Ntchito ina yowonjezerapo kuwonjezera pazomwe mukuchita ndikupukuta mchiuno. Zimalimbitsa rectus abdominis (minofu pakati pa nthiti ndi m'chiuno), ndi zovuta (minofu yomwe imathamangira kumbali ya chifuwa).
Yesetsani kugwira ntchito mpaka maulendo awiri mpaka khumi ndi awiri, mobwerezabwereza pakati. Kuwonjezera pa machitidwe ena ab, mukhoza kuchita izi kangapo pamlungu.
Hip Lift Malo Oyambira
- Poyamba, bwererani mmbuyo mpaka kumbuyo kwanu ndi mutu wanu mutapuma bwino pansi-mwinamwake mukufuna kugwiritsa ntchito chipewa kapena zina zosavuta pazochitazi-ndipo ikani mikono yanu kumbali yanu. Manja anu akhoza kukhala akuyang'ana pansi kapena mmwamba.
- Kwezani miyendo yanu kuti ikhale yowongoka mpaka kumadenga ndi phokoso lanu. Ndibwino kuti ugulire pamadondo, ngakhale mutagwiritsa ntchito masewerowa pa nthawi, mumatha kukweza mawondo anu kuti mutambasule.
- Flex mapazi anu pamakumbo, ngati kuti musonyeze zala zanu kumaso anu kumutu, kwa pang'ono. Mungathe kusinthanso mapazi anu ndikukweza zala zanu kumadzulo pa zochitikazo, kapena kungozisiya kuti azipumula pang'onopang'ono, ngakhale zili bwino. Ambiri amapeza kuti akuwonetsa zala zakutsogolo kumalo angathandize kuthandizira pazomwe mukukweza.
Hip Lift Motion
- Sungani nthano yanu pafupi ndi msana wanu. Inhale.
- Exhale pamene mukukweza m'chiuno mwanu masentimita angapo kuchokera pansi, ndikusunga miyendo yanu molunjika. Mchuuno wanu uyenera kuchoka pansi pamene mukukankhira miyendo yanu kutsogolo. Chotsani mkati minofu yapansi pamimba mukakweza . Musamakweza mutu wanu ponyamula, koma pitirizani kupuma pansi.
- Pang'onopang'ono mchiuno mwako mupite pansi, ndikugwedezeka monga momwe mukuchitira.
Komanso amadziwika kuti Bridge
Kuchita zofanana kotereku, komwe nthawi zina imatchulidwa ndi dzina lomwelo, ndilo mlatho (tidzatcha mlatho kuti tisasokoneze ndi kupukusa kwachapa komwe tafotokozedwa m'munsimu). Zojambulazo zimagwiritsa ntchito minofu yapamwamba (zamtundu) ndi zinyundo.
Yesetsani Kuchita Masewera Olimbitsa Thupi ndi Zochita Zambiri za M'thupi
Pali zochitika zambiri za minofu yanu yamkati, komanso machitidwe anu odzola, ziuno, ndi ntchafu . Yesetsani kuzigwiritsa ntchito nthawi zonse kuti musinthe zochitika zanu, kuzikongoletsa ndikusunga thupi lanu.
Ndibwino kusintha ndondomeko yanu pamasabata awiri. Pamene mukuchita masewera olimbitsa thupi, thupi lanu likukula kuti likulimbana ndi vuto lomwe mukulipereka-ndilo zomwe mukufuna. Komabe, patapita pafupifupi masabata awiri, zochitika zofananazi sizikhala zovuta chifukwa thupi lanu lapanga minofu zolemba ntchito. Ntchitoyi idzakhala yosavuta.
Thupi limakhala bwino kwambiri pakukonzekera kugwira ntchito pofuna kuyesetsa mwakhama momwe zingathere. Koma, ngati mukufuna kuti mupitirize kukhala ndi thupi labwino bwino, musinthe ntchito yanu ndikuponyera chinthu chatsopano pamatumbo anu.
Mudzakakamiza thupi lanu kuti liwongolere, ndikuliika "pazenga zakumaso".