Thumbnail for the video of exercise: Mpira Wamankhwala Khalani pamwamba

Mpira Wamankhwala Khalani pamwamba

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.

IdivayisiGoma Rembe

Imimiselo eqhaphoIliopsoas, Rectus Abdominis

Amashwa eqhapho, Adductor Longus, Deltoid Posterior, Obliques, Pectineous, Quadriceps, Sartorius, Teres Major

Asa zokubonisa:

Jack Split Crunches demonstration

Jack Split Crunches

Kutulutsidwa kwa Wheel Yothandizira Gulu demonstration

Kutulutsidwa kwa Wheel Yothandizira Gulu

Kugona Mwendo Kwezani Benchi Yosalala demonstration

Kugona Mwendo Kwezani Benchi Yosalala

Kukhazikika Kwa Mpira Wozungulira demonstration

Kukhazikika Kwa Mpira Wozungulira

Kutulutsidwa kwa Wheel demonstration

Kutulutsidwa kwa Wheel

Kukwezerani Mwendo Woongoka demonstration

Kukwezerani Mwendo Woongoka

Kutulutsidwa kwa Barbell demonstration

Kutulutsidwa kwa Barbell

Jackknife Sit-Up demonstration

Jackknife Sit-Up

Yesani Leg Hip Kwezani demonstration

Yesani Leg Hip Kwezani

V-up demonstration

V-up

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Mpira Wamankhwala Khalani pamwamba

The Medicine Ball Sit-Up ndi masewera olimbitsa thupi omwe amalimbitsa pachimake, amawongolera bwino, komanso amalimbitsa thupi. Ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zam'mimba ndi kukhazikika kwa thupi lonse. Anthu angafune kuchita masewerawa chifukwa sikuti amangolimbana ndi magulu angapo a minofu komanso amathandizira kulumikizana komanso kulimba mtima, zomwe zimapangitsa kuti zochitika za tsiku ndi tsiku zikhale zosavuta komanso zolimbikitsa kuchita bwino pamasewera osiyanasiyana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mpira Wamankhwala Khalani pamwamba

Phimbani mawondo anu ndikuyika mapazi anu pansi motalikirana motalikirana ndi chiuno.
Pamene mukutulutsa mpweya, gwirani pakati panu kuti mukweze thupi lanu lakumtunda kuchoka pansi, kubweretsa mpira wamankhwala m'mawondo anu.
Pamwamba pa kayendetsedwe kake, gwirani kwa kamphindi kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira pamene mukupuma.
Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mayendedwe anu azikhala olamulirika komanso pachimake chanu chonse.

Izinto zokwenza Mpira Wamankhwala Khalani pamwamba

**Gwiritsani Ntchito Pakatikati Mwanu**: Onetsetsani kuti mukuchita masewera olimbitsa thupi. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kapena mphamvu ya manja anu kukhala tsonga, osati minofu ya m'mimba. Kuti mupindule kwambiri ndi masewera olimbitsa thupi, yang'anani kwambiri pakugwira abs yanu pamene mukukweza torso ndikukankhira mpira mmwamba.
**Kuyenda Koyendetsedwa**: Chitani kayendetsedwe kake pang'onopang'ono komanso molamulidwa. Pewani kulakwitsa pothamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu. Kuchita bwino kwa Mankhwala

Mpira Wamankhwala Khalani pamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mpira Wamankhwala Khalani pamwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Medicine Ball Sit-up. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene amamanga mphamvu, amatha kuwonjezera kulemera kwa mpira wamankhwala pang'onopang'ono. Ndizothandizanso kukhala ndi mphunzitsi kapena mnzanu wodziwa kulimbitsa thupi kuti awone mawonekedwe awo kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mpira Wamankhwala Khalani pamwamba?

Mpira wa Mankhwala V-Up: Mu kusiyana kumeneku, mumagwira mpira wamankhwala pamwamba pa mutu wanu pamene mukuchita V-up, kubweretsa mpira kumapazi anu pamwamba pa kayendetsedwe kake.
Mankhwala Mpira Pamwamba Ponyani Pamwamba: Mtunduwu umaphatikizapo kuponyera mpira wamankhwala pamutu pamene mukukhala, kuugwira pamene mukugona pansi.
Medicine Ball Slam Sit-Up: Kusiyanitsa uku kumaphatikizapo kumenyetsa mpira wamankhwala pansi pamene mukukhala, kuwugwira pakuwombera pamene mukugona pansi.
Medicine Ball Toe Touch: Mukusintha uku, mumagwira mpira wamankhwala pamwamba pa chifuwa chanu ndikufika mmwamba kuti mukhudze zala zanu pamene mukukhala.

Izinto zokufunda ezishisa ezivumelekile Mpira Wamankhwala Khalani pamwamba?

Plank Hold: Plank imagwira ntchito yothandizira Medicine Ball Sit Up pamene ikuyang'ana pachimake chonse, osati minofu ya m'mimba, kulimbikitsa mphamvu zapakati komanso kukhazikika, zomwe ndizofunikira kwambiri popanga Medicine Ball Sit Ups bwino.
Medicine Ball Slam: Zochita izi zimakwaniritsa Mpira wa Medicine Sit Up poyang'ana minyewa yapakati komanso kuphatikizira kusuntha kwamphamvu, kuphulika, komwe kungapangitse mphamvu ndi kugwirizana, kupititsa patsogolo mphamvu ya Medicine Ball Sit Up.

Amaxabiso angamahlekwane kanye Mpira Wamankhwala Khalani pamwamba

Medicine Mpira Khalani mmwamba kulimbitsa thupi
Kuchita masewera olimbitsa thupi m'chiuno ndi Medicine Ball
Kulimbitsa koyambira ndi Medicine Ball
Medicine Ball zolimbitsa thupi m'chiuno
Mankhwala Mpira Khalani mmwamba chizolowezi
Medicine Ball yolimbitsa thupi kwa abs
Zochita za toning m'chiuno
Khalani ndi zosiyana ndi Medicine Ball
Medicine Ball core workout
Mpira Wamankhwala Khalani mmwamba kuti muphunzitse m'chiuno