Mikono Pamwamba Full Sit-up

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili., Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae, Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Latissimus Dorsi, Obliques, Teres Major

Ukuxhumana kwe Mikono Pamwamba Full Sit-up

The Arms Overhead Full Sit-up ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba, kusintha kusinthasintha, komanso kumapangitsa kuti thupi likhale bwino. Ndizoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akufuna kupanga maziko olimba, okhazikika. Anthu angafune kuchita izi chifukwa sizimangowonjezera mphamvu, komanso zimathandizira kukonza kaimidwe, kuchepetsa ululu wammbuyo, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mikono Pamwamba Full Sit-up

• Kutambasula manja anu, gwirani minofu yanu yam'mimba ndikuyamba kukweza thupi lanu lakumtunda kuchoka pansi, ndikugwada m'chiuno.
• Pitirizani kukweza thupi lanu lakumtunda, kusunga manja anu mowongoka ndikugwirizana ndi makutu anu, mpaka mutakhala pansi.
• Gwirani izi kwakanthawi, kuwonetsetsa kuti minofu yanu yayikulu ikugwirabe ntchito.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira, kusunga mikono yanu yotambasula pamwamba pa kayendetsedwe kake. Bwerezani zolimbitsa thupi kuti muwerenge kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Mikono Pamwamba Full Sit-up

• Sungani Mafomu Olondola: Pazochita izi, yambani mwagona chagada chagada ndi mikono yotambasulira kumutu. Pamene mukhala tsonga, sungani manja anu molingana ndi makutu anu. Pewani cholakwika chofala chokoka khosi kapena mutu ndi manja anu, zomwe zingayambitse kupsinjika. M'malo mwake, ganizirani kugwiritsa ntchito minofu ya m'mimba kuti mukweze thupi lanu.
• Yesetsani Kuyenda Kwanu: Cholakwika china chofala ndikuthamangira pa sit-up. Ndikofunikira kuchita masewera olimbitsa thupi pang'onopang'ono, mowongolera. Izi sizimangotsimikizira kuti mukugwira ntchito zolimbitsa thupi komanso zimachepetsa chiopsezo cha kuvulala. Dzichepetseni pansi mpaka pansi pang'onopang'ono monga momwe mumachitira

Mikono Pamwamba Full Sit-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mikono Pamwamba Full Sit-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Arms Overhead Full Sit-up, koma atha kuwona kuti ndizovuta chifukwa zimafunikira mphamvu yayikulu. Ndikofunikira kuti muyambe ndi ma sit-ups kapena ma crunches kuti mukhale ndi mphamvu yayikulu musanapitirire kumitundu yapamwamba kwambiri monga Arms Overhead Full Sit-up. Monga nthawi zonse, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kwachitika, ntchitoyo iyenera kuyimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mikono Pamwamba Full Sit-up?

• The Medicine Ball Overhead Sit-up: Kusiyanaku kumaphatikizapo kugwira mpira wamankhwala ndi manja onse awiri. Mumayamba ndi kugona chagada ndi mawondo anu, mapazi ali pansi, ndipo mpira wamankhwala umakhala pamwamba. Pamene mukukhala, sungani mpirawo pamwamba pake ndikutsitsanso pansi.
• The Russian Twist Sit-up: Yambani pamalo omwewo monga kukhala-mmwamba nthawi zonse, koma pamene mukubwera, potozani torso yanu kumbali imodzi, kenaka mutsike pansi. Pakukhala-mmwamba kwina, pindani torso yanu mbali inayo. Kusiyanasiyana kumeneku kumaphatikizapo obliques kuwonjezera pa pachimake.
• The Weighted Overhead Sit-up: Kusiyanaku kuli

Izinto zokufunda ezishisa ezivumelekile Mikono Pamwamba Full Sit-up?

• Zopindika za ku Russia: Zopindika za ku Russia zimayang'ana minofu ya oblique, yomwe imathandizira kuyenda mozungulira panthawi ya Arms Overhead Full Sit-up, kuthandiza kukulitsa mphamvu zam'mimba komanso kukhazikika.
• Kukweza Miyendo: Kukweza mwendo kumalimbitsa minofu ya m'munsi mwamimba, yomwe imachitika panthawi yopita kumtunda kwa Arms Overhead Full Sit-up, motero kumapangitsa kuti ntchitoyi ikhale yogwira mtima.