhazikika, kukhazikika, ndi mphamvu zathupi lonse. Ndizoyenera kwa aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, omwe akufuna kupititsa patsogolo mphamvu zawo zam'mimba komanso kupirira. Anthu angafune kuchita masewerawa chifukwa sikuti amangothandizira kujambula thupi, komanso amawongolera kaimidwe, amachepetsa ululu wammbuyo, komanso amalimbitsa maseŵera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukhazikika Kwa Mpira Wozungulira

  • Pang'onopang'ono pindani mpirawo kutsogolo, kukulitsa manja anu ndi thupi lanu molunjika, momwe mungathere popanda kusokoneza kaimidwe kanu ka msana.
  • Gwirani izi kwa masekondi pang'ono, kukhalabe pachimake cholimba ndikuwonetsetsa kuti thupi lanu lisagwe.
  • Kenaka, gwirizanitsani abs yanu ndikuyendetsa mpirawo pang'onopang'ono m'mawondo anu, kubwerera kumalo oyambira.
  • Bwerezani mayendedwe awa kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mayendedwe anu azikhala olamulirika komanso pachimake chanu chikugwira ntchito nthawi yonseyi.

Izinto zokwenza Kukhazikika Kwa Mpira Wozungulira

  • Yesetsani Kuyenda Kwanu: Mukatulutsa mpirawo, chitani pang'onopang'ono komanso mowongolera. Kusuntha kofulumira kapena kogwedezeka kungayambitse kutayika bwino kapena kuvulala. Cholinga chake ndikuphatikiza minofu yanu yayikulu panthawi yonse yolimbitsa thupi, ndipo izi zimatheka bwino ndikuyenda pang'onopang'ono, koyendetsedwa bwino.
  • Range of Motion: Osatulutsa patali kwambiri. Cholakwika chofala ndikuyesa kukulitsa kwambiri, zomwe zingakupangitseni kupanikizika kwambiri pamsana wanu. Perekani momwe mungathere pamene mukusunga mzere wowongoka wa thupi komanso osamva kupweteka kumbuyo kwanu.
  • Gwirani Ntchito Yanu: Nthawi zonse kumbukirani kuchita nawo

Kukhazikika Kwa Mpira Wozungulira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukhazikika Kwa Mpira Wozungulira?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Stability Ball Rounded Rollout, koma ayenera kusamala. Ndikofunika kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Zingakhale zothandiza kwa oyamba kumene kuti ayambe ndi kayendedwe kakang'ono kakang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi kukhazikika zikuyenda bwino. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti ayang'anire ntchitoyo poyamba kuti atsimikizire kuti ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukhazikika Kwa Mpira Wozungulira?

  • Kukhazikika kwa Ball Knee Tuck Rollout: Mukusintha uku, mumagudubuza mpira pachifuwa chanu uku mukugwedeza mawondo anu pansi pa thupi lanu.
  • Kutulutsa Mpira Wokhazikika Wamkono Umodzi: Kusinthaku kumakulepheretsani kukhazikika komanso kukhazikika kwanu potulutsa ndi mkono umodzi panthawi imodzi.
  • Stability Ball Oblique Rollout: Kusintha uku kumalunjika minofu yanu yozungulira pozungulira mpirawo mozungulira.
  • Kutulutsa Mpira Wokhazikika: M'malo mogudubuza mpira kutsogolo ndi kumbuyo, mumasunga thupi lanu pamalo a thabwa ndikugudubuza mpira kumbali.

Izinto zokufunda ezishisa ezivumelekile Kukhazikika Kwa Mpira Wozungulira?

  • Stability Ball Crunches imapangitsanso ubwino wa Stability Ball Rounded Rollouts poyang'ana minofu ya m'mimba, kupititsa patsogolo mphamvu zapakati komanso kukhazikika, zomwe ndizofunikira kuti mutulutse bwino.
  • Zochita zolimbitsa thupi za Russian Twist zimakwaniritsa Kukhazikika Kwa Mpira Wozungulira Pogwira ntchito minofu yozungulira, kupereka kulimbitsa thupi kokwanira komanso kulimbikitsa kuwongolera bwino ndikuwongolera panthawi yotulutsa.

Amaxabiso angamahlekwane kanye Kukhazikika Kwa Mpira Wozungulira

  • Kukhazikika kwa Mpira Wachiwuno
  • Kulimbitsa Mpira Wokhazikika
  • Kutulutsa Kozungulira Ndi Mpira Wokhazikika
  • Chiuno Toning Kukhazikika Mpira Zolimbitsa Thupi
  • Sewerani Mpira Waist Workout
  • Kukhazikika kwa Mpira Wapakati pa Midsection
  • Kulimbitsa Kwambiri ndi Mpira Wokhazikika
  • Kukhazikika kwa Mpira Wam'mimba
  • Kuchita Zolimbitsa Thupi Zolimbitsa Mpira Waist
  • Kulimbitsa Mpira Wokhazikika kwa Waistline