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Kupindika

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Ukuxhumana kwe Kupindika

Zochita zolimbitsa thupi za Curl-up ndizolimbitsa thupi zomwe zimalimbitsa kwambiri minofu ya m'mimba, zomwe zimathandiza kuti thupi likhale labwino, likhale lolimba, ndi mphamvu zonse za thupi. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuphatikizira ma curl-ups muzochita zawo zolimbitsa thupi osati kungopanga toned midsection, komanso kukulitsa luso lawo logwira ntchito, lomwe lingathandize mayendedwe a tsiku ndi tsiku ndikuletsa kupweteka kwam'mbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupindika

  • Ikani manja anu pa ntchafu zanu, tambani manja anu pachifuwa chanu, kapena ikani kumbuyo kwa makutu anu popanda kukoka pakhosi panu.
  • Pumirani mozama, ndipo pamene mukutulutsa mpweya, gwirani minofu ya m'mimba mwako kukoka batani la mimba yanu kumsana wanu.
  • Pang'onopang'ono kwezani mutu wanu, mapewa, ndi kumtunda kumbuyo kuchokera pansi, kukweza manja anu mmwamba ntchafu zanu ku mawondo anu ngati aikidwa pamenepo.
  • Tsitsani torso yanu pansi pang'onopang'ono kuti mutsirize kubwereza kamodzi, kusunga minofu yanu ya m'mimba ikugwira ntchito ngakhale mutabwerera kumalo oyambira.

Izinto zokwenza Kupindika

  • Gwirani Ntchito Yanu: Kuti mupindule kwambiri ndi masewera olimbitsa thupi, ndikofunika kugwirizanitsa minofu yanu yaikulu. Izi sizikutanthauza kuyamwa m'mimba mwako, koma kulimbitsa minofu ya m'mimba ngati kukonzekera nkhonya. Izi zidzakuthandizani kukweza thupi lanu lakumtunda kuchokera pansi pogwiritsa ntchito pachimake, m'malo mogwedeza khosi kapena mapewa anu.
  • Pewani Kupanikizika kwa Pakhosi: Kulakwitsa kofala ndiko kukoka pakhosi ndikupiringa. Kuti mupewe izi, yang'anani kwambiri kukweza chifuwa chanu chapadenga ndikuyang'ana padenga. Izi zidzakuthandizani kuti khosi lanu likhale losalowerera ndale komanso kupewa mavuto

Kupindika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupindika?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi njira yabwino yoyambira kupanga mphamvu yayikulu. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala komwe kungachitike. Nawa njira zopangira ma curl-up: 1. Gona chagada pansi. Phimbani mawondo anu ndikuyika mapazi anu pansi pafupi ndi m'lifupi mwake. 2. Dulani mikono yanu pachifuwa chanu kapena ikani kumbuyo kwa mutu wanu. Ngati muwayika kumbuyo kwa mutu wanu, samalani kuti musakoke pakhosi panu. 3. Mangitsani abs anu ndikukweza mutu wanu, mapewa, ndi kumtunda kumbuyo kuchokera pansi. Exhale pamene mukukweza. 4. Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira pamene mukupuma. 5. Bwerezani nambala yomwe mukufuna yobwereza. Kumbukirani, sizokhudza kuchuluka kwa zomwe mungachite, koma zakuwachita moyenera komanso mosamala. Nthawi zonse funsani ndi katswiri wolimbitsa thupi ngati

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupindika?

  • Kupindika Panjinga: Izi zimaphatikizapo kusinthana kwa bondo kupita ku chigongono, kutsanzira kuyenda kwa njinga mutagona chagada.
  • The Weighted Curl-up: Pakusiyana uku, mumanyamula cholemera pachifuwa chanu pamene mukuchita zopindika kuti muwonjezere kukana.
  • The Stability Ball Curl-up: Izi zimaphatikizapo kuchita ma curl-up pa mpira wokhazikika kuti muphatikize minofu yayikulu kwambiri.
  • The Oblique Curl-up: Kusiyanaku kumaphatikizapo kupotoza torso panthawi yopiringa kuti agwirizane ndi minofu ya oblique.

Izinto zokufunda ezishisa ezivumelekile Kupindika?

  • Njinga za njinga ndi masewera ena opindulitsa, chifukwa samangogwira ntchito ngati ma curl-ups, komanso amagwiritsira ntchito ma obliques ndi ma flexer chiuno, zomwe zimapangitsa kuti m'mimba mukhale ndi masewera olimbitsa thupi komanso kulimbitsa mphamvu zanu zonse.
  • Zopotoka za ku Russia ndizochita masewera olimbitsa thupi kwambiri kuti aziphatikizana ndi ma curl-ups, chifukwa amayang'ana minofu ya oblique, yomwe nthawi zambiri imanyalanyazidwa pa nthawi yopiringa, motero zimathandiza kuti pakhale mphamvu yowonjezera komanso yozungulira bwino.

Amaxabiso angamahlekwane kanye Kupindika

  • Zolimbitsa thupi zopindika
  • Zolimbitsa thupi zolunjika m'chiuno
  • Zochita zolimbitsa thupi
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Chizoloŵezi cholimbitsa thupi cha Curl-up
  • Zochita zapakhomo za m'chiuno
  • Palibe zida zolimbitsa thupi m'chiuno
  • Kulimbitsa mchiuno ndi ma curl-ups
  • Kuchita masewera olimbitsa thupi kwapakati
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno