Astride Jumps

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Astride Jumps

Astride Jumps ndi masewera olimbitsa thupi omwe amayang'ana kwambiri kumunsi kwa thupi, makamaka ma glutes, quads, ndi hamstrings, komanso amathandizira thanzi la mtima. Zochita izi ndizoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka apamwamba, chifukwa zitha kusinthidwa malinga ndi kuthekera kwamunthu. Wina angafune kuchita Astride Jump chifukwa amapereka masewera olimbitsa thupi athunthu, amawonjezera mphamvu, ndipo amatha kuphatikizidwa muzochita zamaphunziro apamwamba kwambiri (HIIT) pakuwotcha mafuta bwino komanso kuwongolera minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Astride Jumps

• Tsitsani thupi lanu pamalo a semi-squat, ndikusunga msana wanu molunjika ndi mawondo anu pamapazi anu.
• Kankhani ndi mapazi onse awiri, kulumpha chammbali pa chinthu kapena chizindikiro, n'kutera pang'onopang'ono pa mipira ya mapazi anu ndi mawondo anu wopindika pang'ono.
• Nthawi yomweyo kulumpha kubwerera ku mbali ina, kachiwiri kutera mofewa.
• Bwerezani kusuntha kwa mbali ndi mbali mwachangu pa kuchuluka komwe mukufuna kubwereza kapena kutalika kwa nthawi.

Izinto zokwenza Astride Jumps

• Sungani Fomu Yoyenera: Fomu yoyenera ndiyofunikira kuti muzitha kudumpha bwino. Yambani ndi mapazi anu pamodzi ndikudumphira mmwamba, kufalitsa miyendo yanu padera. Gwirani mofewa ndi mawondo anu opindika pang'ono kuti mutenge mphamvu. Lumphani mmwamba ndikubweretsanso mapazi anu palimodzi. Sungani msana wanu molunjika ndi chifuwa chanu mmwamba nthawi yonse yochita masewera olimbitsa thupi. Pewani kuzungulira msana wanu kapena kukumbatira mapewa anu.
• Gwiritsani Ntchito Mikono Yanu: Mikono yanu imatha kukuthandizani kuti musunthike komanso kuti mukhale okhazikika pakudumpha kwa astride. Azungulireni mogwirizana ndi kulumpha kwanu. Komabe, pewani kugwedeza kapena kugwedeza manja anu mopambanitsa chifukwa kungayambitse kutaya mphamvu.
• Yambani Pang'onopang'ono: Ngati mwangoyamba kumene kulumpha astride, yambani pang'onopang'ono ndikuwonjezerani pang'onopang'ono

Astride Jumps Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Astride Jumps?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Astride Jumps. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ndibwinonso kutenthetsa bwino musanayambe kuchita masewera olimbitsa thupi atsopano. Ngati mukumva kusapeza bwino kapena kuwawa, ndibwino kuti muyime ndikuwonana ndi katswiri wazolimbitsa thupi kapena wopereka chithandizo chamankhwala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Astride Jumps?

• Kudumphira Patsogolo-Kumbuyo Kwa Astride: Mukusintha uku, mumadumphira kutsogolo ndi kumbuyo, osati mbali ndi mbali, kwinaku mukusunga miyendo yanu pamalo okwera.
• Kudumpha kwa mwendo umodzi wa Astride Jump: Mtunduwu umafuna kuti mudumphe ndikutera pa mwendo umodzi, zomwe zingathandize kuwongolera bwino komanso kugwirizana.
• The Weighted Astride Jump: Kuti muzichita masewera olimbitsa thupi kwambiri, mutha kugwira zolemera m'manja mwanu mukudumphadumpha.
• Box Astride Jump: Izi zimaphatikizapo kulumpha pabokosi kapena masitepe, kutera pamalo okwera, kenako kudumpha pansi. Kusintha uku kungathandize kuwonjezera mphamvu ndi kuphulika.

Izinto zokufunda ezishisa ezivumelekile Astride Jumps?

• Jumping Lunges: Zochita izi zimaphatikizanso kulumpha ndi kutsika mphamvu zathupi, zofanana ndi Astride Jump, ndipo zimathandizira kukulitsa luso, kukhazikika, ndi kulumikizana komwe kuli kofunika kwambiri pakuchita Astride Jump mogwira mtima.
• Ma Burpees: Ma Burpees ndi masewera olimbitsa thupi athunthu omwe amathandizira kupirira kwa mtima ndi mphamvu, zomwe ndizofunikira pochita Astride Jump, chifukwa amafuna kulimbitsa thupi komanso mphamvu zathupi.