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 amathandizira thanzi la mtima, kulimbitsa minofu, komanso kumathandizira kulumikizana. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufunafuna mphamvu zambiri, zolimbitsa thupi zowotcha ma calorie. Anthu angafune kuchita masewera olimbitsa thupi a Star Jump chifukwa chotha kupereka masewera olimbitsa thupi mwachangu, ogwira mtima komanso kuthekera kwake kopititsa patsogolo ukadaulo ndi mphamvu, kupangitsa kuti ikhale yopindulitsa kwa othamanga ndi okonda masewera olimbitsa thupi chimodzimodzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kudumpha Nyenyezi

• Phimbani mawondo anu pang'ono ndikukankhira kumapazi anu kuti mulumphe mmwamba.
• Pamene mukudumpha, tambasulani miyendo ndi manja anu kumbali, kupanga mawonekedwe a nyenyezi ndi thupi lanu.
• Pamene mukubwerera pansi, bweretsani manja anu ndi miyendo yanu pamalo oyamba.
• Gwirani pang'onopang'ono pamapazi anu ndi mawondo anu opindika pang'ono kuti mutenge kugwedezeka, ndiyeno bwerezani zochitikazo.

Izinto zokwenza Kudumpha Nyenyezi

• **Kusuntha Kogwirizanitsa**: Pamene mukudumpha, tambasulani miyendo ndi manja anu nthawi imodzi. Thupi lanu liyenera kukhala ngati nyenyezi yapakati pamlengalenga. Cholakwika chofala ndikusuntha manja ndi miyendo yanu nthawi zosiyanasiyana, zomwe zimatha kusokoneza mgwirizano wanu.
• **Kutera Motetezedwa**: Imani pansi pang'onopang'ono ndi mawondo anu opindika pang'ono kuti mumve zomwe zikuchitika. Pewani kutera ndi miyendo yowongoka kapena pamipira yamapazi anu, chifukwa izi zitha kuyika mawondo anu ndi akakolo anu kupsinjika, zomwe zingayambitse kuvulala.
• **Kuyenda Koyendetsedwa**: Onetsetsani kuti mukuwongolera mayendedwe anu panthawi yonse yolimbitsa thupi. Musalole kuthamanga kukutengerani kutali. Izo siziri za momwe mungathere mwamsanga

Kudumpha Nyenyezi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kudumpha Nyenyezi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Star Jump. Komabe, zimaonedwa kuti ndizochita zolimbitsa thupi kwambiri, zolimbitsa thupi kwambiri, choncho ndikofunikira kuti muyambe pang'onopang'ono ndikuwonetsetsa mawonekedwe oyenera kuti musavulale. Ngati woyambitsayo akuwona kuti ndizovuta kwambiri, pali zosintha komanso zocheperako zomwe angayambe nazo. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena dokotala musanayambe njira ina iliyonse yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kudumpha Nyenyezi?

• Star Jump Squat: Mtunduwu umawonjezera squat kumapeto kwa kulumpha kulikonse, ndikuwonjezera kulimbitsa thupi kwa thupi lanu lakumunsi.
• Kudumpha Kwa Nyenyezi Yamiyendo Imodzi: Kusinthaku kumachitika ndikudumpha ndikutera pa mwendo umodzi, zomwe zimakulitsa vuto lanu komanso kulumikizana kwanu.
• Burpee Star Jump: Uku ndikusintha kwakukulu komwe mumapanga burpee, kenako kudumpha mu mawonekedwe a nyenyezi kumapeto.
• Plank Star Jump: Mu Baibuloli, mumayambira pa thabwa, kenaka kudumphani mapazi anu kumbali ndi kubwerera mkati, kutsanzira kayendedwe ka nyenyezi pamene mukusunga thabwa.

Izinto zokufunda ezishisa ezivumelekile Kudumpha Nyenyezi?

• Kudumpha kwa Squat ndi masewera ena omwe amathandizira Star Jump, chifukwa onsewa amayang'ana kumunsi kwa thupi, makamaka ma glutes, quads, ndi hamstrings, komanso kukulitsa thanzi la mtima.
• Mawondo Apamwamba amathanso kuthandizira Star Jump chifukwa onsewa amaphatikiza kuphulika, kusuntha kwa plyometric komwe kumawonjezera kugunda kwa mtima, kulimbikitsa kulimbitsa thupi kwamtima komanso kukulitsa mphamvu ndi liwiro.