Mwendo Kwezani M'chiuno Nyamulani

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Mwendo Kwezani M'chiuno Nyamulani

The Leg Raise Hip Lift ndi masewera olimbitsa thupi omwe amalimbitsa pakatikati, m'munsi abs, ndi ma flexor a m'chiuno, komanso kumapangitsa kuti azikhala okhazikika komanso okhazikika. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, chifukwa imatha kusinthidwa kuti igwirizane ndi mulingo uliwonse wolimbitsa thupi. Anthu angafune kuchita izi kuti azilimbitsa m'mimba mwawo, kuwongolera kaimidwe, komanso kulimbitsa thupi lonse, zomwe zimapindulitsa pazochita zatsiku ndi tsiku komanso zolimbitsa thupi zina.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mwendo Kwezani M'chiuno Nyamulani

• Pang'onopang'ono kwezani miyendo yanu pamakona a digirii 90, kuwasunga mowongoka komanso palimodzi.
• Miyendo yanu ikafika pamtunda wa digirii 90, kwezani m'chiuno mwanu pansi ndikuyimitsa miyendo yanu.
• Gwirani malowa kwa masekondi angapo, kenaka muchepetse m'chiuno mwanu pang'onopang'ono pansi.
• Pomaliza, tsitsani pang'onopang'ono miyendo yanu kubwerera pomwe idayambira. Bwerezani zolimbitsa thupi mochuluka momwe mukufunira.

Izinto zokwenza Mwendo Kwezani M'chiuno Nyamulani

• Mayendedwe Oyendetsedwa: Kwezani miyendo yanu pansi ndikuyiyika mowongoka ndikukweza pang'onopang'ono chiuno chanu pansi pogwiritsa ntchito minofu ya m'mimba, osati mikono kapena khosi. Chinsinsi ndicho kugwiritsa ntchito zowongolera, zosalala, m'malo mogwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze chiuno. Izi zimachepetsa chiopsezo cha kuvulala ndikuonetsetsa kuti minofu yanu yaikulu ikugwira ntchito.
• Njira Yopumira: Pumirani pamene mukukweza miyendo yanu ndikupuma pamene mukukweza chiuno pansi. Izi zimathandiza kugwirizanitsa minofu yanu yapakati komanso zimapangitsa kuti thupi likhale logwira mtima kwambiri.
• Pewani Kutsekereza Msana Wanu: Cholakwika chofala ndikumangirira msana mukakweza m'chiuno. Izi zitha kuyika zovuta zosafunikira pamsana wanu. Kuti mupewe izi, sungani nsana wanu

Mwendo Kwezani M'chiuno Nyamulani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mwendo Kwezani M'chiuno Nyamulani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Leg Raise Hip Lift. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe abwino. Zochita izi makamaka zimayang'ana m'munsi pamimba ndi m'chiuno, koma zimagwiranso ntchito kumtunda kwa abs ndi obliques. Nayi kalozera wosavuta momwe mungachitire: 1. Gona chagada chagada manja ali m’mbali mwako. 2. Kwezani miyendo yanu kuti iloze molunjika kudenga ndikuyiyika pamodzi. 3. Miyendo yanu ikhale yowongoka pamene mukuitsitsa pang'onopang'ono kubwerera pansi, koma musalole kuti igwire pansi. 4. Kwezani miyendo yanu m'mwamba, kenaka kwezani chiuno pansi ndikulunjika pachifuwa chanu. 5. Pang'onopang'ono tsitsani chiuno chanu kubwerera pansi. Iyi ndi rep imodzi. Kumbukirani, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena physiotherapist musanayambe njira ina iliyonse yolimbitsa thupi, makamaka ngati muli ndi nkhawa zokhudzana ndi thanzi kapena matenda.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mwendo Kwezani M'chiuno Nyamulani?

• Kulemera kwa Miyendo Kwezani Mchiuno Kukweza: Kusinthaku kumawonjezera kukana kuchita masewera olimbitsa thupi mwa kugwira dumbbell kapena kulemera pakati pa mapazi anu pamene mukukweza mwendo ndikukweza m'chiuno.
• Leg Leg Kwezani Hip Lift: Kusinthaku kumafuna chokokera mmwamba kapena zida zofananira, pomwe mumapachikidwa pa bar ndikukweza miyendo ndi chiuno mmwamba.
• Mpira Leg Kwezani Hip Lift: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mpira wokhazikika kapena mpira wolimbitsa thupi pansi pa mapazi anu, zomwe zingapangitse vutolo powonjezerapo chinthu choyenera kuchita masewera olimbitsa thupi.
• Reverse Leg Kwezani Hip Lift: M'malo mokweza miyendo yanu mutagona kumbuyo kwanu, kusiyana kumeneku kumaphatikizapo kugona m'mimba mwako ndikukweza miyendo yanu mmwamba, yomwe ingagwirizane ndi minofu yosiyana m'munsi mwa thupi lanu.

Izinto zokufunda ezishisa ezivumelekile Mwendo Kwezani M'chiuno Nyamulani?

• Milatho ya Glute imatha kuthandizira Kukweza Mchiuno mwa kulimbikitsa minofu yakumbuyo ndi glute, kuthandizira kusuntha kwa ntchafu zanu ndikuwongolera magwiridwe antchito anu onse mu Leg Raise Hip Lifts.
• Njinga za njinga zimathanso kupititsa patsogolo mapindu a Leg Raise Hip Lifts, pamene amayang'ana ma abs otsika ndi obliques, kupititsa patsogolo mphamvu zapakati ndi kukhazikika zomwe ndizofunikira kuti muzichita bwino Leg Raise Hip Lifts.