Kupachika Mwendo Wowongoka Mchiuno Kwezani

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

Ukuxhumana kwe Kupachika Mwendo Wowongoka Mchiuno Kwezani

The Hanging Straight Leg Hip Raise ndi masewera olimbitsa thupi omwe amayang'ana pakatikati panu, makamaka abs otsika, ma flexor a m'chiuno, komanso amalimbitsa minofu yanu yam'manja ndi mapewa. Ndiwoyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kuwonjezera mphamvu zawo, kukhazikika, komanso kutanthauzira kwaminofu. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kuwongolera kuwongolera thupi lanu lonse, moyenera, kaimidwe, komanso kumathandizira kuti muzichita bwino pamasewera ndi masewera osiyanasiyana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupachika Mwendo Wowongoka Mchiuno Kwezani

• Miyendo yanu ikhale yowongoka komanso palimodzi, kenaka mukweze pang'onopang'ono patsogolo panu mpaka agwirizane ndi nthaka.
• Miyendo yanu ikafanana ndi pansi, gwiritsani ntchito chiuno chanu kuti mukweze miyendo yanu pachifuwa chanu, ndikuyiyika molunjika momwe mungathere.
• Gwirani malowa kwa masekondi angapo kuti mugwire minofu ya m'mimba mwanu.
• Pang'onopang'ono tsitsani miyendo yanu kubwerera kumalo oyambira ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Kupachika Mwendo Wowongoka Mchiuno Kwezani

• Mayendedwe Oyendetsedwa: Ndikofunikira kuchita masewera olimbitsa thupi ndi mayendedwe oyendetsedwa. Pewani kugwedeza miyendo yanu kapena kugwiritsa ntchito mphamvu kuti muikweze. M'malo mwake, yang'anani pakuchita ma flexer anu apakatikati ndi m'chiuno kuti mukweze miyendo yanu. Kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu ndizolakwika zomwe zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Kupuma: Kupuma koyenera ndikofunikira pakuchita izi. Pumani mpweya pamene mukutsitsa miyendo yanu ndikutulutsa mpweya pamene mukuikweza. Izi zidzakuthandizani kukhalabe olamulira ndi okhazikika panthawi yochita masewera olimbitsa thupi. Kugwira mpweya wanu kapena kupuma mosadukiza kungayambitse kupsinjika ndi kutopa kosafunikira.
• Full Range of

Kupachika Mwendo Wowongoka Mchiuno Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupachika Mwendo Wowongoka Mchiuno Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Hanging Straight Leg Hip Up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kuwongolera. Ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ngati ndizovuta kwambiri, oyamba kumene angayambe ndi masewera olimbitsa thupi monga kukweza bondo kapena kupindika mchiuno, ndikupita patsogolo pang'onopang'ono kupita ku mwendo wowongoka pamene mphamvu zawo zikukula.

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

• Kukwezera Miyendo Yolendewera: Mwakusiyana uku, mumawonjezera zolemera ku akakolo anu kuti muwonjezere kukana ndi zovuta zamasewera.
• Lateral Hanging Leg Kwezani: M'malo mokweza miyendo yanu molunjika patsogolo panu, mumaikweza pambali, zomwe zimapangitsa kuti minofu ya oblique ikhale yowonjezereka.
• Reverse Hanging Hip Kwezani: M'malo mokweza miyendo yanu m'mwamba cha chifuwa chanu, mumakweza m'chiuno mwanu pa bar, ndikupangitsanso kumunsi kwanu.
• Kupachika Windshield Wiper: Kusintha kwapamwamba kumeneku kumaphatikizapo kukweza miyendo yanu kutsogolo kwanu ndiyeno kuisuntha mbali ndi mbali ngati chopukutira champhepo, chomwe chimagwira ntchito zokhotakhota zanu ndi pachimake m'njira yamphamvu.

Izinto zokufunda ezishisa ezivumelekile Kupachika Mwendo Wowongoka Mchiuno Kwezani?

• Bicycle Crunches imatha kuthandizira Kupachika Mowongoka Mchiuno Kukweza monga momwe kumakhudzira chiuno cha chiuno ndi minofu ya m'mimba, kupititsa patsogolo mphamvu ndi chipiriro cha magulu a minofuyi kuti agwire bwino ntchito m'chiuno.
• Zopotoza zaku Russia ndi masewera ena ogwira mtima omwe amakwaniritsa Kupachika Mchiuno Mowongoka Mchiuno, pomwe amalunjika pamitsempha ndi m'munsi pamimba, kulimbikitsa kukula bwino kwa minofu yapakatikati ndikuwongolera mphamvu zozungulira.