Kuyimitsidwa Kukhala-mmwamba

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Hajarori
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Kuyimitsidwa Kukhala-mmwamba

Suspension Sit-up ndi ntchito yovuta kwambiri yomwe imagwiritsa ntchito wophunzitsa kuyimitsidwa kuti apititse patsogolo mphamvu zam'mimba komanso kukhazikika. Ndi yabwino kwa okonda masewera olimbitsa thupi omwe akufuna kulimbitsa mawonetseredwe awo apakati ndikuwongolera kuwongolera thupi lonse. Kuphatikizira zolimbitsa thupi izi muzochita zanu zolimbitsa thupi kungakuthandizeni kuwongolera bwino, kulimba mtima, komanso kulimbitsa thupi, zomwe zimapindulitsa pamasewera ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Kukhala-mmwamba

• Khalani pansi ndi nsana wanu pamalo okhazikika, ikani mapazi anu m'mapazi, ndipo mugone pansi ndi mawondo anu ndi mapazi pansi.
• Gwirani pakati panu ndikukweza m'chiuno mwanu pansi, kubweretsa mawondo anu pachifuwa chanu mogwedezeka.
• Pang'onopang'ono tsitsani thupi lanu mpaka pomwe mukuyambira, ndikuwonetsetsa kuti pachimake chanu chizigwira ntchito nthawi yonseyi.
• Bwerezani izi kuti muwerenge kuchuluka komwe mukufuna kubwereza, kukumbukira kusunga kuwongolera ndikusalola thupi lanu kugwedezeka uku ndi uku.

Izinto zokwenza Kuyimitsidwa Kukhala-mmwamba

• **Malo Oyenera**: Yambani ndi mapazi anu m'zingwe ndipo thupi lanu likukankhira mmwamba. Kenaka, gwedezani mawondo anu pachifuwa chanu, ndikugwedeza m'chiuno mwanu pamene mukuchita zimenezo. Pewani kulakwitsa kofala pogwiritsa ntchito msana wanu kuti mukokere mawondo anu; m'malo mwake, ganizirani kugwiritsa ntchito minofu yanu ya m'mimba.
• **Kuyenda Koyendetsedwa**: Chitani masewerawa pang'onopang'ono komanso molamulidwa. Pewani kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukoke mawondo anu mkati, chifukwa izi zingayambitse mawonekedwe osauka ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Njira Yopumira**: Kumbukirani kupuma moyenera. Pumulani pamene mukutambasula miyendo yanu ndikutulutsa mpweya pamene mukubweretsa mawondo anu

Kuyimitsidwa Kukhala-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Kukhala-mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Sit-up, koma ayenera kuyamba ndi mphamvu yotsika ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi kupirira zikukula. Ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Zitha kukhala zopindulitsa kwa oyamba kumene kuchita masewera olimbitsa thupi motsogozedwa ndi akatswiri ophunzitsidwa bwino kuti atsimikizire mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Kukhala-mmwamba?

• Kuyimitsidwa kwa Mwendo Umodzi Kukhala Mmwamba: Pakusiyana uku, mwendo umodzi wokha umaimitsidwa pamene wina umakhala pansi, ndikuwonjezera vuto linalake pachimake.
• Kuyimitsidwa Kuyimitsidwa Kuyimitsidwa: Izi zimaphatikizapo kupotoza torso pamwamba pa kayendedwe kakukhala kuti agwirizane ndi minofu ya oblique kuwonjezera pamimba.
• The Extended Arm Suspension Sit-up: Pakusinthika uku, manja amatambasulidwa pamwamba pamutu pomwe akupanga sit-up, kukulitsa zovuta komanso kuchititsa thupi lapamwamba kwambiri.
• The Pike Suspension Sit-up: Izi zimaphatikizapo kukoka mawondo ku chifuwa mu malo a pike pamwamba pa sit-up, ndikuwonjezera vuto linalake kumunsi kwa mimba.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Kukhala-mmwamba?

• Kuyimitsa Miyendo Kukweza : Zochitazi zimayang'ananso minofu ya m'mimba monga Suspension Sit-ups, koma imawonjezera vuto linalake mwa kuphatikiza ma flex hip flexors, omwe angathandize kupititsa patsogolo mphamvu zonse zapakati ndi kusinthasintha.
• Zopindika za ku Russia: Zopotoka zaku Russia zitha kukhala zothandiza kwambiri ku Suspension Sit-ups pomwe zimayang'ana minofu ya oblique, kupereka kulimbitsa thupi kokwanira komanso kuthandizira kulimbitsa mphamvu zozungulira, zomwe zimapindulitsa pazinthu zambiri zatsiku ndi tsiku ndi masewera.