Mmene Mungapangitsire Vertical Leg Crunch

Gwiritsani ntchito mfundo zanu zolimbitsa thupi zomwe zimakuchititsani kuti muzichita masewera olimbitsa thupi

Mimba yokhazikika komanso yokongola ndizofuna anthu ambiri, onse omwe ali oyenerera komanso omwe akuyenera kuti ayambe kukhala ndi thanzi labwino.

Kawirikawiri magulu awiriwa ndi osakondera onse omwe amawakonda. Chowonadi chokhumudwitsa ndi chakuti njira imodzi yabwino kwambiri yogwirira ntchito yanu, kumanga abs ndi kufika kwa mimba yokhazikika ndikuthamanga.

Kufunika Kuthandiza Ophunzira Anu Kuchita Ntchito

Kuwonjezera pa kungokhala zovuta zochita masewera olimbitsa thupi, ziphuphu zingathe kupeza, chabwino ... zonyansa. Chowonadi nchakuti , kungochita masewera olimbitsa kokha sikukupatsani maziko olimbitsa thupi, omwe ndi ofunika kukwaniritsa zolingazo.

Mwamwayi, sikuti mumangokhalira kumangoyamba-ndipo simukuyenera kukhala. Kusintha chizoloŵezi chanu cha ntchito kumakhala kofunikira, ndipo pali kusiyana ndi zosankha zomwe zingakuthandizeni kuti muwonjezere ntchito yanu yolemba .

Zimene Vertical Leg Crunch Ndi

Kuwongolera mwendo wamagulu ndizochita masewero olimbitsa thupi omwe amachititsa kuti rectus abdominis isamangidwe, ndipo amatha kuitanitsa zothamangira kumbuyo, kumimba kwa m'mimba, komanso zofuna za kunja .

Zili zofanana ndi zomwe zimayambira, kupatula kuti miyendo ikupitirira pansi. Udindo umenewu umapangitsa kukula kwa zochitikazo, choncho ndibwino kuti muthe kudziwa bwino zomwe mukuchitazo.

Mmene Mungapangitsire Vertical Leg Crunch

Kuyambira Pulogalamu

• Lembani pamsana panu pamtambo kapena pamtunda wina umene umakhala bwino.
• Ikani manja anu pamutu panu.
• Bweretsani miyendo yanu, kuitambasula pang'onopang'ono mpaka pansi ndi mawondo pang'ono.

Kuthamanga Kwambiri

1. Gwiritsani ntchito gawo lanu pokonzekera kukweza.

1. Yambani pang'onopang'ono kupindika thupi lanu, kutukula mapewa anu pansi. Sungani miyendo yanu molunjika ndikuwonekera pamwamba; musalole kuti ayende kapena alembe kumbali imodzi.
2. Pitirizani kupindika thupi lanu mmwamba pogwiritsa ntchito minofu yanu yaikulu. Musamatsogolere mutu ndi kukokera pa khosi, ndipo sungani bwino.
3. Pamene mapewa anu a mapewa achoka pansi, pumulani ndi kugwira malo kamphindi kapena awiri.
4. Yambani kuchepetsa thupi lakumwamba mosagwira pang'onopang'ono. Musalole kuti miyendo yanu isayende, ndipo musawasiye kuti abwerere pansi. Izi ziyenera kukhala zochepetsetsa komanso zoyendetsedwa.
5. Sungani miyendo yanu pamalo oyambira.
6. Bwezerani kwa 12-16 kachiwiri.

Malangizo ndi Mapindu

• Ngati simungathe kubwera kwathunthu pamene mukuyamba, pitani momwe mungathere ndikubwerera ku malo oyamba. Mudzachita bwino pamene mukuchita.
• Ngati mutapeza miyendo yanu yosasinthasintha komanso yovuta kuigwira pakadutsa, mukhoza kudutsa miyendo yanu kuti muwathandize kukhazikika.
• Pezani pansi pamtunda wanu pansi.
• Kuphwanya mwendo kumathandiza kukuthandizani kuti mukhale osamalitsa komanso kuti muzitha kuika minofu pamtunda wanu.
• Kugwiritsira ntchito khonde kapena zofewa pansi pamsana n'kofunika-kuponyera mafupa anu kumtunda wolimba kungakhale kovuta kwambiri.
• Kupanga minofu yanu yaikulu idzawonjezera mphamvu yanu ya metabolism, yomwe ili yofunika kwambiri ku mafuta oyaka tsiku lonse, ngakhale pamene simukuchita.