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Kuthandizidwa Kunama Mwendo Kwezani Ndi Lateral Kuponya Pansi

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiKuhusisha winywera ya kazi.
Imimiselo eqhaphoObliques, Rectus Abdominis
Amashwa eqhapho, Adductor Longus, Sartorius, Tensor Fasciae Latae
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Ukuxhumana kwe Kuthandizidwa Kunama Mwendo Kwezani Ndi Lateral Kuponya Pansi

The Assisted Lying Leg Raise with Lateral Throw Down ndi masewera olimbitsa thupi omwe amapangidwa kuti alimbitse pakati panu, kukulitsa kusinthasintha kwanu, ndikuwongolera bwino. Ndizopindulitsa makamaka kwa othamanga, okonda masewera olimbitsa thupi, ndi anthu omwe akufuna kupititsa patsogolo machitidwe awo a thupi ndi kukhazikika. Wina angafune kuchita nawo masewerawa kuti awonjezere mphamvu za m'mimba, kuwongolera magwiridwe antchito a thupi lawo, ndikulimbikitsa kulimbitsa thupi kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthandizidwa Kunama Mwendo Kwezani Ndi Lateral Kuponya Pansi

  • Wokondedwa wanu ayime kumanja kwanu. Kwezani mwendo wanu wakumanja kwa mnzanu, mwendo wanu wowongoka.
  • Wokondedwa wanuyo ayenera kukankhira mwendo wanu pansi mozungulira kumbali yanu yakumanzere, ndikumakaniza.
  • Pogwiritsa ntchito minofu ya m'mimba, pewani kukankhira ndikuyesa kubweretsa mwendo wanu pamalo oyamba.
  • Bwerezaninso izi kuti mubwereze nambala yomwe mukufuna ndipo kenaka sinthani kupita ku mwendo wakumanzere mnzanu atayima kumanzere kwanu.

Izinto zokwenza Kuthandizidwa Kunama Mwendo Kwezani Ndi Lateral Kuponya Pansi

  • Mayendedwe Oyendetsedwa: Pewani kulola wokondedwa wanu kuponya mwendo wanu pansi mwachangu kwambiri. Zochitazi ziyenera kuchitidwa ndi mayendedwe oyendetsedwa bwino kuti muwonetsetse kuti mukugwira minofu yoyenera osati kuvulala. Wokondedwa wanu ayenera kuponya mwendo wanu pansi pang'onopang'ono koma mwamphamvu, ndipo muyenera kukana kuponyera pogwiritsira ntchito minofu yanu yapakati ndi ya miyendo.
  • Phatikizani Pakatikati Panu: Cholakwika chimodzi chofala ndikusagwiritsa ntchito bwino minofu yapakatikati. Onetsetsani kuti mukugwira minofu ya m'mimba mwanu pamene mnzanu akuponya mwendo wanu pansi ndikuwukweza m'mwamba. Izi zidzathandiza kuti m'mimba mukhale mphamvu ndi bata.
  • Pewani Kupinda Bondo: Sungani mwendo wanu mowongoka momwe mungathere panthawi yolimbitsa thupi. Kupinda bondo

Kuthandizidwa Kunama Mwendo Kwezani Ndi Lateral Kuponya Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthandizidwa Kunama Mwendo Kwezani Ndi Lateral Kuponya Pansi?

Kuthandizira Kunama Mwendo Kukweza ndi Kuponya Pansi Pansi Zochita zolimbitsa thupi zitha kukhala zovuta kwa oyamba kumene chifukwa zimafunikira mphamvu yayikulu komanso kulumikizana. Komabe, oyamba kumene akhoza kuyesa ndi zosintha zina ndi chithandizo. Ndikofunika kuti muyambe ndi mphamvu yopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu ndi chipiriro zikukula. Ndikofunikiranso kuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwamveka, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthandizidwa Kunama Mwendo Kwezani Ndi Lateral Kuponya Pansi?

  • Myendo Wonama Mosathandizidwa Kukweza ndi Lateral Throw Down ndikusintha kovutirapo komwe munthu amachita masewera olimbitsa thupi popanda kuthandizidwa, akudalira mphamvu zawo zazikulu kuti athe kuwongolera kayendetsedwe kake.
  • Kuthandizira Kunama Mwendo Kukweza ndi Lateral Kutaya Pansi pogwiritsa ntchito Mpira wa Mankhwala kumawonjezera chinthu china chovuta pophatikiza mpira wolemera, womwe munthuyo amayenera kuuwongolera panthawi yolimbitsa thupi.
  • Myendo Wothandizidwa Wonama Kukweza ndi Kutaya Pansi Pansi kumaphatikizapo mnzanuyo kuponyera miyendo kumanzere ndi kumanja, ndikuwonjezera kufunikira kwa minofu ya oblique.
  • Kuyimilira mwendo umodzi Wothandizira Kukweza ndi Lateral Throw Down ndiko kusintha komwe mwendo umodzi umasungidwa pansi pomwe winawo umakwezedwa ndikuponyedwa pansi, kupangitsa kuti ikhale yolunjika kwambiri.

Izinto zokufunda ezishisa ezivumelekile Kuthandizidwa Kunama Mwendo Kwezani Ndi Lateral Kuponya Pansi?

  • Kupotoza kwa Russian ndi ntchito ina yowonjezereka chifukwa imaphatikizapo kupotoza kofanana kwa Lateral Throw Down, kuthandizira kupanga mphamvu zozungulira ndikuwongolera mphamvu za obliques, zomwe ndizofunikira kwambiri kuti zikhale bwino komanso zokhazikika.
  • Mapulani amakhalanso opindulitsa ochita masewera olimbitsa thupi, pamene amalimbitsa pachimake chonse, kuphatikizapo minofu yomwe imapangitsa kuti msana ukhale wolimba, womwe umagwiritsidwa ntchito panthawi ya Lateral Throw Down movement, motero kumapangitsanso mphamvu zonse zapakati ndikuchepetsa chiopsezo cha kuvulala.

Amaxabiso angamahlekwane kanye Kuthandizidwa Kunama Mwendo Kwezani Ndi Lateral Kuponya Pansi

  • Kuchita Zolimbitsa Thupi Zothandizira Kukweza Miyendo
  • Kulimbitsa M'chiuno Targeting
  • Kuthandizidwa Kunama Mwendo
  • Zolimbitsa Thupi Zapambuyo Pansi
  • Zochita Zolimbitsa M'chiuno
  • Kukwezera Miyendo Yothandizira M'chiuno
  • Lateral Ponyani Pansi Mwendo Kwezani
  • Ntchito Yothandizira M'chiuno
  • Kugona mwendo Kwezani ndi Thandizo
  • Ponyani M'chiuno Pansi Zochita Zolimbitsa Thupi