Chifuwa Kukweza kungaoneke monga "crunch" yamimba, koma pali kusiyana kwakukulu pakati pa ntchitoyi ndi momwe anthu ambiri amachitira. Onani "ndondomeko" pansipa Chifuwa Patsani malangizo kuti mudziwe zambiri pa kusiyana kwake.
Mukamanga mphamvu za m'mimba ndikumvetsetsa kuti chifuwa chokwera chingakhale chotani, mutha kukhala ndi zifukwa zabwino zogwirira ntchito ndi maulendo ambirimbiri a Pilato monga a Single Leg Stretch ndi Hundred
Chifuwa Chikweza
- Ugone pambuyo pako ndi mawondo ako atakulungama, mapazi apansi pansi. Onetsetsani kuti miyendo yanu ikufanana - mwambo wanu, bondo, ndi minofu ziri mu mzere umodzi ndipo zala zakunja zikulozera mofulumira kwambiri ndi inu. Simukukhala pakati pa msana ndi chiwombankhanga cha msana wam'munsi mukupanga pang'ono kuchotsa mphasa.
- Sungani mapewa anu pamene mukubweretsa manja anu pamutu mwanu ndi manja anu akukhudza. Manja anu adzakuthandizira pansi pa fupa lanu. Zilonda zanu zidzakhala zotseguka muzochita zonsezi.
- Tengani mpweya pang'ono. Gwiritsani ntchito nthawiyi kuti mupange kafukufuku pang'ono pa thupi lanu. Onetsetsani kuti thupi lanu ndilolumikizana. Onetsetsani kuti khosi lanu liri lotetezeka ndipo nthiti zanu zagwetsedwa.
Mungafune kubwereza malangizo a Imprinting .
- Exhale: Pang'onopang'ono mukakopera mimba yanu kumtunda ndikupitirizabe, kuti msana wanu ufike kutali ndi kumbuyo kumbuyo kuti mubwere kumtambo . Panthawi imodzimodziyo, sungani chiguduli chanu pansi ndi pamwamba pa mutu, ndi khosi lalitali, pang'onopang'ono mukweretse msana wakumtunda kuchoka pa mphasa mpaka pansi pa scapula ndikungomangirira mataya. Pali kumverera kozama pansi pa nthiti za pansi pamene mukukweza. * Kumbukirani, ntchitoyo ili mu abs yanu, yomwe ili mu malo otsika kwambiri. Khosi lanu ndi mapewa amakhala osasunthika, ndipo kayendetsedwe kameneka sikangapangitse kugunda kwa miyendo.
- Imani pang'onopang'ono ndipo mubwere. Dulani mimba mozama.
- Exhale: Sungani ziwalo za m'mimba zowakokera pamene mukucheperachepera kumka.
- Muzitha: Tulutsani m'mimba ndikubwerera kumalo osalowerera ndale.
- Bweretsani 6 mpaka 8
- Curl yamapelisi ikhoza kukhala yotsatila bwino kuti izi zitheke.
Malangizo
- Kuponyera chifuwa kumapanga mpata waukulu wa m'mimba mpaka kumat. Chotsatira chiri abs flat . Muzinyalala zambiri, pamakhala kuchepetsako kwa rectus abdominis (mitsempha yautali yomwe imathamangira kutsogolo kwa mimba) yomwe nthawi zambiri imapangitsa abs kuti ipitirire pakamwa. Izi sizingapangitse abanthu apulati omwe akuyang'ana.
- Chifuwa Kukweza kumachitika pang'onopang'ono ndi mpweya. Palibe kugwedezeka kogwiritsidwa ntchito.
- Mchira ndi chiuno sizimayambira pansi monga momwe zimawonekera nthawi zambiri.
- Tengerani masewerawa ku mlingo wotsatira, khalani ndi Chofufumitsa Chozungulira