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Kukwezerani Mwendo Woongoka

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiBola ya Bosu
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
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Ukuxhumana kwe Kukwezerani Mwendo Woongoka

The Alternate Straight Leg Raise ndi masewera olimbitsa thupi omwe amakhudza kwambiri pakatikati ndi pansi pa thupi, kupititsa patsogolo kusinthasintha ndi kulimbikitsa minofu ya m'mimba. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuphatikiza oyamba kumene omwe akufuna kuwongolera kukhazikika kwawo komanso kukhazikika kwawo. Anthu angafunike kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa cha mphamvu yake pakuwongolera abs, chiuno, ndi ntchafu, komanso kupititsa patsogolo mphamvu za thupi lonse ndi kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukwezerani Mwendo Woongoka

  • Sungani mwendo umodzi wowongoka ndi wosalala pansi, pamene mukukweza pang'onopang'ono mwendo wina molunjika pamwamba pa denga, ndikuwuyika molunjika momwe mungathere.
  • Gwirani malo okwera kwa masekondi pang'ono, ndikusunga minofu ya m'mimba yanu kuti mukhalebe bwino.
  • Pang'onopang'ono tsitsani mwendo wokwezeka kubwerera kumalo oyambira, kuusunga mowongoka ndikuwongolera.
  • Bwerezani ndondomekoyi ndi mwendo wina, kusinthasintha pakati pa mwendo uliwonse pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kukwezerani Mwendo Woongoka

  • Mayendedwe Oyendetsedwa: Nthawi zambiri anthu amathamangira kusuntha, koma chinsinsi cha masewerawa ndikukweza mwendo pang'onopang'ono komanso wowongolera. Kwezani mwendo umodzi panthawi, ndikuwongola mwendo wanu osati kugwada pa bondo. Kuyenda pang'onopang'ono, minofu yanu iyenera kugwira ntchito, zomwe zimapangitsa kuti pakhale zotsatira zabwino.
  • Gwirani Ntchito Yanu: Pamene mukuchita izi, onetsetsani kuti mukugwirizanitsa minofu yanu yaikulu. Izi sizimangothandiza kukhazikika thupi lanu komanso zimatsimikizira kuti minofu yoyenera ikugwira ntchito. Kulakwitsa kofala ndiko kudalira mphamvu ya miyendo yanu kapena msana, zomwe zingayambitse kuvulala.
  • Pewani Kutsekereza Msana Wanu: Kulakwitsa kofala komwe anthu amapanga ndi arch

Kukwezerani Mwendo Woongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukwezerani Mwendo Woongoka?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Alternate Straight Leg Up. Ndi ntchito yosavuta komanso yothandiza yomwe imayang'ana pachimake, makamaka minofu yapansi pamimba. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono, azikhala ndi mawonekedwe oyenera, ndikuwonjezera pang'onopang'ono kubwereza mphamvu ndi kupirira kwawo. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapy kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatetezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukwezerani Mwendo Woongoka?

  • Kupindika Bondo Mowongoka Mwendo Kwezani: M'malo mowongoka mwendo, mumapinda bondo pamtunda wa digirii 90 ndikuukweza mmwamba.
  • Kukweza Miyendo Yowongoka: Mukusintha uku, mutha kuwonjezera zolemetsa za akakolo kuti muwonjezere kulimba komanso zovuta zamasewera.
  • Kumbali Kunama Mowongoka Mwendo Kwezani: Kusinthaku kumachitika mutagona m'mbali mwanu, kukweza mwendo wapamwamba ndikusunga mwendo wapansi kuti ukhale wokhazikika.
  • Supine Straight Leg Kukweza ndi Resistance Band: Pakusiyana uku, gulu lotsutsa limayikidwa mozungulira m'miyendo ndipo kupsinjika kumasungidwa ndikukweza mwendo.

Izinto zokufunda ezishisa ezivumelekile Kukwezerani Mwendo Woongoka?

  • Zochita zolimbitsa thupi za Plank ndizochita zolimbitsa thupi zina, chifukwa zimagwira pachimake chonse, kuphatikiza minofu yomwe imagwirira ntchito mu Alternate Straight Leg Raise, kulimbikitsa kukhazikika ndi kaimidwe.
  • Bicycle Crunches imathandizana ndi Alternate Straight Leg Raise poyang'ana ma obliques ndi ma abs apansi, kupereka masewera olimbitsa thupi a m'mimba akaphatikizidwa.

Amaxabiso angamahlekwane kanye Kukwezerani Mwendo Woongoka

  • Zolimbitsa thupi za Bosu za m'chiuno
  • Njira Zina Zolimbitsa Miyendo Yowongoka
  • Zochita za mpira wa Bosu za abs
  • Zolimbitsa thupi zolunjika m'chiuno
  • Zochita zolimbitsa miyendo ndi mpira wa Bosu
  • Kulimbitsa thupi kwa mpira wa Bosu kuti mukhale wamphamvu
  • Kukweza mwendo kwina kuti muchepetse m'chiuno
  • Zochita zolimbitsa thupi za Bosu mpira
  • Zochita zolimbitsa thupi m'chiuno ndi mpira wa Bosu
  • Zolimbitsa thupi kunyumba ndi mpira wa Bosu m'chiuno.