Mmene Mungachitire Pulezidenti wa Pulezidenti Kuwongolera Mwendo

Pulezidenti wa Captain kapena malo opititsa miyendo kumapazi ndi chimango chogwiritsira ntchito m'magulu ambiri. Zachiwiri zazing'ono zimathandiza thupi lanu kulemera pamene mukukweza miyendo. Zochitazo zimapangitsa minofu ya m'mimba (rectus abdominis), minofu yotsekemera (iliopsoas) ndi zofuna za kunja - minofu yomwe imadutsa pambali pa mimba. Kuwonjezereka kwa mwendo wopachika kovuta kumapangidwira pokhapokha atapachikidwa ku bar.

Ngati mukusowa chitsogozo chapadera pa maphunziro a kulemera, chonde onani bukuli .

1 - Malo Oyambira

1. Imani mu mpando wa mpando wa kapitawo ndi manja atakhala pa mpando mikono. Gwirani manja owongoka ngati chitsanzo chanu chiri nacho.
2. Onetsetsani malo olimbitsa manja ndi manja chifukwa mudzakweza thupi lanu kuchokera pansi.
3. Onetsetsani kuti mupuma mwakonzeka kuti mwendo ukukwezere.
4. Limbani minofu ya m'mimba pakatikati.

2 - Kusuntha Zochita ndi Zolemba

1. Pitirizani kukweza miyendo mmwamba pamene mukuwombera nthawi yomweyo. Musapume mpweya. Lembani pamene mukuchepetsa miyendo yokonzekera mwendo wotsatira.
2. Mutha kuimitsa miyendo ndi mawondo akugunda kuti mapewa akhale ofanana ndi pansi (onani chithunzi), kapena kwezani miyendo yolunjika panja, yomwe ndi yovuta kwambiri.
3. Kulamulira n'kofunika, musasunthike miyendo yanu kapena kudalira kuwonjezeka. Kuyenda kotereku kumachepetsanso mphamvu komanso kumayambitsa mavuto.
4. Lembetsani miyendo ku malo oyambira ndipo chitani chotsatira mwamsanga.
5. Zambiri zimadzuka pamalo amodzi. Yesani 8 mpaka 10 muthamangitse motsatira musanapume. Ganizirani masewera atatu a 10 akuukitsa.
6. Gwiritsani kumbuyo kumbuyo ndikukankhira pamtunda ndi mutu ndi khosi mosasunthika. Musatseke nsana wanu.

Kusiyana

• Yolunjika Leg Lift: Musagwadire mawondo pamene mukukweza miyendo yanu pansi.
• Kapepala ka Captain: Kwezani mwendo nthawi imodzi ndi bondo lolunjika mpaka ilo likhale m'chiuno. Kodi ntchentche ikamenya, imasintha miyendo. Izi ziyenera kuchitidwa pang'onopang'ono kuti zisunge popanda kugwedeza msana wanu.
• Wachiwiri wa Bwanamkubwa Wopseza: Bwerani mawondo anu pang'onopang'ono kwa thupi lanu, ndikuwongolera zoletsedwa.

Kusamala

• Ntchitoyi imafuna zipangizo, ndipo kaŵirikaŵiri zimachitidwa ku masewera olimbitsa thupi kumene apanga ndalamazo muzinthu zowonongeka.
• Sizingatheke ngati simungathe kulemera. Ngati muli oyamba ku zochitika zina, mungafunikire kulimbitsa.
• Zimakhala zovuta kuti thupi lanu likhale lolunjika popanda kuthandizira kumbuyo.

Kodi Mphunzitsi wa Pulezidenti Wazochita Zochita?

Bungwe la American Council on Exercise (ACE) linapereka phunziro mu 2001 kuti lizindikire zomwe zochitika pamimba zinali zogwira mtima kwambiri. Phunzirolo linkachitidwa pa Babu la Biomechanics ku San Diego State State and Allowed by Peter Francis, Ph.D. Ankayezetsa minofu panthawi yochita masewera olimbitsa thupi pogwiritsa ntchito electromyography mu rectus abdominus ndi obliques.

Mpando wa kapitawo unali wogwira mtima kwambiri pa zochitikazo ndipo yachiwiri ndi yothandiza kwambiri pa rectus abdominus kuchokera pa zochitika 13 ndi makina. Ilo linamenya mtundu uliwonse wa zovuta ndi zogulitsa kwambiri Ab Rocker ndi Ab Roller zipangizo. Mapulogalamu ake opangidwa ndi minofu anali owirikiza awiri a machitidwe ena ab.

> Chitsime:

> American Council on Exercise, Abdominals Exercise Study, 2001.