Reverse thabwa

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Reverse thabwa

The Reverse Plank ndi masewera olimbitsa thupi athunthu omwe amalimbitsa pachimake, glutes, hamstrings, ndi m'munsi kumbuyo, komanso kuwongolera kaimidwe ndi kusinthasintha. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kukulitsa mphamvu zawo komanso kukhazikika kwawo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse mphamvu za thupi lonse, kuwongolera bwino, ndikuthandizira kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse thabwa

• Kanikizani manja anu ndi zidendene pansi ndikukweza chiuno chanu kumtunda, kuyesa kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
• Sungani mutu wanu pamalo osalowerera ndale, kuyang'ana kutsogolo, ndipo onetsetsani kuti mapewa anu ali pansi, kutali ndi makutu anu.
• Gwirani izi kwa masekondi 15 mpaka 30, ndikusunga pachimake chanu komanso thupi lanu molunjika.
• Dzichepetseninso pamalo oyambira pang'onopang'ono ndikuwongolera kuti mumalize kubwereza kamodzi.

Izinto zokwenza Reverse thabwa

• **Gwiritsani Ntchito Pakatikati Mwanu**: Pamene mukukweza thupi lanu pansi kupita ku thabwa lakumbuyo, ndikofunikira kugwirizanitsa minofu yanu yayikulu. Cholakwika chofala ndikusiya mimba yanu ikugwedezeka kapena kugwedeza msana wanu mopitirira muyeso, zomwe zingayambitse kupweteka kwa msana. Sungani thupi lanu molunjika kuchokera kumutu mpaka zidendene zanu.
• **Osathamangira **: Tengani nthawi yanu kuti mukweze ndikutsika kuchokera pathabwa lakumbuyo. Cholakwika chofala ndikuthamangira kusuntha, komwe kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yang'anani pamayendedwe apang'onopang'ono, olamulidwa.
• **Sankhani Khosi Lanu Lisalowerera Ndale**: Pewani kukanika khosi lanu polisunga mosalowerera ndale

Reverse thabwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse thabwa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Reverse Plank, koma zingakhale zovuta chifukwa zimafuna mphamvu zabwino, kukhazikika kwa mapewa, ndi kusinthasintha kwa dzanja. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa kukhalabe ndi mawonekedwe oyenera. Ngati ndizovuta kwambiri, oyamba kumene amatha kusintha masewerawo pogwada kapena kuchita masewera olimbitsa thupi ndi manja awo pamtunda wokwera ngati benchi. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti ali ndi mawonekedwe oyenera komanso kupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse thabwa?

• Reverse Plank ndi Knee Tuck: M'kusiyana uku, mumakweza bondo lanu pachifuwa chanu ndikusunga thabwa lakumbuyo, lomwe limapangitsa kuti pakati ndi chiuno chisasunthike.
• Reverse Plank yokhala ndi Tricep Dip: Kusinthaku kumaphatikiza thabwa lakumbuyo ndi dip la tricep, kupereka kulimbitsa thupi kwapamwamba kwambiri.
• Reverse Plank on Forearms: M'malo moyika manja anu mwachindunji pansi pa mapewa anu, kusiyana uku kumakupumirani pamphumi panu, zomwe zingakhale zosavuta pamanja ndipo zimafuna mphamvu zambiri zapakati.
• Reverse Plank ndi Kukweza Myendo Umodzi: Mukusintha uku, mumakweza mwendo umodzi nthawi ndikusunga thabwa lakumbuyo, lomwe limakutsutsani ndikulimbitsa phata lanu ndi glutes.

Izinto zokufunda ezishisa ezivumelekile Reverse thabwa?

• Boat Pose ndi ntchito ina yowonjezera pamene ikuyang'ana pa kupititsa patsogolo kusasunthika ndi kukhazikika, zomwe ndizofunikira kwambiri posungira thabwa lakumbuyo.
• Bridge Pose imakhalanso yopindulitsa chifukwa imayang'ana glutes, hamstrings, ndi m'munsi kumbuyo, kupereka masewera olimbitsa thupi kwambiri pamene akuphatikizidwa ndi thupi lapamwamba ndi cholinga chachikulu cha Reverse Plank.