Kukweza Miyendo Yoyima

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: , Adductor Longus, Pectineous, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Kukweza Miyendo Yoyima

The Vertical Leg Raise ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amayang'ana m'munsi pamimba, ma flexer hip, ndi obliques, kupititsa patsogolo mphamvu zapakati ndi kukhazikika. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuchita izi kuti awonjezere kutanthauzira kwa minofu ya m'mimba, kulimbitsa mphamvu zawo zonse, komanso kulimbitsa thupi lawo, lomwe lingathandize mayendedwe atsiku ndi tsiku ndi zochitika zina zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukweza Miyendo Yoyima

• Gwirani zogwirirazo mwamphamvu ndikusiya thupi lanu lilendewera pansi, kusunga miyendo yanu pamodzi ndi yowongoka.
• Pang'onopang'ono kwezani miyendo yanu, ndikuyiyika mowongoka, mpaka ipange ngodya ya digirii 90 ndi torso yanu.
• Gwirani izi kwa masekondi angapo kuti mugwirizane ndi minofu yanu yapakati.
• Pang'onopang'ono tsitsani miyendo yanu kuti ibwerere pomwe idayambira, kuwonetsetsa kuti mukuwongolera komanso osawalola kugwedezeka. Bwerezani masewera olimbitsa thupi nthawi zambiri momwe masewera anu amafunira.

Izinto zokwenza Kukweza Miyendo Yoyima

• Mayendedwe Oyendetsedwa: Kwezani miyendo yanu mpaka thupi lipanga ngodya ya digirii 90, kenako ndikuyitsitsa pang'onopang'ono. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze miyendo yanu, chifukwa izi zingayambitse kupweteka kwa msana kapena kuvulala. Kuyenda kuyenera kukhala kwapang'onopang'ono, koyendetsedwa, komanso mwadala.
• Gwirani Ntchito Yanu: Cholinga chachikulu pakukweza mwendo woyimirira ndi minofu ya m'mimba. Onetsetsani kuti mukuyendetsa pachimake pakuyenda kwanu, osati kungokweza miyendo yanu. Cholakwika chofala ndikugwiritsa ntchito ma flex flexor kapena kuthamanga kukweza miyendo, m'malo mochita abs.
• Njira Yopumira: Kupuma koyenera ndikofunikira pakuchita izi. Pumani mpweya monga iwe

Kukweza Miyendo Yoyima Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukweza Miyendo Yoyima?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Vertical Leg Raise. Komabe, ndikofunikira kuzindikira kuti kuchita masewera olimbitsa thupi kumafuna mulingo wina wa mphamvu yayikulu. Ngati woyambitsayo akuwona kuti ndizovuta kwambiri, atha kuyamba ndi masewera olimbitsa thupi osavuta ngati matabwa ndikuyambanso kupita ku Vertical Leg Raises. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukweza Miyendo Yoyima?

• Captain's Chair Leg Res up: Kusinthaku kumagwiritsa ntchito chida chapadera chotchedwa mpando wa captain, komwe mumathandizira kulemera kwanu pamphumi ndi kukweza miyendo yanu.
• Reverse Crunches : Kusiyanaku kumakupangitsani kugona kumbuyo kwanu pansi, mukukweza chiuno chanu pansi m'malo mwa mutu ndi mapewa anu.
• Miyendo Yolemera Imakweza: Mwakusiyana uku, mumawonjezera dumbbell pakati pa mapazi anu kuti muwonjezere kukana.
• Kukweza Miyendo ya Bench: Kusinthaku kumachitika pa benchi yolowera, ndikuwonjezera zovuta pamasewerawa.

Izinto zokufunda ezishisa ezivumelekile Kukweza Miyendo Yoyima?

• Ma Crunches a Bicycle amaphatikizana ndi Vertical Leg Rees poyang'ananso minofu ya m'mimba, koma amawonjezera kupotoza kuti agwirizane ndi obliques, zomwe zimathandiza kulimbitsa mphamvu zapakati ndi kukhazikika.
• Hanging Knee Raises ndi masewera ena opindulitsa omwe amawirikiza bwino ndi Vertical Leg Raises chifukwa amayang'ana kumunsi kwa abs ndi chiuno, koma malo olendewera amachititsanso thupi lapamwamba, kupereka masewera olimbitsa thupi kwambiri.