Kunama
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Kunama
Zochita zolimbitsa thupi "Ling Leg Curl" ndizochita zolimbitsa thupi zopindulitsa zomwe zimayang'ana minofu ya hamstring, komanso ma glutes ndi ana a ng'ombe, zomwe zimalimbikitsa kutsika kwa thupi komanso kusinthasintha. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angafune kuchita izi kuti awonjezere mphamvu za thupi lawo, kulimbitsa minofu, ndikuthandizira kupewa kuvulala polimbitsa minofu yozungulira mawondo ndi m'chiuno.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama
- Gona chagada chagada pa mphasa ya yoga kapena pamalo aliwonse omasuka, manja anu ali m'mbali mwanu ndi miyendo yanu yotambasulidwa.
- Miyendo yanu ikhale yowongoka kapena yopindika pang'ono, ikwezani pang'onopang'ono kuchokera pansi mpaka itakhala yolunjika ku torso yanu.
- Gwirani izi kwa masekondi angapo.
- Pang'onopang'ono tsitsani miyendo yanu kubwerera kumalo oyambira.
- Bwerezani mayendedwe awa pa kuchuluka komwe mukufuna kubwereza.
Izinto zokwenza Kunama
Kunama Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kunama?
Inde, oyamba kumene angathe kuchita masewero onama. Ndi masewera osavuta omwe amaphatikizapo kugona pansi pamtunda, nthawi zambiri amagwiritsidwa ntchito popumula kapena ngati poyambira masewera ena monga crunches kapena kukweza miyendo. Komabe, ngati mukunena za zochitika zinazake za "bodza", ndikufunika tsatanetsatane kuti ndikupatseni chidziwitso cholondola. Nthawi zonse kumbukirani, mosasamala kanthu za masewera olimbitsa thupi, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuyang'ana pa kusunga mawonekedwe oyenera kuti asavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama?
- Kunama ndi njira ina yoipa kwambiri, yomwe nthawi zambiri imagwiritsidwa ntchito pofuna kupewa kukhumudwitsa wina kapena kulowa m'mavuto.
- Kunena zabodza ndi mawu ovomerezeka oletsa kunama, makamaka ngati wina anama mwadala polumbira pa khoti.
- Kukokomeza ndiko kunama pamene munthu amakulitsa chowonadi, kupangitsa kuti chinthu chiwoneke kukhala chofunika kwambiri kapena chochititsa chidwi kuposa mmene chilili.
- Kunama ndi njira ina yonama pamene munthu akupereka dala nkhani zabodza kuti akopeke.
Izinto zokufunda ezishisa ezivumelekile Kunama?
- Bicycle Crunches imatha kuthandizira Kukweza Miyendo Yogona poyang'ana madera osiyanasiyana a minofu ya m'mimba, kuphatikizapo obliques, motero amapereka ntchito yowonjezereka ya m'mimba.
- Zopotoza za ku Russia zitha kukhala zothandizira bwino pakukweza miyendo yakugona pomwe imayang'ana zopingasa komanso zocheperako, kukulitsa mphamvu zozungulira komanso zolimbitsa thupi, zomwe zitha kukhala zopindulitsa pazochita zosiyanasiyana zolimbitsa thupi ndi masewera.
Amaxabiso angamahlekwane kanye Kunama
- Zochita zolimbitsa thupi m'chiuno
- Kugona m'chiuno kulimbitsa thupi
- Zochita zapansi za m'chiuno
- Kulimbana ndi thupi m'chiuno maphunziro
- Zolimbitsa thupi kunyumba za m'chiuno
- Kuchita masewera olimbitsa thupi m'chiuno
- Zolimbitsa thupi zolimbitsa thupi zochepetsera chiuno chochepa
- Zolimbitsa thupi zolunjika m'chiuno
- Kunama malo ntchito m'chiuno
- Palibe zida zolimbitsa thupi m'chiuno