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 ovuta omwe amawonjezera kukhazikika, mphamvu, komanso kukhazikika. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda masewera olimbitsa thupi, komanso anthu omwe akufuna kuwongolera mphamvu zawo komanso kuwongolera thupi lonse. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kwambiri kuti thupi lanu likhale lolimba, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira kupewa kuvulala polimbikitsa kugwirizanitsa ndi kugwirizanitsa bwino thupi lanu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa pulani limodzi la mwendo umodzi

• Ikani phazi lanu lakumanja pazingwe zonse ziwiri zoyimitsidwa, kuonetsetsa kuti ndi lotetezeka, ndiyeno sunthirani pamalo okwera ndi manja anu pansi pa mapewa anu ndi phazi lanu lakumanzere pansi.
• Kwezani phazi lanu lakumanzere pansi ndikulitambasulira molunjika kumbuyo kwanu, kuti mugwirizane ndi manja anu ndi phazi lanu lakumanja muzingwe zoyimitsidwa.
• Gwirani pakati panu ndikuwonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu mpaka kumapazi anu.
• Gwirani malowa kwa nthawi yomwe mukufuna, kenaka sinthani miyendo ndikubwereza ndondomekoyi.

Izinto zokwenza Kuyimitsidwa pulani limodzi la mwendo umodzi

• Kuyika Wophunzitsa Oyimitsidwa: Onetsetsani kuti wophunzitsa kuyimitsidwa ali pamtunda woyenera ndipo ali wokhazikika bwino. Zogwirizira ziyenera kukhala pafupifupi kutalika kwa mawondo ndipo zomangira ziyenera kukhala zolimba mukakhala pamalo a thabwa. Wophunzitsa kuyimitsidwa woyimitsidwa molakwika angayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
• Yesetsani Kuyenda Kwanu: Osathamangira masewera olimbitsa thupi. Mukamayenda pang'onopang'ono komanso mowongolera, m'pamenenso minofu yanu iyenera kugwira ntchito. Kuchita masewera olimbitsa thupi mothamanga kungakupangitseni kuti mutaya mphamvu ndi mawonekedwe, zomwe zingayambitse kuvulala.
• Osagwira Mpweya Wanu: Kumbukirani kupuma mofanana nthawi yonse yochita masewera olimbitsa thupi. Kugwira mpweya wanu

Kuyimitsidwa pulani limodzi la mwendo umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa pulani limodzi la mwendo umodzi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Single Leg Plank, koma ndikofunikira kuzindikira kuti ndikusintha kwapamwamba kwambiri kwa thabwa lachikhalidwe. Pamafunika nyonga yowonjezereka, kulinganiza, ndi kugwirizana. Ngati woyambitsa akufuna kuyesa, ayenera kukhala omasuka ndi thabwa lokhazikika ndi masewera ena oyambira oyambira. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera njira yoyenera ndi njira zopewera kuvulala komwe kungachitike. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri mwamsanga. Ngati mukuwona kuti masewerawa ndi ovuta kwambiri, ndi bwino kumangokhalira kuchita masewera olimbitsa thupi mpaka mutakhala ndi mphamvu zambiri.

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

• Kuyimitsidwa Kwa pulani Limodzi Limodzi Lokhala ndi Knee Tuck: Mu mtundu uwu, mumayamba moyika thabwa la mwendo umodzi kenako ndikukweza bondo lanu loyimitsidwa pachifuwa chanu, ndikulowetsa pakati panu.
• Kuyimitsa thabwa la mwendo umodzi ndi Hip Abduction: Izi zimaphatikizapo kuchita thabwa la mwendo umodzi ndikusuntha mwendo woimitsidwa kumbali ndi kumbuyo, kulunjika ku ntchafu ndi ntchafu zakunja.
• Kuyimitsidwa Kwa pulani Limodzi Limodzi Lokhala Ndi Arm Reach: Apa, mumasunga thabwa la mwendo umodzi uku mukufika kutsogolo ndi mkono wina, ndikutsutsa kusakhazikika kwanu komanso kukhazikika kwanu.
• Kuyimitsidwa Kwapulanga Limodzi Limodzi Lokhala ndi Leg Lift: Mukusintha uku, mumagwira thabwa la mwendo umodzi ndikukweza mwendo woyimitsidwa m'mwamba ndi pansi, ndikugwira ntchito zolimbitsa thupi ndi nyundo.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa pulani limodzi la mwendo umodzi?

• Suspension Push-ups: Zochitazi zimakwaniritsa pulani Yoyimitsidwa Yoyimitsidwa Yoyimitsidwa ndikugwiritsanso ntchito wophunzitsira kuyimitsidwa kuti atsutse kukhazikika ndikuchita pachimake, pomwe amayang'ana kwambiri minofu yam'mwamba, motero amapereka masewera olimbitsa thupi mokwanira.
• Pike Yoyimitsidwa: Zochitazi zimakwaniritsa pulani Yoyimitsidwa Yoyimitsidwa Yoyimitsidwa monga imagwiritsanso ntchito wophunzitsa kuyimitsidwa kuti ayang'ane minofu yapakati, koma poyang'ana pamunsi pa abs ndi ma flexers a m'chiuno, kupititsa patsogolo mphamvu zapakati komanso kukhazikika.