Kuyimirira Pang'ono Kasinthasintha

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae, Gluteus Medius

Ukuxhumana kwe Kuyimirira Pang'ono Kasinthasintha

The Standing Low Body Rotation ndi masewera olimbitsa thupi omwe amayang'ana minofu yapakati, makamaka kulimbitsa mphamvu ya m'mimba ndikuwongolera kusinthasintha. Ndi yabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zamasewera ngati gofu kapena tennis. Kuchita masewero olimbitsa thupi kungathandize kuti mukhale ndi kaimidwe kabwino, kukhazikika bwino, komanso kuchita bwino pazochitika zosiyanasiyana zolimbitsa thupi zomwe zimafuna kupotoza kapena kutembenuka.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Pang'ono Kasinthasintha

• Kwezani manja anu patsogolo panu pachifuwa, kugwirizanitsa manja anu pamodzi kapena kugwira cholemera chopepuka.
• Pang'onopang'ono tembenuzani torso yanu kumanja, kusunga chiuno ndi miyendo yanu, ndikutembenuka kuchokera m'chiuno mwanu.
• Gwirani izi kwa masekondi angapo, kenako tembenuzani pang'onopang'ono torso yanu kubwerera pakati.
• Bwerezani kusuntha komweko kumanzere, kutembenuza torso yanu ndikusunga chiuno ndi miyendo yanu.

Izinto zokwenza Kuyimirira Pang'ono Kasinthasintha

• **Kuzungulira Kosalala**: Kuzungulira kuyenera kukhala kosalala komanso koyendetsedwa, kochokera m'chiuno ndi m'chiuno, osati mapewa. Kulakwitsa kofala ndiko kugwiritsa ntchito kumtunda kwa thupi kuti apange mphamvu, zomwe zimatha kusokoneza msana ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Yang'anani pa Kupuma**: Pumani mpweya mukamazungulira ndikupuma pomwe mukubwerera pomwe mudayambira. Izi zimathandiza kuti muziyenda bwino ndikuwonjezera mpweya wa okosijeni ku minofu yanu, zomwe zimapangitsa kuti ntchitoyo ikhale yogwira mtima.
• **Pewani Kuzungulira Kwambiri**: Kuzungulira mopitirira muyeso kungayambitse kupsinjika kosafunikira pa msana wanu ndipo kungayambitse kuvulala. Tembenukirani momwe thupi lanu likuloleza.
• ** Kugwiritsa Ntchito Zida **: Ngati mukugwiritsa ntchito gulu lokana kapena makina a chingwe,

Kuyimirira Pang'ono Kasinthasintha Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira Pang'ono Kasinthasintha?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Standing Low Body Rotation. Ndi masewera olimbitsa thupi osavuta komanso othandiza omwe amathandizira kuti pakhale mphamvu komanso kusinthasintha. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zoyenda pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zawo ndi kusinthasintha zikuyenda bwino. Ayeneranso kuwonetsetsa kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Ngati akumva kupweteka kapena kusapeza bwino, ayenera kusiya kuchita masewera olimbitsa thupi ndipo mwina afunsane ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Pang'ono Kasinthasintha?

• The High Plank Body Rotation: Kusintha kumeneku kumasintha zochitikazo kukhala malo apamwamba a thabwa, ndikuwonjezera vuto linalake pakatikati ndi paphewa.
• Kusinthasintha kwa Thupi Logona: Kusinthaku kumachitika mutagona kumbuyo kwanu, zomwe zingakhale zosavuta kwa oyamba kumene kapena omwe ali ndi vuto lakumbuyo.
• Kuzungulira kwa Thupi Lamaondo: Kusintha kumeneku kumachitidwa kuchokera kumalo ogwada, omwe angathandize kuti agwirizane ndi glutes ndi kuchepetsa msana bwino.
• Kuzungulira Kwa Thupi Limodzi ndi Mwendo Umodzi: Kusintha kumeneku kumawonjezera vuto, pamene mukuchita masewera olimbitsa thupi mutayimirira mwendo umodzi.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira Pang'ono Kasinthasintha?

• Zochita za Wood Chop zimakwaniritsa Kuyimirira kwa Thupi Lapansi monga momwe zimakhalira kusuntha kofananako, kupititsa patsogolo mphamvu zozungulira komanso kukhazikika pachimake.
• The Medicine Ball Slam ndi masewera ena okhudzana, chifukwa sikuti amangolimbitsa pachimake komanso amaphatikizapo thupi lapamwamba ndi thupi lochepa, kuwongolera kugwirizana ndi mphamvu zonse, zomwe zimakhala zopindulitsa pakuchita kwa Standing Low Body Rotation.