Momwe Mungapangire Knee Ups for Stronger Core

Zamkati

• Momwe mungapangire bondo
• Zosintha pamondo
• Khalani osavuta
• Kulimbitsa
• Minofu yogwira ntchito bondo likukwera
• Zisamaliro zachitetezo
• Zochita zina mpaka bondo
• Tengera kwina

Pakatikati panu pamakhala minofu yolimba kwambiri mthupi lanu.Minofu imeneyi ili mozungulira m'chiuno mwanu, kumbuyo, m'chiuno, ndi pamimba. Amachita mgwirizano ndikuthandizira poyenda komwe kumafunikira kupindika, kupinda, kufikira, kukoka, kukankha, kusanja, ndi kuyimirira.

Phata lamphamvu limapereka kukhazikika ndi kulingalira bwino kwa ntchito za tsiku ndi tsiku ndi masewera othamanga. Kumanga minofu yolimba mderali kungathandizenso kupewa kuvulala komanso kupweteka kwakumbuyo kosatha.

Kuti mukhale ndi mphamvu zoyambira, muyenera kuchita masewera olimbitsa thupi omwe amayang'ana minofu yam'mimba. Bondo mmwamba ndi masewera olimbitsa thupi apakatikati mpaka patsogolo omwe, mukachita bwino, amalimbitsa minofu yanu yam'mimba.

Pitilizani kuwerenga kuti muphunzire kuchita bondo bwinobwino, minofu yogwiritsidwa ntchito, ndi zina zomwe mungachite kuti muwonjezere kusunthaku ndikulimbitsa maziko anu.

Momwe mungapangire bondo

Bondo mmenemo ndi masewera olimbitsa thupi omwe amangofunika kugwiritsa ntchito benchi lathyathyathya.

Musanayambe, onetsetsani kuti pali malo okwanira mozungulira benchi. Muyenera kuti mapazi anu akhudze pansi poyambira pomwe mikono yanu izikhala pang'ono pambali mukamagwira kumbuyo kwa benchi.

1. Gona ndi msana wanu pabenchi lathyathyathya, mapazi pansi. Onetsetsani kuti mutu wanu uli pafupi kumapeto kwa benchi, koma osapachikika kumbuyo kwake.
2. Bweretsani mapazi anu pabenchi ndipo muwayike pamwamba ndi mawondo ogwada komanso okhudza.
3. Tengani manja anu kumbuyo kwa mutu wanu ndipo gwirani benchi, dzanja limodzi mbali iliyonse, mitengo yakanjedza ikuyang'anizana, osati pansi. Zitsulo zanu zidzakhala zopindika.
4. Gwiritsani ntchito maziko anu pojambula mchombo chanu ndikulumikiza minofu yanu yam'mimba.
5. Pangani mgwirizano wanu ndikukweza miyendo yanu mlengalenga ndikukweza mchiuno / mchira wanu pa benchi. Onetsetsani kuti mulibe mgwirizano wanu. Ganizirani zakukweza zidendene ndikukanikiza mapazi anu kudenga. Pansi pa mapazi anu muyenera kuyang'ana padenga.
6. Lowetsani zala zanu kumayendedwe anu. Imani pang'ono, sungani minofu yanu yam'mimba yolimba, ndikusintha mayendedwe mpaka m'chiuno mwanu mukukhudza benchi. Apa ndiye poyambira.
7. Ndikukweza miyendo yanu, bwerezani mayendedwewo. Chitani 2 mpaka 3 seti ya 10 mpaka 12 yobwereza.

Chidziwitso chokhudza mawonekedwe: Pamwamba pa mayendedwe, pewani chidwi chofuna kulowa mthupi lanu. Komanso, onetsetsani kuti mawonekedwe anu azikhala olimba, ndipo musayende kutsogolo ndi kumbuyo kapena mbali ndi mbali.

Zosintha pamondo

Khalani osavuta

Kuti bondo likhale losavuta, muchepetse mtunda pakati pa benchi ndi m'chiuno mwanu koyambirira kwa gululi.

Kulimbitsa

Kuti bondo likhale lovuta kwambiri, lingalirani kugwiritsa ntchito benchi yocheperako. Izi zimapangitsa kuti thupi lanu likhale lopendekeka ndipo kumafunikira kulimbitsa thupi kwanu.

Kuphatikiza apo, kuti kusunthaku kukhale kovuta, mutha kukulitsa mtunda womwe mumabweretsa ziuno zanu pa benchi.

Minofu yogwira ntchito bondo likukwera

Bondo mmwamba ndimachita zolimbitsa thupi kwambiri zomwe zimagwiritsa ntchito minofu yam'mimba. Minofu imeneyi ndi monga:

• rectus abdominis
• oblique zakunja
• zofunikira mkati
• m'mimba yopingasa

Popeza mumagwiritsa ntchito ma glute kuti mutulutse m'chiuno mwanu benchi, minofu imeneyi imapezanso masewera olimbitsa thupi.

Mukamagwira pamwamba pa benchi kuti mukhale bata, mudzamva kuti mikono yanu, chifuwa, ndi kumbuyo kwanu zikulimba. Komabe, minofu imeneyi imakhala yolimbitsa. Siwo minofu yayikulu yomwe imagwira ntchito bondo likukwera.

Zisamaliro zachitetezo

Popeza kuti bondo limafunikira kuti ugone chagada, amayi apakati ayenera kupewa kuchita izi. Kuphatikiza apo, ngati muli ndi vuto lililonse pakhosi kapena kupweteka kwakumbuyo, yesani masewera olimbitsa thupi kapena funsani wophunzitsa kapena wothandizira kuti akuthandizeni kuyenda.

Ngati mukumva kupweteka panthawiyi, siyani zomwe mukuchita, ndikuwunikanso masitepewo. Chifukwa cha momwe thupi lanu limakhalira, kudziyang'ana mutachita bondo ndizosatheka. Kuti muwonetsetse kuti mawonekedwe anu ndi olondola, lingalirani kufunsa wophunzitsa kuti akuthandizeni.

Zochita zina mpaka bondo

Monga machitidwe ena ambiri, bondo limadziwika ndi mayina osiyanasiyana. Kusuntha komwe kuli kofanana ndi bondo mmwamba - ndikugwiritsanso ntchito minofu yomweyo - kuphatikiza:

• kutsogolo crunch pa benchi
• kukoka mwendo

Ngati simunakonzekere bondo lanu, kapena mukufuna zina zomwe mungachite kuti mulimbitse mtima wanu, nazi masewera olimbitsa thupi omwe amayang'ana makamaka minofu ya m'mimba mwanu:

• sungani zopindika
• Ziphuphu za njinga
• matabwa
• flutter kukankha

Tengera kwina

Kulimbitsa ndikusunga pachimake pathanzi ndichofunikira pakukweza masewera, kuchita zochitika zatsiku ndi tsiku, komanso kupewa kuvulala.

Maondo amathandizira kulimbitsa minofu yam'mimba, yomwe ndi gawo lanu. Mutha kuchita bondo payekhapayekha, kuwonjezera pamaphunziro oyeserera, kapena kuyiphatikiza ndi kulimbitsa thupi kwathunthu.