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Pansi-Mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhapho, Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Pansi-Mmwamba

Bottoms-Up ndi masewera olimbitsa thupi omwe makamaka amalimbana ndi kulimbikitsa minofu ya gluteal, hamstrings, ndi core, kulimbikitsa bwino komanso kukhazikika kwa thupi lonse. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angafune kuchita masewerawa kuti akhale olimba m'munsi mwao, kupititsa patsogolo masewera awo, kapena kumveketsa matako ndi ntchafu zawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pansi-Mmwamba

  • Pang'onopang'ono yambani kukweza kettlebell molunjika pamapewa anu, kusunga chigongono chanu pafupi ndi thupi lanu ndi kettlebell pansi-mmwamba panthawi yonseyi.
  • Kettlebell ikafika kutalika kwa mapewa, imirirani pang'ono, ndikuwongolera ndikuwongolera kettlebell.
  • Kenako, tsitsani kettlebell pang'onopang'ono mpaka pomwe idayambira, kuonetsetsa kuti pansi pa kettlebell kumakhalabe kuyang'ana mmwamba.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kenaka sinthani manja ndikuchitanso chimodzimodzi ndi mkono wina.

Izinto zokwenza Pansi-Mmwamba

  • Kupititsa patsogolo Pang'onopang'ono: Kulakwitsa kofala ndiko kugwiritsa ntchito kettlebell yomwe imakhala yolemera kwambiri, yomwe ingayambitse mawonekedwe osauka ndi kuvulala komwe kungatheke. Yambani ndi kulemera komwe mungathe kuyendetsa bwino ndikuwonjezeka pang'onopang'ono pamene mphamvu zanu ndi luso lanu zikuyenda bwino.
  • Yang'anani pa Kusamalitsa: Zochita za Bottoms-Up sizongokhudza mphamvu, komanso zolimbitsa thupi. Ndikofunikira kuti thupi lanu likhale lokhazikika panthawi yonse yolimbitsa thupi. Pewani kuthamangira mayendedwe, chifukwa izi zingapangitse kuti mutaya mphamvu ndikuwongolera kettlebell.
  • Kutenthetsa: Ndikofunikira kutenthetsa thupi lanu musanachite masewera olimbitsa thupi a Bottoms-Up. Izi

Pansi-Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pansi-Mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bottoms-Up, koma ndikofunika kuyamba ndi kulemera kochepa kuti muwonetsetse mawonekedwe abwino ndikupewa kuvulala. Zochita zolimbitsa thupi za Bottoms-Up, zomwe nthawi zambiri zimachitidwa ndi kettlebell, ndi njira yabwino yopititsira patsogolo kukhazikika kwa mapewa ndi mphamvu zogwira. Komabe, zingakhale zovuta chifukwa zimafuna kuwongolera komanso kuchita bwino. Ndibwino kuti oyamba kumene azigwira ntchito ndi mphunzitsi kapena katswiri wodziwa zambiri kuti aphunzire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pansi-Mmwamba?

  • "Spiced Bottoms-Up" ndi kusiyana kwina komwe mumawonjezera sinamoni kapena nutmeg ku zakumwa, zabwino pa nthawi ya tchuthi.
  • Kusiyanasiyana kwa "Tropical Bottoms-Up" kumaphatikizapo kuphulika kwa chinanazi kapena madzi a kokonati, kusintha chakumwa kukhala chosangalatsa chotentha.
  • "Berry Delight Bottoms-Up" imaphatikizapo kuwonjezera zipatso zingapo zatsopano monga raspberries kapena mabulosi abuluu kusakaniza, kupanga kupotoza kwa fruity.
  • "Coffee Lovers' Bottoms-Up" ndi kusiyana komwe mumawonjezera kuwombera kwa espresso kapena khofi waposachedwa, ndikupatsanso zakumwa za khofi.

Izinto zokufunda ezishisa ezivumelekile Pansi-Mmwamba?

  • Kettlebell Swing ndi ntchito ina yomwe imathandizana ndi Bottoms-Up pamene ikuyang'ana magulu omwewo a minofu, kuphatikizapo glutes, hamstrings, chiuno, pachimake, ndi kumbuyo, kupititsa patsogolo mphamvu ndi mphamvu za minofuyi.
  • Goblet Squat ikhoza kuthandiziranso Bottoms-Up pamene imagwira ntchito m'munsi mwa thupi ndi mphamvu yapakati, kupereka masewera olimbitsa thupi pamene akuphatikizana ndi thupi lapamwamba komanso mphamvu yogwira ntchito ya Bottoms-Up.

Amaxabiso angamahlekwane kanye Pansi-Mmwamba

  • Zochita za Bottoms-Up
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi zolunjika m'chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Bodyweight m'chiuno maphunziro
  • Chizoloŵezi cholimbitsa thupi cha Bottoms-Up
  • Kuchita masewera olimbitsa thupi ku Bottoms-Up
  • Bodyweight Bottoms-Up njira
  • Zolimbitsa thupi zokhazikika m'chiuno za Bottoms-Up
  • Kuchita masewera olimbitsa thupi kwa m'chiuno kwa toning