Bakha Walk

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

Ukuxhumana kwe Bakha Walk

Duck Walk ndi masewera olimbitsa thupi omwe amalimbitsa thupi lapansi, kuyang'ana pa quadriceps, hamstrings, glutes, ndi ana a ng'ombe. Ndioyenera aliyense, kuyambira othamanga mpaka okonda zolimbitsa thupi, akuyang'ana kuti apititse patsogolo mphamvu zathupi lawo, kukhazikika, kusinthasintha, komanso kuchita masewera olimbitsa thupi. Anthu angafune kuchita Duck Walk chifukwa sikuti imangowonjezera mphamvu zathupi komanso imathandizira kupirira, imathandizira kaimidwe kabwinoko, komanso imathandizira kupewa kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bakha Walk

• Tsatirani patsogolo pang'ono ndikutambasulani manja anu patsogolo panu kuti muchepetse.
• Yambani kuyenda kutsogolo ndikusunga malo a squat, kusuntha phazi limodzi kutsogolo kwa linalo.
• Sungani msana wanu molunjika momwe mungathere ndi mawondo anu pa zala zanu pamene mukuyenda.
• Pitirizani kusunthaku kwa mtunda wodziwikiratu kapena nthawi, kenako nyamukani pang'onopang'ono ndikuyimirira kuti mumalize masewerawa.

Izinto zokwenza Bakha Walk

• Fomu Yoyenera: Cholakwika chofala kwambiri ndi mawonekedwe olakwika. Yambani pamalo a squat ndi mapazi anu motalikirana ndi mapewa. Sungani chifuwa chanu mmwamba, mmbuyo molunjika, ndi kulemera kwanu mu zidendene zanu. Pamene mukuyenda kutsogolo, yesetsani kuti chiuno chanu chikhale chochepa, pamlingo womwewo nthawi zonse. Pewani chizolowezi choimirira pamene mukupita patsogolo.
• Tengani Njira Zing'onozing'ono: Kulakwitsa kofala ndikutenga masitepe akuluakulu, omwe amatha kugwedeza mawondo anu. M'malo mwake, tengani masitepe ang'onoang'ono, pang'onopang'ono, kusunga ntchafu zanu mofanana ndi pansi. Izi zingakuthandizeni kuti mukhale osamala komanso olamulira pamene mukugwiranso ntchito minofu yanu bwino.
• Pewani Kupweteka kwa Knee: Ngati mukumva kupweteka m'mawondo anu mukuchita Duck Walk, zikhoza kukhala

Bakha Walk Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bakha Walk?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Duck Walk. Komabe, ndikofunika kuzindikira kuti pamafunika mlingo wina wa mphamvu, kusinthasintha, ndi kulinganiza. Chifukwa chake, oyamba kumene ayenera kuyamba pang'onopang'ono, kukhalabe ndi mawonekedwe oyenera, ndikuwonjezera pang'onopang'ono mphamvu zawo zolimbitsa thupi zikukula. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena othandizira thupi kuti muwonetsetse kuti mukuchita bwino komanso kupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bakha Walk?

• "Lateral Duck Walk" ndikusintha komwe mumasunthira cham'mbali m'malo mopita patsogolo, zomwe zingathandize kupititsa patsogolo kayendetsedwe kake komanso kulimba mtima.
• "Weighted Duck Walk" ndi njira yovuta kwambiri yomwe mumanyamula zolemera, monga kettlebell kapena dumbbell, pamene mukuyenda.
• "Reverse Duck Walk" imaphatikizapo kubwerera m'mbuyo m'malo mopita patsogolo, zomwe zingathandize kuwongolera bwino komanso kugwirizana.
• "Duck Walk with Jump" imawonjezera chinthu chodumpha kumapeto kwa ulendo uliwonse, kuonjezera mphamvu ndikuwonjezera gawo la cardio pazochitikazo.

Izinto zokufunda ezishisa ezivumelekile Bakha Walk?

• Mapapu, ofanana ndi Mayendedwe a Bakha, amafuna kulinganiza ndi kugwirizanitsa pamene akugwira ntchito mofanana ndi minofu ya m'munsi ya thupi, ndipo angathandize kukonza bata ndi kulamulira kofunikira pa Duck Walks.
• Ng'ombe yokweza ng'ombe imatha kuthandizira Mayendedwe a Bakha mwa kulimbikitsa minofu ya ng'ombe, yomwe imachitika panthawi ya squatting ndi kutsogolo kwa Duck Walk, motero kumapangitsa kupirira ndi mphamvu.