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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 ndizomwe zimalimbitsa thupi kwambiri zomwe zimayang'ana minofu ya m'mimba mwanu, kulimbitsa thupi lonse ndikuwongolera kaimidwe. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe amafuna kukhala ndi mphamvu zazikulu komanso kukhazikika. Kuchita masewera olimbitsa thupi kungathandize kuwongolera bwino, kuthandizira thanzi la msana, komanso kupititsa patsogolo masewera olimbitsa thupi ndi masewera osiyanasiyana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupindika

  • Ikani manja anu kumbuyo kwa mutu wanu, koma osakoka pakhosi panu; m'malo mwake, lolani zigongono zanu ziloze ku mbali.
  • Pang'onopang'ono kwezani mutu wanu, mapewa, ndi kumtunda kumbuyo kuchokera pansi pogwiritsa ntchito minofu ya m'mimba, kusunga msana wanu pansi.
  • Gwirani malowa kwa masekondi angapo, kenaka muchepetse pang'onopang'ono kubwerera kumalo oyambira.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera komanso mayendedwe oyendetsedwa monse.

Izinto zokwenza Kupindika

  • **Kuyenda Koyendetsedwa**: Kulakwitsa kwina ndikumachita masewera olimbitsa thupi mwachangu kwambiri. Ngakhale zingawoneke ngati mukuchita zambiri, kuthamangira mumayendedwe kungakhale kopanda phindu komanso kowopsa. M'malo mwake, pindani mozungulira pang'onopang'ono, mowongolera. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
  • **Kupuma**: Ndikofunikira kupuma moyenera pamene mukuchita ma curl-ups. Pumani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya pamene mukukweza. Kugwira mpweya wanu kapena kupuma mosadukiza kumatha kuchuluka

Kupindika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupindika?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Curl-up. Ndi masewera osavuta omwe amalimbana ndi minofu ya m'mimba. Nayi chitsogozo choyambira momwe mungachitire: 1. Gona chagada pansi. 2. Phimbani mawondo anu ndi kubzala mapazi anu pansi, motalikirana ndi chiuno. 3. Dulani manja anu pachifuwa chanu. 4. Tchulani abs anu ndikupuma. 5. Pa exhale yanu, kwezani thupi lanu lakumtunda, kusunga mutu wanu ndi khosi momasuka. 6. Pulani mpweya ndikubwerera kumalo oyambira. Kumbukirani, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera. Pamene mukukhala amphamvu komanso omasuka ndi masewera olimbitsa thupi, mukhoza kuwonjezera kubwereza kwanu. Ngati muli ndi vuto lililonse pazaumoyo, ndi bwino kukaonana ndi dokotala kapena katswiri wazolimbitsa thupi musanayambe njira ina iliyonse yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupindika?

  • The Medicine Ball Curl-up: Mukusintha uku, mumapanga zopiringa mutanyamula mpira wamankhwala kuti muwonjezere kukana ndikuwonjezera zovuta zolimbitsa thupi.
  • The Weighted Curl-up: Izi zimaphatikizapo kuchita zopindika zachikhalidwe ndi mbale yolemetsa kapena dumbbell pachifuwa chanu kuti muwonjezere zovuta zina.
  • The Stability Ball Curl-up: Kusintha uku kumafuna kuti mupirire pa mpira wokhazikika, womwe umapangitsa minofu yanu yayikulu chifukwa cha kusakhazikika pamwamba.
  • The Twist Curl-up: Mu kusiyana kumeneku, mumawonjezera kupotoza pamwamba pa kayendetsedwe kake, kusinthasintha mbali, kuti mugwirizane ndi minofu ya oblique.

Izinto zokufunda ezishisa ezivumelekile Kupindika?

  • Kupotoza kwa Russian ndi ntchito yopindulitsa yomwe imathandizana ndi Curl-up chifukwa sikuti imangogwira ntchito ya rectus abdominis monga Curl-up, komanso imagwiritsa ntchito ma obliques, motero imalimbikitsa chitukuko chokwanira cha minofu ya m'mimba.
  • Kukweza Miyendo ndikowonjezera kwambiri kwa ma Curl-ups pamene akuyang'ana minofu ya m'mimba ya m'munsi, yomwe nthawi zambiri imanyalanyazidwa muzochita zambiri zolimbitsa thupi, motero zimatsimikizira kulimbitsa bwino komanso kukhazikika kwapakati.

Amaxabiso angamahlekwane kanye Kupindika

  • Zolimbitsa thupi zopindika
  • Zolimbitsa thupi zolunjika m'chiuno
  • Chizoloŵezi cholimbitsa thupi cha Curl-up
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kupindika kwa mphamvu ya m'mimba
  • Zolimbitsa thupi kunyumba za m'chiuno
  • Kulimbitsa ma curl-ups
  • Zochita zochepetsera m'chiuno
  • Zolimbitsa thupi m'chiuno
  • Njira zopangira ma curl-up