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Chiworm

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoDeltoid Anterior, Obliques, Rectus Abdominis, Triceps Brachii
Amashwa eqhaphoAdductor Magnus, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Serratus Anterior, Trapezius Lower Fibers, Trapezius Middle Fibers, Trapezius Upper Fibers, Wrist Extensors, Wrist Flexors
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Ukuxhumana kwe Chiworm

Zochita zolimbitsa thupi za Inchworm ndi masewera olimbitsa thupi athunthu omwe amayang'ana pachimake, ma hamstrings, ndi mapewa, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa anthu omwe akufuna kupititsa patsogolo mphamvu zawo komanso kusinthasintha. Ndizoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi omwe amatha kusinthidwa kuti agwirizane ndi msinkhu uliwonse. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kukulitsa kukhazikika kwanu, kugwirizana, ndi kuwongolera thupi lonse, kupangitsa kuti zochita zanu za tsiku ndi tsiku zikhale zosavuta komanso kuchepetsa chiopsezo cha kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chiworm

  • Miyendo yanu ikhale yowongoka, yambani kuyenda manja anu patsogolo, imodzi panthawi, mpaka mutafika pamalo okwera.
  • Gwirani thabwa kwa kanthawi, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
  • Mukagwira thabwa, yambani kuyenda mapazi anu m'manja mwanu, ndikuwongolera miyendo yanu molunjika momwe mungathere.
  • Mapazi anu akafika m'manja mwanu, imirirani mowongoka kuti mutsirize kubwereza kumodzi kwa zochitika za Incworm.

Izinto zokwenza Chiworm

  • **Core Engagement:** Phatikizani minofu yanu yayikulu panthawi yonse yolimbitsa thupi. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso limapangitsa kuti thupi likhale logwira ntchito. Cholakwika chofala chomwe muyenera kupewa ndikusiya m'chiuno mwanu kugwedezeka kapena kuyimirira mumlengalenga mukakhala pamalo okwera. Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu kupita ku zidendene zanu.
  • **Ziyendeni Nokha:** Osathamangira kuchita masewera olimbitsa thupi. Mukamayendetsa pang'onopang'ono, m'pamenenso ntchitoyo imakhala yovuta komanso yogwira mtima. Ndi kulakwitsa kofala kuyesa ndikufulumizitsa masewerawo

Chiworm Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chiworm?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Incworm. Ndizochita masewera olimbitsa thupi kuti muzitha kusinthasintha komanso mphamvu, makamaka pakati ndi kumtunda kwa thupi. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati zikuwoneka zovuta poyamba, zosintha zimatha kupangidwa, monga kugwada mawondo kapena kusayenda manja kutali. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena othandizira thupi kuti muwonetsetse kuti ndizoyenera kulimbitsa thupi kwanu komanso mbiri ya thanzi lanu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chiworm?

  • The Reverse Incworm: M'malo mosuntha manja anu kumapazi anu, mumayenda mapazi anu m'manja mwanu, ndikusunga manja anu.
  • The Inchworm with Push-Up: Mu kusiyana uku, mumawonjezera kukankhira kumapeto kwa ulendo uliwonse, ndikuwonjezera chigawo chapamwamba cholimbitsa thupi.
  • The Inchworm with Shoulder Tap: Mukatuluka kupita pamalo a thabwa, mumakankhira phewa lililonse mosinthana, ndikuwongolera kukhazikika ndi mphamvu yayikulu.
  • The Inchworm ndi Jump: Kusiyanaku kumaphatikizapo kulumpha kumapeto kwa walkout, ndikuwonjezera chigawo cha plyometric chowonjezera mtima wamtima.

Izinto zokufunda ezishisa ezivumelekile Chiworm?

  • Kupush-ups kungakhale kopindulitsa kwa ma Incworms chifukwa onse amagwira ntchito pamwamba pa mphamvu ya thupi, makamaka akuyang'ana pachifuwa, mapewa, ndi triceps, komanso akugwira minofu yapakati.
  • Ma squats amathandizira ma Incworms polunjika kumunsi kwa thupi, makamaka ma quads, hamstrings, ndi glutes, omwe amawongolera kumtunda kwa ma Incworms, zomwe zimapangitsa kuti mukhale ndi thupi lonse lolimbitsa thupi.

Amaxabiso angamahlekwane kanye Chiworm

  • Maphunziro olimbitsa thupi a Incworm
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Njira zolimbitsa thupi za Incworm
  • Momwe mungachitire masewera a Incworm
  • Zochita zolimbitsa thupi za Incworm
  • Kulimbitsa thupi m'chiuno
  • Chizoloŵezi cholimbitsa thupi cha Incworm
  • Zochita zapakhomo za m'chiuno
  • Incworm bodyweight exercise guide
  • Kuchita masewera olimbitsa thupi kwa Incworm m'chiuno