Kunama
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Kunama
Kuchita masewera olimbitsa thupi a Lying Leg Raise ndi masewera opindulitsa kwambiri omwe amayang'ana kwambiri minofu ya m'mimba, kupititsa patsogolo mphamvu zapakati komanso kukhazikika. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangowonjezera tanthauzo la minofu ya m'mimba komanso zimathandizira kaimidwe kabwino, kukhazikika bwino, komanso magwiridwe antchito athupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama
Izinto zokwenza Kunama
- Kuyenda Koyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, yang'anani pamayendedwe oyendetsedwa, odekha. Izi zidzakuthandizani kukulitsa kukhudzidwa kwa minofu ndikupewa kuvulala komwe kungachitike. Kulakwitsa kofala ndiko kugwiritsa ntchito kuthamanga kukweza zolemera, zomwe zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
- Kulemera Koyenera: Sankhani cholemera chomwe chili chovuta koma chotheka. Iyenera kukulolani kuti muzichita masewera olimbitsa thupi ndi mawonekedwe oyenera kuti mubwereze chiwerengero chovomerezeka. Kugwiritsa ntchito kulemera kwambiri kungayambitse mawonekedwe osayenerera ndikuwonjezera chiopsezo cha kuvulala.
- Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana panthawi yolimbitsa thupi
Kunama Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kunama?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi masewera osavuta omwe aliyense angathe kuchita, mosasamala kanthu za msinkhu wawo wolimbitsa thupi. Kumaphatikizapo kugona pansi pamalo athyathyathya, monga ma yoga mat kapena kapeti yabwino. Zochita izi zitha kukhala zopindulitsa pakupumula, kulingalira, kapena ngati poyambira masewera ena. Komabe, ngati ponena za "Kugona masewero olimbitsa thupi" mukunena za chizolowezi cholimbitsa thupi chomwe chimakhudza mayendedwe ovuta kwambiri, zingakhale bwino kukaonana ndi katswiri wa masewera olimbitsa thupi kapena ochiritsa thupi kuti akuthandizeni kuonetsetsa kuti masewerawa akuchitika moyenera komanso motetezeka.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama?
- Kunamizira kumaphatikizapo kunena zinthu zabodza ngati kuti n’zoona, nthawi zambiri n’cholinga chofuna kupeza phindu.
- Kunena zabodza ndi mawu ovomerezeka onena zabodza kapena kunena zabodza polumbira, nthawi zambiri m'bwalo lamilandu.
- Kupeka ndi kupanga kapena kupanga nkhani zabodza kapena nkhani zabodza.
- Kukokomeza kumaphatikizapo kutambasula choonadi kapena kupangitsa kuti chinthu chiwoneke kukhala chofunika kwambiri kapena chofunika kwambiri kuposa momwe chilili.
Izinto zokufunda ezishisa ezivumelekile Kunama?
- Mabwalo a Glute: Zochita izi zimathandizira Kukweza Miyendo Yogona chifukwa imayang'ana kumunsi kwa thupi, makamaka glutes ndi hamstrings, zomwe zimapereka kulimbitsa thupi koyenera kuphatikizidwa ndikuyang'ana minofu ya m'mimba pakukweza Leg.
- Njinga Zanjinga: Njinga Zanjinga ndizothandizira kwambiri Kukukweza Miyendo Yakunama pamene imayang'ana minofu yam'mwamba ndi yapansi pamimba, kumapangitsa kuti ntchito yolimbitsa thupi ikhale yogwira mtima komanso kulimbikitsa thupi labwino komanso kaimidwe.
Amaxabiso angamahlekwane kanye Kunama
- Kulimbitsa thupi kwa ntchafu
- Quadriceps yolimbitsa thupi kunyumba
- Kuchita masewera olimbitsa thupi kunama
- Zochita zolimbitsa ntchafu
- Zolimbitsa thupi za quad
- Kunama masewera olimbitsa ntchafu
- Maphunziro a quadriceps bodyweight
- Zolimbitsa thupi kunyumba za ntchafu
- Kugona malo ntchito kwa miyendo
- Zochita zolimbitsa thupi zolimbitsa ntchafu.