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Janda Sit up

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Ukuxhumana kwe Janda Sit up

Janda Sit Up ndi ntchito yolimbikitsa kwambiri yomwe imayang'ana kwambiri minofu ya m'mimba ndikuchepetsa kukhudzidwa kwa ma flex hip. Ndizoyenera kwa okonda zolimbitsa thupi amisinkhu yonse omwe akufuna kuwongolera kukhazikika kwawo, kaimidwe, komanso kulimba kwa magwiridwe antchito. Wina angafune kuphatikiza Janda Sit Ups m'chizoloŵezi chawo chifukwa sichimangothandiza kufotokoza chigawo cholimba chapakati komanso kumapangitsanso kuchita masewera ena othamanga komanso kuchepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Janda Sit up

  • Uzani mnzanu kuti agwire mapazi anu pansi kapena kukokera mapazi anu pansi pa chinthu cholimba, cholemera. Mukamachita izi, muyenera kuyesa kukoka mapazi anu mmwamba, ndikupanga kupsinjika mu hamstrings ndi glutes.
  • Ikani manja anu kumbuyo kwa mutu wanu, ndikusunga zigongono zanu. Awa ndi malo anu oyambira.
  • Yambani masewera olimbitsa thupi mwakukhala tsonga, pogwiritsa ntchito minofu yam'mimba kuti mukweze thupi lanu lakumtunda kumawondo. Kumbukirani kusunga khosi lanu momasuka osati kukoka pamutu panu.
  • Dzichepetseni mpaka pamalo oyambira pang'onopang'ono, ndikusunga kupsinjika mu hamstrings ndi glutes ponseponse. Izi zimamaliza kubwereza kumodzi. Bwerezani nambala yomwe mukufuna yobwereza.

Izinto zokwenza Janda Sit up

  • **Gwiritsani Ntchito Pakatikati Mwanu**: Chinsinsi cha Janda Sit Up yopambana ndikuphatikiza minofu yanu yayikulu. Kuti muchite izi, yerekezani kukokera m'mimba mwanu kupita ku msana wanu. Izi zimathandiza kuyambitsa abdominis yanu yodutsa, gawo lakuya kwambiri la minofu yanu yapakati, yomwe ndi yofunika kwambiri kuti mukhale bata ndi mphamvu mu Janda Sit Up.
  • **Pewani Kulimbitsa Khosi Lanu **: Cholakwika chimodzi chomwe anthu amachipanga ndikukokera khosi lawo kutsogolo atakhala tsonga. Izi zingayambitse kupsinjika ndi kuvulala. M'malo mwake, sungani khosi lanu ndi mutu wanu m'malo osalowerera ndale ngati mukugwira apulo pakati pa chibwano chanu ndi chifuwa.
  • **Gwiritsani Ntchito Mpweya Wanu**: Bre

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 kudziwa kuti ndi njira yotsogola kwambiri yachikhalidwe. Zimaphatikizapo kugwirizanitsa minofu yanu ndi minofu ya glute kuti muchepetse kukhudzidwa kwa ma flex hip. Izi zitha kukhala zovuta kwa oyamba kumene, kotero tikulimbikitsidwa kuti muyambe ndi zolimbitsa thupi zoyambira musanayambe kupita ku Janda Sit-Up. Nthawi zonse kumbukirani kukhala ndi mawonekedwe oyenera komanso njira zopewera kuvulala. Zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Janda Sit up?

  • Mpira wokhazikika wa Janda sit-up umafuna kuti muzichita masewera olimbitsa thupi pa mpira wokhazikika, womwe umapangitsa kuti minofu yanu ikhale yovuta kwambiri chifukwa cha malo osakhazikika.
  • Kukhazikika kwa Janda kumachitidwa pa benchi yopendekera, ndikuwonjezera zovuta pakuwonjezera mphamvu yokoka pakusakaniza.
  • The Janda sit-up with twist imaphatikizapo kusuntha kozungulira pamwamba pa sit-up, kuyang'ana minofu ya oblique kuwonjezera pa mimba.
  • Kukhazikika kwa Janda ndi kukweza mwendo kumaphatikiza Janda kukhala-mmwamba ndi kukweza mwendo kuti apititse patsogolo minofu ya m'munsi mwamimba.

Izinto zokufunda ezishisa ezivumelekile Janda Sit up?

  • Kuthamanga kwa njinga ndi ntchito yothandiza kwambiri kwa Janda Sit-Up chifukwa imayang'ananso pachimake, makamaka ma obliques, motero amapereka masewera olimbitsa thupi a m'mimba komanso kupititsa patsogolo mphamvu ndi kukhazikika kwa pachimake chonse.
  • Kuchita masewera olimbitsa thupi kwa agalu a mbalame kumathandizira Janda Sit-Up polimbitsa msana wam'mbuyo ndi glutes, zomwe ndizofunikira kwambiri kuti mukhalebe okhazikika komanso okhazikika panthawi yomwe mumakhala pansi, motero zimathandiza kupewa kuvulala ndikuwongolera magwiridwe antchito.

Amaxabiso angamahlekwane kanye Janda Sit up

  • Zochita za Janda Sit Up
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Janda Sit Up Workout
  • Zochita zolunjika m'chiuno
  • Zolimbitsa thupi m'chiuno
  • Njira ya Janda Sit Up
  • Momwe mungachitire Janda Sit Ups
  • Zolimbitsa thupi za chiuno chochepa
  • Janda Sit Up amapindula
  • Janda Body weight exercise