Kudumpha Nyenyezi

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

Ukuxhumana kwe Kudumpha Nyenyezi

The Star Jump ndi masewera olimbitsa thupi amphamvu, athunthu omwe amapereka zabwino zambiri monga kukhala ndi thanzi labwino pamtima, kulimbitsa minofu, komanso kulimba mtima. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kuchita masewera olimbitsa thupi kwambiri kuti awonjezere kutentha kwa calorie. Anthu atha kusankha kuphatikiza Star Jump muzochita zawo zolimbitsa thupi chifukwa chakuchita bwino pakumanga mphamvu ndi kupirira, komanso kuthekera kwake kuwonjezera chinthu chosangalatsa, chovuta pakulimbitsa thupi kwawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kudumpha Nyenyezi

• Gwirani mawondo anu pang'ono ndikudzikweza mmwamba, kudumpha pansi.
• Pamene mukudumpha, tambasulani miyendo yanu ndi manja anu mumlengalenga, ndikupanga mawonekedwe a nyenyezi ndi thupi lanu.
• Mukamatera, onetsetsani kuti mwagwada mawondo anu kuti mutenge mphamvuyo ndikubwezerani manja anu kumbali zanu.
• Bweretsani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kusunga kayendetsedwe kachangu komanso kophulika panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Kudumpha Nyenyezi

• Kutenthetsa Mtima: Musanayese Kudumpha Nyenyezi, onetsetsani kuti mwafunda mokwanira. Kutentha koyenera kumawonjezera kugunda kwa mtima wanu, kumatenthetsa minofu yanu, ndikuwonjezera kuyenda kwamagulu, kuchepetsa chiopsezo cha kuvulala.
• Kutera Mofewa: Kulakwitsa kofala ndikutera molimba kwambiri, zomwe zitha kuyika mawondo ndi akakolo anu kupsinjika kosayenera. Yesetsani kutera mofewa momwe mungathere, pogwiritsa ntchito miyendo yanu kuti mutenge mphamvuyo.
• Mayendedwe Oyendetsedwa: Pamene mukuchita Star Jump, ndikofunikira kuwongolera mayendedwe anu. Osatambasulira manja ndi miyendo movutikira. M'malo mwake, wonjezerani

Kudumpha Nyenyezi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kudumpha Nyenyezi?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Star Jump. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Nyenyezi Jump ndi masewera olimbitsa thupi kwambiri omwe amachititsa magulu angapo a minofu nthawi imodzi, kotero zingakhale zovuta kwa omwe angoyamba kumene kuchita masewera olimbitsa thupi. Ngati zikuwoneka zovuta kwambiri, oyamba kumene amatha kusintha masewerawa potuluka mwendo umodzi m'malo modumpha.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kudumpha Nyenyezi?

• Squat Star Jump: Kusiyanaku kumayamba ndi malo osquat, kenaka kumaphulika mu nyenyezi, kutulutsa manja ndi miyendo mmwamba, ndikubwereranso mu squat.
• Burpee Star Jump: Izi zikuphatikiza burpee ndi kulumpha kwa nyenyezi. Mumayamba ndi burpee, ndipo mukadumpha kuchokera ku burpee, mumachita kulumpha kwa nyenyezi.
• Half Star Jump: Iyi ndi mtundu wocheperako kwambiri wa kulumpha kwa nyenyezi komwe mumangotambasulira mkono umodzi ndi mwendo wina kumbali, mbali zonse ndikudumpha kulikonse.
• Plank Star Jump: Kusinthaku kumayambira pa thabwa, ndiye mumalumphira m'manja mwanu ndikudumpha nyenyezi, ndikubwerera ku thabwa kuti mumalize kubwereza kamodzi.

Izinto zokufunda ezishisa ezivumelekile Kudumpha Nyenyezi?

• Ma Burpees, monga Star Jumps, ndi masewera olimbitsa thupi athunthu omwe samangowonjezera kulimbitsa mtima kwamtima komanso kumapangitsa kuti azigwira bwino ntchito komanso azigwirizana pochita magulu a minofu omwewo.
• Mawondo apamwamba amathandiziranso Star Jumps popeza onsewa ndi masewera olimbitsa thupi a plyometric omwe amawonjezera kugunda kwa mtima, kulimbikitsa kuwotcha mafuta, komanso kupititsa patsogolo mphamvu ndi liwiro m'munsi mwa thupi.