34 zithunzi kuti amakulolani kuona zimene minofu muli anatambasula

Nkofunika kuchita anatambasula. Koma Chofunika - kuchita izo.

ngamila angabweretse

Unikani: rectus abdominis ndi oblique kunja. Tambasula Ichi ndi yabwino yoti anthu amene ali ndi kusinthasintha wabwino. Ngati muli ndi mavuto khosi, ndi bwino kusiya mutu wake mmbuyo mu ndondomekoyi.

Lonse anafalikira

Anatsindika adductors. Ichi ndi aakulu amachita kuti amalola kutsegula m'chiuno ndi kutambasula adductors ndi hamstrings. Ndi bwino kuyamba kuchita masewera olimbitsa thupi ndi nsana wanu molunjika ndi maondo ndichotse, pang'onopang'ono kuwongola iwo monga pa chithunzichi.

chule angabweretse

Anatsindika adductors. Izi ndi Tambasula kwambiri minofu groin, koma akhoza kuyika chipsyinjo pa maondo anu, choncho tikulimbikitsidwa kuchita pa pamwamba zofewa. Yambani ndi elbows ndi maondo pansi ndipo pang'onopang'ono Akulitse mawondo pambali.

Lonse Yendetsani chala pa

Kufalitsa miyendo yanu lonse ndi kuwasunga molunjika. Ayamba kupatuka kumanja, kupinda bondo lamanja ndi lamanzere kukoka zosiyana.

anatambasula gulugufe

Kutenga malo pansi, kuchepetsa mapazi ako pamodzi ndi kukonza pa mafupa anu atakhala. Kumasintha kuthamanga pa maondo anu ndi manja ake. The pafupi mapazi ako thupi, bwino Tambasula.

Extensor anatambasula forearm

Anatsindika extensor minofu ya mkono wa. Kukoka phewa mmbuyo ndi pansi, ndiyeno nkutembenuka kwa malo akadakwanitsira zimene zingakhale bwino kuti kutambasula minofu. Mukapeza udindo uwu, ntchito dzanja lanu ena knead minofu choyamba.

Ofananira flexion ya khosi

Anatsindika sternocleidomastoid minofu. Kukoka khosi ndi pang'onopang'ono m'munsi khutu mutu umodzi, kuonetsetsa mulibe overextend msana khomo lachiberekero. Mukhoza kulimbitsa anatambasula, atakhala pa mpando ndipo atagwira manja ake.

The kasinthasintha wa khosi

Anatsindika sternocleidomastoid minofu. Pang'onopang'ono kutembenukira khosi, kusunga ndevu anamuukitsa. Ngati mufuna zambiri za Tambasula, mukhoza kukakamiza mbali zolowa zosiyana.

Anawonjezera anatambasula khosi

Anatsindika sternocleidomastoid minofu. Ikani manja anu pa m'chiuno angaubweze molunjika anu, ndiyeno kubwerera zaprokinte. Pa nthawi yomweyo, onetsetsani kuti mulibe kuvulaza msana khomo lachiberekero.

Ofananira flexion wa khosi ntchito dzanja

Anatsindika sternoclavicular-mastoid ndi chapamwamba trapezoid minofu. Kukoka khosi ndi kutsikira khutu mutu umodzi, kuonetsetsa kuti kuvulaza msana khomo lachiberekero. Pa nthawi yomweyo kulenga kuthamanga dzanja zina.

Anatambasula m'chiuno minofu poluprisede

psoas akutali ndi ntchafu. Kutenga malo amawerama, pang'onopang'ono kukokera wina m'chiuno patsogolo, ndipo mudzayamba kumva ndi Tambasula pamaso pa ntchafu.

Anatambasula za extensor minofu ya mkono wa

Anatsindika extensor minofu ya mkono wa. Izi anatambasula kale tafotokozazi. Monga kale, ufulu phewa malo, kenako anayamba kuchita khama kuthamanga ndi dzanja wina ndi mzake.

Ofananira anatambasula manja

Wakutali lateral deltoids. Kwezani dzanja limodzi kuti mbali zina za thupi ndi kuyamba akanikizire dzanja lake wina amve phewa minofu ndi anatambasula.

Flexion ya khosi pa malo ubwenzi ndi manja ake

Amowabu trapezoidal. Khalani mapazi pamodzi kuimirira, angaubweze wanu molunjika. Pang'onopang'ono pambali m'chiuno kumbuyo, kupinda mmbuyo, kukanikiza chibwano ake pamtima.

Anatambasula ndi samatha msana

Wakutali latissimus dorsi. Kambani akathyole mowa, ndiye pang'onopang'ono kukweza mapazi ako pansi. Muyenera kumva mavuto latissimus wanu dorsi minofu pachifuwa chake.

Anatambasula pa msana pakhoma

Wakutali latissimus dorsi. Ikani manja onse pa ngodya khoma. Khalani nsana wanu molunjika, ndipo pite ntchafu mu njira imodzi ndi malire. Ngati muli ndi mavuto ndi kumbuyo m'munsi, kupewa Tambasula izi.

mwana angabweretse

Wakutali latissimus dorsi. Pezani miyendo inayi, ndipo pang'onopang'ono kukokera m'chiuno kumbuyo, kupumula pamphumi pansi. Ngati inu mukufuna kupeza Tambasula bwino, mungathe kufalitsa miyendo wake onse.

