Kugwada Zingwe Zomenyana

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Runi

Ukuxhumana kwe Kugwada Zingwe Zomenyana

Kuchita masewera olimbitsa thupi a Kneeling Battling Ropes ndi masewera olimbitsa thupi kwambiri omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo mikono, mapewa, pachimake, ndi miyendo, kupereka masewera olimbitsa thupi athunthu. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Anthu amatha kusankha masewerawa kuti athe kulimbitsa thupi, kulimbitsa minofu, komanso kulimbikitsa mphamvu zonse, kwinaku akuwonjezera kusiyanasiyana ndi kusangalatsa pamasewera awo olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada Zingwe Zomenyana

• Gwirani nsonga za zingwezo mwamphamvu m'dzanja lililonse, ndikusunga msana wanu mowongoka, pachimake chanu ndikuyang'ana kutsogolo.
• Yambani masewerawa pokweza ndikutsitsa mkono uliwonse mwamphamvu komanso mowongolera, ndikupanga mafunde mu zingwe.
• Sungani mayendedwe anu mwachangu komanso mwamadzimadzi, ndicholinga choti mafunde aziyenda mu zingwe nthawi yonse yomwe mwakhazikitsa.
• Pumulani kwa masekondi 30 mpaka mphindi imodzi mutatha seti iliyonse, kenaka bwerezani zolimbitsa thupi za ma seti omwe mukufuna.

Izinto zokwenza Kugwada Zingwe Zomenyana

• Gwirani Zingwe Movement: Gwirani zingwezo mwamphamvu koma pewani kugwira mwamphamvu kwambiri chifukwa izi zitha kuyambitsa kupsinjika kosafunikira pamanja ndi manja anu. Mikono yanu iyenera kuyenda mozungulira ngati mafunde; pewani kugwedezeka kapena kusuntha komwe kungayambitse kuvulala. Mphamvuyo iyenera kubwera pakati panu osati m'manja mwanu.
• Gwirani Ntchito Yanu: Kulakwitsa kofala sikuphatikiza minofu yayikulu panthawi yochita masewera olimbitsa thupi. Sungani abs yanu yolimba ndi msana wanu molunjika panthawi yonseyi. Izi sizimangothandiza kuti mukhale ndi mawonekedwe abwino komanso zimatsimikizira kuti mukugwira ntchito bwino minofu yanu yapakati.
• Kupumira Kolamulidwa: Osagwira mpweya pamene mukuchita masewera olimbitsa thupi. Yesetsani kulamulidwa

Kugwada Zingwe Zomenyana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada Zingwe Zomenyana?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Kneeling Battling Ropes. Komabe, ndikofunikira kuti muyambe ndi chingwe chopepuka komanso chachifupi kuti muwonetsetse mawonekedwe abwino ndikupewa kuvulala. Pamene mphamvu ndi chipiriro zimamanga, kulemera kwa chingwe ndi nthawi yochita masewera olimbitsa thupi kumatha kuwonjezeka. Ngati kusapeza kulikonse kapena kupweteka kumamveka, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikukambirana ndi wophunzitsa kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada Zingwe Zomenyana?

• Zingwe Zomenyera Mawondo Ndi Squats: Kusiyanaku kumaphatikiza zingwe zogwada zachikhalidwe zomenyedwa ndi ma squats, kupereka masewera olimbitsa thupi athunthu omwe amalunjika kumtunda ndi kumunsi kwa thupi.
• Zingwe Zolimbana ndi Mphepete mwa M'mbali: Kusinthaku kumaphatikizapo thabwa lam'mbali muzochita zolimbitsa thupi, kutsutsa kusasunthika kwanu ndi kukhazikika kwapakati pamene mukugwedeza zingwe.
• Zingwe Zolimbana ndi Mawondo ndi Kupotoza: Kusinthaku kumaphatikizapo kupotoza torso kuchokera mbali ndi mbali pamene mukugwedeza zingwe, zomwe zingathandize kulimbikitsa pachimake chanu ndikuwongolera mphamvu zozungulira.
• Zingwe Zomenyana Ndi Mafunde Osinthasintha: M'malo mogwedeza zingwe zonse nthawi imodzi, kusinthaku kumaphatikizapo mafunde osinthasintha, omwe angapereke zovuta zamtundu wina pamanja ndi manja anu.

Izinto zokufunda ezishisa ezivumelekile Kugwada Zingwe Zomenyana?

• Squats: Squats imathandizana ndi Kugwada Kumenyana ndi Zingwe polimbitsa thupi lapansi, kupereka masewera olimbitsa thupi mokwanira pamene akuphatikizana, ndikuwongolera kukhazikika ndi kukhazikika, zomwe ndizofunikira kuti mukhalebe ogwada mu Kumenyana ndi Zingwe.
• Mapulani: Mapulani amathandizira Zingwe Zolimbana ndi Kugwada mwa kulimbikitsa minofu yapakati, yomwe imagwira ntchito panthawi ya zingwe zolimbitsa thupi kuti ikhale yokhazikika komanso yokhazikika, motero kumapangitsa kuti ntchitoyo ikhale yogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.