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Khalani

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Khalani

Zochita za "Sit" ndi lamulo lofunikira lomwe limagwiritsidwa ntchito kwa agalu, kuwaphunzitsa kulanga, kumvera, ndi kuyang'ana. Ndi yabwino kwa eni ziweto, ophunzitsa, ngakhale agalu okha, kuthandizira kukhazikitsa ubale waulemu pakati pa ziweto ndi wosamalira. Anthu amasankha kuchita izi chifukwa sikuti zimangowonjezera khalidwe la galu komanso zimawateteza, makamaka pamalo opezeka anthu ambiri kapena panthawi zina pamene bata likufunika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Khalani

  • Ikani mapazi anu pansi, motalikirana ndi mapewa, ndipo ikani manja anu pa mawondo kapena ntchafu zanu.
  • Pang'onopang'ono tsitsani thupi lanu pansi, kugwada m'chiuno ndi mawondo, mpaka mutakhala molunjika ndi nsana wanu molunjika ndi mapewa omasuka.
  • Sungani mapazi anu molimba pansi, ndipo onetsetsani kuti mawondo anu sakupitirira zala zanu.
  • Gwirani malowa kwa kamphindi, kenaka nyamukani pang'onopang'ono kuti muyime, ndikusunga msana wanu molunjika ndikugwiritsa ntchito miyendo yanu kuti ikukwezeni. Bwerezani izi kwa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Khalani

  • Gwiritsani Ntchito Cholinga Chanu: Cholakwika china chofala ndikugwiritsa ntchito khosi kapena mikono kuti mudzikweze, m'malo mochita pachimake. Kuti mupewe izi, tambani manja anu pachifuwa chanu kapena muwaike kumbuyo kwa mutu wanu popanda kukoka pakhosi panu. Yang'anani pakugwiritsa ntchito minofu ya m'mimba yanu kuti mukweze thupi lanu lakumtunda kuchoka pansi.
  • Mayendedwe Olamuliridwa: Pewani kuthamangitsana ndi ma sit-ups. Kuchita masewera olimbitsa thupi mofulumira kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungatheke. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa.
  • Kupuma: Kumbukirani kupuma! Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya pamene mukukweza. Kupuma kolakwika kungayambitse kupsinjika kosafunikira pathupi lanu ndikuchepetsa mphamvu

Khalani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Khalani?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi masewera olimbitsa thupi omwe amagwiritsidwa ntchito nthawi zambiri mu yoga, pilates, kapena machitidwe olimbitsa thupi. Zimaphatikizapo kukhala pansi ndi miyendo yanu molunjika kutsogolo kwanu, ndiyeno pang'onopang'ono kutsamira kutsogolo kuti mutambasule minyewa yanu ndi kutsitsa kumbuyo. Ndikofunika kuti msana wanu ukhale wowongoka osati kukankhira mwamphamvu - kusinthasintha kumadza ndi nthawi. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati mukumva kupweteka, muyenera kusiya nthawi yomweyo ndikufunsana ndi dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Khalani?

  • Chonde, dzipangitseni kukhala omasuka.
  • Pumulani chonde.
  • Khalani omasuka kukhala pansi.
  • Chonde muyimitseni nokha.

Izinto zokufunda ezishisa ezivumelekile Khalani?

  • Zopindika za ku Russia: Zopindika za ku Russia zimagwira ntchito minofu ya oblique, yomwe nthawi zambiri imanyalanyazidwa panthawi yokhala pansi. Zochita izi zimathandiza kupititsa patsogolo mphamvu zonse ndi kutanthauzira kwa dera la m'mimba, kupititsa patsogolo zotsatira za sit-ups.
  • Kukweza Miyendo: Miyendo imakweza ma sit-ups poyang'ana minofu ya m'mimba ya m'munsi, yomwe ingakhale yovuta kuchitapo panthawi yomwe mumakhala. Pogwira ntchito yotsika abs, mutha kuchita masewera olimbitsa thupi moyenera.

Amaxabiso angamahlekwane kanye Khalani

  • Zolimbitsa thupi zolimbitsa thupi
  • Zochita zolimbitsa thupi za Quadriceps
  • Kuchita masewera olimbitsa thupi kunyumba
  • Zochita zolimbitsa thupi za ntchafu
  • Khalani masewera olimbitsa thupi a quads
  • Zolimbitsa thupi zopanda zida
  • Kulimbitsa thupi kwa quadriceps
  • Zochita kunyumba zolimbitsa ntchafu
  • Khalani masewera olimbitsa miyendo
  • Kuphunzitsa quadriceps popanda zolemera