Kugwiritsa ntchito mlatho umodzi wa mwendo ndi njira yabwino yodzipatula ndi kulimbitsa minofu ndi matumbo (kumbuyo kwa mwendo wakutsogolo). Ngati mukuchita bwino izi, mudzapeza kuti ndi njira yamphamvu yolimbikitsira.
Pofuna kugwira chiwerengero cha pelvis muzochita zolimbitsa thupi, muyenera kugwiritsira ntchito mimba m'mimba komanso m'mimba.
Gwiritsani ntchito masewerowa kuti musinthe kwambiri pazochitika zachikhalidwe komanso zozizwitsa za m'mimba .
Momwe Mungachitire Zochita Zolimbitsa Thupi
- Ikani kumbuyo kwanu ndi manja anu ndi mbali zanu, mawondo anu akuwerama ndi mapazi apansi pansi. Onetsetsani kuti mapazi anu ali pansi pa mawondo anu.
- Limbani minofu yanu ya m'mimba ndi nsomba.
- Kwezani m'chiuno mwako kuti mupange mzere wolunjika kuchokera pa mawondo anu mpaka kumapewa.
- Finyani pachimake ndikuyesa kubweza mimba yanu kumsana wanu.
- Pewani ndikulitsa phazi limodzi pang'onopang'ono ndikukweza mapepala anu. Ngati chiuno chanu chikugwera kapena chigwetseni, bwererani mwendo pansi ndikupanga mlatho wamagulu awiri mpaka mutakula.
Cholinga chake ndi kukhalabe mzere woongoka kuchokera kumapewa anu kupita kumapazi anu ndikugwira masekondi 20 mpaka 30. Mungafunikire kuyamba mwa kugwiritsa ntchito mlatho uwu pamasekondi pang'ono ndikusintha mbali. Ndi bwino kugwira malo olondola kwa nthawi yochepa kusiyana ndi kupita nthawi yayitali pa malo osayenera.
Ngati simungathe kugwira ntchitoyi, yambani ndi masewera olimbitsa thupi kuti mumange mphamvu ndikupita patsogolo pa mlatho umodzi. Mu mlatho waukulu, mumasunga mapazi onse pansi ndikuyenda mofanana. Imaonedwa kuti ndizofunika zowonetsera kukonzanso msana ndi msinkhu wokhazikika .
Zambiri Zochita Ntchito ndi Zochitika Zachikulu
Kawirikawiri Zopangira Zochita Zachangu : Zochita zisanu ndi zitatuzi zidzasokoneza minofu yanu yonse. Mitengoyi imaphatikizapo thabwa, chomera, mbali ya V-Sit pamimba, kuthamanga kwa njinga, kukankhira mmwamba pamzere, mlatho wam'chiuno, mlatho umodzi wamlendo (monga pamwambapa) ndi kudumpha ndi kupindika.
Zochita Zabwino Zambiri za Athandizi : Sakanizani ndikugwiritsanso masewera olimbitsa thupi atatu mpaka asanu ndikuzichita katatu kapena kasanu pa sabata kuti mupange zovuta zanu.
Zomwe Zapangidwira Kuchita Ntchito Zamphamvu Zachikulu Zambiri : Ngati mwakhala mukugwira ntchito yanu yapadera ndi abs ndipo mukufuna kupita nayo kumbali yotsatira, gwiritsani ntchito ntchitoyi. Chizoloŵezicho chimaphatikizapo thabwa, mbali, mbali, V-Sit, atakhala pansi ndi mankhwala a mankhwala, mapulogalamu pa mpira wa masewera olimbitsa thupi, ogwira, chinjoka mbendera, ndi mlatho umodzi wamlendo (monga momwe tafotokozera pamwambapa).
Zochita Zowonjezera Zambiri
Zochita Zolimbitsa Bwino - Malinga ndi kafukufuku : Ambiri opanga ntchito amanena kuti amagwiritsa ntchito glut, koma ndi ziti zomwe zatsimikiziridwa kukhala zothandiza kwambiri? Bungwe la American Council on Exercise linawaika pamayesero ndikuyesa kupangitsa minofu kuyambitsa. Pezani masewera olimbitsa thupi pa minofu iliyonse: gluteus maximus, gluteus medius, ndi hamstrings.
Zochita 6 Zapamwamba Zomwe Achinyamata Akuchita : Mlatho umodzi wa mwendo umapanga mndandanda, pamodzi ndi mapapu oyendayenda, masitepe olemera, kuwonjezereka kwa mpira ku maseŵero olimbitsa thupi, masewera onse, ndi masewera amodzi.