Supine Board

Ntchito yayikulu ya Supine Board

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2. kwezani kumbuyo kwanu: Phunzitsani minyewa yanu yakumbuyo (deltoid, latissimus dorsi {{1} {}})

{{0} supine mwendo: Gwiritsani ntchito chiuno chanu ngati chithandizo, ndikuchita masewera olimbitsa thupi pamimba, minofu ndi minofu ina.

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Njira yolondola yothandizira kwambiri ku Supine Board:

1) Khazikitsani (nthawi zambiri masewera olimbitsa thupi am'mimba ndipo amadya mafuta am'mimba)

2) Kuchita masewera olimbitsa thupi (makamaka masewera olimbitsa thupi am'mbuyomo, yomwe ilinso njira yayikulu yothandizira kuthetsa minofu ya Lumbar)

3) Bodza kumbuyo kwanu ndikukweza miyendo yanu (makamaka masewera olimbitsa thupi pamimba ndi ntchafu)

2. njira zolimbitsa thupi:

Kwerani m'chiuno mwanu pansi, khazikitsani miyendo yanu, ikani mikono ndi mutu mlengalenga, musadzikakamize kukhudza pansi ndi manja anu, yesani kupumula minofu yanu,

Kenako tambasulani minofu ya kumbuyo ndi miyendo, imani pafupifupi mphindi imodzi, ndikubwereza katatu {{1}

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Mukakhala pampando, onetsetsani kuti mudzakwaniritsa mpando wonse {{0} chifukwa pokhapokha ngati msana wonse ungagwiritsidwe ntchito ndi msana wowongoleredwa {{1}

Ngati mukungokhala pampando wam'manda, kumbuyo ndikosavuta kutchera kwa nthawi yayitali, ndipo phokoso la lumbar lisasinthidwe pang'ono kumbuyo kwanu {{0}

Kumbukirani kuti: Cholinga cha kupirira kwa abs ndi minofu yaminyewa, osati minofu ndi mphamvu .