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Weighted Captains Chair Mwendo Kwezani

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiWurumuhaye
Imimiselo eqhaphoIliopsoas, Rectus Abdominis
Amashwa eqhapho
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Ukuxhumana kwe Weighted Captains Chair Mwendo Kwezani

The Weighted Captain's Chair Leg Raise ndi ntchito yolimbitsa mtima kwambiri yomwe imayang'ana minofu ya m'mimba ndi ma flexor a m'chiuno. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa malinga ndi mphamvu zamunthu payekha komanso kupirira. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kuwongolera bwino, kukhazikika, ndikuchita masewera olimbitsa thupi, zomwe zimapangitsa kukhala chisankho choyenera kwa iwo omwe akufunafuna masewera olimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Captains Chair Mwendo Kwezani

  • Ikani dumbbell pakati pa mapazi anu, ndikuyigwedeza bwino, ndipo miyendo yanu ikhale yolunjika pansi.
  • Kwezani pang'onopang'ono mawondo anu kuchifuwa chanu ndikusunga msana wanu ndi mutu wanu molunjika kumbuyo, kuonetsetsa kuti kulemera kuli kotetezeka pakati pa mapazi anu.
  • Gwirani malowa kwa masekondi angapo, kenaka muchepetse mapazi anu pang'onopang'ono, kuonetsetsa kuti mumayang'anira dumbbell.
  • Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, nthawi zonse kuwongolera dumbbell ndikusunga mayendedwe anu pang'onopang'ono komanso mwadala.

Izinto zokwenza Weighted Captains Chair Mwendo Kwezani

  • Kuyenda Kwambiri: Pamene mukukweza miyendo yanu, onetsetsani kuti kayendetsedwe kake kakuchedwa komanso koyendetsedwa. Pewani kugwedeza miyendo yanu kapena kugwiritsa ntchito mphamvu kuti muikweze, chifukwa izi zikhoza kuvulaza ndipo sizingagwirizane ndi minofu yomwe mukufuna.
  • Kulemera Koyenera: Ngati mukugwiritsa ntchito zolemera pamasewerowa, onetsetsani kuti ndizolemera zomwe mungathe kuzigwira. Kugwiritsa ntchito zolemera kwambiri kumatha kusokoneza mawonekedwe anu ndikuyambitsa kuvulala. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana panthawiyi. Tsitsani miyendo yanu

Weighted Captains Chair Mwendo Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Captains Chair Mwendo Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Weighted Captains Chair Leg Raise. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosavuta kuti mutsimikizire mawonekedwe abwino ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira kuti ntchitoyo ikuchitika moyenera. M'kupita kwa nthawi, pamene mphamvu ndi kupirira zikuwonjezeka, kulemera kumatha kuwonjezeka pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Captains Chair Mwendo Kwezani?

  • The Bent-Knee Captains Chair Leg Kwezani: Mwakusiyana uku, m'malo mowongoka miyendo yanu, mumagwada ndikukweza pachifuwa chanu, chomwe chimalunjika kumunsi kwa abs.
  • Kukweza Mpando Wapampando Wapampando: Kusiyanaku kumaphatikizapo kukweza miyendo kumbali m'malo molunjika, zomwe zimathandiza kugwira ntchito zolemetsa.
  • Kukweza Mpando Wapampando Wapampando: Mwa kusinthaku, mumatambasula miyendo yanu patsogolo panu, m'malo moikweza mmwamba, zomwe zimakulitsa kulimbitsa thupi kwa abs otsika.
  • Kukweza Mpando Wapampando Wapampando: Izi zimaphatikizapo kupotoza torso yanu pamene mukukweza miyendo yanu, ndikupereka masewera olimbitsa thupi omwe amalimbana ndi abs ndi obliques.

Izinto zokufunda ezishisa ezivumelekile Weighted Captains Chair Mwendo Kwezani?

  • Mapulani: Mapulani amagwiritsa ntchito minofu yambiri yapakati kuphatikizapo abdominis, rectus abdominis, ndi obliques, zomwe zimawapangitsa kukhala ochita masewera olimbitsa thupi a Weighted Captains Chair Leg Raise pamene amathandizira kukhazikika kwapakati ndi kupirira.
  • Mabondo Olendewera Amakweza: Monga Kukweza Mpando Wapampando Wapampando Wolemera, ntchitoyi imayang'ana minofu ya m'mimba ya m'munsi ndi ma flexers a chiuno, kupititsa patsogolo mphamvu zawo ndi kusinthasintha, komanso kupititsa patsogolo mphamvu ya kukweza mwendo.

Amaxabiso angamahlekwane kanye Weighted Captains Chair Mwendo Kwezani

  • Zolimbitsa thupi zokweza mwendo
  • Captains Chair Workout
  • Zochita zolunjika m'chiuno
  • Kulemera kwa Captains Chair routine
  • Maphunziro a mphamvu m'chiuno
  • Zochita zolimbitsa thupi
  • Zolimbitsa thupi zokweza mwendo
  • Chizoloŵezi cholimbitsa thupi m'chiuno
  • Captains Chair kukweza mwendo ndi zolemera
  • Zochita zolemetsa m'mimba