Kukweza Miyendo Yoyima

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Quadriceps, Tensor Fasciae Latae

Ukuxhumana kwe Kukweza Miyendo Yoyima

The Vertical Leg Raise ndi masewera olimbitsa thupi apamwamba kwambiri omwe amalunjika kumunsi kwa abs, hip flexors, ndi obliques, kuthandiza kupititsa patsogolo mphamvu za m'mimba ndi kukhazikika. Ndi yoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi magulu osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti alimbikitse mphamvu zapakati, kuwongolera bwino, ndikuthandizira kuchita zinthu zina zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukweza Miyendo Yoyima

• Gwirani zogwirira za siteshoni mwamphamvu, kusunga zigongono zanu ndi mapewa anu omasuka.
• Pang'onopang'ono kwezani miyendo yanu, ndikuyiyika molunjika komanso palimodzi, mpaka itafika pamakona a digirii 90 ku torso yanu.
• Gwirani izi kwa sekondi, ndikuganizira kwambiri kukhudza minofu ya m'mimba mwanu.
• Pang'ono ndi pang'ono tsitsani miyendo yanu kubwerera kumalo oyambira, kuonetsetsa kuti mumayendetsa kayendetsedwe kake kuti musagwedezeke. Bwerezani zolimbitsa thupi za chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kukweza Miyendo Yoyima

• Kusuntha Koyendetsedwa: Cholakwika chofala ndikugwedeza miyendo kapena kugwiritsa ntchito mphamvu kuti muchite masewera olimbitsa thupi. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala. Onetsetsani kuti mukukweza ndi kutsitsa miyendo yanu pang'onopang'ono komanso mowongolera, ndikuwongolera minofu yapakati.
• Kupumira: Pumira mpweya pamene ukukweza miyendo yako ndi kupuma pamene ukutsitsa. Kupuma koyenera kumathandizira kuti pakhale kugundana kwapakati, komwe ndikofunikira pakuchita izi.
• Pewani Kuchulukirachulukira: Osatsitsa miyendo yanu kudutsa pomwe mutha kuyika msana wanu motsutsana ndi benchi kapena mphasa. Kuchulukitsa kumatha kusokoneza msana wanu ndikuchepetsa mphamvu

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 izi ndizochita masewera olimbitsa thupi apamwamba kwambiri am'mimba omwe amafunikira mphamvu zambiri zapakati. Oyamba kumene ayenera kuyamba ndi kusinthidwa kapena masewera olimbitsa thupi otsika kwambiri m'mimba kuti apange mphamvu zawo zapakati asanayese Kukweza Miyendo Yonse. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewera olimbitsa thupi amachitika ndi mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukweza Miyendo Yoyima?

• Kukweza Mpando Wapampando wa Captain's Leg: M'bukuli, mumagwiritsa ntchito zida zapadera zochitira masewera olimbitsa thupi zomwe zimatchedwa mpando wa kapitawo, zomwe zimapereka chithandizo chakumbuyo, zomwe zimakulolani kuti muyang'ane kwambiri minofu yanu ya m'mimba.
• Bent Knee Vertical Leg Up up: Uku ndikusintha koyambira komwe mumakweza miyendo yanu ndi mawondo anu, kuchepetsa kupsinjika kwa msana wanu ndikupangitsa kuyenda kosavuta.
• Weighted Vertical Leg Kwezerani: Mutha kukulitsa kukula kwa mwendo woyima wokhazikika pomanga zolemera za akakolo kapena kukhala ndi mpira wamankhwala pakati pa mapazi anu.
• Kukweza Miyendo Yam'mbali: Kusinthaku kumayang'ana ma obliques kuphatikiza abs otsika. M'malo mokweza miyendo yanu molunjika, mumaikweza kumbali imodzi imodzi.

Izinto zokufunda ezishisa ezivumelekile Kukweza Miyendo Yoyima?

• Zopindika za ku Russia: Zochita izi zimakwaniritsa Kukweza kwa Miyendo Yoyimirira chifukwa imayang'ananso minofu ya m'mimba, makamaka ma obliques, kulimbitsa mphamvu yozungulira komanso kukhazikika kwapakati, zomwe ndizofunikira kwambiri pakukweza mwendo.
• Mabondo Olendewera Amakweza: Mabondo Olendewera ndi masewera olimbitsa thupi owonjezera ku Vertical Leg Raises pamene amayang'ana minofu yakumunsi yamimba, yomwe nthawi zambiri imakhala yocheperako pazochita zina zolimbitsa thupi, komanso imathandizira kukulitsa mphamvu zogwira komanso kupirira kwapamwamba kwa thupi, zonse zofunika pochita Vertical. Mwendo Umakweza bwino.