Anatambasula ng'ombe minofu kuimirira

Wakutali soleus minofu ndi ng'ombe. Izi anatambasula angathe kuchitidwa pa kutsogolo kapena m'mphepete mwa sitepe. Pang'ono pang'ono atembenuza pa bondo mkati ndi kunja kwa kutambasula minofu ya mwendo m'munsi.

kugawanika kutsogolo

Wakutali lumbar ndi popliteal. Ichi ndi Tambasula zapamwamba, kotero chitani mosamala, makamaka ngati muli ndi mavuto ndi m'chiuno. Yambani pa udindo kwa kuweramira kukhala kosavuta.

Akukhudza zala zako pamalo atakhala

Wakutali popliteal ndi ng'ombe minofu. Khala pa mafupa anu atakhala ndi mawondo ngati muyenera. Ndi kuwonjezeka mu kusinthasintha, mukhoza kuwongola miyendo osati kukhudza zala, komanso kuphimba mapazi ndi manja ake.

Forward unakhota pa mwendo umodzi

Wakutali popliteal minofu. Khazikitsani mwendo wina kutsogolo, ikani manja anu pa m'chiuno ndipo kenako kuyamba kudalira patsogolo, ngati n'kofunika, kupinda mwendo wachiwiri pa bondo.

kwambiri squat

Anatsindika gluteal minofu. gulu amakhudza mwamtheradi m'madera onse a thupi lanu. Ngati muli ndi mavuto bondo, ndi bwino kuchita kuchita izi. Ngati inu simungakhoze kuika phazi kuphwa pansi, choyamba ankachita kuyambira anyonyomala ochiritsira.

Atakhala polupoza njiwa achifumu

Anatsindika thako. Kutenga wakhala malo, ndiyeno kumangitsa mwendo umodzi m'chifuwa wake, akusandutsa ntchafu mkati, pokhalabe lathyathyathya kumbuyo.

Anatambasula ng'ombe minofu ataimirira chemba

Wakutali soleus ndi gastrocnemius minofu. Kutenga lunge udindo, mwendo kumbuyo ayenera pang'ono kunapezeka. Pang'onopang'ono m'munsi kumbuyo chidendene pansi.

Ofananira flexion a linga

Wakutali kunja obliques. Khalani nsana wanu molunjika ndi pang'onopang'ono Wopanda m'chiuno pambali. Pewani Tambasula ili ngati muli mavuto ndi kumbuyo m'munsi.

Tembenuzani supine

Anatsindika thako ndipo obliques kunja. Izi ndi Tambasula kwa anthu amene ali ndi ululu sciatic. Bodza pa nsana wanu ndi pang'onopang'ono kusuntha mwendo umodzi pa thupi lanu, kutembenuzira kwathunthu.

malo otsetsereka mbali vaulting

Wakutali obliques kunja ndi lats. Limbitsani nsana wanu komanso pang'onopang'ono kusuntha m'chiuno mwa njira imodzi, pokhalabe udindo wa mapewa. Pewani Tambasula ili ngati muli mavuto ndi kumbuyo m'munsi.

makona angabweretse

Wakutali kunja obliques. Kufalitsa miyendo lonse, mmodzi wa iwo chiperekedwe zotsogola, madigiri 90 kuti thupi lanu. Bend pa dzanja lake pa phazi kutsogolo, kuchotsa zina dzanja mmwamba.

Anatambasula khoma pachifuwa

Amalembedwa pectoral minofu. Imani akukumana pakhoma, kukweza dzanja lake. Pang'ono ndi pang'ono ndinayamba kusiya khoma, koma kusiya dzanja pa izo - kotero inu mukhoza kutambasula minofu pachifuwa. Ngati mwamva Tambasula mu phewa lanu, muyenera kumasuka khama.

Anatambasula chifuwa mothandizidwa

Wakutali thoracic ndi lats. Kugona pansi, kutambasula manja anu, pakuti ayenera akathyole mnzanuyo. Pamene iye amawerama, mumva Tambasula mu pectoral ndi dorsal minofu.

Atakhala polupoza njiwa

Wakutali tibialis zapambuyo minofu. Kukhala ndi miyendo anatambasula kutsogolo. Yambani ndi dzanja limodzi kumbuyo kwake ndi mwendo wina kwa mzake, Ndikutaya ndi mwamphamvu kumangitsa kuti dzanja lake.

Recumbency phewa kasinthasintha

Wakutali subscapularis. Kugona pansi, kukokera mkono pambali, kupinda pa chigongono pa makona a madigiri 90. Pang'onopang'ono kuchepetsa dzanja akunja dzanja pansi.

galu kaimidwe a linga

Amalembedwa pectoral minofu ndi lats. Kuima pamaso pa khoma ndipo weramitsani kwa izo, musakhudze mpaka manja ake ndikuyesetsa. Ndiye idzakungana pansi, kupumula manja pa khoma.

Anatambasula chifuwa mothandizidwa

Amowabu m'mawere. Bodza pa nkhope pansi pansi, kutambasula manja anu patsogolo. mnzanu Mudzagwetse manja anu kubwerera wanu torso chapamwamba kapena pansi.