Kunama
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Ukuxhumana kwe Kunama
Zochita "Kunama" ndi mchitidwe woganiza bwino womwe umalimbikitsa kupumula, kuchepetsa nkhawa, komanso kumveka bwino m'maganizo. Ndizopindulitsa kwa aliyense, makamaka amene ali ndi nkhawa kwambiri, nkhawa, kapena kusowa tulo, chifukwa zingathandize kukonza kugona komanso thanzi labwino la maganizo. Anthu angafune kuchita izi chifukwa zitha kuphatikizidwa mosavuta m'zochita za tsiku ndi tsiku, sizifuna zida, ndipo zitha kuchitidwa paliponse, ndikupereka njira yabwino yopumulira ndi kuyang'ana pa moyo wamunthu.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama
Izinto zokwenza Kunama
- Sungani Khosi Lanu Momasuka: Cholakwika china chofala ndikugwedeza khosi panthawi yochita masewera olimbitsa thupi. Kuti mupewe izi, sungani khosi lanu momasuka. Osakweza mutu wanu ndi manja anu kapena kukakamira khosi lanu kuti mukweze torso. Mutu wanu uyenera kugwira ntchito.
- Gwirani Ntchito Yanu: Onetsetsani kuti mumagwiritsa ntchito minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi. Izi sizidzangopangitsa kuti ntchitoyi ikhale yogwira mtima komanso imathandizira kuteteza kumbuyo kwanu. Cholakwika chofala ndikungogwiritsa ntchito abs apamwamba kapena hip flexors, zomwe zingayambitse kupweteka kwa msana.
- Mayendedwe Oyendetsedwa: Musathamangire kuchita masewera olimbitsa thupi. Chitani mayendedwe aliwonse pang'onopang'ono komanso molamulidwa. Izi zikuthandizani kuti mugwirizane ndi inu
Kunama Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kunama?
Mwamtheradi, oyamba kumene akhoza kuchita "Kunama". Komabe, ndikofunikira kuzindikira kuti pali mitundu yosiyanasiyana ya machitidwe onama, monga kukweza mwendo, kunama, kutambasula kwa tricep, kukweza mwendo wakumbuyo, ndi zina zotero. Ndikofunikira kuti oyamba kumene ayambe ndi kuwala kowala ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chipiriro chawo chikuwonjezeka. . Komanso, kukhala ndi mawonekedwe oyenera komanso kaimidwe koyenera panthawi yochita masewera olimbitsa thupi ndikofunikira kuti tipewe kuvulala komwe kungachitike. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi wanu.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama?
- Prevarication ndi mtundu wa kunama komwe wina amazemba chowonadi kapena kupanga dala kusamveka bwino kuti asayankhe funso mwachindunji.
- Kunyenga kumaphatikizapo kupanga nkhani yabodza kapena mkhalidwe wonyenga ena.
- Kukokomeza ndi njira ina ya kunama pamene wina amakulitsa kapena kutambasula chowonadi kuti chinachake chiwoneke bwino kapena choipa kuposa momwe chilili.
- Kupereka umboni wabodza ndi njira inama yoopsa, pamene munthu akupereka nkhani zabodza mwadala mwa kulumbira pa nthawi ya mlandu.
Izinto zokufunda ezishisa ezivumelekile Kunama?
- Mlatho: Zochitazi zimakwaniritsa Kunama monga momwe zimachitikiranso pa malo a supine ndikugwira ntchito pa glutes, hamstrings, ndi m'munsi kumbuyo, madera omwe amakhalanso nawo panthawi ya Kunama, motero amalimbikitsa kulimbitsa thupi moyenera.
- Bug Yakufa: Zochita Zolimbitsa Thupi Zakufa zimakwaniritsa Kunama monga kumakhudzanso kugona chagada ndipo zimayang'ana kwambiri pakukweza mphamvu zapakati komanso kukhazikika, monga momwe amachitira kunama, potero kumapangitsa kuti masewerawa azichita bwino.
Amaxabiso angamahlekwane kanye Kunama
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kugona m'chiuno kulimbitsa thupi
- Zolimbitsa thupi kunyumba kwa m'chiuno
- Bodyweight m'chiuno maphunziro
- Kuchita masewera olimbitsa thupi m'chiuno
- Kulimbitsa thupi molunjika m'chiuno
- Kuchita masewera olimbitsa thupi m'chiuno popanda zida
- Kugona m'chiuno kuchepetsa thupi
- Zolimbitsa thupi zolimbitsa thupi m'chiuno
- Kunama malo ntchito m'chiuno.