Bodyweight Windmill

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Bodyweight Windmill

The Bodyweight Windmill ndi masewera olimbitsa thupi omwe amathandizira kusinthasintha, mphamvu, ndi kukhazikika, makamaka kulunjika pachimake, hamstrings, ndi mapewa. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi omwe akuyang'ana kukonza momwe thupi lawo limayendera komanso kuyenda. Ngati mukufuna kupititsa patsogolo mphamvu zanu zogwirira ntchito, kuwongolera thupi lanu, kapenanso kutentha bwino musanachite masewera olimbitsa thupi, kuphatikiza ma Bodyweight Windmills muzochita zanu zolimbitsa thupi kungakhale kopindulitsa kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Windmill

• Tembenuzani phazi lanu lakumanja kunja kwa madigiri 45 ndikukankhira m'chiuno kumanja, ndikusunga phazi lanu lakumanzere kuyang'ana kutsogolo.
• Pang'onopang'ono yambani kutsitsa torso kumanzere, ndikusunga mkono wanu wakumanzere m'mwamba ndipo dzanja lanu lamanja likufika pansi.
• Pitirizani kutsitsa torso yanu mpaka dzanja lanu lamanja liri pafupi ndi pansi momwe mungathere, kusunga maso anu ku dzanja lanu lamanzere.
• Pang'onopang'ono kwezani torso yanu kubwerera kumalo oyambira, kusunga mikono yanu motalika, kenaka bwerezani masewerawo mbali inayo.

Izinto zokwenza Bodyweight Windmill

• **Gwiritsani Ntchito Pamtima Wanu**: Cholakwika chimodzi chomwe anthu amapanga ndikusachita nawo gawo lalikulu pamasewera olimbitsa thupi. Wolemera thupi windmill ndi ntchito yaikulu, ndipo muyenera kumva anu abs, obliques, ndi m'munsi ntchito. Pogwiritsa ntchito pachimake chanu, mumathandizira kukhazikika thupi lanu ndikuteteza msana wanu, ndikupangitsa kuti ntchitoyo ikhale yogwira mtima komanso yotetezeka.
• **Pewani Kuchulukitsa Kwambiri **: Kulakwitsa kofala ndikukulitsa thupi lanu panthawi yoyenda. Izi zingayambitse kupsinjika kapena kuvulala. Ungopinda basi

Bodyweight Windmill Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Windmill?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Windmill, koma ayenera kusamala kugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Ndikoyenera kuti muyambe ndi kusuntha kwakung'ono ndikuwonjezeka pang'onopang'ono pamene kusinthasintha ndi mphamvu zikuwonjezeka. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti awatsogolere poyambira. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu ngati mukumva kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Windmill?

• Dumbbell Windmill: Mofanana ndi kettlebell windmill, kusiyana kumeneku kumagwiritsa ntchito dumbbell m'malo mwake, kupereka kulemera kosiyana.
• High Windmill: Mwakusiyana uku, manja onse awiri amatambasulidwa pamwamba pamutu panthawi yosuntha, ndikuwonjezera vuto lanu ndi mphamvu zanu zazikulu.
• Low Windmill: Kusintha kumeneku kumaphatikizapo kusunga manja onse awiri pansi kapena pansi, kuyang'ana kwambiri kusinthasintha kwa thupi lapansi.
• Windmill yokhala ndi mwendo umodzi: Kusintha kwapamwamba kumeneku kumaphatikizapo kukweza mwendo umodzi pansi pamene mukuyenda, kukulitsa vuto lanu ndi mphamvu zanu zazikulu.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Windmill?

• Mapulani ndi ntchito ina yopindulitsa, chifukwa sikuti amangolimbitsa pachimake, komanso amagwirizanitsa thupi lonse, mofanana ndi Bodyweight Windmill, kulimbikitsa mphamvu zonse za thupi ndi kupirira.
• Side Plank Hip Lifts imakhalanso yokhudzana, pamene imayang'ana ma obliques ndi minofu yapakati, yofanana ndi Bodyweight Windmill, yomwe ingathandize kupititsa patsogolo kukhazikika kwapakati ndi kukhazikika.