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Chigongono kuti Bondo Kukhala-mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
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Ukuxhumana kwe Chigongono kuti Bondo Kukhala-mmwamba

The Elbow to Knee Sit-up ndi masewera olimbitsa thupi omwe amalimbitsa minofu ya m'mimba mwanu, kumapangitsa kukhazikika kwapakati, ndikuwongolera kugwirizana kwa thupi lanu lonse. Ndizoyenera kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kumene mpaka apamwamba, omwe akufuna kupititsa patsogolo mphamvu zawo zazikulu ndi kusinthasintha. Anthu angafune kuphatikizira izi muzochita zawo kuti asamangopanga maziko olimba, komanso kuthandizira kukonza kaimidwe, kulimbikitsa masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha kuvulala kwamsana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chigongono kuti Bondo Kukhala-mmwamba

  • Kwezani phewa lanu lakumanja kuchokera pansi, kupotoza thunthu lanu, ndipo yesani kukhudza bondo lanu lakumanzere ndi chigongono chanu chakumanja. Sungani phazi lakumanzere pansi.
  • Tsitsani thupi lanu kubwerera kumalo oyambira mwadongosolo.
  • Bwerezani kusuntha komweko ndi mbali ina, kukweza phewa lanu lakumanzere kuchokera pansi ndikukhudza bondo lanu lakumanja ndi chigongono chanu chakumanzere.
  • Pitirizani kusinthana pakati pa mbali yakumanja ndi yakumanzere kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera kuti masewerawa agwire bwino ntchito.

Izinto zokwenza Chigongono kuti Bondo Kukhala-mmwamba

  • Mayendedwe Oyendetsedwa: Pamene mukhala tsonga, potozani torso yanu ndikuyesera kukhudza chigongono chanu chakumanja ku bondo lanu lakumanzere. Onetsetsani kuti kuyenda kumayendetsedwa ndikuchedwa kuti mugwiritse ntchito minofu ya m'mimba bwino. Pewani kuthamangira kusuntha chifukwa kungayambitse kuvulala ndipo sikungathetse bwino abs yanu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kuti chigongono chanu chiyenera kukhudza bondo lanu pamwamba pa kayendetsedwe kake ndipo mapewa anu ayenera kukhudza mphasa pansi.
  • Kupuma: Kupuma koyenera n’kofunika kwambiri. Exhale pamene mukukweza thupi lanu kuti mugwire chigongono chanu ku bondo lanu ndikupumira pamene mukutsitsa pansi. Kupuma kolakwika kungayambitse kupanikizika kosafunikira ndi malire

Chigongono kuti Bondo Kukhala-mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chigongono kuti Bondo Kukhala-mmwamba?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Elbow to Knee Sit-up. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe osati kuthamanga kapena kuchuluka. Kuchita masewera olimbitsa thupi kumakhudza minofu ya m'mimba mwanu ndipo kungakhale kovuta kwa oyamba kumene, choncho ndi bwino kuyamba ndi kubwereza pang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zanu ndi chipiriro zikukula. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Ngati mukukumana ndi vuto lililonse kapena kupweteka, siyani masewerawa. Zingakhale zothandiza kufunafuna chitsogozo kwa katswiri wolimbitsa thupi kuti atsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chigongono kuti Bondo Kukhala-mmwamba?

  • Chigoba Choyimirira Kumabondo: M'malo mogona pansi, mumayimirira ndikubweretsa chigongono chanu pabondo lanu, ndikupangitsa minofu yanu yapakati kwambiri.
  • Cross-body Mountain Climbers: Pamalo okwera matabwa, mumabweretsa bondo lanu kumbali ina, mbali zosinthasintha, zomwe sizimangoyang'ana abs anu komanso zimagwiranso ntchito thupi lanu lonse.
  • Zopindika za ku Russia: Kukhala pansi ndi mawondo anu akuwerama, kutsamira pang'ono ndikupotoza torso yanu kuchokera mbali ndi mbali, kuyesa kukhudza chigongono chanu ku bondo lina.
  • Ma Tucks Akhala Pamabondo: Kukhala m'mphepete mwa benchi kapena mpando, kutsamira pang'ono ndikubweretsa chigongono chanu ku bondo lina, kusinthasintha mbali. Kusiyanaku kumayang'ananso abs anu apansi.

Izinto zokufunda ezishisa ezivumelekile Chigongono kuti Bondo Kukhala-mmwamba?

  • Zopindika za ku Russia: Zopindika za ku Russia zimaphatikizanso kusinthasintha kwa torso monga Elbow to Knee Sit-ups, zomwe zimathandiza kuwongolera kusinthasintha komanso kusuntha kwa m'chiuno, kumawonjezera phindu la chomaliza.
  • Plank: Pamene Elbow to Knee Sit-ups amagwira ntchito pamatumbo a m'mimba ndi obliques, matabwa amathandiza kulimbikitsa pachimake chonse, kuphatikizapo minofu yam'mbuyo, kupereka masewera olimbitsa thupi oyenerera pakati pa gawo.

Amaxabiso angamahlekwane kanye Chigongono kuti Bondo Kukhala-mmwamba

  • Zolimbitsa thupi zolemetsa m'chiuno
  • Maphunziro akukhala pansi pa goli mpaka bondo
  • Kusiyanasiyana kokhazikika kwa m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi zapakati
  • Zolimbitsa thupi zolunjika m'chiuno
  • Zochita m'chiuno m'nyumba
  • Palibe zolimbitsa thupi m'chiuno zida
  • Chigongono ku bondo sit-up guide
  • Bodyweight sit-up zosiyanasiyana
  • Maphunziro a m'chiuno ndi ma sit-ups