Yesani Leg Hip Kwezani

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Yesani Leg Hip Kwezani

The Incline Leg Hip Raise ndi masewera olimbitsa thupi amphamvu omwe amalunjika pachimake, makamaka m'munsi abs ndi ma flexor a chiuno, omwe amapereka mphamvu zowonjezera komanso kukhazikika. Ndi chisankho chabwino kwambiri kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa malinga ndi mphamvu ndi kupirira. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu za m'mimba zawo, kusintha thupi lawo lonse ndi kukhazikika, ndi kuyesetsa kuti pakhale pakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Yesani Leg Hip Kwezani

• Onetsetsani kuti m'chiuno mwanu muli m'mphepete mwa benchi, kuti miyendo yanu ikhale pamphepete.
• Pumani mpweya ndi kumangirira pachimake, kenaka kwezani miyendo yanu ndi chiuno chanu kuchifuwa chanu moyenda bwino komanso moyendetsedwa bwino.
• Pamwamba pa kayendetsedwe kake, thupi lanu liyenera kupanga mzere wolunjika kuchokera pamapewa mpaka mawondo anu.
• Pang'onopang'ono tsitsani miyendo yanu ndi m'chiuno mpaka pomwe mukuyambira, kutulutsa mpweya pamene mukupita, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Yesani Leg Hip Kwezani

• Mayendedwe Olamuliridwa: Pamene mukukweza miyendo yanu, chitani zimenezo mwadongosolo. Pewani kugwedeza miyendo yanu kapena kugwiritsa ntchito mphamvu kuti muikweze, chifukwa izi zingayambitse kupsinjika kwa msana ndipo sizingalondole bwino minofu yomwe mukufuna. Miyendo yanu iyenera kukwezedwa mpaka ikuloza padenga, kenako ndikutsitsa pang'onopang'ono.
• Gwirani Ntchito Yanu: Pazochita zolimbitsa thupi, onetsetsani kuti mukuphatikiza maziko anu. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso zimatsimikizira kuti cholinga cha masewerawa ndi minofu ya m'mimba mwanu. Cholakwika chofala ndikulola msana kapena miyendo kuti igwire ntchito zambiri, zomwe zingayambitse kupsinjika ndi kuvulala.
• Njira yopumira: Njira yoyenera yopumira

Yesani Leg Hip Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Yesani Leg Hip Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Incline Leg Hip Raise. Komabe, ndikofunikira kuti muyambe ndi kutsika pang'onopang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zanu ndi chipiriro chikukula. Monga momwe zimakhalira ndi masewera olimbitsa thupi, mawonekedwe oyenera ndi ofunikira kuti musavulale. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti akutsogolereni.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Yesani Leg Hip Kwezani?

• Weighted Incline Leg Hip Kukweza: Pakusiyana uku, mumagwira cholemetsa chaching'ono pakati pa mapazi anu pamene mukuchita masewera olimbitsa thupi, kuwonjezera kukana ndikupangitsa kuti masewerawa akhale ovuta.
• Kukweza Mchiuno-Myendo Umodzi: M'kusiyana uku, m'malo mokweza miyendo yonse nthawi imodzi, mumakweza mwendo umodzi pa nthawi, zomwe zingathandize kudzipatula ndikulunjika mbali iliyonse ya m'munsi mwa abs payekha.
• Incline Leg Hip Kwezani ndi Mpira Wamankhwala: Izi zimaphatikizapo kufinya mpira wamankhwala pakati pa miyendo yanu pamene mukukweza m'chiuno mwanu, kuonjezera zovuta komanso kugwirizanitsa ntchafu zanu zamkati.
• Incline Leg Hip Kwezani ndi Zolemera za Ankle: Poyika zolemera za akakolo, mumawonjezera kukana kuchita masewera olimbitsa thupi, kupangitsa kuti minofu yanu igwire ntchito molimbika komanso zomwe zingapangitse kuti mukhale ndi mphamvu mwachangu.

Izinto zokufunda ezishisa ezivumelekile Yesani Leg Hip Kwezani?

• Russian Twists: Russian Twists imathandizira Incline Leg Hip Raises popereka kayendetsedwe kozungulira komwe kumayang'ana pa obliques, kukulitsa mphamvu zanu zapakati ndi kukhazikika, komanso kukulitsa luso la thupi lanu loyendetsa bwino ntchafu yanu.
• Njinga Zanjinga: Ma Crunches a Bicycle ndiwowonjezera bwino ku Incline Leg Hip Raises pamene akuyang'ana ma abs, abs apamwamba, ndi obliques, kupereka masewera olimbitsa thupi a m'mimba omwe amakwaniritsa chiuno ndi kumunsi kwa ab kwa Incline Leg Hip Raise.