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Kugona Gongo mpaka Bondo

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
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Ukuxhumana kwe Kugona Gongo mpaka Bondo

Kuchita masewera olimbitsa thupi a Lying Elbow to Knee ndi masewera olimbitsa thupi athunthu omwe amayang'ana kwambiri minofu ya m'mimba, kumalimbikitsa mphamvu komanso bata. Ndi yabwino kwa okonda masewera olimbitsa thupi pamlingo uliwonse, kuyambira oyamba kumene mpaka othamanga odziwa bwino ntchito, chifukwa champhamvu yake yosinthika. Anthu amatha kusankha kuphatikiza masewerawa m'chizoloŵezi chawo kuti awonjezere mphamvu zawo, kuwongolera bwino, ndi kulimbikitsa kaimidwe kabwino, zonse zomwe ndizofunikira kuti mukhale ndi thanzi labwino komanso zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Gongo mpaka Bondo

  • Phimbani bondo lanu lakumanja ndikulikweza pachifuwa chanu kwinaku mukukweza thupi lanu lakumtunda kuchoka pansi ndikuyesera kukhudza chigongono chakumanja ku bondo lanu lakumanja.
  • Tsitsani thupi lanu kubwerera kumalo oyambira, kusunga miyendo yanu ndi manja anu kumbuyo kwa mutu wanu.
  • Bwerezani zomwezo ndi bondo lanu lakumanzere ndi chigongono chakumanzere.
  • Pitirizani kusinthana pakati pa mbali yanu yamanja ndi kumanzere kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kugona Gongo mpaka Bondo

  • Mawonekedwe Oyenera: Bweretsani chigongono chanu chakumanja ndi bondo lakumanzere kwa wina ndi mzake, kuyesera kuwakhudza pamodzi. Kumbukirani kusunga mwendo wanu wina pansi. Pewani kukoka khosi lanu kapena mutu mmwamba ndi manja anu, chifukwa izi zimatha kusokoneza khosi lanu. M'malo mwake, ganizirani kuchitapo kanthu kuti mukweze thupi lanu lakumtunda.
  • Mayendedwe Oyendetsedwa: Bwererani pamalo anu oyambira pang'onopang'ono komanso mowongolera. Pewani kulola thupi lanu kugwera pansi, chifukwa izi zingayambitse kuvulala. M'malo mwake, tsitsani thupi lanu pansi pang'onopang'ono, pogwiritsa ntchito minofu ya m'mimba.
  • Njira Yopumira: Pumirani mpweya pamene mukukweza thupi lanu ndikupumira pamene mukulitsitsa. Izi zimathandiza kugwirizanitsa minofu yanu yapakatikati ndikupangitsa kuti ntchitoyo ikhale yogwira mtima. Pewani

Kugona Gongo mpaka Bondo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Gongo mpaka Bondo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Liing Elbow to Knee. Ndi masewera olimbitsa thupi abwino a minofu ya m'mimba ndipo akhoza kusinthidwa kuti agwirizane ndi magulu osiyanasiyana olimbitsa thupi. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Nthawi zonse ndi bwino kuyamba pang'onopang'ono ndikuwonjezera mphamvu pang'onopang'ono pamene mphamvu ndi kupirira zikukula. Ngati mukumva kusapeza bwino kapena kuwawa, ndikofunikira kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi katswiri wazolimbitsa thupi kapena wopereka chithandizo chamankhwala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Gongo mpaka Bondo?

  • Chigongono Choyimilira Kumabondo: Kusiyanasiyana kumeneku kumachitika kuyimirira, kubweretsa bondo kuti likumane ndi chigongono, chomwe chingathandizenso kuwongolera bwino.
  • Chigongono Chokhazikika Kumawondo: Kuchitidwa mutakhala pa benchi kapena pampando, kusinthaku kumayang'ana kwambiri kumunsi kwa abs.
  • Kugona Molunjika Myendo Kumabondo: M'malo mopinda bondo, mwendo umakhala wowongoka, ndikuwonjezera vuto la minofu ya m'mimba.
  • The Side Plank Elbow to Knee: Uku ndikusintha kopitilira muyeso, komwe kumachitidwa pampando wam'mbali, kumagwira ntchito za obliques, abs, ndi kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Kugona Gongo mpaka Bondo?

  • Mapulani: Mapulani amathandizira Kugona Elbow Kumabondo popereka masewera olimbitsa thupi omwe amayang'ana pachimake chonse, kuphatikizapo m'munsi kumbuyo, zomwe zimathandiza kuwongolera bwino komanso kaimidwe, madera omwe samayang'ana kwambiri pakuchita masewera olimbitsa thupi a Bow Bow to Knee.
  • Zopindika za ku Russia: Zochita izi zimakwaniritsa Kugona chigongono ku Bondo poyang'ana ma oblique mwanjira ina, kuphatikiza kupotoza komwe kungapangitse mphamvu zozungulira komanso kusinthasintha, potero kumathandizira kulimbitsa thupi kwanu kwakukulu.

Amaxabiso angamahlekwane kanye Kugona Gongo mpaka Bondo

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi a Golide mpaka Bondo
  • Zochita zolimbitsa thupi
  • Kulimbitsa thupi m'chiuno
  • Zolimbitsa thupi kunyumba kwa m'chiuno
  • Kugona chigongono to Knee chizolowezi
  • Kuchita masewera olimbitsa thupi kulunjika m'chiuno
  • Palibe-zida m'chiuno ntchito
  • Chiuno toning bodyweight ntchito
  • Kugona Gongo mpaka Bondo pofuna kuchepetsa m'chiuno