Mwendo Wokhala Mbali ndi Mbali Kwezani Kuphwanya Pansi

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

Ukuxhumana kwe Mwendo Wokhala Mbali ndi Mbali Kwezani Kuphwanya Pansi

The Seated Side-to-Side Leg Raise Crunch Pansi ndi masewera olimbitsa thupi omwe amayang'ana pachimake, makamaka minofu ya m'mimba ndi oblique, komanso kugwirizanitsa chiuno. Ndi njira yabwino kwambiri kwa anthu pamagulu onse olimbitsa thupi omwe akufuna kulimbikitsa maziko awo ndikuwongolera bwino komanso kukhazikika. Pophatikiza masewerawa m'chizoloŵezi chawo, ogwiritsa ntchito amatha kuwonjezera mphamvu za thupi lawo lonse, kulimbikitsa kaimidwe kabwino, komanso kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mwendo Wokhala Mbali ndi Mbali Kwezani Kuphwanya Pansi

• Tsatirani mmbuyo pang'ono, kusunga msana wanu mowongoka, ndikukweza miyendo yanu pansi, kugwada pang'ono.
• Gwirizanitsani minofu yanu ya m'mimba ndikusuntha miyendo yanu kumanja, kuwasunga pamodzi ndi mapazi anu pansi.
• Kenaka, bweretsani miyendo yanu pakati ndikusunthira kumanzere, ndikusunganso mapazi anu pansi.
• Bwerezani kusuntha kwa mbali ndi mbali kwa chiwerengero chomwe mukufuna kubwereza, kuwonetsetsa kuti pachimake chanu chikhalebe chogwira ntchito nthawi yonseyi.

Izinto zokwenza Mwendo Wokhala Mbali ndi Mbali Kwezani Kuphwanya Pansi

• Mayendedwe Olamuliridwa: Pamene mukukweza miyendo yanu ndikuisuntha kuchokera mbali ndi mbali, onetsetsani kuti mayendedwe anu akuchedwa ndi kulamulidwa. Pewani kuthamangira masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mugwedeze miyendo yanu, chifukwa izi zingayambitse kupsinjika kapena kuvulala ndipo sizingagwirizane ndi minofu yomwe mukufuna.
• Gwirani Ntchito Yanu: Pazochita zolimbitsa thupi, sungani malingaliro anu. Izi sizimangothandiza kukhazikika thupi lanu komanso zimatsimikizira kuti minofu yoyenera ikugwira ntchito. Kulakwitsa kofala ndikupumula pachimake, zomwe zingayambitse kuchita masewera olimbitsa thupi osagwira ntchito komanso kupsinjika kwa msana.
• Pewani Kutsekereza Msana Wanu: Panthawi yochita masewera olimbitsa thupi, samalani kuti musamatembenuzire msana wanu. Kulakwitsa kofala kumeneku kungayambitse kupweteka kwa msana kapena kuvulala. M'malo mwake, sungani nsana wanu

Mwendo Wokhala Mbali ndi Mbali Kwezani Kuphwanya Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mwendo Wokhala Mbali ndi Mbali Kwezani Kuphwanya Pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Side-to-Side Leg Raise Crunch Pansi. Komabe, ayenera kuyamba ndi chiwerengero chochepa cha kubwerezabwereza ndikuyika mpaka mphamvu zawo ndi kupirira kwawo zikuyenda bwino. Ndikofunikiranso kwa oyamba kumene kuyang'ana mawonekedwe ndi luso kuti asavulale. Ngati apeza kuti masewerawa ndi ovuta kwambiri, amatha kusintha mwa kugwada kapena kuchepetsa kuyenda.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mwendo Wokhala Mbali ndi Mbali Kwezani Kuphwanya Pansi?

• Seated Bicycle Crunch: Mukusintha uku, tsanzirani mayendedwe apanjinga ndi miyendo yanu mutakhala pansi, ndikugwedeza pachigongono chanu chogwada.
• Seated Scissor Kicks: Mutakhala pansi, kwezani miyendo yanu mosinthana ngati scissor, ndikusunga pachimake manja anu m'chiuno mwanu kapena pansi kuti muchepetse.
• Kukweza Miyendo Yokhala Pamodzi: Kusiyanaku kumaphatikizapo kukweza miyendo yonse pamodzi mutakhala pansi, kugwiritsira ntchito abs anu apansi ndikukhala bwino ndi manja anu pansi.
• Seated V Crunch: Mwakusiyana uku, mumakwezera miyendo yonse pamodzi kwinaku mukutsamira pang'ono, ndikupanga mawonekedwe a 'V' ndi thupi lanu, kenako ndikugwedezani ndikubweretsa thupi lanu lakumtunda ndi miyendo kuyandikana.

Izinto zokufunda ezishisa ezivumelekile Mwendo Wokhala Mbali ndi Mbali Kwezani Kuphwanya Pansi?

• Mapulani ndi ntchito ina yabwino kwambiri yophatikizana ndi Seated Side-to-Side Leg Raise Crunch Pansi pomwe imagwira pachimake, kuphatikiza msana, ndikuthandizira kukhazikika komanso kaimidwe, zomwe ndizofunikira kwambiri kuti muzitha kukhazikika bwino. mawonekedwe.
• Zopindika za ku Russia, monga Seated Side-to-Side Leg Raise Crunch Pansi, imayang'ana pa obliques ndipo imatha kuchitidwa pansi, kuwapanga kukhala njira yofikira komanso yothandiza yopititsira patsogolo kamvekedwe kake ndi kulimbitsa minofu ya m'mimba.