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Khalani ndi Mpando Wothandizidwa

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Ukuxhumana kwe Khalani ndi Mpando Wothandizidwa

The Sit Up with Chair Assisted Exercise ndi mtundu wosinthidwa wa chikhalidwe chokhazikika, chopangidwa kuti chithandizire ndikuchepetsa kupsinjika kumunsi kumbuyo. Ndioyenera kwa oyamba kumene, anthu omwe ali ndi vuto lakumbuyo, kapena omwe akufuna kuti pang'onopang'ono amange mphamvu zawo zazikulu. Zochita izi sizimangowonjezera mphamvu ndi kupirira kwa minofu ya m'mimba, komanso zimalimbikitsa kaimidwe kabwino komanso moyenera, ndikupangitsa kuti ikhale yopindulitsa pazochitika zilizonse zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Khalani ndi Mpando Wothandizidwa

  • Gwirani mapazi anu pansi pa mpando kuti muwateteze.
  • Ndi manja anu kumbuyo kwa mutu wanu kapena kuwoloka pachifuwa chanu, pang'onopang'ono ndikutsamira mosamala mpaka msana wanu ukhale pansi.
  • Gwiritsani ntchito minofu yanu ya m'mimba kuti mukweze thupi lanu lakumtunda kubwerera kumalo oyambira, kusunga mapazi anu pansi pa mpando kuti muthandizidwe.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukugwiritsa ntchito mphamvu zanu zazikulu kuti mukweze thupi lanu osati kukoka ndi khosi kapena mikono yanu.

Izinto zokwenza Khalani ndi Mpando Wothandizidwa

  • **Kuyenda Koyendetsedwa**: Mukamatsamira mmbuyo, zichitani pang'onopang'ono, mwadongosolo mpaka msana wanu ugwire kumbuyo kwa mpando. Kenako, pogwiritsa ntchito minofu ya m'mimba, dzikokereni mpaka pomwe mudakhalapo. Pewani kugwiritsa ntchito mphamvu kapena kugwedeza thupi lanu kuti muchite masewera olimbitsa thupi; izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • **Gwiritsitsani Ntchito Yanu**: Chinsinsi chothandizira kwambiri pamasewerawa ndikuphatikiza minofu yanu yayikulu. Pamene mukutsamira mmbuyo, pumani mpweya ndikumangitsa abs anu. Mukabwerera mmwamba, pumani mkati ndikupumula abs yanu. Izi zidzatsimikizira kuti mukugwira ntchito minofu yoyenera osati kukakamiza

Khalani ndi Mpando Wothandizidwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Khalani ndi Mpando Wothandizidwa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Sit up with Chair Assisted. Kuchita masewera olimbitsa thupi ndi njira yabwino yoyambira kumanga mphamvu zam'mimba. Mpando amapereka chithandizo ndikuthandizira kusunga mawonekedwe oyenera, kuchepetsa chiopsezo cha kuvulala. Komabe, ndikofunikira nthawi zonse kuti oyamba kumene ayambe pang'onopang'ono ndikuwonjezera kuchuluka kwa zolimbitsa thupi zawo kuti apewe kupsinjika kapena kuvulala. Ndibwinonso kufunsira upangiri kwa katswiri wazolimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Khalani ndi Mpando Wothandizidwa?

  • Decline Chair Sit-up: M'bukuli, mpando umayikidwa pamtunda wochepa, zomwe zimapangitsa kukhalapo kukhala kovuta kwambiri pogwiritsira ntchito minofu ya m'mimba.
  • Twist Chair Sit-up: Kusintha kumeneku kumaphatikizapo kupotoza pamwamba pa sit-up, kuyang'ana minofu ya oblique kuti mukhale ndi masewera olimbitsa thupi.
  • Weighted Chair Sit-up: Kusiyanaku kumaphatikizapo kunyamula cholemera pachifuwa chanu pamene mukuchita, kuonjezera kukana ndi kulimbikitsa minofu ya m'mimba.
  • Mpando Kukhala ndi Leg Lift: Mu Baibuloli, kukweza mwendo kumawonjezedwa pamwamba pa sit-mmwamba, kuchititsa abs m'munsi ndi ma flexor a m'chiuno kuti mukhale ndi masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Khalani ndi Mpando Wothandizidwa?

  • Kukweza Miyendo: Zochitazi zimakwaniritsa Khalani ndi Mpando Wothandizira monga momwe zimayendera minofu ya m'mimba ya m'munsi, yomwe nthawi zambiri imagwira ntchito panthawi yomwe imakhalapo, motero imathandizira kumanga mphamvu zonse zapakati.
  • Zopotoka za Chirasha: Zopindika za ku Russia zimathandizira Khalani ndi Mpando Wothandizidwa poyang'ana minofu ya oblique, yomwe ndi yofunika kwambiri pakuyenda mozungulira komanso imagwiranso ntchito panthawi yokhazikika, zomwe zimathandiza kuwongolera bwino komanso kukhazikika.

Amaxabiso angamahlekwane kanye Khalani ndi Mpando Wothandizidwa

  • Mpando anathandizidwa kukhala tsonga
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Khalani ndi mpando wothandizira
  • Zochita zolunjika m'chiuno
  • Kulemera kwa thupi kukhala ndi mpando
  • Khalani tsonga wothandizidwa ndi mpando
  • Kulimbitsa thupi m'chiuno
  • Mpando wothandizira khalani tsonga
  • Zochita zolimbitsa chiuno
  • Khalani tsonga pogwiritsa ntchito mpando kuthandizira