3/4 Kukhala pansi
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Ukuxhumana kwe 3/4 Kukhala pansi
The 3/4 Sit-up ndi masewera olimbitsa thupi apakati omwe amalimbana ndi minofu ya m'mimba, kuthandizira kulimbitsa mphamvu, kukhazikika, ndi kaimidwe. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene omwe akufuna kupanga mphamvu zoyambira mpaka othamanga omwe akufuna kupititsa patsogolo magwiridwe antchito awo. Wina angafune kuchita izi chifukwa sikuti zimangowonjezera mphamvu komanso zimathandizira kulimbitsa mgwirizano wa thupi lonse komanso kukhazikika.
Ukwenza: Isiqondiso eDelisa Ngasikhathi 3/4 Kukhala pansi
- Ikani manja anu kumbuyo kwa mutu wanu, kapena kuwoloka pachifuwa chanu, kuonetsetsa kuti musapumitse khosi lanu pamene mukuchita sit-up.
- Gwirizanitsani minofu yanu ya m'mimba ndikukweza thupi lanu lakumtunda kuchoka pansi kupita m'mawondo anu, koma imani pafupi ndi 3/4 malo, kutanthauza kuti simupita mpaka mawondo anu.
- Gwirani malowa kwa sekondi, kuyang'ana kwambiri kupsinjika kwa minofu ya m'mimba mwanu.
- Tsitsani thupi lanu kubwerera kumalo oyambira mwadongosolo ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.
Izinto zokwenza 3/4 Kukhala pansi
- Mayendedwe Olamuliridwa: Chinsinsi chakukhala bwino kwa 3/4 ndikoyenda pang'onopang'ono, koyendetsedwa. Pewani cholakwika chofala chogwiritsa ntchito mphamvu kuti munyamule thupi lanu pansi. M'malo mwake, gwirizanitsani minofu yanu ya m'mimba kuti mukweze thupi lanu lakumtunda pafupi pakati pa pansi ndi mawondo anu.
- Kupuma Moyenera: Kupuma ndikofunikira pamasewera aliwonse. Pumani mpweya pamene mukugona kumbuyo ndikutulutsa mpweya pamene mukukweza thupi lanu. Musagwire mpweya wanu chifukwa ukhoza kuonjezera kuthamanga kwa magazi ndikulepheretsa minofu yanu kupeza mpweya womwe umafunikira.
- Sungani Msana Wanu Wowongoka: Kulakwitsa kofala ndikuzungulira kumbuyo panthawi yosuntha. Yesani kusunga
3/4 Kukhala pansi Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda 3/4 Kukhala pansi?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a 3/4. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo 3/4 Kukhala pansi?
- Kupotoza kwa Russia: Mwakusiyana uku, mumakhala pansi ndi mawondo anu, kukoka abs ku msana wanu, ndikupotoza torso yanu kuchokera mbali ndi mbali.
- The V-sit: Uku ndikusintha kovutirapo komwe mumakhala ndi mapazi anu pansi, ndipo mumatsamira kumbuyo kwinaku mukuwongoka msana wanu, ndikupanga mawonekedwe a V ndi thupi lanu.
- The Bicycle Crunch: Pakusiyana uku, mumagona chagada, bweretsani mawondo anu pachifuwa chanu, ndikusinthanso zigono zanu ku bondo lina.
- The Plank: Ngakhale si chikhalidwe chokhazikika, izi zimalimbitsa minofu yomweyi. Mumagwira thupi lanu mowongoka kuchokera kumutu mpaka kumapazi, ndikupumira pamapazi anu ndi zala zanu.
Izinto zokufunda ezishisa ezivumelekile 3/4 Kukhala pansi?
- Zopindika za ku Russia ndizowonjezeranso zabwino kwambiri, chifukwa zimangoyang'ananso ma oblique, kukulitsa mphamvu zozungulira komanso kukhazikika komwe 3/4 sit-ups imayamba kukula.
- Njinga za njinga zimatha kuthandizira 3/4 sit-ups bwino chifukwa zimaphatikizapo kugwedezeka ndi kupotoza, zomwe sizimagwira ntchito kumtunda ndi kumunsi kwa abs komanso kumalimbikitsa mgwirizano wabwino ndi kusinthasintha.
Amaxabiso angamahlekwane kanye 3/4 Kukhala pansi
- Zochita zolimbitsa thupi m'chiuno
- 3/4 masewera olimbitsa thupi
- Zolimbitsa thupi zolunjika m'chiuno
- Zochita zolimbitsa thupi zolimbitsa thupi
- 3/4 sit-up kuti muchepetse chiuno
- Zochita zochepetsera m'chiuno
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- 3/4 sit-up body weight exercise
- M'chiuno toning ndi 3/4 sit-up
- Zochita zolimbitsa thupi zopanga chiuno