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M'mbali Amakweza Molunjika

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Ukuxhumana kwe M'mbali Amakweza Molunjika

Sideways Lifts Vertical ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma obliques, m'munsi kumbuyo, ndi m'chiuno, zomwe zimathandiza kukonza mphamvu zanu zam'kati, moyenera, komanso kusinthasintha. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi mphamvu zaumwini ndi kupirira. Anthu angafune kuchita Sideways Lifts Vertical kuti apititse patsogolo kayendedwe kawo, kusintha kaimidwe, komanso kuchepetsa chiopsezo cha kuvulala polimbikitsa maziko olimba komanso okhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi M'mbali Amakweza Molunjika

  • Pang'onopang'ono kwezani ma dumbbells kumbali yanu, ndikuwongoka manja anu ndi manja anu akuyang'ana pansi, mpaka atafika kutalika kwa mapewa.
  • Imani pamwamba pa kusuntha kwa sekondi imodzi kuti mugwirizane ndi mapewa anu.
  • Pang'onopang'ono tsitsani ma dumbbells kumbuyo kumbali yanu molamulidwa.
  • Bwerezani kusuntha uku kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti msana wanu ukhale wowongoka komanso pachimake pakuchita masewera olimbitsa thupi.

Izinto zokwenza M'mbali Amakweza Molunjika

  • Kaimidwe Koyenera: Khalani ndi kumbuyo kowongoka komanso kolimba panthawi yonse yolimbitsa thupi. Izi zimathandiza kugwirizanitsa minofu yoyenera ndikuletsa kupsinjika pamsana wanu. Kulakwitsa kofala ndiko kukumbatira kapena kumiza msana, zomwe zingayambitse kuvulala.
  • Mayendedwe Olamuliridwa: Chitani masewerawa pang'onopang'ono, mowongolera. Izi zimatsimikizira kuti mukugwira ntchito bwino minofu osadalira mphamvu kuti mukweze thupi lanu. Kuthamangira mayendedwe ndi kulakwitsa kofala ndipo kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
  • Kupuma Moyenera: Pumirani pamene mukukweza thupi lanu ndi kupuma pamene mukulitsitsa. Izi zimathandiza kuti mphamvu zanu zisamayende bwino komanso kuti mayendedwe anu aziyenda bwino. Kugwira yanu

M'mbali Amakweza Molunjika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda M'mbali Amakweza Molunjika?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Sideways Lifts Vertical. Komabe, monga masewero olimbitsa thupi atsopano, ndikofunika kuyamba ndi zolemera zopepuka kapena kulemera kwa thupi, ndikuwonjezera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino. Ndikofunikiranso kuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, oyamba kumene ayenera kufunafuna chitsogozo kwa katswiri wa masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo M'mbali Amakweza Molunjika?

  • Ma Sideways Lifts Vertical with Resistance Bands amaphatikiza kugwiritsa ntchito magulu olimbikira kuti awonjezere kulimba kwa masewerawo.
  • The Weighted Sideways Lifts Vertical imaphatikizapo kugwiritsa ntchito dumbbells kapena kettlebells kuti awonjezere kukana kulemera, motero kumawonjezera vuto.
  • The Sideways Lifts Vertical ndi Stability Ball imafuna kuti munthu azitha kukhazikika pa mpira wokhazikika pamene akukweza, kuchititsa minofu yapakati kwambiri.
  • The Seated Sideways Lifts Vertical amasintha malo kuchokera kuima mpaka kukhala pansi, zomwe zingathandize kudzipatula minofu ya mapewa ndi kuchepetsa kukhudzidwa kwa magulu ena a minofu.

Izinto zokufunda ezishisa ezivumelekile M'mbali Amakweza Molunjika?

  • Mapapo: Mapapo amagwiranso ntchito m'munsi mwa thupi ndipo amatha kupititsa patsogolo ubwino wa Sideways Lifts Vertical mwa kuphatikizira kukhazikika ndi kukhazikika, komanso maphunziro a unilateral, omwe angathandize kukonza kusalinganika kwa minofu ndi kulimbitsa thupi lonse.
  • Deadlifts: Deadlifts ndizothandiza kwambiri ku Sideways Lifts Vertical pamene akuyang'ana minofu yam'mbuyo ya unyolo, kuphatikizapo glutes ndi hamstrings, zomwe zimagwiranso ntchito panthawi ya Sideways Lifts, koma mosiyana, motero zimapereka masewera olimbitsa thupi komanso ozungulira.

Amaxabiso angamahlekwane kanye M'mbali Amakweza Molunjika

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Sideways Lifts Vertical Workout
  • Zochita zolunjika m'chiuno
  • Zolimbitsa thupi m'chiuno
  • Sideways Lifts Vertical for core
  • Zochita zolimbitsa thupi m'chiuno
  • Sideways Lifts Vertical njira
  • Zochita zolimbitsa m'chiuno
  • Kuphunzitsa kulemera kwa thupi m'chiuno
  • Sideways Lifts Vertical exercise guide