M'mimba 4 points

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe M'mimba 4 points

Zochita zolimbitsa thupi za 4 Points pamimba ndizolimbitsa thupi zomwe zimalimbana ndi minofu ya m'mimba, zomwe zimathandiza kuwongolera bwino, kaimidwe, komanso kulimbitsa thupi kwathunthu. Zochita izi ndi zabwino kwa anthu pamagulu onse olimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo kukhazikika kwapakati komanso kuchepetsa ululu wammbuyo. Anthu angafune kuchita izi chifukwa sizimangothandizira kukwaniritsa gawo lapakati, komanso zimathandizira kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi M'mimba 4 points

• Gwirani pakati panu ndikukweza dzanja lanu lamanja ndi bondo lakumanzere pansi, kutulutsa dzanja lanu lamanja patsogolo panu ndi mwendo wanu wakumanzere kumbuyo kwanu, ndikusunga zonse ziwiri zofanana pansi.
• Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti msana wanu umakhala wowongoka ndipo kuyang'ana kwanu kuli pansi kuti mukhale osalowerera ndale.
• Pang'onopang'ono bweretsani dzanja lanu ndi bondo kubwerera kumalo oyambira.
• Bwerezani zolimbitsa thupi kumbali ina, kukweza dzanja lanu lamanzere ndi bondo lakumanja nthawi ino, kuti mutsirize kubwereza kumodzi kwathunthu.

Izinto zokwenza M'mimba 4 points

• Gwirani Ntchito Yanu: Chinsinsi cha ntchitoyi ndikugwirizanitsa minofu yanu yapakati. Osamangochita zomwe zikuchitika; m'malo mwake, gwirani mwamphamvu minofu yanu yam'mimba nthawi yonse yochita masewera olimbitsa thupi. Cholakwika chofala ndikulola m'munsi kumbuyo kugwedezeka kapena kugwedezeka mopitirira muyeso, zomwe zingayambitse ululu wammbuyo. Sungani msana wanu wosalowerera ndale ndipo mimba yanu imakokera ku msana wanu kuti mupewe izi.
• Mayendedwe Oyendetsedwa: Yendani pang'onopang'ono komanso molamulidwa. Kuthamangira mumayendedwe kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Onetsetsani kuti mukutulutsa mpweya pamene mukukweza mkono kapena mwendo wanu ndikupuma pamene mukutsitsa pansi. Izi zidzakuthandizani kukhalabe olamulira ndi okhazikika.
• Pewani kugwiritsa ntchito mankhwala osokoneza bongo

M'mimba 4 points Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda M'mimba 4 points?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a M'mimba 4. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera mphamvu yolimbitsa thupi. Zochita izi zimathandiza kulimbitsa minofu yapakati ndikuwongolera bwino komanso kukhazikika. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akutsogolereni mayendedwe kuti muwonetsetse kuti mukuzichita moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo M'mimba 4 points?

• Kuchita Zolimbitsa Thupi Pamimba Zokhala Pazinayi kumaphatikizapo kukhala pampando, kusunga nsana wanu mowongoka, kukokera mimba yanu kumtunda ndikugwira malowo.
• Kuchita Zolimbitsa Thupi za Pamimba Zoyimirira Zinayi zimafuna kuti muyime molunjika, mutulutse mpweya, kuyamwa m'mimba mwanu momwe mungathere, ndikugwira kwa masekondi angapo.
• Kuchita Zochita Zolimbitsa Thupi Zam'mimba Zogona Zinayi kumaphatikizapo kugona pansi chagada, kutulutsa mpweya, ndi kukoka batani lamimba kumtunda wanu, kugwira kwakanthawi musanatuluke.
• The Plank Four Point Abdominal Exercise ndizovuta kwambiri momwe mumalowera thabwa, kutulutsa mpweya wonse, kukokera mimba yanu kumtunda wanu, ndikugwira.

Izinto zokufunda ezishisa ezivumelekile M'mimba 4 points?

• Bicycle Crunches imathandizanso pamimba 4 mfundo pamene ikuyang'ana pa rectus abdominis ndi obliques, kupititsa patsogolo mphamvu ya m'mimba ndi kupirira.
• Zopotoza za ku Russia ndizochita zolimbitsa thupi kwambiri chifukwa sizimangoyang'ana minofu ya m'mimba komanso ma obliques, omwe amathandiza kupititsa patsogolo mphamvu zozungulira, zomwe ndizofunikira kwambiri pamimba 4 mfundo.