Bondo - Kukulitsa - Mawu

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Bondo - Kukulitsa - Mawu

Knee - Extension - Zochita zolimbitsa thupi ndi ntchito yopindulitsa yomwe imalimbitsa ma quadriceps, imathandizira kusuntha kwa mawondo, ndikuthandizira kupewa kuvulala. Zochita izi ndi zabwino kwa othamanga, anthu omwe akuchira chifukwa cha kuvulala kwa mawondo, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za thupi komanso kukhazikika. Anthu angafune kuchita nawo masewerawa chifukwa amathandizira kukhazikika bwino, kuwongolera maseŵera olimbitsa thupi, komanso kumathandizira thanzi la mawondo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bondo - Kukulitsa - Mawu

• Pang'onopang'ono tambasulani mwendo umodzi patsogolo panu, ndikusunga phazi lanu ndi minofu ya ntchafu yanu.
• Gwirani malo otalikirapo kwa masekondi angapo, kuonetsetsa kuti bondo lanu ndi lolunjika koma losatsekedwa.
• Pang'onopang'ono tsitsani mwendo wanu kubwerera kumalo oyambira, kusunga ulamuliro nthawi yonse yoyenda.
• Bwerezani ndondomekoyi kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku mwendo wina.

Izinto zokwenza Bondo - Kukulitsa - Mawu

• Mayendedwe Oyendetsedwa: Ndikofunikira kuchita mawu okulitsa mawondo pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kusuntha mwachangu chifukwa kungayambitse kupsinjika kwa bondo lanu. M'malo mwake, tambani pang'onopang'ono bondo lanu mpaka mwendo wanu ukhale wowongoka, kenako pang'onopang'ono mubwerere kumalo oyambira. Kuyenda pang'onopang'ono komanso koyendetsedwa kumeneku kudzawonjezera mphamvu ya masewera olimbitsa thupi ndikuchepetsa chiopsezo cha kuvulala.
• Pewani Hyperextension: Cholakwika chimodzi chofala ndikukulitsa mwendo kwambiri, zomwe zingayambitse hyperextension ndi kuvulala komwe kungachitike. Mwendo wanu uyenera kutambasulidwa mpaka utawongoka, koma osapitirira pamenepo. Nthawi zonse mverani thupi lanu ndikusiya ngati mukumva kusapeza bwino.
• Gwiritsani Ntchito Kukaniza Koyenera: Ngati mukugwiritsa ntchito kukana, monga

Bondo - Kukulitsa - Mawu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bondo - Kukulitsa - Mawu?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Knee - Extension - Articulations. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena kungoyenda kwa masewera olimbitsa thupi popanda kulemera kulikonse kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri woti awonetsetse kuti zachitika molondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati pali ululu kapena kusapeza bwino, ndi bwino kusiya ndi kukaonana ndi akatswiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bondo - Kukulitsa - Mawu?

• The Leg Press Exercise ndi kusiyana kwina kwa Knee - Extension - Articulations, yomwe imaphatikizapo kukankhira kulemera kutali ndi thupi pogwiritsa ntchito miyendo, motero kukulitsa bondo.
• The Standing Leg Curl ndi kusiyanasiyana kwa Knee - Extension - Articulations, pomwe wina amaima mowongoka ndikukweza bondo pokweza chidendene kumatako.
• The Seated Leg Extension ndi mtundu wosiyana wa Knee - Extension - Articulations, pomwe wina amakhala pamakina okhala ndi zolemetsa pa mwendo wakumunsi ndikuwonjezera bondo kuti akweze kulemera kwake.
• The Lunge Exercise ndikusintha kwina kwa Knee - Extension - Articulations, komwe munthu amapita patsogolo ndi phazi limodzi ndikutsitsa thupi popinda bondo ndi chiuno cha mwendo wakutsogolo mpaka bondo la mwendo wakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Bondo - Kukulitsa - Mawu?

• Hamstring Curls: Zochita izi zimathandiza kulimbitsa mphamvu ya minofu yozungulira bondo. Ngakhale kuti ma quadriceps ali ndi udindo wowonjezera mawondo, ma hamstrings ndi omwe amachititsa kuti mawondo agwedezeke. Mwa kulimbikitsa hamstrings, mutha kuthandizira kupewa kuvulala ndikuwongolera magwiridwe antchito a mawondo.
• Miyendo ya Miyendo: Ntchitoyi imaphatikizapo kusuntha kofanana ndi kutambasula kwa mawondo ndikugwira ntchito mofanana ndi magulu a minofu, kuphatikizapo quadriceps ndi glutes. Mwa kulimbikitsa minofu imeneyi, mukhoza kupititsa patsogolo luso lanu lopanga mawondo owonjezera komanso kuchepetsa chiopsezo cha kuvulala.