Zochita Zolimbitsa Ukhala Wogona

1 -

Kupititsa patsogolo Kugona Pogwiritsa Ntchito Zochita Zolimbitsa Thupi

Kukhoza kuyendayenda pabedi kumatchedwa kuti kuyenda kwa bedi. Ngati muli ndi matenda kapena kuvulala ndipo mukuvutika ndi kuyenda bwino , mungafunike mankhwala othandizira kukonza bedi lanu.

Wodwala wanu wathanzi angagwire ntchito ndi inu-kuchipatala, kuchipatala , kapena kunyumba-kuwonjezera bedi lanu kuyenda. Iye angapereke zochitika zapadera zomwe zingakuthandizeni kukonza momwe mungathe kukhalira, kupukuta, ndi kukhala pansi kapena kugona pabedi panu.

Ngati inu kapena wokondedwa wanu mukuvutika kuzungulira pabedi, funsani dokotala kuti muyambe kulandira chithandizo chabwino. Ulendo wanu wopita kuchipatala ukhoza kukhala kuti muphunzire masewero olimbitsa thupi-monga omwe akuyendetsa pang'onopang'ono-kukonza bedi lanu kuyenda ndi kubwerera kuntchito yanu yachibadwa.

Musanayambe izi, kapena pulogalamu yina iliyonse, yang'anani ndi dokotala kuti muonetsetse kuti masewera olimbitsa thupi ndi abwino.

Wokonzeka? Tiyeni tiyambe.

2 -

Zosungira Zapamwamba Kuti Zilimbitse Ukhala Wogona

Gluiteal set ndi zozoloŵera zosavuta kuzichita zomwe zingatenge minofu yanu yogwira ntchito mukatha kupuma. Zingathenso kuchitidwa opaleshoni kuti magazi asunthire kuteteza magazi .

Kuti mupange malo obisika, gwirani kumbuyo kwanu pabedi ndi kufinya matako anu, ngati kuti mwakhala mukunyengerera. Finyani minofu yanu (yotchedwa glutals kapena glutes) ndi kuwagwirizira kwa masekondi asanu. Pezani pang'onopang'ono ndi kubwereza zochitikazo mobwerezabwereza.

3 -

Kupititsa patsogolo Hip

Minofu yapamwamba ya mchiuno ndi yofunika kuti mukhale ndi mwayi wodutsa pamgedi. Kuwombera mchiuno kumaphatikizira ndi zochitika zazikulu zamakono zomwe zingayambitse ntchito ya minofu yanu yam'mbuyo kuti ikuthandizeni kukonza bedi lanu.

Pofuna kuthandizira mchiuno, pezani mpira kapena kujambulitsira thaulo. Lembani kumbuyo kwanu ndi mawondo anu ogulika ndi mpira pakati pawo. Limbani minofu yanu m'mimba, ndipo pang'onopang'ono fanizani mpira kapena thaulo. Gwirani finyani kwa mphindi zisanu, ndipo pang'onopang'ono muzimasuka.

Bwerezerani mpira wobwezeretsa wachitsulo ndikuwombera katatu, kenaka pitani ku ntchito yotsatira kuti mugone kuyenda.

4 -

Kutembenuka kwa Low Trunk Kupititsa patsogolo Kutsegula M'bedi

Kukhoza kugona pabedi ndikofunikira kukuthandizani kutuluka pabedi m'mawa. Pofuna kukonza luso lanu loyendetsa, yesetsani kuchita masewera olimbitsa thupi. Apa ndi momwe mumachitira izi:

• Lembani kumbuyo kwanu ndi mawondo anu ogulidwa.
• Pang'onopang'ono pang'onopang'ono pindani maondo anu kumbali imodzi.
• Onetsetsani kuti mapewa anu akhale otetezeka ngati mawondo anu akudutsa.
• Bweretsani mabondo anu ku malo oyamba, ndiyeno pindani kumbali inayo.
• Bwerezani kubwereza katatu.

Ngati mukumva ululu wammbuyo monga zotsatira za kutsika kwa thunthu, chitani zochitikazo ndikuyendera dokotala wanu.

5 -

Lembali Lolowera Limayambitsa Kupititsa Patsogolo

Mimba yowongoka yowonjezera masewera olimbitsa thupi ingathandize kusintha mphamvu ya minofu ya mchiuno kuti ikuthandizeni kuti muzisunthira pabedi. Kuchita zochitikazo, bwerani kumbuyo kwanu ndi bondo limodzi lowerama ndi bondo limodzi molunjika. Tetezani minofu pamwamba pa ntchafu yanu mwendo wakunjika, ndipo pang'onopang'ono mutsani mwendo wanu pafupifupi masentimita 12. Gwiritsani ntchito malowa kwa masekondi awiri, ndipo pang'onopang'ono mutsitsa mwendo wanu wowongoka pansi.

Bwerezani mobwerezabwereza katatu pa mwendo uliwonse.

Kuwongolera mwendo wowongoka kungapangitse zovuta kwambiri powonjezera chikhomo kulemera kwa ntchafu kapena mitsempha, motero kuwonjezera kukana. Mukhozanso kuyimilira mwendo wakunja kumbali kapena m'mimba kuti mukhazikike minofu kumbuyo ndi kumapeto kwa m'chiuno. Wodwala wanu wathanzi angakuwonetseni momwe mungagwiritsire ntchito zochitika zonse zolunjika mwendo.

6 -

Kukwatira

Zochita pa mlatho ndi njira yabwino yowonjezera minofu yomwe ingakuthandizeni kugona pabedi. Kuti mupange mlatho, bwerani kumbuyo kwanu ndi mawondo onse awiri. Gwiritsani ntchito minofu yanu ya m'mimba, ndipo pang'onopang'ono mutenge matako anu pabedi. Onetsetsani kuti musunge msinkhu wanu wa pelvis pamene mukukweza - osasuntha.

Gwirani malo okhwima mlatho kwa masekondi awiri, ndipo pang'onopang'ono mutsika pansi. Bweretsani mlathowo kawiri kubwereza.

Kuchita masewera olimbitsa thupi kungapangidwe kawiri kapena katatu patsiku, ndipo akhoza kuchitidwa pabedi kuti akuthandizeni kusintha momwe mungasunthire pamene mukugona.

Mawu ochokera

Ngati mukuvutika ndi bedi lokhazikika, funsani dotolo ndipo kenako ndi wodwalayo. Angakuphunzitseni machitidwe oyenerera ogona pabedi kuti athandizidwe kuti muziyenda bwino.

Tengani bedi lanu kuyenda pamlingo wotsatira ndi Program Advanced Ex Strengthening Exercise Program!