Kudumpha

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kudumpha

Kudumpha ndi masewera olimbitsa thupi omwe amapereka thupi lathunthu, kulimbitsa thanzi la mtima, kuwongolera kulumikizana, komanso kulimbikitsa mphamvu. Ndiabwino kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga, chifukwa champhamvu yawo yosinthika. Anthu atha kusankha kuphatikizira zodumpha m'chizoloŵezi chawo chifukwa chakuchita bwino pakuwotcha zopatsa mphamvu, kusavuta kwake kumafuna zida zochepa, komanso kusangalatsa, kusewera komwe kumabweretsa ku magawo olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kudumpha

• Yambani kuchita masewera olimbitsa thupi popita patsogolo ndi phazi lanu lakumanja ndikukweza bondo lanu lakumanzere mmwamba momwe mungathere, kwinaku mukugwedeza mkono wanu wakumanja kutsogolo ndi dzanja lanu lamanzere kumbuyo.
• Dumphani ku phazi lanu lakumanja ndikugwera pa phazi lanu lakumanzere, tsopano mukwezera bondo lanu lakumanja momwe mungathere, kwinaku mukugwedeza mkono wanu wakumanzere kutsogolo ndi dzanja lanu lamanja kumbuyo.
• Bwerezani kayendetsedwe kameneka, kusinthasintha pakati pa phazi lanu lamanzere ndi lamanja, pamene mukusunga mayendedwe a rhythmic ndi mosalekeza.
• Pitirizani kuchita izi kwa nthawi yoikika kapena kubwereza kubwereza.

Izinto zokwenza Kudumpha

• Kutenthetsa: Kudumpha ndi masewera olimbitsa thupi omwe amafunikira mphamvu zambiri ndipo akhoza kukhala ovuta pa thupi ngati sanachite bwino. Chifukwa chake, ndikofunikira kutenthetsa musanayambe kukonza minofu ndi mafupa kuti mugwire ntchitoyo. Izi zidzathandiza kupewa kuvulala.
• Gwiritsani Ntchito Zida Zoyenera: Ngati mukudumpha ndi chingwe, onetsetsani kuti ndi kutalika kwake. Imani pakati pa chingwe ndi kukokera zogwirira mmwamba; zifike mkhwapa mwako. Chingwe chotalika kwambiri kapena chachifupi kwambiri chikhoza kusokoneza kamvekedwe kanu ndikuwonjezera chiopsezo chopunthwa kapena kuvulala.
• Kupita Pang'onopang'ono: Osathamangira kuchita kudumpha mwamphamvu kwambiri

Kudumpha Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kudumpha?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Skips. Ndi masewera olimbitsa thupi a cardio omwe amathandizanso kuwongolera bwino komanso kuchita bwino. Komabe, monga masewera olimbitsa thupi aliwonse, ndikofunikira kuti muyambe pang'onopang'ono komanso pang'onopang'ono muwonjezere mphamvu mukamalimbitsa thupi lanu. Ngati muli ndi vuto lililonse pazaumoyo, ndi bwino kukaonana ndi dokotala kapena katswiri wazolimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kudumpha?

• The Side Skip imaphatikizapo kusuntha kozungulira, ndikupangitsa kuti ikhale njira yabwino yopititsira patsogolo luso komanso kulumikizana.
• The Backward Skip imafuna kusamala komanso kugwirizana, pamene mukusunthira kwina kuposa masiku onse.
• Cross-Country Skip imatsanzira mayendedwe a skiing kudutsa dziko, pogwiritsa ntchito kayendedwe ka mkono ndi miyendo kupita kutsogolo ndi kumbuyo.
• Kudumpha Pawiri kumaphatikizapo kudumpha kuwiri pa kadumphidwe, kuonjezera mphamvu ya masewera olimbitsa thupi komanso kutsutsa nthawi yanu ndi kamvekedwe kanu.

Izinto zokufunda ezishisa ezivumelekile Kudumpha?

• Jumping Jacks: Mofanana ndi Skips, Jumping Jacks amapereka masewera olimbitsa thupi, kuonjezera kupirira kwa mtima ndi kusinthasintha, komanso kugwirizanitsa magulu a minofu omwewo monga ana a ng'ombe, glutes, ndi hip flexors.
• Kuwombera M'matako: Kuthamanga kwa M'matako kumawonjezera ubwino wa Kudumpha pamene onse amalunjika ku hamstrings ndi quadriceps, kumapangitsa kuti agility ndi liwiro, ndikukhala masewera olimbitsa thupi abwino kwambiri kuti awonjezere kugunda kwa mtima ndi kuyendayenda.