Kuyimitsidwa pulani limodzi la mwendo umodzi

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

Ukuxhumana kwe Kuyimitsidwa pulani limodzi la mwendo umodzi

The Suspension Single Leg Plank ndi masewera olimbitsa thupi omwe amathandizira kuti pakhale mphamvu, kukhazikika, komanso kukhazikika poyang'ana ma abs, obliques, ndi minofu yakumbuyo yakumbuyo. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi milingo yamphamvu. Anthu angafune kuchita izi chifukwa sikuti zimangowonjezera kupirira kwa minofu komanso zimathandizira kukonza kaimidwe komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa pulani limodzi la mwendo umodzi

• Dzikhazikitseni pamalo okankhira mmwamba manja anu molunjika pansi pa mapewa anu pansi.
• Gwirizanitsani pachimake chanu ndikukweza thupi lanu mmwamba, ndikusunga thupi lanu molunjika kuchokera kumutu mpaka kumapazi.
• Gwirani izi kwa nthawi yomwe mukufuna, kuonetsetsa kuti m'chiuno mwanu musagwedezeke ndipo thupi lanu limakhala logwirizana.
• Mukagwira thabwalo, tsitsani thupi lanu mosamala pamalo oyambira ndikusintha phazi lanu pophunzitsa kuyimitsidwa kuti mubwereze masewerawo mbali inayo.

Izinto zokwenza Kuyimitsidwa pulani limodzi la mwendo umodzi

• Gwirani Ntchito Yanu: Chinsinsi chothandizira kwambiri pakuchita masewerawa ndikuphatikizana bwino pachimake chanu. Izi sizikutanthauza kuyamwa m'mimba mwako, koma kumangitsa minofu ya m'mimba ngati kuti mwatsala pang'ono kuponyedwa m'mimba. Izi zidzakuthandizani kukhazikika thupi lanu ndikuteteza kumbuyo kwanu.
• Pitirizani Kusamala: Cholakwika chofala ndikusiya mwendo woyimitsidwa ukugwedezeka, zomwe zingakuwonongeni ndikuchepetsa mphamvu ya masewerawo. Yesetsani kuti mwendo wanu woyimitsidwa ukhale chete momwe mungathere, pogwiritsa ntchito pachimake kuti mukhale bata.

Kuyimitsidwa pulani limodzi la mwendo umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa pulani limodzi la mwendo umodzi?

Kuchita masewera olimbitsa thupi a Suspension Single Leg Plank kumatha kukhala kovuta, makamaka kwa oyamba kumene, chifukwa kumafunikira mphamvu yayikulu komanso kukhazikika. Oyamba akhoza kulimbana ndi ntchitoyi poyamba. Komabe, amatha kuchitapo kanthu pang'onopang'ono podziwa kaye thabwa loyambira ndiyeno kuyesa kusiyanasiyana monga thabwa la mwendo umodzi pansi. Nthawi zonse zimalimbikitsidwa kuti zipite patsogolo pang'onopang'ono ndikumvetsera thupi lanu kuti mupewe kuvulala. Ngati mukukayika, ndibwino kuti mufunse malangizo kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa pulani limodzi la mwendo umodzi?

• Dongosolo Loyimitsidwa Lokhala Ndi Knee Tuck: Yambani pa thabwa loyimitsidwa nthawi zonse, kenaka bweretsani bondo limodzi pachifuwa chanu, gwirani, ndikubwerera pomwe mudayambira.
• Pulanji Yoyimitsidwa Yokhala ndi Leg Lift: Mukusintha uku, mumakweza mwendo umodzi pansi ndikusunga thabwa.
• Pulanji Yoyimitsidwa Ndi Hip Abduction: Yambani pamalo okhazikika a thabwa, kenaka sunthani mwendo umodzi kumbali ndikuibweretsanso pakati ndikusunga pakati.
• Pulanji Yoyimitsidwa yokhala ndi Arm Reach: Mukusintha uku, mumasunga thabwa pomwe mukufikira mkono umodzi patsogolo panu ndikuwubwezera pomwe poyambira.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa pulani limodzi la mwendo umodzi?

• Suspension Pike: The Suspension Pike ndi ntchito ina yayikulu yomwe imagwiritsa ntchito zingwe zoyimitsidwa, ndipo imakwaniritsa pulani ya mwendo umodzi poyang'ana m'munsi pamimba, ndikupatsanso masewera olimbitsa thupi pachimake chonse.
• Suspension Push-ups: Zochitazi zimagwiritsa ntchito zida zomwezo, ndipo ngakhale zimayang'ana kumtunda kwa thupi, zimagwiranso ntchito pachimake kuti pakhale bata, potero zimakwaniritsa cholinga champhamvu yapakatikati pa pulani ya Suspension Single Leg Plank.