Kupachika Mwendo Wowongoka Kwezani

• Inhloko yeziNdawo: Timichokanyira, Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kupachika Mwendo Wowongoka Kwezani

The Hanging Straight Leg Raise ndi masewera olimbitsa thupi omwe amayang'ana kwambiri pamimba ndi m'chiuno flexor minofu, kupititsa patsogolo mphamvu zapakati ndi kukhazikika. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso lazolimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo kukhazikika kwawo, kaimidwe, kachitidwe kamasewera, ndikuthandizira kupewa kupweteka kwam'mbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupachika Mwendo Wowongoka Kwezani

• Sungani miyendo yanu molunjika komanso palimodzi, ikwezeni patsogolo panu mpaka ifanane pansi, kapena mokwera momwe mungathere.
• Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti mukugwira minofu ya m'mimba mwanu.
• Pang'onopang'ono tsitsani miyendo yanu kumbuyo komwe mudayambira, ndikuwongolera kuti musagwedezeke.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti maziko anu akugwira ntchito nthawi yonse yolimbitsa thupi.

Izinto zokwenza Kupachika Mwendo Wowongoka Kwezani

• Kupuma Moyenera: Kupuma ndikofunika kwambiri pochita masewera olimbitsa thupi. Pumani mpweya pamene mukutsitsa miyendo yanu ndikutulutsa mpweya pamene mukuikweza. Izi zidzakuthandizani kugwirizanitsa minofu yanu ya m'mimba mogwira mtima.
• Yendetsani Kuyenda Kwanu: Pewani kuthamangira kuchita masewera olimbitsa thupi. Chinsinsi chopeza bwino pa Kupachika Myendo Wowongoka ndikuuchita pang'onopang'ono komanso mowongolera. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
• Osathamangitsa Msana Wanu: Kuzungulira msana wanu kungayambitse kupsinjika kosafunikira pa msana wanu ndikupangitsa kuvulala. M'malo mwake, yesetsani kusunga msana wanu m'malo osalowerera nthawi yonse yochita masewera olimbitsa thupi.

Kupachika Mwendo Wowongoka Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupachika Mwendo Wowongoka Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Hanging Straight Leg Up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yapakati komanso yakumtunda kwa thupi. Oyamba kumene ayenera kuyamba ndi kusinthidwa kwa masewerawa, monga kupachika mawondo akukweza kapena kukweza mwendo wopindika, musanayambe kumasulira kwathunthu. Ndikofunikiranso kuonetsetsa mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu ndi kubwerezabwereza.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupachika Mwendo Wowongoka Kwezani?

• Kupachika Oblique Knee Kwezani: M'malo mokweza miyendo molunjika mmwamba, mumawakweza kumbali, kulunjika minofu ya oblique.
• Kukwezera Miyendo Yolendewera: Kuwonjezera zolemera za akakolo kapena kukhala ndi mpira wamankhwala pakati pa mapazi anu kumatha kukulitsa kulimbitsa thupi.
• Ma Wiper Windshield Wipers: Kusintha kwapamwamba kumeneku kumaphatikizapo kusuntha miyendo yanu uku ndi uku ndikusuntha kwa windshield wiper, ndikutsutsa kukhazikika kwanu ndi minofu yozungulira.
• Kulendewera Mchiuno Mchiuno Molunjika: Mwakusiyana uku, mumakweza miyendo yanu molunjika mpaka thupi lanu lipanga ngodya ya digirii 90, kenaka tambani m'chiuno mwanu kumtunda, kulunjika kumunsi kwa abs.

Izinto zokufunda ezishisa ezivumelekile Kupachika Mwendo Wowongoka Kwezani?

• The Russian Twist ndi masewera ena owonjezera owonjezera chifukwa amalunjika minofu ya oblique, yomwe imapangitsa kuti mimba ikhale yowonjezereka pamene ikuphatikizidwa ndi rectus abdominis-focused Hanging Straight Leg Raises.
• Bicycle Crunches ingathenso kuthandizira Kupachika Myendo Wowongoka monga momwe kumakhudzira abs apamwamba ndi apansi komanso obliques, kuonetsetsa kuti mimba ikugwira ntchito komanso kuthandizira mphamvu zonse zomwe zimafunikira kuti azichita bwino.