The Zochita zabwino abdominals ndi

Kodi amuna ndi akazi ambiri ndimalota za wokongola lathyathyathya m'mimba ndi kuthamanga mpumulo. Izi Zochita zabwino chifukwa abdominals amakonzedwa mwa akatswiri kulola komanso mofulumira ndi atolankhani zabwino. Uku angathe kuchitidwa onse kunyumba ndi ochitira masewera a. Zochita izi zimachitidwa pokhapokha munthu wabwino "konzekera" minofu mothandizidwa ndi kudumpha chingwe kapena kuthamanga pang'ono.

Choncho, anapereka Zochita zabwino abdominals akhoza anachita mu dongosolo akufuna.

Kupotoza. Chitani lakonzedwa kuphunzira atolankhani chapamwamba. Akuphedwa ikuchitika mu malo supine, mawondo ndichotse, manja anaikidwa kumbuyo khosi ndi elbows sitimadzipereka mu dzanja. M'pofunika kuchita zochotsa ndi kutsitsa chapamwamba mbali ya thupi, nthawi yomweyo kupita pansi kawiri pang'onopang'ono kuposa kukwera kwa. Pofuna kupewa zosafunika katundu m'munsi kumbuyo inu muyenera kuonetsetsa kuti mbali ya thupi mwamphamvu mbamuikha pansi pa maphunziro gawo. Chiwerengero cha njira - atatu, pafupifupi 50 kubwereza uliwonse.

Opendekera kupotoza. Ntchitoyi ntchito bwino kwambiri pa minofu oblique wa pamimba. malo loyambirira kuchita chimodzimodzi monga mwa ntchito m'mbuyomu. Ngati anachitapo m'pofunika penyani ndi wokhudza chigongono lamanja la bondo kumanzere, ndi lamanzere - bwino. Ayenera kuchita chilichonse malangizo waika atatu (nthawi 30).

The potelani n'zosiyana ndi bwino thupi atolankhani m'munsi. kukhazikitsa ikuchitika mu malo supine, manja ali pamodzi thupi. Kenako muyenera kukweza miyendo yanu minofu mavuto atolankhani ndipo kenako mkulu monga zotheka kuchotsa mafupa a chiuno. Mwamsanga pamene pali kumverera kwa wamkulu mavuto a minofu m'mimba, ndiye pang'onopang'ono kupita ku malo ake apachiyambi. Kuchita chilichonse zolimbitsa mu waika atatu a nthawi 12 aliyense.

The Zochita zabwino abdominals ndi kuyenera kuphatikizapo kupindika awiri. Kukhazikitsa moyenera magulu awa ayenera kugona pansi ndi miyendo ndichotse pa ngodya pa mawondo, ndi manja anu pa mapewa anu (zanthawi Baibulo) kapena kutenga pa mutu (kuthamanga pa atolankhani mu ukuwonjezeka udindo). Komanso, imodzi kukweza miyendo ndi mutu ayenera kuyesetsa kulumikiza mbali imeneyi ya thupi, ndiye nthawi yomweyo pang'onopang'ono kubwerera ku malo ake apachiyambi. Atatu njira 25 nthawi iliyonse.

Phazi zochotsa. Muyenera kugona pansi pa nsana wanu ndi miyendo molunjika ndi malo manja pamodzi thupi. Kwezani miyendo ku mlingo woyenerera kuchokera pansi. Akuluakulu angathe kuchitidwa monga taphunzira lililonse mwendo, ndipo nthawi yomweyo ndi awiri kuonjezera katundu. Makamaka mu chapamwamba malo mwendo kuchedwa kwa nthawi zina (kuwerengera teni). Similar Zochita kwa abdominals akhoza kuchitika malo atagona pa mbali yake. Ndi Zochita izi kuthandiza kuchepetsa m'chiuno. chiwerengero cha kubwereza kwa kusintha paokha, malingana olimba munthu kuthupi komanso umunthu bwino.

Komanso Zochita zabwino abdominals ayenera kusintha kulimbikitsa minofu yopingasa. Mwachitsanzo, mukhoza kupeza pa miyendo inayi, ndi angaubweze molunjika wanu. Zolemba malire Anabweza wa pamimba ngati udindo chachitika ndi mpweya kwambiri mu mphuno yanu ndi kumasuka minofu m'mimba - ngati inu kutulutsa kudzera pakamwa panu. Popeza zolimbitsa akhoza wachinsinsi monga malo amodzi ndiye retracted kuchokera m'mimba ayenera kuima kwa nthawi zina (kwa masekondi 20). Pa mlungu woyambirira wa maphunziro kuchita 12 kubwereza ndi kuwonjezeka kuipa kuchuluka kwa mpaka 25.

Anapereka Zochita zabwino abdominals ndi mwachilungamo yosavuta kugwiritsa komanso zothandiza ngati mwachita bwino.

Palinso chinthu monga "Zochita zabwino kwa abdominals (mlingo 1)." Choncho, nambala msinkhu amakhala ndi zovuta ndi chiwerengero cha maphunziro mosalekeza. Pa mlingo woyamba akukwana kuchita mitundu itatu ya amazipotokola ndi mlingo wa kubwereza. Pa mlingo lotsatira, zovuta kwambiri kokoka, chiwerengero cha kubwereza. Tiyenera kukumbukira kuti mulingo woyenera kuchuluka kwa nthawi anatsimikiza anthu paokhapaokha.