Kupachika Mwendo Wowongoka Kwezani

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: , Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Kupachika Mwendo Wowongoka Kwezani

The Hanging Straight Leg Raise ndi masewera olimbitsa thupi omwe amayang'ana makamaka minofu ya m'mimba, kuthandiza kupititsa patsogolo mphamvu, kukhazikika, ndi kusinthasintha. Ndioyenera kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri, omwe akufuna kupititsa patsogolo mphamvu zawo zapakati ndi m'chiuno. Kuchita masewera olimbitsa thupi kumapindulitsa kwambiri chifukwa sikungothandiza kufotokoza chigawo chodziwika bwino, komanso kumapangitsa kuti masewera azitha bwino komanso amachepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupachika Mwendo Wowongoka Kwezani

• Sungani miyendo yanu molunjika komanso palimodzi pamene mukuikweza pang'onopang'ono patsogolo panu mpaka ikugwirizana ndi nthaka.
• Onetsetsani kuti pachimake chanu chikugwira ntchito nthawi yonseyi ndipo pewani kugwiritsa ntchito mphamvu yokweza miyendo yanu mmwamba.
• Gwirani malowo kwa masekondi angapo pamene miyendo yanu ikufika pamwamba.
• Pang'onopang'ono tsitsani miyendo yanu kubwerera kumalo oyambira, ndikuwongolera nthawi yonse yoyenda.

Izinto zokwenza Kupachika Mwendo Wowongoka Kwezani

• **Gwiritsani Ntchito Pakatikati Mwanu**: Kuti mupindule kwambiri ndi Kupachika Mwendo Wowongoka, ndikofunikira kuti muphatikize minofu yanu yayikulu panthawi yonse yolimbitsa thupi. Izi sizikutanthauza kungokweza miyendo yanu ndi chiuno chanu, komanso kugwiritsa ntchito abs yanu kuti muwongolere kayendetsedwe kake. Muyenera kumva kugwedezeka kwakukulu mu abs yanu pamene mukukweza miyendo yanu ndi kutambasula pamene mukutsitsa.
• **Pewani

Kupachika Mwendo Wowongoka Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupachika Mwendo Wowongoka Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hanging Straight Leg Raise, koma zingakhale zovuta chifukwa zimafunikira mphamvu zazikulu komanso kuwongolera. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa mawonekedwe osati kuchuluka kwa kubwereza. Oyamba kumene amathanso kusintha masewerawa popinda mawondo awo ndi kuwakweza m'malo mowongoka miyendo. Onetsetsani kuti mukutenthetsa bwino musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Ngati mukumva kupweteka kapena kusapeza bwino, ndikofunikira kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupachika Mwendo Wowongoka Kwezani?

• The Weighted Hanging Leg Up up: Kusiyanaku kumaphatikizapo kumangirira zolemera za akakolo kuti ziwonjezeke kukana ndikupangitsa kuti masewerawa akhale ovuta.
• Mwendo Wopachika M'mbali Kwezani: Mumakweza miyendo yanu kumbali m'malo molunjika patsogolo panu, zomwe zimayang'ana ma obliques mwachindunji.
• Kumangirira Mwendo Umodzi: Kusiyanaku kumaphatikizapo kukweza mwendo umodzi panthawi, zomwe zingathandize kudzipatula ndikulunjika mbali iliyonse ya minofu yanu yapansi pamimba.
• The Hanging Windshield Wiper: Kusiyanasiyana kwapamwamba kumeneku kumaphatikizapo kukweza miyendo yanu molunjika, kenaka kuwasuntha mbali ndi mbali ngati chopukutira chamagetsi, chomwe chimalunjika pa obliques ndi abs otsika.

Izinto zokufunda ezishisa ezivumelekile Kupachika Mwendo Wowongoka Kwezani?

• Njinga za Bicycle Crunches zimayenderana ndi Kupachika Miyendo Yowongoka polunjika kumtunda ndi kumunsi kwa pamimba minofu, kupereka masewera olimbitsa thupi amimba yonse.
• Zopotoza za ku Russia ndizowonjezera kwambiri ku Hanging Straight Leg Raises pamene amayang'ana kwambiri pa obliques, kupereka kulimbitsa thupi kwakukulu ndi kupititsa patsogolo mphamvu zonse ndi kukhazikika kwapakati.