Kuwongolera mwendo wamalonda ndizochita masewera olimbitsa thupi pamimba pamimba . Ngakhale kuti chikhalidwe chosiyanasiyana ndi zosiyana zake zimapereka njira yowonjezera pansi, kuwukweza kwa miyendo yopachika ndi njira yopita pansi. Ndizochita zolimbitsa thupi zomwe zimagwiritsira ntchito abs m'njira yosiyana. Phatikizani mitundu yonseyi mu maphunziro anu kuti mugwire bwino. Zochita zofanana ndizo mwendo umadzuka mu mpando wa Captain .
Phunzirani zambiri zokhudza kuphunzitsa kulemera kwa masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi ngati mukufuna zolemba zam'mbuyo musanayese ntchitoyi.
Zida Zofunikira
Mukufuna baramwamba yomwe mungathe kumvetsa pamtunda pamwamba pa mutu wanu. Iyenera kukhazikika ndi kuthandizira kulemera kwathunthu kwa thupi komanso kupirira zovuta zomwe zimawonjezeka pamene mukukweza ndi kuchepetsa miyendo yanu. Chophimba chachitsulo ndi chisankho chabwino pamene mukugwiritsa ntchito chitseko kapena chingwe chosawonongeka chingawonongeke komanso iwe. Bhala lozungulira likanakhala losavuta kuposa barre lopiringizidwe kapena mtanda wa matabwa. Zitha kukhala ndi zingwe kapena mphete zomwe zimamangidwa kuti zidziwe, kapena mukhoza kumvetsetsa bar. Ena amagwiritsira ntchito mafelemu omwe angakhale nawo, akuthandizira manja anu akumwamba pamene mukugwirana ndi manja anu.
Mmene Mungapangitsire Mng'oma Wopachika
- Gwirani bar kapena ndowe kapena mphete pamwamba pa mutu wanu. Simusowa kuti mukhale pamtunda uwu, komatu, kugwiritsidwa ntchito kumayenera kukhala bwino pamwamba pa mutu wanu. Kugwiritsidwa mwamphamvu ndi thumba lanu pafupi ndi bar ndilo lokhazikika kwambiri.
- Tulukani pansi ndikusuntha miyendo yanu panja, kuwongoletsa. Dziwani kuti minofu ya m'mimba ikugwira ntchito molimbika pamene mukuchita izi.
- Mwinanso, ndipo mophweka pang'ono: bwerani mawondo anu mpaka m'chiuno ndipo kenaka muwongolenso iwo.
- Pamodzi mwa kayendetsedwe kameneka, mumakhala 'mukupachika' ndi zilembo zapakati pazochita.
- Yesetsani mobwerezabwereza khumi - kapena ambiri omwe mungathe kuyendetsa. Yesani kuchita mobwerezabwereza makumi atatu.
- Sungani kayendedwe ka abs ndi mchiuno, musasunthike kuti mukweze miyendo yanu ndi thupi. Pewani kusuntha kapena kusuntha.
- Pewani mapewa anu kuti muwathandize kuteteza nthawiyi.
Kusiyana
- Kuyenda maondo anu kudutsa kupyola mwendo ndikuthamanga kwakukulu.
- Maondo ogwa pa ntchitoyi ndi osuntha.
- Kupitilira ndi kugwada mawondo pamene mukukwera
- Kuwonjezera miyendo ya minofu kapena kulemera kolemera pakati pa mitsempha yanu
- Pitirizani kugwada mpaka mapewa anu kuti mugwiritse ntchito rectus abdominis.
- Dzanja limodzi likulendewera mwendo wamapazi, ndi mwendo wakunjika kapena bondo logwada.
Misampha Yotchulidwa
Minofu ya m'mimba yomwe imagwiritsidwa ntchito kwambiri pamalowedwe a mwendo wamphongo ndi iliopsoas. The linoopsoas amasintha mchiuno ndi kusinthasintha msana. Zimagwirizanitsa msana ndi mchiuno pamwamba pa chikazi ndipo zimachita kukoka iwo kwa wina ndi mnzake.
Matendawa omwe amagwira ntchito pamwamba pa mwendo wopachika pamtunda ndi omwe amachititsa fasciae latae, pectineus, sartorius, adductor longus, ndi adductor brevis. Minofu yolimbitsa thupi pa nthawiyi ndi rectus abdominus ndi obliques.
Zochita Zofanana
- Mpando wa Captain
- Kusiyanitsa kosavuta ndikulumpha mwendo wotsamira ndipo mwendo wabodza ukukweza.