Kupachika Mwendo Wowongoka Mchiuno Kwezani

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

Ukuxhumana kwe Kupachika Mwendo Wowongoka Mchiuno Kwezani

The Hanging Straight Leg Hip Raise ndi ntchito yovuta ya m'mimba yomwe imayang'ana m'munsi abs, ma flex hip flexors, ndi obliques, kulimbikitsa mphamvu zapakati ndi kukhazikika. Ndi yabwino kwa okonda zolimbitsa thupi apakati mpaka apamwamba omwe akufuna kuwonjezera tanthauzo la m'mimba ndikuwongolera kuwongolera thupi lonse. Pophatikiza masewera olimbitsa thupi m'chizoloŵezi chawo, anthu amatha kuyembekezera kusintha kwabwino, masewera olimbitsa thupi, komanso kuchepetsa kupweteka kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupachika Mwendo Wowongoka Mchiuno Kwezani

• Sungani miyendo yanu pamodzi ndi yowongoka, kenaka mukweze pang'onopang'ono patsogolo panu mpaka agwirizane pansi.
• Miyendo yanu ikakhala yofanana, pitirizani kuyenda mwa kukweza chiuno chanu pachifuwa chanu, kuonetsetsa kuti miyendo yanu ndi msana wanu ukhale wowongoka.
• Gwirani malowa kwa kamphindi, kenaka tsitsani pang'onopang'ono chiuno ndi miyendo yanu kubwerera kumalo oyambira mwadongosolo.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukukhala bwino nthawi yonseyi.

Izinto zokwenza Kupachika Mwendo Wowongoka Mchiuno Kwezani

• Kuyenda Koyendetsedwa: Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze miyendo yanu. Ichi ndi cholakwika chofala chomwe chingayambitse kuchita masewera olimbitsa thupi osagwira ntchito komanso kuvulala komwe kungachitike. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu yapakati kuti muwongolere kuyenda kwa miyendo yanu.
• Kupuma: Kupuma koyenera ndikofunikira pochita izi. Exhale pamene mukukweza miyendo yanu ndi kupuma pamene mukutsitsa. Kugwira mpweya wanu kungayambitse kupsinjika kosafunikira pathupi lanu.
• Kupita Pang'onopang'ono: Ngati ndinu woyamba, zingakhale zovuta kuchita masewerawa ndi miyendo yowongoka. Mukhoza kuyamba ndi mawondo opindika ndikuwongola pang'onopang'ono pamene mphamvu zanu zikuyenda bwino. Pewani kuthamangira mu siteji yapamwamba chifukwa ikhoza kuvulaza.

Kupachika Mwendo Wowongoka Mchiuno Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupachika Mwendo Wowongoka Mchiuno Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hanging Straight Leg Hip Up, koma zingakhale zovuta. Zochita izi zimafuna kuchuluka kwamphamvu kwapakati komanso kuwongolera. Oyamba kumene ayenera kuyamba ndi kusiyanasiyana kosavuta, monga kukweza bondo lolendewera kapena kukweza mwendo wagona, ndikupita patsogolo pang'onopang'ono kupita ku Kupachika Molunjika Mchiuno Kukweza pamene mphamvu zawo zikukula. Nthawi zonse kumbukirani kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupachika Mwendo Wowongoka Mchiuno Kwezani?

• Kulemera kwa Miyendo Yowongoka Mchiuno Kukweza: Kuonjezera kulemera, monga mpira wa mankhwala pakati pa mapazi anu, kumawonjezera kuvutika ndi kulimba kwa masewera olimbitsa thupi, kulunjika minofu yanu yapakati bwino.
• Oblique Kupachika Molunjika Mchiuno Kukweza: Kusintha kumeneku kumaphatikizapo kupotoza chiuno chanu kumbali imodzi pamene mukukweza miyendo yanu, yomwe imayang'ana minofu ya oblique kumbali ya mimba yanu.
• Kupachika Mchiuno Molunjika Kukweza ndi Kupotoza: Mwakusinthasintha uku, mumakweza miyendo yanu molunjika ndikupotoza thupi lanu lakumunsi kumbali, lomwe limayang'ana ma obliques ndi abs otsika panthawi yomweyo.
• Kusinthana Kulendewera Mchiuno Kukweza Mchiuno: Kusiyanaku kumaphatikizapo kukweza mwendo umodzi panthawi, zomwe zingathandize kuwongolera bwino komanso kugwirizanitsa ndikupangitsanso kulimbitsa thupi kwabwino kwa minofu yapakati.

Izinto zokufunda ezishisa ezivumelekile Kupachika Mwendo Wowongoka Mchiuno Kwezani?

• Bicycle Crunches imathandiziranso Kupachika Molunjika Leg Hip Kukweza monga momwe zonsezi zimaphatikizira kusinthasintha kwa ntchafu ndi kuwonjezereka, zomwe sizimangolimbitsa minofu ya m'mimba, komanso kumapangitsanso kuyenda kwa chiuno.
• Zopotoza za ku Russia ndizochita zolimbitsa thupi kwambiri chifukwa, monga Kupachika Mchiuno Mowongoka Mchiuno Kukweza, amagwirizanitsa pachimake chonse, koma ndi kutsindika kwapadera pa obliques, kupititsa patsogolo mphamvu yozungulira ndi kusinthasintha kwa torso.