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March Sit

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe March Sit

Masewera olimbitsa thupi a March Sit ndi masewera olimbitsa thupi osiyanasiyana omwe amaphatikiza mapindu amtima komanso kulimbikitsa ma core, kupangitsa kukhala chisankho chabwino kwambiri kwa anthu pamlingo uliwonse wolimbitsa thupi. Ndizoyenera makamaka kwa iwo omwe akufuna kuwongolera bwino, kugwirizanitsa, ndi mphamvu zapakati popanda kuyika zovuta kwambiri pamalumikizidwe awo. Kuchita masewera olimbitsa thupi a March Sit kungathandize kulimbikitsa mphamvu, kulimbikitsa kaimidwe kabwino, ndi kuthandizira kuchepetsa thupi, ndikupangitsa kukhala kofunikira kumagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi March Sit

  • Kusunga msana wanu molunjika, kwezani bondo lanu lakumanja ku chifuwa chanu momwe mungathere, kenaka muchepetse pansi.
  • Bwerezani kuyenda komweko ndi bondo lanu lakumanzere.
  • Pitirizani kusinthana miyendo kuti mubwereze nambala yomwe mukufuna kapena kwa nthawi yoikika.
  • Kumbukirani kuphatikizira pachimake chanu ndikusunga msana wanu mowongoka nthawi yonse yochita masewera olimbitsa thupi kuti mupewe kuvulala ndikuwonjezera mphamvu.

Izinto zokwenza March Sit

  • Kusuntha Koyendetsedwa: Kulakwitsa kofala ndikuthamangira mumayendedwe. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Kwezani bondo limodzi molunjika pachifuwa chanu, kenaka tsitsani pansi ndikubwereza ndi bondo linalo. Pang'onopang'ono, bwino, chifukwa izi zidzagwirizanitsa minofu yanu bwino.
  • Gwirani Ntchito Yanu: Onetsetsani kuti mukuchita masewera olimbitsa thupi nthawi zonse. Izi zikutanthawuza kukoka batani la mimba yanu kupita ku msana wanu kuti mutsegule minofu yanu ya m'mimba. Kusagwirizanitsa pakati panu kungayambitse kupsinjika kwa msana.
  • Pewani Kutsamira M'mbuyo: Kulakwitsa kofala ndiko kutsamira m'mbuyo mukukweza mawondo, zomwe zingakupangitseni kupanikizika kosafunikira m'munsi mwanu.

March Sit Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda March Sit?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a March Sit. Ndi ntchito yochepa yomwe imathandizira kulimbikitsa pachimake ndikuwongolera bwino. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula. Nthawi zonse ndikofunikira kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati mukumva kupweteka kapena kupweteka, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo March Sit?

  • The March Sit with Resistance Bands: Kusiyanaku kumaphatikizapo magulu otsutsa kuzungulira ntchafu kuti awonjezere kukana komanso kulimbitsa minofu.
  • The March Sit with Weights: Mu kusiyana uku, mumagwira ma dumbbells kapena kettlebells m'manja mwanu kuti muwonjezere kukana ndikutsutsa malire anu.
  • The March Sit with Twist: Kusinthaku kumaphatikizapo kupotoza torso yanu kupita ku bondo lokwezedwa kuti mugwire ntchito zanu ndikugwira ntchito pakukhazikika kwanu.
  • The March Khalani ndi Mwendo Wotambasula: M'malo mobweretsa bondo lanu pachifuwa chanu, mumatambasula mwendo wanu patsogolo panu, kugwiritsira ntchito ma quads anu ndi ma flexor a chiuno mwamphamvu kwambiri.

Izinto zokufunda ezishisa ezivumelekile March Sit?

  • Mapulani: Mapulani amathandizira March Sit poyang'ananso mphamvu zapakati ndi kukhazikika, komanso amagwirizanitsa mapewa, mikono, ndi glutes, kupereka thupi lonse lolimbitsa thupi.
  • Zopotoza zaku Russia: Zochita izi zimakwaniritsa Marichi Sit poyang'ana ma obliques ndi rectus abdominis, zomwe zingathandize kuwongolera bwino komanso kulumikizana komwe kumafunikira pa March Sit, komanso kukulitsa mphamvu yayikulu.

Amaxabiso angamahlekwane kanye March Sit

  • March Sit masewera olimbitsa thupi
  • Kulimbitsa thupi kwa ntchafu
  • Zolimbitsa thupi za Quadriceps
  • Kuchita masewera olimbitsa thupi kunyumba
  • Bodyweight March Sit
  • Kulimbitsa ntchafu ndi March Sit
  • March Khalani kwa minofu ya miyendo
  • Kulimbitsa thupi kwa Quadriceps ndi kulemera kwa thupi
  • March Khalani ntchafu zolimbitsa thupi
  • Zolimbitsa thupi kunyumba za quadriceps