Bondo lalitali ku khoma

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

Ukuxhumana kwe Bondo lalitali ku khoma

Kuchita masewera olimbitsa thupi a High Knee motsutsana ndi khoma ndi ntchito yolimbitsa thupi yomwe imayang'ana pachimake, minofu ya m'miyendo, ndikuwongolera bwino thupi lonse komanso kulumikizana. Ndiwoyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, chifukwa champhamvu yake yosinthika. Anthu angafune kuchita masewera olimbitsa thupi kuti awonjezere mphamvu za thupi lawo, kupititsa patsogolo kupirira kwa mtima, komanso kulimbikitsa kaimidwe kabwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bondo lalitali ku khoma

• Kwezani bondo lanu lakumanja molunjika pachifuwa chanu m'mwamba momwe mungathere ndikusunga bwino.
• Tsitsani bondo lanu lakumanja ndikubwezeretsa phazi lanu pansi.
• Bwerezani kayendetsedwe kofanana ndi bondo lanu lakumanzere, kulikweza mmwamba ku chifuwa chanu.
• Pitirizani kusinthana pakati pa bondo lanu lakumanja ndi lakumanzere, mukuchita masewera olimbitsa thupi pamlingo womasuka kwa inu.

Izinto zokwenza Bondo lalitali ku khoma

• Kaimidwe: Sungani msana wanu mowongoka ndipo pachimake chanu muzichita masewera olimbitsa thupi. Izi zimathandizira kuti muchepetse thupi komanso kulimbitsa thupi lanu. Pewani slouching kapena kupinda msana wanu chifukwa zingayambitse kupsinjika kwa msana kapena kuvulala kwina.
• Kwezerani Bondo: Kwezerani bondo limodzi mmwamba molunjika pachifuwa chanu, motalika momwe mungathere, ndikusunga phazi lina pansi. Bondo lanu liyenera kukhala lofanana ndi pansi kapena pamwamba. Pewani kukweza theka la bondo lanu chifukwa kumachepetsa mphamvu ya masewera olimbitsa thupi ndipo kungayambitse mavuto osayenera pazitsulo za chiuno.
• Kusuntha kwa Arm: Gwiritsani ntchito mikono yanu kuti muyike bwino ndikuyika manja anu pakhoma. Pewani kukankhira khoma ndi manja anu, chifukwa izi zingatengere zina mwa ntchito yanu

Bondo lalitali ku khoma Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bondo lalitali ku khoma?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a High Knee motsutsana ndi khoma. Ndizochita zolimbitsa thupi zosavuta komanso zogwira mtima zomwe zimathandiza kuti thupi likhale lolimba komanso kusinthasintha. Komabe, ndikofunikira kuchita bwino kuti musavulale. Ngati ndinu woyamba, mungafune kuyamba pang'onopang'ono ndikuwonjezera liwiro lanu ndi mphamvu yanu pamene msinkhu wanu wolimbitsa thupi ukukwera. Ndibwinonso kutenthetsa musanayambe masewera olimbitsa thupi ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bondo lalitali ku khoma?

• Knee Yapamwamba yokhala ndi Side Kick: Potsatira bondo lililonse lalitali, tambani mbali pakhoma kuti mugwirizane ndi minofu yanu ya oblique.
• Knee Yapamwamba yokhala ndi Wall Push-Up: Phatikizani bondo lalitali ndi kukankhira khoma mwa kuyika manja anu pakhoma ndikukankhira mmwamba pambuyo pa bondo lililonse lalitali.
• Knee Yapamwamba yokhala ndi Wall Squat: Pambuyo pa bondo lililonse lalitali, chitani squat pakhoma potsamira khoma ndikutsitsa thupi lanu kukhala squat.
• Knee Yapamwamba yokhala ndi Toe Touch: Mukakweza bondo lanu kukhoma, tambasulani mwendo wanu ndikukhudza chala chanu kukhoma, ndikupangitsa pachimake chanu ndikuwongolera kusinthasintha.

Izinto zokufunda ezishisa ezivumelekile Bondo lalitali ku khoma?

• Wall Sits: Wall sits ndi wothandizira bwino kwambiri pamene akuyang'ana magulu a minofu omwewo monga High Knee motsutsana ndi khoma - quadriceps, hamstrings, ndi glutes, koma mokhazikika, m'njira ya isometric, yomwe imathandiza kupititsa patsogolo kupirira kwa minofu ndi mphamvu.
• Okwera Mapiri: Mofanana ndi High Knee motsutsana ndi khoma, okwera mapiri amapereka masewera olimbitsa thupi, omwe amachititsa kuti pakhale pakati, chiuno chosinthika, ndi minofu ya miyendo, kupereka thupi lonse ndikulimbikitsana bwino ndi kugwirizana.