Kumbali Kunama Mwendo Kwezani

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kumbali Kunama Mwendo Kwezani

The Side Lying Leg Raise ndi ntchito yopindulitsa kwambiri yomwe imayang'ana kwambiri minofu ya m'chiuno mwanu, glutes, ndi ntchafu, kupititsa patsogolo mphamvu, kusinthasintha, ndi kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa safuna zida ndipo amatha kusinthidwa mosavuta kuti agwirizane ndi magawo osiyanasiyana olimba. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti awonjezere mphamvu za thupi lawo, kusintha kaimidwe, komanso kuchepetsa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kumbali Kunama Mwendo Kwezani

• Ikani mutu wanu pa dzanja lanu lamanja ndikuyika dzanja lanu lamanzere pansi patsogolo panu kuti muthe.
• Pang'onopang'ono kwezani mwendo wanu wakumanzere momwe mungathere, kuusunga mowongoka komanso osasuntha torso.
• Gwirani malowa kwa masekondi angapo, kumverera kutambasula mu ntchafu yanu yakunja ndi chiuno.
• Pang'onopang'ono tsitsani mwendo wanu wakumanzere mpaka pomwe mukuyambira, kenaka bwerezani zolimbitsa thupi zomwe mukufuna kubwereza musanatembenukire mbali ina.

Izinto zokwenza Kumbali Kunama Mwendo Kwezani

• Mayendedwe Oyendetsedwa: Pang'onopang'ono kwezani mwendo wanu wam'mwamba momwe ungathere momasuka, kuusunga mowongoka komanso osapinda bondo. Imani pang'ono, kenaka muchepetse pang'onopang'ono. Pewani kulakwitsa kugwiritsa ntchito mphamvu kuti mugwedeze mwendo mmwamba ndi pansi. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani pamayendedwe olamulidwa, mwadala.
• Engage Core: Sungani minofu yanu yayikulu nthawi yonse yochita masewera olimbitsa thupi. Izi zidzakuthandizani kukhazikika thupi lanu ndikuwonetsetsa kuti minofu yolondola ikulunjika. Kulakwitsa kofala ndiko

Kumbali Kunama Mwendo Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kumbali Kunama Mwendo Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Side Lying Leg. Ndi ntchito yosavuta komanso yothandiza yomwe imayang'ana m'chiuno ndi ntchafu. Nawa masitepe: 1. Gona pansi pa mbali yako ndi miyendo yowongoka. Ikani mutu wanu pa mkono wanu wapansi, ndipo dzikhazikitseni nokha ndi dzanja lanu lapamwamba patsogolo panu. 2. Kusunga mwendo wanu wapansi pansi, pang'onopang'ono kwezani mwendo wanu wapamwamba momwe mungathere, kusunga zala zanu kutsogolo. Onetsetsani kuti musalole kuti thupi lanu liyende kutsogolo kapena kumbuyo. 3. Tsitsani mwendo wanu kubwerera kumalo oyambira. 4. Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani mbali. Kumbukirani kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuchuluka kwa kubwereza pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kumbali Kunama Mwendo Kwezani?

• Weighted Mbali Kunama Mwendo Kwezani: Mu kusinthaku, mumavala zolemera za akakolo kapena kugwiritsa ntchito bandi yotsutsa kuti muwonjezere zovuta pamasewerawa.
• Kumbali Kunama Pawiri Mwendo: M'malo mokweza mwendo umodzi panthawi imodzi, mumakweza miyendo yonse nthawi imodzi, ndikuwonjezera mphamvu ndikugwira ntchito pachimake chanu.
• Kumbali Kunama Myendo Kwezani ndi Kuchotsa Hip: Kusiyanaku kumaphatikizapo kukweza mwendo ndikusunthira kumbuyo pang'ono, kulunjika ku glutes ndi ntchafu zakunja kwambiri.
• Kumbali Kunama Mwendo Kwezani ndi Kugunda: Mwakusiyana uku, mumawonjezera kachidutswa kakang'ono pamwamba pa kayendetsedwe kake kuti minofu ikhale yolimba kwa nthawi yayitali.

Izinto zokufunda ezishisa ezivumelekile Kumbali Kunama Mwendo Kwezani?

• Milatho ya Glute imathandizana ndi Mbali Yogona Leg Imakweza poyang'ana pa gluteus maximus ndi hamstrings, zomwe zimathandiza kuti chiuno chikhale chokhazikika komanso chokwanira, chofunikira pakuchita bwino kwa Kukweza Miyendo Yapambali.
• Donkey Kicks amagwira ntchito limodzi ndi Side Lying Leg Raises polunjika ku glutes ndi kumunsi kumbuyo, motero kumathandizira kuyenda kwa ntchafu ndi kukhazikika, ndikupereka kulimbitsa thupi mozama kwambiri.