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Quarter Sit-up

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoRectus Abdominis
Amashwa eqhaphoObliques
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Quarter Sit-up

The Quarter Sit-up ndi ntchito yolimbitsa thupi yomwe imayang'ana minofu ya m'mimba, kuthandiza kuwongolera bwino, kukhazikika, komanso kukhazikika kwa thupi lonse. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuchita izi chifukwa sizimangothandizira kuwongolera pakati komanso zimathandizira kuchita bwino pazochita zina zolimbitsa thupi komanso zimachepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Quarter Sit-up

  • Ikani manja anu kumbuyo kwa mutu wanu kapena kuwoloka pachifuwa chanu.
  • Pang'onopang'ono kwezani thupi lanu lakumtunda molunjika mawondo anu, kungokweza mapewa anu ndi kumtunda kumbuyo kuchokera pansi. Ili ndiye gawo la "kota" la sit-up.
  • Gwirani malowa kwa masekondi angapo, ndikugwirizanitsa minofu yanu ya m'mimba.
  • Pang'onopang'ono dzichepetseni kubwerera kumalo oyambira. Bwerezani njirayi pa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Quarter Sit-up

  • Mayendedwe Oyendetsedwa: Cholakwika chachikulu chomwe anthu amachita nthawi zambiri ndikugwiritsa ntchito mphamvu kuti adzikweze. Izi zingayambitse kupweteka kwa khosi ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu yam'mimba kuti mukweze thupi lanu lakumtunda kuchoka pansi.
  • Range of Motion: Lingaliro lolakwika lodziwika bwino ndikuti muyenera kukhala pansi kuti ntchitoyo ikhale yogwira mtima. Komabe, kwa kotala kukhala-mmwamba, mumangofunika kukweza thupi lanu lakumtunda pafupifupi kotala la njira yokwera. Kuchulukirachulukira kungapangitse kupsinjika kosafunikira pamsana pako.
  • Njira Yopumira: Kulakwitsa kwina ndikusunga mpweya wanu panthawi yolimbitsa thupi. M'malo mwake, lowetsani mpweya pamene mukutsitsa thupi lanu ndikutulutsa mpweya pamene mukukweza. Kupuma koyenera

Quarter Sit-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Quarter Sit-up?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Quarter Sit-up. Ndi njira yabwino yoyambira kupanga mphamvu yayikulu. Komabe, ndikofunikira kuwonetsetsa mawonekedwe olondola kuti mupewe kuvulala komwe kungachitike. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Quarter Sit-up?

  • Gulugufe Amakhala Mmwamba: Mwakusiyana uku, mumakhala pansi ndi mapazi anu palimodzi ndi mawondo atagawanika, zomwe zimayang'ana minofu yosiyana pakati panu.
  • The Medicine Ball Sit-up: Izi zimaphatikizapo kunyamula mpira wamankhwala m'manja mwanu pamene mukukhala, kuwonjezera kulemera ndi kukana kusuntha.
  • V-Sit-up: Izi ndizosiyana kwambiri, pamene nthawi imodzi mumakweza thupi lanu lakumtunda ndi lakumunsi pansi, ndikupanga mawonekedwe a 'V' pamwamba pa kayendetsedwe kake.
  • The Russian Twist Sit-up: Izi zimaphatikizapo kuchita sit-up, koma pamwamba pa kayendetsedwe kake, mumapotoza torso yanu kumbali imodzi, kenako ina, ikuyang'ana pa obliques komanso minofu yayikulu ya m'mimba.

Izinto zokufunda ezishisa ezivumelekile Quarter Sit-up?

  • Zopotoza za ku Russia: Zochita izi zimaphatikizana ndi Quarter Sit-ups polimbitsa ma obliques, minofu yam'mbali ya pamimba, kupereka masewera olimbitsa thupi m'dera lamimba ndikuwonjezera kukhazikika ndi kukhazikika kofunikira pa Quarter Sit-ups.
  • Njinga Zanjinga: Monga Quarter Sit-ups, Bicycle Crunches ndi masewera olimbitsa thupi a m'mimba omwe amagwira ntchito kumtunda ndi kumunsi kwa abs, komanso obliques, kupereka kusuntha kokwanira komanso kulimbitsa thupi bwino kwambiri.

Amaxabiso angamahlekwane kanye Quarter Sit-up

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Quarter sit-up yolimbitsa thupi
  • Zochita zolunjika m'chiuno
  • Kulimbitsa thupi m'chiuno
  • Chizoloŵezi chokhala mmwamba kwakota
  • Zochita zochepetsera chiuno
  • Palibe zida zolimbitsa thupi m'chiuno
  • Quarter sit-up for waist toning
  • Kulemera kwa thupi kotala kukhala-mmwamba
  • Kuchita masewera olimbitsa thupi molunjika m'chiuno