Prone Cobra Palms Pansi Pantchafu

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

Ukuxhumana kwe Prone Cobra Palms Pansi Pantchafu

Zochita zolimbitsa thupi za Prone Cobra Pansi Pantchafu ndizochita masewera olimbitsa thupi opindulitsa omwe amayang'ana kwambiri minofu yakumbuyo kwanu, mapewa, ndi ma glutes, zomwe zimathandizira kukonza mawonekedwe anu ndikulimbitsa pachimake. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kuwongolera kukhazikika kwa thupi lawo ndi kukhazikika. Anthu angafune kuchita izi chifukwa sikuti zimangothandiza kumanga msana wolimba komanso kuchepetsa ululu wammbuyo, komanso zimathandizira kukonza bwino komanso kulumikizana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Prone Cobra Palms Pansi Pantchafu

• Tengani mpweya wozama ndipo pamene mukutulutsa mpweya, kwezani chifuwa chanu pansi, ndikusunga khosi lanu likugwirizana ndi msana wanu.
• Gwirani minofu yanu yam'mbuyo ndikugwira malowa kwa masekondi 5 mpaka 10, pamene manja anu akukanikiza ntchafu zanu.
• Chepetsani pang'onopang'ono chifuwa chanu pansi pamene mukupuma, kubwerera kumalo anu oyambirira.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna, nthawi zambiri pakati pa 10 mpaka 15.

Izinto zokwenza Prone Cobra Palms Pansi Pantchafu

• Mayendedwe Olamuliridwa: Mukamachita masewera olimbitsa thupi, onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Kusuntha kwachangu kapena kugwedezeka kungayambitse kupsinjika kwa minofu kapena kuvulala. Pamene mukukweza thupi lanu lakumtunda pansi, onetsetsani kuti mukugwiritsa ntchito minofu yam'mbuyo osati kugwedeza khosi kapena mapewa anu. Ichi ndi cholakwika chofala chomwe chingayambitse kupweteka kwa khosi ndi mapewa.
• Phatikizani Ma Core ndi Glutes: Musaiwale kuchita masewera olimbitsa thupi ndi ma glutes anu. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso limapangitsa kuti thupi likhale logwira ntchito. Kulakwitsa kofala kumangoyang'ana kumbuyo ndikuyiwala

Prone Cobra Palms Pansi Pantchafu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Prone Cobra Palms Pansi Pantchafu?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Prone Cobra Palms Pansi Pantchafu, koma ayenera kutero mosamala. Ntchitoyi imayang'ana makamaka minofu yakumbuyo, mapewa, ndi glutes. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kuwala kowala ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi kusinthasintha zikukula. Ayeneranso kuwonetsetsa kuti akugwiritsa ntchito fomu yoyenera kuti apewe kuvulala komwe kungachitike. Nthawi zonse ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Prone Cobra Palms Pansi Pantchafu?

• Mbalame Yokhazikika Yokhala Ndi Zibakera Pansi Pantchafu: M'malo mwa manja osalala, pangani zibakera ndikuziyika pansi pa ntchafu zanu kuti muwonjezere kukana komanso kuphunzitsa mphamvu.
• Prone Cobra yokhala ndi Mikono Yowonjezedwa: Kwezani manja anu molunjika patsogolo panu mukakhala pamalo owoneka bwino a cobra, ndikutsutsa mapewa anu ndi minofu yakumbuyo yakumbuyo.
• Prone Cobra yokhala ndi Palms Kuyang'ana Kumwamba: Sinthani manja anu kuti ayang'ane m'mwamba pansi pa ntchafu zanu, kusintha pang'ono kumeneku kumatha kusintha minofu yomwe ikuyang'ana.
• Mphepete Pamodzi Ndi Mikono Yosinthasintha: M'malo mokhala ndi manja onse pansi pa ntchafu nthawi imodzi, sinthani mkono umodzi panthawi imodzi kuti musinthe masewerawo.

Izinto zokufunda ezishisa ezivumelekile Prone Cobra Palms Pansi Pantchafu?

• The Bird Dog Exercise ndi ntchito ina yowonjezera chifukwa imalimbikitsa kukhazikika komanso kukhazikika kwapakati, zomwe ndizofunikira kwambiri kuti mukhale ndi mawonekedwe oyenera komanso ogwira mtima mu Prone Cobra Palms Under thighs.
• Glute Bridge Exercise ndi yopindulitsa chifukwa imalimbitsa ma glutes ndi hamstrings, omwe ndi minofu yofunika kwambiri yomwe imakhudzidwa ndi Prone Cobra Palms Under thighs, motero imapangitsa kuti ntchitoyi ikhale yabwino.