Mawondo Akulendewera Kuzigongono

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Quadriceps, Sartorius

Ukuxhumana kwe Mawondo Akulendewera Kuzigongono

Zochita zolimbitsa thupi za Hanging Knees to Elbows ndizovuta kwambiri zolimbitsa thupi zomwe zimalimbitsa ma abs, obliques, ndi m'munsi kumbuyo, komanso kuwongolera kugwira komanso kuwongolera thupi lonse. Ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, ndi aliyense amene akufuna kuwonjezera mphamvu zawo komanso kukhazikika. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangopanga maziko amphamvu komanso zimathandizira kukhazikika, kaimidwe, ndi kayendetsedwe ka ntchito, zomwe ndizofunikira pazochitika za tsiku ndi tsiku ndi masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mawondo Akulendewera Kuzigongono

• Gwirani pakati panu, ndipo pamene mukuyang'ana miyendo ndi mapazi pamodzi, kwezani mawondo anu m'mwamba cha chifuwa chanu.
• Pitirizani kukweza mawondo anu kudutsa pachifuwa chanu, ndi cholinga chogwira zigongono zanu, kwinaku mukusunga thupi lanu mokhazikika momwe mungathere kuti musagwedezeke.
• Gwirani malowa kwa sekondi imodzi musanayambe kuchepetsa miyendo yanu pang'onopang'ono kubwerera kumalo oyambira, kuonetsetsa kuti kayendetsedwe kake kakuyendetsedwa kuti muwonjezere mphamvu ya masewerawo.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Mawondo Akulendewera Kuzigongono

• ** Yesetsani Kulimbitsa Thupi Lanu:** Mawondo olendewera mpaka m'zigongono ndi ntchito yolimbitsa thupi kwambiri. Mukakweza mawondo anu, phatikizani minofu yanu yayikulu m'malo modalira kuthamanga kapena kugwedezeka. Izi sizimangowonjezera mphamvu zolimbitsa thupi komanso zimachepetsa chiopsezo cha kuvulala.
• **Kuyenda Koyendetsedwa:** Pewani kuchita masewera olimbitsa thupi mothamanga. Kuyenda kulikonse kuyenera kukhala kochepa komanso koyendetsedwa. Izi zimathandiza kuonetsetsa kuti minofu yanu ikugwira ntchito mokwanira komanso kuchepetsa chiopsezo cha kuvulala.
• **Pewani Kukulitsa Mikono Yanu Mopambanitsa:** Ngakhale kuli kofunika kuti mupendeke pang'ono m'zigongono zanu kuti mupewe kukangana, onetsetsani kuti musatambasule kapena kutseka manja anu panthawi yochita masewera olimbitsa thupi. Izi zimatha kuvulaza chigongono pakapita nthawi.
• **Njira Yopumira:** Monga momwe zimakhalira ndi masewera olimbitsa thupi

Mawondo Akulendewera Kuzigongono Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mawondo Akulendewera Kuzigongono?

Inde, oyambira amatha kuchita masewera olimbitsa thupi a Hanging Knees to Elbows, komabe, zitha kukhala zovuta chifukwa zimafunikira mphamvu zam'mwamba zam'mwamba komanso kukhazikika kwapakati. Ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe abwino kuti musavulale. Ngati ndizovuta kwambiri, oyamba kumene atha kuyamba ndi masewera olimbitsa thupi osavuta monga kupachika bondo kapena kukweza mwendo kuti alimbitse mphamvu asanayambe kuchita masewera olimbitsa thupi a Hanging Knees to Elbows.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mawondo Akulendewera Kuzigongono?

• Kusintha kwa Maondo Oyimilira mpaka Kuzigono kumaphatikizapo kuyimirira mowongoka, kukweza mawondo anu mmwamba, ndi kuwagwira ndi zigongono zanu.
• Kusiyana kwa Mawondo mpaka Zigono kumafuna kuti mukhale pa benchi, kutsamira pang'ono, ndikukweza mawondo anu kuti mukhudze zigongono zanu.
• Kusintha kwa Mabvi ku Mabondo kutha kuchitidwa pa benchi yokhotakhota, pomwe mumagona ndikukweza mawondo anu kuti mukhudze zigongono zanu.
• Kusiyanasiyana kwa Swiss Ball Knees to Elbows kumaphatikizapo kugwiritsa ntchito mpira wokhazikika pomwe mumagona ndi msana wanu pa mpira, ndikukweza mawondo anu kuti agwire zigongono zanu.

Izinto zokufunda ezishisa ezivumelekile Mawondo Akulendewera Kuzigongono?

• Kupotoza kwa ku Russia ndi ntchito ina yopindulitsa yomwe imathandizira Mawondo Opachika mpaka Mabondo, chifukwa imagwira ntchito pa minofu ya oblique, kukulitsa luso lanu lopotoza ndi kutembenuza thupi lanu panthawi yopachika.
• Kukweza miyendo, kaya kugonekedwa pansi kapena kulendewera, kumatha kuthandizira Mawondo Opachika ku Zigongono pamene amayang'ana minofu ya m'mimba, kupititsa patsogolo mphamvu zapakati zomwe zimafunikira kuti achite masewera olimbitsa thupi bwino.