Leg Kokani Mbali

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

Ukuxhumana kwe Leg Kokani Mbali

The Leg Pull Side ndi masewera olimbitsa thupi a Pilates omwe amalimbitsa pachimake, mikono, ndi mapewa ndikuwongolera bwino komanso kulumikizana. Ndi yabwino kwa okonda zolimbitsa thupi apakati mpaka apamwamba omwe akufuna kuwongolera kuwongolera thupi ndi kukhazikika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kukonza kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira kuti mukhale ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Leg Kokani Mbali

• Onetsetsani kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
• Kwezani mwendo wanu wakumanzere pang'onopang'ono momwe mungathere, ndikusunga pachimake pachimake ndikusunga bwino.
• Gwirani malowo kwa masekondi angapo, kenaka muchepetse mwendo wanu pang'onopang'ono kubwerera kumalo oyambira.
• Bwerezani zolimbitsa thupi kumbali inayo posinthira ku dzanja lanu lamanzere ndikukweza mwendo wanu wakumanja.

Izinto zokwenza Leg Kokani Mbali

• Arm Position: Dzanja lanu lothandizira liyenera kukhala pansi pa phewa lanu. Pewani kulola phewa lanu kukwawa molunjika khutu, zomwe zingayambitse kupsinjika. Onetsetsani kuti dzanja lanu, chigongono, ndi phewa zili mumzere wowongoka kuti mugawane kulemera kwanu molingana ndikupewa kupsinjika kosafunikira pamalumikizidwe anu.
• Mayendedwe Oyendetsedwa: Kukweza mwendo kuyenera kukhala kayendetsedwe koyendetsedwa. Kulakwitsa kofala ndiko kukankha kapena kugwedeza mwendo, womwe umagwiritsa ntchito mphamvu osati mphamvu ya minofu. Kwezani mwendo wanu pogwiritsa ntchito glute ndi minofu ya m'chiuno, ndikuyitsitsa ndikuwongolera. Izi zidzatsimikizira kuti mukupeza zambiri pazochita zolimbitsa thupi komanso

Leg Kokani Mbali Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Leg Kokani Mbali?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Leg Pull Side, koma zingakhale zovuta chifukwa zimafuna mphamvu, mphamvu, ndi mgwirizano. Ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ngati ndizovuta kwambiri, oyamba kumene amatha kusintha masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi mosavuta kuti akulitse mphamvu zawo. Ndibwinonso kukhala ndi mphunzitsi kapena mlangizi kuti awonetsetse kuti ntchitoyo ikuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Leg Kokani Mbali?

• "Myendo Umodzi Wakukoka Mbali" ndi kusiyana kwina, komwe mumakweza mwendo umodzi uku mukukhala ndi thabwa lakumbali, ndikuwonjezera zovuta pamlingo wanu ndi mphamvu zanu.
• The "Extended Arm Leg Pull Side" imaphatikizapo kutambasula mkono mmwamba m'malo mousunga m'chiuno, kuonjezera kuchuluka kwa zovuta komanso kugwirizanitsa minofu ya mapewa.
• "Kulemera kwa Leg Kukokera Mbali" kumawonjezera vuto linalake pogwira dumbbell kapena kulemera kwa phazi pa mwendo wokwezedwa, kuonjezera kukana ndikugwira ntchito minofu ya mwendo kwambiri.
• Potsirizira pake, "Leg Pull Side with Twist" imaphatikizapo kuwonjezera kupotoza kwa torso pamene mukweza mwendo wanu, kugwiritsira ntchito obliques ndi kuwonjezera chinthu cha cardio ku masewerawo.

Izinto zokufunda ezishisa ezivumelekile Leg Kokani Mbali?

• Bicycle Crunch ndi ntchito ina yomwe imathandizira Leg Pull Side pamene imagwira ntchito abs, hip flexors, ndi m'munsi kumbuyo, kupititsa patsogolo mphamvu zapakati ndi kusinthasintha zomwe zingathandize popanga Leg Pull Side ndi mawonekedwe abwino komanso ogwira ntchito.
• Zochita zolimbitsa thupi za Clamshell zimakhala zopindulitsa chifukwa zimayang'ana m'chiuno ndi glutes, mofanana ndi Leg Pull Side, motero kumapangitsanso mphamvu zochepa za thupi ndi kukhazikika, komanso kumapangitsa kuti athe kulamulira ndi kuwongolera kayendetsedwe ka miyendo panthawi ya Leg Pull Side.