Kupachika Molunjika Kupotokola Mwendo Mchiuno Kwezani

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

Ukuxhumana kwe Kupachika Molunjika Kupotokola Mwendo Mchiuno Kwezani

The Hanging Straight Twisting Leg Hip Raise ndi masewera ovuta omwe amayang'ana pachimake, makamaka abs ndi obliques apansi, komanso amathandizira kugwira ntchito ndi kumtunda kwa thupi. Ndizoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kulimbitsa mawonetseredwe awo apakati. Kuchita masewera olimbitsa thupi kungathandize kupititsa patsogolo tanthauzo la m'mimba, kuwongolera bwino komanso kukhazikika, ndikuwonjezera mphamvu zogwirira ntchito, zomwe zimapangitsa kuti zikhale zofunikira kuwonjezera pa maphunziro aliwonse amphamvu kapena kuwongolera thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupachika Molunjika Kupotokola Mwendo Mchiuno Kwezani

• Kwezani miyendo yanu molunjika patsogolo panu kuti mupange ngodya ya digirii 90 ndi torso yanu, iyi ndiye malo anu oyambira.
• Pang'onopang'ono potozani chiuno chanu kumanja ndikuyesa kukhudza chigongono chakumanja ndi mawondo anu ndikuwongolera miyendo, gwirani kwa mphindi imodzi.
• Bwererani ku malo apakati ndiyeno potozani chiuno chanu kumanzere, kuyesera kukhudza chigongono chakumanzere ndi mawondo anu, gwirani kwa mphindi imodzi.
• Bwerezani mayendedwe awa kuti mupeze kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti mayendedwe anu amawongoleredwa komanso mwadala kuti mupeze zotsatira zabwino.

Izinto zokwenza Kupachika Molunjika Kupotokola Mwendo Mchiuno Kwezani

• Mayendedwe Oyendetsedwa: nsonga yachiwiri ndikuwonetsetsa kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Pewani kulakwitsa kofala pochita masewera olimbitsa thupi mothamanga. Kukweza ndi kutsitsa mwachangu miyendo yanu sikungaphatikize minofu yanu moyenera ndipo kungayambitse kuvulala. M'malo mwake, tengani nthawi yokweza miyendo yanu ndikupotoza chiuno. Gwirani malowo kwa mphindi imodzi musanatsike pang'onopang'ono miyendo yanu

Kupachika Molunjika Kupotokola Mwendo Mchiuno Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupachika Molunjika Kupotokola Mwendo Mchiuno Kwezani?

The Hanging Straight Twisting Leg Hip Raise ndi masewera olimbitsa thupi apamwamba omwe amalimbana kwambiri ndi abs ndipo mpaka pang'ono amayang'ananso ma flex hip ndi obliques. Oyamba atha kuwona kuti ndizovuta chifukwa cha kuchuluka kwamphamvu komanso kuwongolera komwe kumafunikira. Komabe, oyamba kumene atha kuyamba ndi masewero olimbitsa thupi osavuta monga kukweza bondo kapena kukweza mwendo nthawi zonse ndikupita patsogolo pang'onopang'ono kupita ku zosiyana zotsogola monga Kupachika Molunjika Kupotoza Leg Hip Kukweza pamene mphamvu ndi luso lawo likuwonjezeka. Nthawi zonse kumbukirani kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupachika Molunjika Kupotokola Mwendo Mchiuno Kwezani?

• Kukweza Mchiuno Umodzi: Kusinthaku kumaphatikizapo kukweza mwendo umodzi panthawi imodzi, kupereka masewera olimbitsa thupi ovuta chifukwa kumafuna mphamvu zambiri komanso mphamvu.
• The Weighted Hip Raise: Mwakusiyana uku, mumanyamula kulemera pakati pa mapazi anu pamene mukuchita masewera olimbitsa thupi, kuonjezera kukana ndikupangitsa kuti masewerawa akhale ovuta kwambiri.
• Kupotoza Hip Kukweza: Kusiyanaku kumaphatikizapo kupotoza m'chiuno mwanu kumbali imodzi pamene mukuwakweza, zomwe zingathandize kuwongolera ma obliques anu ndikupereka masewera olimbitsa thupi m'mimba.
• The Hanging Bent Knee Kwezani: Kusiyanaku kumaphatikizapo kupachikidwa pa bar ndikukweza mawondo anu pachifuwa chanu, zomwe zingathandize kugwirizanitsa chiuno chanu ndi abs otsika.

Izinto zokufunda ezishisa ezivumelekile Kupachika Molunjika Kupotokola Mwendo Mchiuno Kwezani?

• Bicycle Crunches ndi ntchito ina yowonjezera pamene imayang'ananso ma obliques ndi abs, ofanana ndi kusuntha kwa Hanging Straight Twisting Leg Hip Raises, motero kumapangitsa kuti m'mimba mukhale ndi mphamvu.
• Kuchita masewera olimbitsa thupi a ku Russia kumathandizira Kupachika Molunjika Kupotoza Leg Kukweza monga kumaphatikizapo kusuntha kofananako, komwe kumathandiza kupititsa patsogolo kusinthasintha ndi mphamvu yozungulira ya torso, kuthandizira kugwira ntchito kwa mwendo wolendewera kuwuka.