Zowonjezera Kukana Kukhala-mmwamba

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Zowonjezera Kukana Kukhala-mmwamba

The Extra Decline Sit-up ndi masewera olimbitsa thupi ovuta omwe amayang'ana ma abs, obliques, ndi ma flexor a chiuno, omwe amapereka mphamvu zowonjezera, kaimidwe kabwino, komanso kuchita bwino kwa masewera. Ndiwoyenera kwa anthu okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kulimbikitsa masewera olimbitsa thupi a m'mimba. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti apititse patsogolo minyewa yawo, kulimbikitsa kukula kwa minofu, ndikukwaniritsa gawo la m'mimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zowonjezera Kukana Kukhala-mmwamba

• Bwererani pa benchi, ndi manja anu pa chifuwa chanu kapena kumbuyo kwa mutu wanu kuti muthandizidwe.
• Pang'onopang'ono kwezani thupi lanu lakumtunda pogwira minofu yanu ya m'mimba, onetsetsani kuti msana wanu ukhale wowongoka komanso kuti musakoke khosi lanu ndi manja anu.
• Pitirizani kukweza thupi lanu lakumtunda mpaka lifike pamtunda wa digirii 90 ndi thupi lanu lakumunsi, kapena pafupi momwe mungathere popanda kupsinjika.
• Pang'onopang'ono tsitsani thupi lanu kubwerera kumalo oyambira kuti mumalize kubwereza kamodzi. Bwerezani izi kuti muwerenge kuchuluka kwa ma reps omwe mukufuna.

Izinto zokwenza Zowonjezera Kukana Kukhala-mmwamba

• Mayendedwe Olamuliridwa: Mukamapanga sit-up, onetsetsani kuti mayendedwe anu akuchedwa komanso amawongoleredwa. Jerky kapena kuyenda mofulumira kumatha kusokoneza minofu yanu ndikuyambitsa kuvulala. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu yokweza thupi, zomwe zimachepetsa mphamvu yolimbitsa thupi. M'malo mwake, gwiritsani ntchito pachimake kuti mukweze thupi lanu.
• Fomu Yolondola: Sungani manja anu mofatsa kumbuyo kwa mutu wanu kapena kuwoloka pachifuwa chanu. Pewani kukoka khosi lanu kutsogolo pamene mukukhala, chomwe ndi cholakwika chofala. Izi zingayambitse kupsinjika kwa khosi. M'malo mwake, lolani minofu yanu yam'mimba igwire ntchitoyo.
• Njira Yopumira: Pumirani pamene mukukweza thupi lanu ndikupuma

Zowonjezera Kukana Kukhala-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zowonjezera Kukana Kukhala-mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Extra Decline Sit-up, koma ndikofunikira kuti muyambe ndi kutsika kwambiri. Zochita izi ndizovuta kwambiri kusiyana ndi kukhala nthawi zonse chifukwa cha mphamvu yokoka yowonjezereka pamene mwakana. Ndikoyenera kuti muyambe ndi kutsika pang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zanu ndi chipiriro zikukula. Nthawi zonse kumbukirani kusunga mawonekedwe ndi njira yoyenera kuti musavulale. Ngati mukumva kusapeza bwino, siyani masewerawa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zowonjezera Kukana Kukhala-mmwamba?

• Medicine Ball Extra Decline Sit-up: M'malo mogwiritsa ntchito mbale yolemetsa, mumagwiritsa ntchito mpira wamankhwala pazosiyana izi, zomwe zingathandize kupititsa patsogolo mphamvu zanu zogwirira ndi kugwirizana.
• Twist Extra Decline Sit-up: Mukusintha uku, mumawonjezera kupotoza pamwamba pa sit-mmwamba, kuyika ma oblique anu ndikugwiritsa ntchito pachimake chanu kuchokera mbali ina.
• Stability Ball Extra Decline Sit-up: Mtunduwu umaphatikizapo kugwiritsa ntchito mpira wokhazikika m'malo mwa benchi yotsika, yomwe ingathandize kuwongolera bwino ndikupangitsa minofu yanu yokhazikika yokhazikika bwino.
• Russian Twist Extra Decline Sit-up: Kusintha kwapamwamba kumeneku kumaphatikizapo kupotoza ku Russia pamwamba pa sit-up, kutsutsa mphamvu zanu zazikulu ndi mphamvu zozungulira.

Izinto zokufunda ezishisa ezivumelekile Zowonjezera Kukana Kukhala-mmwamba?

• Mapulani: Mapulani amathandizira Extra Decline Sit-ups mwa kulimbikitsa pachimake chonse, kuphatikizapo abdominis yodutsa ndi minofu ya m'munsi, yomwe imathandiza kuti mukhalebe okhazikika komanso osasunthika panthawi yomwe mumakhala pansi.
• Njinga Zanjinga: Njinga za njinga zimagwira ntchito kumtunda ndi kumunsi abs komanso obliques, ofanana ndi Extra Decline Sit-ups, potero kumawonjezera mphamvu zonse ndi kupirira pachimake.