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Kunama mwendo-chiuno kukweza

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
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Ukuxhumana kwe Kunama mwendo-chiuno kukweza

Kukwera kwa m'chiuno mwendo ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri chiuno, ma abs, ndi glutes, komanso kuchita masewera olimbitsa thupi ndi kumbuyo. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi magulu olimbitsa thupi. Kuphatikizira kunama mwendo-chiuno chimakweza m'chizoloŵezi chawo, anthu amatha kulimbitsa mphamvu zapakati, kupititsa patsogolo kusinthasintha kwa thupi, ndikuthandizira kuti azikhala bwino komanso okhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama mwendo-chiuno kukweza

  • Sungani manja anu m'mbali mwanu ndi zikhatho zikuyang'ana pansi, ndipo tambasulani miyendo yanu mokwanira, kuwasunga pamodzi.
  • Pumani mpweya ndikukweza miyendo yanu pang'onopang'ono mpaka madigiri 90, kuwasunga molunjika komanso palimodzi.
  • Potsatira izi, kwezani m'chiuno mwanu pansi pamene mukutulutsa mpweya, pogwiritsa ntchito minofu ya m'mimba kukankhira miyendo yanu mmwamba kumtunda.
  • Pang'onopang'ono tsitsani m'chiuno mwanu pansi, kenaka tsitsani miyendo yanu kubwerera kumalo oyambira, kuonetsetsa kuti mumayendetsa bwino ndipo musalole kuti miyendo yanu igwe mofulumira.

Izinto zokwenza Kunama mwendo-chiuno kukweza

  • Mayendedwe Oyendetsedwa: Pewani kugwedezeka kapena kuyenda mwachangu. Kwezani miyendo yanu ndi chiuno pansi mowongolera, pogwiritsa ntchito mphamvu zanu zapakati. Kukwera pang'onopang'ono komanso kumayendetsedwa bwino, minofu yanu imakhudzidwa kwambiri, ndikuwonjezera mphamvu ya masewera olimbitsa thupi.
  • Sungani Pansi Panu Pansi Pansi: Cholakwika chofala ndikumangirira m'munsi kumbuyo panthawi yochita masewera olimbitsa thupi, zomwe zingayambitse kupweteka kwa msana kapena kuvulala. Onetsetsani kuti msana wanu umakhalabe ukugwirizana ndi pansi panthawi yonse yochita masewera olimbitsa thupi. Ngati mutapeza kuti m'munsi mwanu mukugwedezeka, zikhoza kukhala chifukwa chakuti abs anu alibe mphamvu zokwanira. Pamenepa, yesani kusinthidwa kwa zochitikazo, monga kukweza mwendo umodzi panthawi.
  • Kupuma Moyenera

Kunama mwendo-chiuno kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama mwendo-chiuno kukweza?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi okweza m'chiuno. Ndi masewera olimbitsa thupi osavuta omwe amalunjika kumunsi kwa abs ndi hip flexors. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe kuti musavulale. Ngati mukuwona kuti ndizovuta kwambiri, mutha kusintha masewerawa mwa kugwada mawondo anu kapena osakweza m'chiuno mwanu. Monga nthawi zonse, funsani katswiri wolimbitsa thupi ngati simukudziwa momwe mungachitire bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama mwendo-chiuno kukweza?

  • The Weighted Hip Raise imaphatikizapo kuyika zolemetsa pamimba panu pamene mukuchita masewera olimbitsa thupi, kuwonjezera kukana kwina ndikupangitsa kulimbitsa thupi kukhala kovuta kwambiri.
  • Swiss Ball Hip Raise imaphatikizanso mpira waku Swiss kuti muwonjezere zovuta zolimbitsa thupi ndikupangitsa minofu yanu yayikulu bwino.
  • Glute Bridge ndi masewera olimbitsa thupi omwe mumakweza m'chiuno mwanu pamene mukusunga mapazi anu pansi, kuyang'ana kwambiri pa glutes kuposa kumbuyo kwanu.
  • The Elevated Hip Raise ndi kusiyana komwe mapazi anu amaikidwa pamtunda, ndikuwonjezera kusuntha ndi mphamvu ya masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kunama mwendo-chiuno kukweza?

  • Kugwedezeka kwa njinga kumawonjezera Kugona kwa m'chiuno kumakweza osati kungogwiritsa ntchito m'munsi mwa abs komanso kugwiritsira ntchito ma abs apamwamba ndi obliques, zomwe zimapangitsa kuti m'mimba mukhale ndi masewera olimbitsa thupi kuti minofu ikule bwino.
  • Zopotoka za ku Russia zimatha kupititsa patsogolo ubwino wa Kugona mwendo-kukweza kukweza pamene akulunjika pa obliques ndi minofu ya m'munsi kumbuyo, kupereka kusuntha kwathunthu ndikulimbikitsa maziko amphamvu komanso okhazikika.

Amaxabiso angamahlekwane kanye Kunama mwendo-chiuno kukweza

  • Kuchita masewera olimbitsa thupi m'chiuno
  • Kugona mokweza mwendo-chiuno kulimbitsa thupi
  • Zochita za toning m'chiuno
  • Kukweza m'chiuno kwa m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi kunyumba za m'chiuno
  • Zochita kupanga m'chiuno
  • Kulimbitsa thupi m'chiuno kukweza thupi
  • Palibe-zida m'chiuno ntchito
  • Kunama mwendo-chiuno kukweza m'chiuno.