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3 4 Khala tsono

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Ukuxhumana kwe 3 4 Khala tsono

The 3 4 Sit up ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba mwanu, kumapangitsa kuti mukhale okhazikika, komanso kumapangitsa kuti thupi lanu likhale lolimba. Ndiwoyenera kwa anthu amisinkhu yonse yolimba, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa kuti agwirizane ndi kuthekera kwawo. Anthu angafune kuchita izi chifukwa sizimangothandizira kukwaniritsa gawo lapakati komanso zimathandizira kuchita bwino muzochita zina zolimbitsa thupi ndi ntchito zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi 3 4 Khala tsono

    Izinto zokwenza 3 4 Khala tsono

    • Mayendedwe Oyendetsedwa: Cholakwika chimodzi chofala ndikuthamangira kukhazikika. Ndikofunikira kuchita masewera olimbitsa thupi pang'onopang'ono, mowongolera. Kwezani thupi lanu lakumtunda kuchokera pansi ndikuloza ntchafu zanu, ndikutulutsa mpweya pamene mukuchita tero. Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, ndiyeno muchepetse pang'onopang'ono mmbuyo, ndikupuma pamene mukuchita.
    • Malo a Pakhosi: Pewani kukoka pakhosi pamene mukukhala. Ichi ndi cholakwika chofala chomwe chingayambitse kupsinjika kwa khosi. Manja anu ali pamenepo kuti akuthandizeni, osati kukweza. Sungani khosi lanu mopanda ndale, logwirizana ndi msana wanu.
    • Gwirani Ntchito Yanu: Chinsinsi chopeza

    3 4 Khala tsono Izibonelo ZeziNcezu Zakho

    Izinkomba ezixhelwayo zokufunda 3 4 Khala tsono?

    Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a 3/4. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe olondola kuti mupewe kuvulala komwe kungachitike. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti mukuchita bwino. Ngati pali kusapeza bwino kapena kupweteka, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikupempha upangiri wa akatswiri.

    Yintoni imibalabala enzima yale nhliziyo emangalisayo 3 4 Khala tsono?

    • The Russian Twist Sit Up: Kusiyanaku kumaphatikizapo kukhala pansi, koma pamwamba, mumapotoza torso yanu kuchokera mbali ndi mbali.
    • Jackknife Sit Up: Uku ndikusintha kotsogola komwe mumatambasula manja ndi miyendo yanu mokwanira, kenako mubweretse thupi lanu kukhala mawonekedwe a V.
    • The Weighted Sit Up: Kusiyanaku kumaphatikizapo kunyamula cholemetsa kapena dumbbell pachifuwa chanu pamene mukukhala, ndikuwonjezera kukana kuyenda.
    • The Stability Ball Sit Up: Kusiyanaku kumagwiritsa ntchito mpira wokhazikika kuti uthandizire kumbuyo kwanu panthawi yomwe mumakhala, zomwe zingathandize kuchepetsa kupsinjika ndikuwongolera abs mogwira mtima.

    Izinto zokufunda ezishisa ezivumelekile 3 4 Khala tsono?

    • Bicycle Crunch ndi ntchito ina yomwe imathandizira 3 4 Sit up. Imayang'ananso abs koma imawonjezera chinthu cha oblique ntchito, yomwe ingathandize kupititsa patsogolo mphamvu zonse zapakati ndi kukhazikika, kupangitsa kuti siti ikhale yogwira mtima kwambiri.
    • Kupotoza kwa Russia ndikothandiza kwambiri kwa 3 4 Khalani mmwamba chifukwa imagwira ntchito m'dera lonse lamimba, kuphatikizapo obliques, omwe nthawi zambiri amanyalanyazidwa muzochita zachikhalidwe. Izi zitha kupangitsa kulimbitsa thupi koyenera komanso kokwanira.

    Amaxabiso angamahlekwane kanye 3 4 Khala tsono

    • 3 4 Khalani ndi masewera olimbitsa thupi
    • Zolimbitsa thupi zolimbitsa thupi m'chiuno
    • Zochita zolunjika m'chiuno
    • 3 4 Njira yokhazikika
    • Zochita zolimbitsa thupi zolimbitsa thupi
    • Kuchita toning m'chiuno
    • 3 4 Khalani mmwamba phunziro
    • Zochita zapakhomo za m'chiuno
    • Zochita zolimbitsa thupi m'chiuno
    • 3 4 Khalani m'chiuno kuti muchepetse thupi