Kwezani mwendo wapambali

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kwezani mwendo wapambali

The Side Plank Leg Raise ndi masewera olimbitsa thupi ovuta omwe amathandizira kuti pakhale mphamvu, kukhazikika, komanso kukhazikika kwinaku akuyang'ananso ma glutes ndi olanda m'chiuno. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kuwongolera magwiridwe antchito ndi kuwongolera thupi. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo masewera awo, kusintha kaimidwe, kapena kujambula abs ndi minofu yawo yotsika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kwezani mwendo wapambali

• Sungani thupi lanu mowongoka kuchokera kumutu mpaka kumapazi, gwirani pachimake, ndikukweza m'chiuno mwanu pansi, ndikuwongolera mbali ya phazi lanu lakumunsi ndi mkono wanu.
• Ndi kulamulira, kwezani mwendo wanu wapamwamba momwe mungathere popanda kusokoneza mlingo wanu kapena makonzedwe a thupi lanu.
• Tsitsani mwendo wanu wam'mwamba mmbuyo pang'onopang'ono ndikuwongolera, kusunga chiuno chanu ndi thupi lanu molunjika.
• Bwerezani masitepe awa pakubwereza komwe mukufuna, kenaka sinthani mbali ndikubwereza ndi mwendo wina.

Izinto zokwenza Kwezani mwendo wapambali

• Pitirizani Kukhazikika: Pamene mukukweza mwendo wanu, pewani kugwedezeka mmbuyo ndi mtsogolo. Cholinga ndikusunga thupi lanu kuti likhale lokhazikika momwe mungathere kuti mukhale ndi pakati komanso ma glutes. Cholakwika chofala ndikusiya m'chiuno kugwedezeka kapena kuzungulira; azikwezera ndi kuchita mbali zonse kutsogolo.
• Mayendedwe Oyendetsedwa: Kwezani mwendo wanu wakumtunda pang'onopang'ono komanso mowongolera momwe mungathere popanda kusokoneza mawonekedwe anu, kenaka muchepetsenso. Pewani kulakwitsa kofulumira kusuntha kapena kugwiritsa ntchito mphamvu kuti mukweze mwendo wanu, chifukwa zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Kupuma Moyenera: Kumbukirani kupuma panthawi yochita masewera olimbitsa thupi. Pumani mpweya pamene mukukweza mwendo wanu ndi exh

Kwezani mwendo wapambali Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kwezani mwendo wapambali?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Side Plank Leg, koma zitha kukhala zovuta chifukwa zimafunikira kukhazikika komanso mphamvu yayikulu. Ndikoyenera kuti muyambe ndi thabwa lambali poyamba ndikuwonjezera pang'onopang'ono mmwamba mwendo kuti mphamvu ndi bwino zisinthe. Kusintha kungapangidwenso, monga kupumitsa bondo lapansi pansi. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kusapeza bwino kapena kupweteka, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kwezani mwendo wapambali?

• Dongosolo Lambali Lokweza Miyendo Yowongoka: Mtunduwu umafuna kuti mwendo wanu wam'mwamba ukhale wowongoka ndikuukweza m'mwamba momwe mungathere.
• Pulanji yam'mbali yokhala ndi Resistance Band Leg Kwezani: Mukusintha uku, gulu lotsutsa limawonjezedwa kuzungulira akakolo, ndikuwonjezera zovuta pamene mukukweza mwendo wanu wapamwamba.
• Plank Pambali yokhala ndi Hip Abduction: Mtunduwu umaphatikizapo kukweza mwendo wakumtunda ndikuwusuntha kutali ndi thupi kuti agwire kunja kwa ntchafu ndi ntchafu.
• Pulanji Yam'mbali yokhala ndi Kukweza Miyendo ndi Kugunda: Kusinthaku kumawonjezera kugwedezeka pamwamba pa kukweza kwa mwendo kuti muwonjezere kukhazikika kwanu komanso kukhazikika kwanu.

Izinto zokufunda ezishisa ezivumelekile Kwezani mwendo wapambali?

• "Mountain Climbers" ndi masewera olimbitsa thupi omwe amagwira ntchito pachimake ndi thupi lonse, mofanana ndi Side Plank Leg Raise, motero amawonjezera mphamvu ndi kupirira.
• Zochita za "Galu Mbalame" zimathandizira Kukweza Mlendo Wam'mbali chifukwa kumalimbikitsa kukhazikika kwapakati komanso kukhazikika, mofanana ndi Side Plank Leg Raise, komanso kumagwira ntchito zolimbitsa thupi zomwe zingathandize kukweza mwendo gawo la masewera a Side Plank.