Kubwerera ndi Kutsogolo Gawo

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

Ukuxhumana kwe Kubwerera ndi Kutsogolo Gawo

The Back And Forth Step Exercise ndi masewera olimbitsa thupi omwe amathandizira kutsika kwa thupi, kumapangitsa kuti thupi liziyenda bwino, komanso kulimbitsa mphamvu. Zochita izi ndi zabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, kuphatikiza oyamba kumene, chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi luso la munthu ndikuwonjezeka pang'onopang'ono mwamphamvu. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti akhale ndi thanzi labwino la mtima, kulimbitsa minofu ya m'miyendo, ndi kupititsa patsogolo kugwirizana kwawo ndi kusinthasintha popanda kusokoneza kwambiri mafupa awo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubwerera ndi Kutsogolo Gawo

• Yendani kutsogolo ndi phazi lanu lakumanja, ndikusunga phazi lanu lakumanzere.
• Phimbani mawondo onse mpaka madigiri 90, ndikusunga bondo lanu lakumanja pamwamba pa bondo lakumanja ndipo bondo lanu lakumanzere likuyenda pansi.
• Kankhirani ndi phazi lanu lakumanja ndikubwerera pamalo oyamba.
• Bwerezani masitepewo, nthawi ino mukupita patsogolo ndi phazi lanu lakumanzere. Pitirizani kusinthana pakati pa phazi lanu lakumanja ndi lakumanzere kwa nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Kubwerera ndi Kutsogolo Gawo

• Kuyika Mapazi Moyenera: Ikani mapazi anu motalikirana ndi chiuno. Mukabwerera m'mbuyo, onetsetsani kuti phazi lanu likulowera kumbuyo kwa phazi lanu lina, osati kumbali. Izi zidzakuthandizani kuti mukhale oyenerera komanso kupewa kuvulala kulikonse komwe kungachitike.
• Gwirani Ntchito Yanu: Kuchita minofu yanu yayikulu ndikofunikira kuti mukhalebe okhazikika komanso okhazikika panthawiyi. Sizimangothandiza kuchita masewera olimbitsa thupi moyenera komanso zimateteza msana wanu kupsinjika kosayenera.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga kudutsa masitepe. Kuyenda kulikonse kuyenera kukhala pang'onopang'ono ndikuwongoleredwa kuti kuwonjezere phindu la masewera olimbitsa thupi komanso kupewa kuvulala.
• Kutenthetsa: Osadumpha kutentha. Musanayambe ndi Back and Forth Step, pangani

Kubwerera ndi Kutsogolo Gawo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubwerera ndi Kutsogolo Gawo?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Back And Forth Step. Ndi masewera olimbitsa thupi osavuta omwe amathandizira kukonza bwino, kugwirizanitsa, komanso kulimbitsa thupi kwa mtima. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe mwapang'onopang'ono ndikuwonjezera pang'onopang'ono mukamalimbitsa thupi lanu. Ngati muli ndi vuto lililonse pazaumoyo, ndikwabwino kukaonana ndi akatswiri azachipatala kapena katswiri wodziwa masewera olimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubwerera ndi Kutsogolo Gawo?

• Bokosi Step ndikusintha komwe mukupita patsogolo, kumbali, kumbuyo, ndiyeno mbali ina mu bokosi la bokosi, m'malo mongobwerera ndi mtsogolo.
• Sitepe ya Mphesa, yomwe imadziwikanso kuti "sitepe-kumbuyo", imaphatikizapo kuponda kumbali, kuponda phazi lina kumbuyo, kupondanso kumbali, ndikupondanso phazi lina kutsogolo.
• Gawo la Zigzag ndikusintha komwe mukupita patsogolo ndi diagonally kumanja, kenako mmbuyo ndi diagonally kumanzere, ndikupanga mawonekedwe a zigzag.
• Gawo la Pivot limaphatikizapo kupita patsogolo, kuyendayenda pa phazi kuti mutembenuke, ndikubwereranso kumalo oyambira.

Izinto zokufunda ezishisa ezivumelekile Kubwerera ndi Kutsogolo Gawo?

• "Mawondo Aakulu" amatha kuthandizira Kubwerera ndi Kutsogolo Chifukwa sikuti amangopereka masewera olimbitsa thupi komanso kumapangitsa kuti thupi likhale lolimba komanso lolimba, mofanana ndi kayendetsedwe ka kayendetsedwe kake mu Back and Forth Step.
• "Squats" ndiwothandiza kwambiri ku Back And Forth Step pamene akuyang'ana magulu a minofu omwewo (quads, hamstrings, ndi glutes), ndipo kubwereza mobwerezabwereza ndi kutsika kungapangitse kuti mukhale ogwirizana komanso ogwirizana, omwe ndi ofunikira kwambiri Kumbuyo Ndipo Gawo Lachiwiri Zolimbitsa Thupi.