Prone Cobra Manja Olumikizidwa

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus
• Amashwa eqhapho: Hamstrings

Ukuxhumana kwe Prone Cobra Manja Olumikizidwa

Zochita zolimbitsa thupi za Prone Cobra Hands Interlocked ndizochita zolimbitsa thupi zomwe zimayang'ana kwambiri minofu yakumbuyo, mapewa, ndi glutes, zomwe zimathandiza kukonza kaimidwe komanso kuchepetsa ululu wammbuyo. Ndiwoyenera kwa anthu amagulu onse olimbitsa thupi, makamaka omwe amakhala nthawi yayitali atakhala kapena kukhala ndi moyo wongokhala. Anthu angafune kuchita izi chifukwa zimathandizira kulimbikitsa pakati, kulimbitsa thupi, komanso kulimbikitsa thanzi lathunthu popanda kufunikira zida zilizonse zochitira masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Prone Cobra Manja Olumikizidwa

• Pang'onopang'ono kwezani chifuwa chanu pansi ndikusunga manja anu olumikizana, kufinya mapewa anu pamodzi ndikukankhira manja anu kumapazi anu. Awa ndi malo a "cobra".
• Gwirani malowa kwa masekondi angapo, kuwonetsetsa kuti khosi lanu sililowerera ndale ndipo simukulikakamira kuti mukweze mutu wanu.
• Pang'onopang'ono dzichepetseni kubwerera kumalo oyambira, kumasula kugwedezeka kwa mapewa anu ndi kumtunda kumbuyo.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti mukubwereza koyenera pakubwereza kulikonse.

Izinto zokwenza Prone Cobra Manja Olumikizidwa

• Interlock Manja: Lumikizani manja anu kumbuyo kwa mutu wanu, ndi zigongono zanu. Sungani mutu wanu pansi. Anthu ena amakonda kuthamangira sitepe iyi ndipo pamapeto pake samalumikiza manja awo moyenera, zomwe zingakhudze mphamvu yonse ya masewerawo.
• Kwezani ndi Gwirani: Ndi manja anu olumikizana, kwezani chifuwa chanu pansi pomangirira mapewa anu pamodzi. Gwirani malowa kwa masekondi angapo musanatsikenso pansi. Pewani kulakwitsa kukweza thupi lanu kwambiri kapena kugwiritsa ntchito minofu yam'mbuyo m'malo mwa mapewa anu kuti mukweze chifuwa chanu. Izi zingayambitse kupsinjika kwa msana.
• Mayendedwe Olamuliridwa: Ndikofunikira kuchita izi ndikuyenda pang'onopang'ono, koyendetsedwa bwino. Pewani jer

Prone Cobra Manja Olumikizidwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Prone Cobra Manja Olumikizidwa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Prone Cobra Hands Interlocked. Komabe, ndikofunikira kuti muyambe ndi mphamvu ya kuwala ndikuwonjezera pang'onopang'ono pamene thupi lanu limasintha. Zochita izi ndizopindulitsa pakuwongolera kaimidwe komanso kulimbikitsa minofu yam'mbuyo ndi yamapewa. Nthawi zonse tikulimbikitsidwa kuti tiphunzire mawonekedwe ndi njira zolondola motsogozedwa ndi katswiri wazolimbitsa thupi kuti asavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Prone Cobra Manja Olumikizidwa?

• Prone Cobra yokhala ndi ma Dumbbells: Kusiyanaku kumaphatikizapo kunyamula cholemetsa chopepuka m'dzanja lililonse mukamachita masewera olimbitsa thupi. Izi zimawonjezera kukana ndipo zimapangitsa kuti ntchitoyo ikhale yovuta.
• Prone Cobra yokhala ndi Arm Extensions: Kusinthaku kumaphatikizapo kutambasula manja anu patsogolo panu, m'malo mowatsekera kumbuyo kwanu. Izi zimagwiritsa ntchito minofu yosiyana siyana ndipo zingathandize kusintha mapewa anu.
• Mphepete Mwamsanga Ndi Mikono Yosinthasintha: M'malo molumikiza manja anu, kwezani mkono umodzi nthawi imodzi ndikusunga mkono wina pansi. Izi zimasokoneza kukhazikika kwanu ndikuwonjezera minofu yanu yayikulu.
• Prone Cobra yokhala ndi Miyendo Yokweza Miyendo: Kusinthaku kumaphatikizapo kukweza mwendo umodzi panthawi imodzi pochita masewera olimbitsa thupi. Izi zikuwonjezera

Izinto zokufunda ezishisa ezivumelekile Prone Cobra Manja Olumikizidwa?

• "Galu Mbalame" ndi masewera enanso omwe amathandizira Prone Cobra Hands Interlocked chifukwa imapangitsa kuti pakhale mphamvu komanso kukhazikika, zomwe ndizofunikira kuti Prone Cobra igwire bwino.
• "Swimmer's Exercise" imathandiziranso ndi Prone Cobra Hands Interlocked pamene imagwira ntchito zonse zam'mbuyo, kuphatikizapo minofu kumbuyo, glutes, ndi hamstrings, zomwe zimayang'ananso ku Prone Cobra.