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 kugwirizana, makamaka kulunjika pachimake, mapewa, ndi hamstrings. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kupita patsogolo, chifukwa imatha kusinthidwa kuti igwirizane ndi luso la munthu. Zochita izi zimayamikiridwa ndi ambiri chifukwa cha kuthekera kwake kuwongolera kuwongolera thupi lonse ndi kukhazikika, kulimbikitsa kaimidwe kabwino, ndikuthandizira kupewa kuvulala mwa kulimbikitsa magulu akuluakulu a minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Windmill

• Gwirani manja anu kumbali ya kutalika kwa mapewa, kenaka mutembenuzire torso yanu kumanja, kufika kudzanja lanu lamanzere ku phazi lanu lakumanja ndi dzanja lanu lamanja mmwamba pamwamba pa denga.
• Yang'anani maso anu pa dzanja lanu lokwezedwa pamene mukugwira malo awa kwa kamphindi, mukumva kutambasula kumbali yanu ndi kumbuyo.
• Pang'onopang'ono mutembenuzire kayendetsedwe kake, kutembenuza torso yanu kubwerera pakati ndikutsitsa manja anu kumbuyo kwa mapewa.
• Bwerezani zolimbitsa thupi kumbali inayo potembenuza phazi lanu lakumanzere ndikufikira dzanja lanu lamanja mpaka kumanzere kwanu, ndikukweza dzanja lanu lakumanzere.

Izinto zokwenza Bodyweight Windmill

• Yang'anani Maso Anu pa Dzanja Lotambasula: Cholakwika chimodzi chofala ndi kusayang'anitsitsa dzanja lanu lotambasula. Izi ndizofunikira chifukwa zimathandiza kusunga bwino komanso kugwirizanitsa panthawi yochita masewera olimbitsa thupi. Ngati muyang'ana kutsogolo kapena pansi, mukhoza kutaya mphamvu ndikusokoneza mphamvu ya masewerawo.
• Osathamanga: The Bodyweight Windmill si masewera olimbitsa thupi omwe amayenera kuchitidwa mwachangu. Zonse ndi kuwongolera ndi kulondola. Kuthamanga kudutsa mayendedwe kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
• Gwirani Ntchito Yanu:

Bodyweight Windmill Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Windmill?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Windmill. Komabe, ndikofunikira kuyamba ndi masewera opepuka kuti musavulale. Nthawi zonse onetsetsani kuti mukusunga mawonekedwe oyenera ndikuwonjezera pang'onopang'ono mphamvu pamene mphamvu ndi kusinthasintha zikuyenda bwino. Zingakhale zothandiza kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi panthawiyi kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Windmill?

• Bodyweight Windmill yokhala ndi Arm Reach: Mwakusiyana uku, mumafika pa mkono wanu pamwamba padenga pamene mukugwada m'mbali, ndikuwonjezera kutambasula ndi zovuta kumtunda wanu.
• Low Bodyweight Windmill: M'malo motambasulira mkono wanu ku denga, mumausunga pambali panu, kuyang'ana kwambiri kumunsi kwa thupi ndi pachimake.
• Bodyweight Windmill yokhala ndi Squat: Kusiyanaku kumaphatikizapo squat musanayambe kuyendetsa mphepo yamkuntho, ndikuwonjezera chigawo cholimbitsa mwendo pazochitikazo.
• Bodyweight Windmill yokhala ndi Toe Touch: Mukusintha uku, mumafika pansi kuti mugwire chala chanu ndi dzanja lanu loyang'ana pamphepo yamkuntho, ndikuwonjezera kutambasula ndi kulumikizana komwe kumafunikira.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Windmill?

• "Kettlebell Swing" ndi gawo lina lochita masewera olimbitsa thupi lomwe limathandiza kupititsa patsogolo kayendetsedwe ka hinge, chinthu chofunika kwambiri pa makina opangira mphepo, komanso kumapangitsanso mphamvu ndi mphamvu za thupi lonse.
• "Side Plank" ikhoza kupititsa patsogolo ubwino wa Bodyweight Windmill polimbitsa ma obliques ndikuwongolera bwino, zonse zomwe zili zofunika kwambiri kuti mukhale ndi mawonekedwe oyenera komanso olamulira panthawi ya mphepo yamkuntho.