Zigongono-Kumabondo

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Zigongono-Kumabondo

Elbow-To-Knee Twists ndi masewera olimbitsa thupi omwe amayang'ana pamimba, obliques, ndi m'munsi kumbuyo, kupereka kulimbitsa thupi kwakukulu. Ndiwoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi chifukwa chazovuta zake zosinthika. Zochita izi ndizofunikira makamaka kwa iwo omwe akufuna kupititsa patsogolo mphamvu zapakati ndi kukhazikika, kulimbikitsa kaimidwe kabwino, komanso kupititsa patsogolo kugwirizana kwa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zigongono-Kumabondo

• Gwirani kumtunda kwa thupi lanu kumanja kwinaku mukukweza bondo lanu lakumanja ku chigongono chakumanzere, kuyesera kuwagwira pamodzi.
• Bwererani ku malo oyamba ndikubwerezanso kuyenda komweko kumbali inayo, kukweza bondo lanu lakumanzere kumbali yakumanja kwanu.
• Izi zimamaliza kubwereza kumodzi. Pitirizani kuchita masewera olimbitsa thupi omwe mukufuna kuti mubwezere ma reps, kusinthasintha mbali pa rep iliyonse.
• Nthawi zonse kumbukirani kusunga minofu yanu ya m'mimba ndi msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi kuti muteteze kuvulala kulikonse.

Izinto zokwenza Zigongono-Kumabondo

• Mayendedwe Oyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. Onetsetsani kuti mukupotoza torso yanu ndikubweretsa chigongono chanu ku bondo losiyana ndi kayendetsedwe koyendetsedwa, mwadala. Izi sizimangothandiza kugwirizanitsa minofu yoyenera komanso kupewa kupsinjika kapena kuvulala.
• Gwirani Ntchito Yanu: Kumbukirani kugwirizanitsa minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi. Izi ndizolakwika zomwe anthu ambiri amachita, kuiwala kuti cholinga chachikulu cha masewerawa ndikukonza minofu ya m'mimba. Pochita chidwi chanu pachimake, mutha kukulitsa mapindu a masewerawo.
• Pewani Kupotoza Kwambiri: Pamene mukupotoza torso, onetsetsani kuti musagwedezeke mopitirira muyeso chifukwa zingayambitse kupsinjika kapena kuvulaza thupi lanu.

Zigongono-Kumabondo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zigongono-Kumabondo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Elbow-To-Knee Twists. Komabe, ayenera kuyamba pang'onopang'ono ndikuwonetsetsa kuti akugwiritsa ntchito mawonekedwe olondola kuti asavulale. Ndikofunikiranso kwa oyamba kumene kuti asamadzikakamize kwambiri poyamba, ayambe kuwonjezereka pang'onopang'ono pamene msinkhu wawo wolimbitsa thupi ukukwera. Ngati pali kusapeza bwino kapena kupweteka pakuchita masewera olimbitsa thupi, ayenera kusiya nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi kapena wopereka chithandizo chamankhwala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zigongono-Kumabondo?

• "Seated Elbow-To-Knee Twist": Kusinthaku kumachitika mutakhala pansi kapena pa benchi, pomwe mumapotoza thupi lanu lakumtunda kuti mugwire chigongono chanu ku bondo lina.
• "Plank Elbow-To-Knee Twist": Pakusinthasintha uku, mumayamba mwa thabwa ndikubweretsa bondo lanu kuti likumane ndi chigongono chosiyana, ndikupotoza pakati panu.
• "Bicycle Elbow-To-Knee Twist": Baibuloli limachitidwa mutagona chagada, pomwe mumapondaponda miyendo yanu ngati kuti mukukwera njinga, kwinaku mukupotoza chigongono chanu ku bondo lina.
• "Crunch Elbow-To-Knee Twist": Mukusintha uku, mumayamba mwachizolowezi, kenako kwezani thupi lanu lakumtunda ndikulipiritsa kuti mugwire chigongono chanu.

Izinto zokufunda ezishisa ezivumelekile Zigongono-Kumabondo?

• Kupotoza kwa Chirasha: Zochitazi zimaphatikizansopo kupotoza komwe kumalunjika ku obliques, kupititsa patsogolo mphamvu ya Elbow-To-Knee Twists pogwira ntchito zofanana zamagulu a minofu.
• Mapulani: Ngakhale kuti sizimaphatikizapo kupotoza, Mapulani amathandiza kulimbikitsa pachimake chonse, kupereka maziko olimba omwe amathandizira kusuntha kwamphamvu kwa Elbow-To-Knee Twists.