Kwezerani Mwendo

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: , Adductor Longus, Pectineous, Serratus Anterior, Tensor Fasciae Latae

Ukuxhumana kwe Kwezerani Mwendo

The Hanging Leg Raise ndi masewera olimbitsa thupi omwe amayang'ana m'munsi abs, komanso amalimbitsa abs apamwamba, ma flex hip flexors, ndi kumbuyo. Ndiwoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa mphamvu zawo zam'mimba ndi matanthauzidwe awo. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti zikhale zogwira mtima pakuwongolera kukhazikika kwapakati, kupititsa patsogolo kulamulira kwa thupi ndi kusinthasintha, ndikuthandizira papaketi lachisanu ndi chimodzi lodziwika bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kwezerani Mwendo

• Gwirani kapamwamba ndi manja onse awiri, kuwasunga m'lifupi mwake m'lifupi, ndikupachika pa bar ndi manja anu ndi miyendo yanu.
• Yambani masewerawa pokweza miyendo yanu pang'onopang'ono patsogolo panu, kuisunga mowongoka ndikuikweza m'mwamba momwe mungathere, mpaka pamakona a digirii 90 ndi torso yanu.
• Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse miyendo yanu pang'onopang'ono kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake.
• Bwerezerani njirayi pa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera ndikuwongolera nthawi yonse yobwerezabwereza.

Izinto zokwenza Kwezerani Mwendo

• **Mayendedwe Olamuliridwa**: Kulakwitsa kwina kofala ndikuchita masewera olimbitsa thupi mwachangu kwambiri. Kukweza mwendo wolendewera sikukhudzana ndi liwiro koma kusuntha koyendetsedwa mwadala. Kwezani miyendo yanu pang'onopang'ono ndikutsitsa pang'onopang'ono kuti muwonetsetse kuti mukugwiritsa ntchito minofu, osati kuthamanga.
• **Kupuma**: Kumbukirani kupuma panthawi yolimbitsa thupi. Pumani mpweya pamene mukukweza miyendo yanu ndikutulutsa mpweya pamene mukutsitsa. Kupuma koyenera sikumangokuthandizani kuti mukhalebe ndi mphamvu zowonjezera komanso kuti minofu yanu ikhale ndi okosijeni.
• **Range of Motion**: Osayesa kukweza miyendo yanu kwambiri. Mayendedwe anu akuyenera kukhala kuyambira pakulendewera pansi mpaka kukweza miyendo yanu mpaka atafanana ndi nthaka. Kukweza

Kwezerani Mwendo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kwezerani Mwendo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Hanging Leg Raise, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa mawonekedwe osati kuchuluka kwa kubwereza. Oyamba kumene angayambe ndi kusintha kosinthika kwa masewera olimbitsa thupi, monga kukweza bondo, ndikupita patsogolo pang'onopang'ono kukweza mwendo wonse pamene mphamvu zawo zikukula. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kwezerani Mwendo?

• Kusiyana kwachiwiri ndi Kuwongoka kwa Myendo Wopachika Mwendo Kukweza, komwe mumasunga miyendo yanu mowongoka pamene mukuikweza, kuonjezera zovuta ndikugwirizanitsa minofu yanu yapakati.
• Kusiyanitsa kwachitatu ndi Mbali-Kumbali Yopachika Leg Kukweza, komwe mumakweza miyendo yanu ndikuyigwedeza kuchokera mbali ndi mbali, ndikulunjika minofu yanu yozungulira.
• Kusiyana kwachinayi ndi Weighted Hanging Leg Kukweza, kumene mumagwira kulemera pakati pa mapazi anu pamene mukukweza miyendo yanu, kuwonjezera kukana ndi kutsutsa.
• Kusiyana kwachisanu ndi Hanging Knee Twist, komwe mumapinda mawondo anu ndikuwakweza pamene mukupotoza torso yanu, kupititsa patsogolo kugwirizanitsa kwa minofu yanu ya oblique.

Izinto zokufunda ezishisa ezivumelekile Kwezerani Mwendo?

• Zopotoza za ku Russia zimathanso kupititsa patsogolo ubwino wa Kupachika Miyendo Kukweza chifukwa amagwira ntchito pa obliques, minofu yomwe ili pambali pa mimba yanu, kupereka masewera olimbitsa thupi a m'mimba ndikuwongolera kayendetsedwe kanu kokhotakhota komwe kuli kofunikira pamasewera ambiri ndi zochitika za tsiku ndi tsiku.
• Bicycle Crunch ndi ntchito ina yomwe imathandizira Kupachika Leg Kukweza bwino, chifukwa imayang'ana kumtunda ndi kumunsi kwa abs, komanso obliques, motero kumathandiza kumanga maziko amphamvu ndi oyenerera, omwe angapangitse kuti ntchito yanu ikhale yowonjezereka mu Kukweza Leg Leg.