Thumbnail for the video of exercise: Janda Sit-up

Janda Sit-up

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Janda Sit-up

Janda Sit-up ndi ntchito yolimbitsa thupi kwambiri yomwe imayang'ana minofu ya m'mimba mwanu ndikuchepetsa kukhudzidwa kwa chiuno. Ndi yoyenera kwa anthu okonda zolimbitsa thupi amisinkhu yonse omwe akufuna kuwongolera mphamvu zawo, kukhazikika, komanso kuwongolera thupi lonse. Kuphatikizira Janda Sit-ups m'chizoloŵezi chanu kungapangitse kuti muzichita masewera olimbitsa thupi ndi masewera ena, kulimbikitsa kaimidwe kabwino, ndikuthandizira kupewa kupweteka kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Janda Sit-up

  • Khalani ndi mnzanu kuti agwire mapazi anu pansi kapena kuwamanga pansi pa chinthu cholimba, kenaka kanikizani zidendene zanu pansi ngati mukuyesera kukoka thupi lanu kutsogolo, kugwiritsira ntchito hamstrings.
  • Ikani manja anu kumbali ya mutu wanu, koma musakokere khosi lanu kapena mutu wanu mmwamba ndi manja anu.
  • Pogwiritsa ntchito minofu ya m'mimba, kwezani mutu, khosi, ndi mapewa pang'onopang'ono kuchokera pansi kupita ku mawondo anu, ndikusunga msana wanu pansi.
  • Dzichepetseni pansi pang'onopang'ono kumalo oyambira, kusunga kupsinjika mu hamstrings mukuyenda.

Izinto zokwenza Janda Sit-up

  • Gwirizanitsani Minofu Yanu Yam'mimba: Musanayambe kukhala-mmwamba, gwirizanitsani minofu ya m'mimba mwako kukoka mimba yanu kumtunda wanu. Izi zimathandiza kuteteza msana wanu ndikuwonetsetsa kuti mukugwiritsa ntchito minofu ya m'mimba yanu, osati ma flexor anu, kuti mupange sit-up.
  • Gwiritsani Ntchito Wothandizirana Naye Kapena Gulu Lotsutsa: Janda Sit-up imaphatikizapo kukankhira pansi ndi miyendo yanu pamene mukukhala, zomwe zingakhale zovuta kuchita popanda kuthandizidwa. Othandizana nawo atha kuyika miyendo yanu pansi, kapena mutha kugwiritsa ntchito gulu lolimbana ndi chinthu cholimba. Onetsetsani kuti musakoke khosi lanu kapena kugwiritsa ntchito manja anu kukweza thupi lanu, monga momwe zingathere

Janda Sit-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Janda Sit-up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Janda Sit-Up, koma ndikofunikira kuzindikira kuti iyi ndi njira yotsogola kwambiri yachikhalidwe. Zapangidwa kuti zichepetse kukhudzidwa kwa ma flex hip ndikukulitsa ntchito ya minofu ya m'mimba. Ngati ndinu woyamba, tikulimbikitsidwa kuti muyambe ndi masewera olimbitsa thupi apakati ndi m'mimba poyamba, monga kukhala pansi kapena thabwa, ndiyeno pang'onopang'ono mupite ku masewera olimbitsa thupi ovuta monga Janda Sit-Up. Nthawi zonse kumbukirani kugwiritsa ntchito mawonekedwe ndi njira zoyenera kuti musavulale, ndipo ganizirani kugwira ntchito ndi mphunzitsi kapena katswiri wazolimbitsa thupi ngati simukudziwa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Janda Sit-up?

  • The Weighted Janda Sit-Up: M'bukuli, mumagwiritsa ntchito mbale yolemetsa kapena dumbbell pachifuwa chanu pamene mukuchita sit-up, kuwonjezera kukana ndikupangitsa kuti masewerawa akhale ovuta.
  • The Stability Ball Janda Sit-Up: Kusiyanaku kumaphatikizapo kukhala pansi pa mpira wokhazikika, womwe umapangitsa kuti minofu yanu ikhale yovuta kwambiri pamene mukuyenera kudziyesa nokha pa mpira.
  • The Elastic Band Janda Sit-Up: Pakusinthika uku, mumagwiritsa ntchito gulu la zotanuka lomwe limakulungidwa pamtengo wolimba ndi mapazi anu, zomwe zimawonjezera kukana pamene mukupanga sit-up ndikuthandizira kuyambitsa zingwe zanu.
  • Janda-Leg Sit-Up: Mtunduwu umaphatikizapo kupanga sit-up ndi mwendo umodzi wotambasulidwa ndi wina wopindika, zomwe zimawonjezera zovuta ndikuwongolera.

Izinto zokufunda ezishisa ezivumelekile Janda Sit-up?

  • Kupotoza kwa Russian ndi ntchito ina yomwe imathandizira Janda Sit-up, chifukwa sikuti imangolimbitsa minofu ya m'mimba komanso imagwiranso ntchito, potero imapangitsa kuti mphamvu zonse zikhale zolimba komanso zokhazikika zomwe zimafunikira Janda Sit-up.
  • Bicycle Crunch ndi yothandiza kwambiri kwa Janda Sit-up chifukwa imayang'ana gulu lonse la minofu ya m'mimba, kuphatikizapo abs otsika omwe nthawi zambiri amachitira pa Janda Sit-up, motero kumapangitsa kuti ntchitoyi ikhale yogwira mtima.

Amaxabiso angamahlekwane kanye Janda Sit-up

  • Njira ya Janda Sit-up
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Janda Sit-up Workout
  • Zochita zolunjika m'chiuno
  • Kulimbitsa thupi m'chiuno
  • Janda Sit-up kuti akhale wamphamvu
  • Momwe mungapangire Janda Sit-up
  • Janda Sit-up bodyweight exercise
  • Zolimbitsa thupi zochepetsera chiuno
  • Maphunziro a Janda Sit-up.