Nenani Kukhala-mmwamba

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: Quadriceps, Tensor Fasciae Latae

Ukuxhumana kwe Nenani Kukhala-mmwamba

The Decline Sit-up ndi masewera olimbitsa thupi a m'mimba omwe amayang'ana pachimake chonse, kuphatikizapo abs ndi obliques otsika, omwe amapereka masewera olimbitsa thupi ovuta kwambiri chifukwa cha malo omwe akugwa. Ndioyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe amafunitsitsa kulimbitsa mtima wawo ndikuwongolera bata. Anthu amatha kusankha kuchita masewera olimbitsa thupi chifukwa amathandizira kutanthauzira kwa minofu ya m'mimba, kumathandizira kaimidwe kabwinoko, komanso kumathandizira kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Nenani Kukhala-mmwamba

• Dulani mikono yanu pachifuwa chanu kapena ikani kumbuyo kwa mutu wanu, kuonetsetsa kuti msana wanu ndi wowongoka.
• Pang'onopang'ono kwezani thupi lanu lakumtunda ku mawondo anu, ndikugwedeza minofu yanu ya m'mimba pamene mukukweza.
• Gwirani malo pamwamba kwa kamphindi, kenaka muchepetse thupi lanu pang'onopang'ono kubwerera kumalo oyambira.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Nenani Kukhala-mmwamba

• **Kuyenda Koyendetsedwa:** Pewani kulakwitsa kofala kogwiritsa ntchito liwiro kuti mukhazikike. Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Izi zidzagwirizanitsa minofu yanu ya m'mimba mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
• **Kuyenda Kwathunthu:** Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kupita pansi mpaka msana wanu ukhudza benchi, ndikubwera mmwamba mpaka mawondo anu akhudze mawondo anu. Pewani kulakwitsa kuchita theka-sit-ups, chifukwa izi sizingagwire bwino ntchito minofu yanu.
• **Njira Yopumira:** Pumulani mpweya pamene mukukweza thupi lanu mmwamba ndikukokera mpweya pamene mukulitsitsa. Kupuma kolakwika kungayambitse kupsinjika kosafunikira ndikuchepetsa mphamvu ya masewerawo. 5

Nenani Kukhala-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Nenani Kukhala-mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Decline Sit-up, koma ndizovuta kwambiri kuposa kukhala pansi nthawi zonse. Ndikofunikira kuonetsetsa mawonekedwe oyenera kuti musavulale. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, akhoza kuyamba ndi kukhala-up-ups nthawi zonse kapena crunches ndikupita patsogolo pang'onopang'ono kuti achepetse kukhala-ups pamene mphamvu zawo ndi chipiriro zikukula. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Nenani Kukhala-mmwamba?

• Chenjerani Zopindika Zaku Russia: Mukusintha uku, mumapanga zopindika za Chirasha pamwamba pa sit-up, zomwe zimayang'ana ma abs, obliques, ndi kumbuyo kumbuyo.
• Decline Weighted Sit-ups: Kusiyanaku kumaphatikizapo kulemera, monga dumbbell kapena mpira wamankhwala, womwe umasungidwa pachifuwa chanu kuti muwonjezere mphamvu ya masewera olimbitsa thupi.
• Decline Reverse Crunch Sit-ups: Kusiyanaku kumaphatikizapo kukweza m'chiuno mwako pa benchi pamwamba pa sit-up, kulunjika minofu ya m'mimba.
• Chepetsani Kukhala ndi Kukweza Miyendo: Kusiyanaku kumaphatikizapo kukweza mwendo pamwamba pa sit-up, zomwe zimatsutsanso ma abs ndi chiuno.

Izinto zokufunda ezishisa ezivumelekile Nenani Kukhala-mmwamba?

• Mapulani: Mapulani amathandizira Decline Sit-ups mwa kulimbikitsa pachimake chonse, osati minofu ya m'mimba yokha, yomwe imathandiza kuwongolera bwino komanso kukhazikika, kuthandizira kuphedwa kwa Decline Sit-ups.
• Kukweza Miyendo: Kukweza Miyendo kumayenderana ndi Decline Sit-ups pomwe imayang'ana kwambiri minofu ya m'munsi mwamimba, kumapereka masewera olimbitsa thupi ochulukirapo a m'mimba akaphatikizidwa ndi kumtunda kwapamimba kwa Decline Sit-ups.