Kugona Molunjika Miyendo Yoyenda

• Inhloko yeziNdawo: Timichokanyira, Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Hamstrings, Quadriceps, Sartorius

Ukuxhumana kwe Kugona Molunjika Miyendo Yoyenda

Kugona Molunjika Leg Marches ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana kwambiri ma flexor a m'chiuno, quadriceps, ndi glutes, kupititsa patsogolo mphamvu ndi kusinthasintha. Masewerawa ndi abwino kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kulimbitsa mphamvu zawo zam'munsi ndi kukhazikika. Anthu angafune kuchita izi chifukwa zimathandizira kukonza bwino, kulimbikitsa kaimidwe bwino, komanso kuchepetsa chiopsezo cha kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugona Molunjika Miyendo Yoyenda

• Gwirani pakati panu, kenaka kwezani mwendo wanu wakumanja pang'onopang'ono pansi, ndikuwuyika mowongoka momwe mungathere, mpaka utakhala pamtunda wa digirii 90 ku thupi lanu.
• Gwirani mwendo wanu pamalo awa kwa masekondi pang'ono, kenaka muchepetse pang'onopang'ono mpaka pamalo oyamba.
• Bwerezani kayendetsedwe kameneka ndi mwendo wanu wakumanzere, ndikuwuyikanso molunjika momwe mungathere.
• Pitirizani kusinthana pakati pa miyendo yanu yakumanja ndi yakumanzere kuti mupeze kuchuluka komwe mukufuna kubwereza kapena nthawi.

Izinto zokwenza Kugona Molunjika Miyendo Yoyenda

• Mayendedwe Olamuliridwa: Pamene mukuchita masewera olimbitsa thupi, kwezani mwendo umodzi pansi ndikuwubweretsa pachifuwa chanu, kenaka muwutsitsenso pansi mowongolera. Pewani mayendedwe ogwedezeka kapena othamanga, omwe angasokoneze minofu ndi mafupa anu. Kuyenda kwapang'onopang'ono komanso koyendetsedwa bwino, masewerawa adzakhala othandiza kwambiri.
• Gwirani Ntchito Yanu: Panthawi yochita masewera olimbitsa thupi, onetsetsani kuti mukugwirizanitsa minofu yanu yaikulu. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika komanso limapangitsa kuti ntchitoyi ikhale yogwira mtima pogwiritsa ntchito minofu ya m'mimba. Kulakwitsa kofala ndikungoyang'ana pamayendedwe a mwendo ndikunyalanyaza pachimake.
• Sungani Pansi Panu Pansi Pansi: Pazochita zolimbitsa thupi, onetsetsani kuti msana wanu umakhalabe wosalala

Kugona Molunjika Miyendo Yoyenda Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugona Molunjika Miyendo Yoyenda?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Liing Straight Leg Marches. Ntchitoyi imakhala yochepa kwambiri ndipo imayang'ana pachimake, makamaka abs. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe pang'onopang'ono ndikuwonetsetsa kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Zitha kukhala zopindulitsa kwa oyamba kumene kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugona Molunjika Miyendo Yoyenda?

• Kugona kwa Bent-Knee Marches: Izi ndizofanana ndi mwendo wowongoka, koma ndi mawondo opindika, omwe angakhale osavuta kwa omwe ali ndi nyundo zolimba kapena zovuta zakumbuyo.
• Kugona Kukweza Miyendo Yowongoka: M’malo moguba, mumakwezera miyendo yonse pamodzi, kuisunga mowongoka. Izi zitha kukulitsa kulimbitsa thupi kwa ma abs anu apansi ndi ma flexer hip.
• Kugona Molunjika Myendo Flutter Kicks: Kusiyanaku kumaphatikizapo kukankha kosinthana ndi miyendo yowongoka, kukupatsani masewera olimbitsa thupi amphamvu komanso ovuta pachimake chanu.
• Kunama Miyendo Yowongoka: M'mawu awa, mumadutsana miyendo yanu modutsana wina ndi mzake mukuyenda ngati scissor, zomwe zingathandize kugwirizanitsa minofu yosiyanasiyana m'munsi mwa thupi lanu ndi pachimake.

Izinto zokufunda ezishisa ezivumelekile Kugona Molunjika Miyendo Yoyenda?

• Mapulani: Mapulani amathandizira Kugona Molunjika kwa Miyendo mwa kulimbikitsa minyewa yapakati, yomwe imachitika pamayendedwe amiyendo, motero kumathandizira kukhazikika komanso kukhazikika.
• Mapapo: Mapapo ndi ntchito ina yowonjezera ya Kugona Molunjika Leg Marches monga momwe amayang'ananso minofu yapansi ya thupi, makamaka quadriceps, glutes, ndi hamstrings, kupititsa patsogolo mphamvu ndi chipiriro chofunikira pakuyenda kwa mwendo.