Kukweza Miyendo Yopotoka

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

Ukuxhumana kwe Kukweza Miyendo Yopotoka

The Twisted Leg Raise ndi masewera olimbitsa thupi omwe amayang'ana makamaka minofu yapakati, kuphatikizapo obliques, komanso imagwiranso thupi lapansi. Ndi yoyenera kwa okonda masewera olimbitsa thupi pamagulu onse, kuyambira oyamba kumene mpaka apamwamba, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo, kukhazikika, ndi kugwirizanitsa thupi lonse. Kuchita masewera olimbitsa thupi ndikofunikira chifukwa sikuti kumangothandiza kulimbitsa minofu ya m'mimba komanso kumathandizira kulimbitsa thupi ndi kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukweza Miyendo Yopotoka

• Kwezani miyendo yonse pansi mpaka madigiri 90 kwinaku mukuisunga mowongoka komanso palimodzi.
• Pang'onopang'ono tsitsani miyendo yanu kumanja, kuyesera kuyandikira pansi momwe mungathere popanda kukhudza, pamene mukusunga thupi lanu lakumtunda ndi chiuno.
• Bweretsani miyendo yanu pakati, kenaka bwerezani kuyenda kumanzere kwanu.
• Pitirizani kusinthana mbali kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti pachimake chanu chikugwira ntchito nthawi yonse yolimbitsa thupi.

Izinto zokwenza Kukweza Miyendo Yopotoka

• Mayendedwe Oyendetsedwa: Pamene mukukweza miyendo yanu, onetsetsani kuti mayendedwe anu akuwongolera osati kuthamanga. Izi zidzagwirizanitsa minofu yanu ya m'mimba mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kukweza miyendo, m'malo mochita minofu yapakati.
• Gwirani Ntchito Yanu: Zochita izi zapangidwa kuti zigwirizane ndi pachimake chanu, choncho onetsetsani kuti mukuchita minofuyi pamene mukukweza miyendo yanu. Cholakwika chofala ndikukakamiza khosi kapena mapewa anu panthawi yochita masewera olimbitsa thupi, zomwe zingayambitse kuvulala. Sungani malingaliro anu pachimake.
• Sungani Msana Wanu Wopanda Pansi: Ndikofunikira kuti msana wanu ukhale pansi pansi panthawi yonse yochita masewera olimbitsa thupi. Kuti muchite izi, mungafunikire kupendekera chiuno chanu pang'ono

Kukweza Miyendo Yopotoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukweza Miyendo Yopotoka?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Twisted Leg Up. Komabe, ndikofunikira kuti muyambe ndi kubwereza pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi chipiriro chikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungachitire izi, zingakhale zothandiza kufunsa katswiri wazolimbitsa thupi kapena kuwonera makanema apa intaneti.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukweza Miyendo Yopotoka?

• The Twisted Knee Raise ndi mtundu wosavuta pang'ono pomwe mumakweza bondo lanu m'malo mwa mwendo wathunthu, zomwe zimapangitsa kuti zikhale zosavuta kwa oyamba kumene.
• The Twisted Leg Raise with Resistance Band imawonjezera vuto lowonjezera mwa kuphatikiza gulu lolimbana ndi akakolo, ndikuwonjezera mphamvu yolimbitsa thupi.
• Kukweza mwendo umodzi wokhotakhota kumaphatikizapo kukweza mwendo umodzi panthawi ndikupotoza thupi, kuyang'ana bwino ndi mphamvu zapakati.
• The Twisted Leg Raise pa Mpira Wokhazikika imafuna kuchita masewera olimbitsa thupi pa mpira wokhazikika, kupititsa patsogolo kugwirizanitsa kwa minofu yapakati ndikuwongolera bwino.

Izinto zokufunda ezishisa ezivumelekile Kukweza Miyendo Yopotoka?

• Mapulani: Mapulani amalimbitsa pachimake chonse, ndikupereka maziko olimba omwe angapangitse mphamvu ya Twisted Leg Raise, ndikuwongolera bwino komanso kukhazikika komwe kuli kofunikira kuti mukhale ndi mawonekedwe olondola panthawi yochita masewera olimbitsa thupi.
• Zopotoka za ku Russia: Mofanana ndi Kukweza kwa Miyendo Yokhotakhota, Zopotoka za ku Russia zimayang'ana minofu ya oblique, kulimbitsa minofu ya m'mimba ya m'mimba, ndi kuonjezera kayendetsedwe kake m'chiuno ndi msana, zomwe zingathandize kupititsa patsogolo ntchito ya Kukweza Miyendo Yopotoka.