Kukankha Mwendo Umodzi

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kukankha Mwendo Umodzi

The Single Leg Push Off ndi masewera olimbitsa thupi ochepa omwe amalimbana kwambiri ndi quadriceps, glutes, ndi minofu ya ng'ombe, kupititsa patsogolo mphamvu, kukhazikika, ndi mgwirizano. Kuchita masewera olimbitsa thupi ndi abwino kwa othamanga, okonda masewera olimbitsa thupi, ndi omwe akuwongolera, chifukwa amalimbikitsa mphamvu zopanda malire komanso kukhazikika, zomwe zingathandize kuti masewera onse azitha bwino komanso kuthandizira kupewa kuvulala. Wina angafune kuchita nawo masewerawa osati kuti achepetse mphamvu za thupi komanso kukulitsa luso lokonzekera bwino komanso kulimbikitsa kayendetsedwe ka kayendetsedwe kake m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankha Mwendo Umodzi

• Sinthani kulemera kwanu ku phazi lanu lakumanja ndikukweza phazi lanu lakumanzere pang'onopang'ono kuchoka pansi, kulipinda pabondo kuti mupange ngodya ya madigiri 90.
• Ndi manja anu otambasulidwa patsogolo panu kuti muchepetse, pindani bondo lanu lakumanja pang'ono, ngati kuti mwatsala pang'ono kukhala pampando.
• Chotsani phazi lanu lakumanja ndikuwongola mwendo wanu, kubwerera kumalo oyimilira ndikusunga phazi lanu lakumanzere pansi.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani ku mwendo wina.

Izinto zokwenza Kukankha Mwendo Umodzi

• Kusamala: Kuchita zimenezi kumafuna kusamala bwino. Yambani ndi kuyimirira mwendo umodzi, kenako nkukankhira kumbali inayo. Kuti musataye mtima, ndi bwino kuyang'ana pa malo okhazikika omwe ali patsogolo panu. Osathamangira masewera olimbitsa thupi; tengani nthawi yanu kuti mukhalebe olamulira komanso okhazikika.
• Gwiritsani Ntchito Yanu Yoyambira: Gwirizanitsani minyewa yanu yayikulu mukuchita Kukankhira Kumodzi Kumodzi. Izi sizimangothandiza ndi kusinthasintha komanso zimawonjezera mphamvu ya masewera olimbitsa thupi. Kulakwitsa kofala ndiko kudalira kokha pa minofu ya mwendo, yomwe ingayambitse kupanikizika ndi kuvulala.
• Kusintha kosalala: Onetsetsani kuti kusuntha kosalala kuchokera pansi kupita ku gawo lokankhira. Pewani mayendedwe onjenjemera

Kukankha Mwendo Umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankha Mwendo Umodzi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Single Leg Push Off. Komabe, ndikofunikira kuti muyambe ndi mphamvu yopepuka ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi bwino zikuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuonetsetsa kuti amvetsetsa bwino mawonekedwe kuti asavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi awonetsere zolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankha Mwendo Umodzi?

• Kukankhira Kwa mwendo Umodzi ndi Hop kumawonjezera chinthu cha plyometric pazochita zolimbitsa thupi, pomwe mumakankhira pansi ndikudumphira pamwamba pakuyenda.
• Kukankha Mwendo Umodzi Wokhala ndi Lateral Hop kumaphatikizapo kukankhira ndikudumphira cham'mbali, zomwe zingathandize kupititsa patsogolo mphamvu zakutsogolo ndi kulimba mtima.
• Kukankhira Kumodzi Kumodzi ndi Mpira Wamankhwala kumawonjezera chigawo champhamvu pakuchita masewera olimbitsa thupi; mumagwira mpira wamankhwala ndikuwukweza pamwamba pamene mukukankhira pansi.
• Kukankhira Kumodzi Kwa mwendo umodzi ndi Resistance Band kumaphatikizapo kuvala bandi yolimbana ndi akakolo kapena ntchafu zanu kuti muwonjezere zovuta ku glutes ndi ntchafu zanu pamene mukukankhira.

Izinto zokufunda ezishisa ezivumelekile Kukankha Mwendo Umodzi?

• Mapapu: Mofanana ndi Kukankhira kwa Mwendo Umodzi, mapapu amagwira ntchito pa mwendo umodzi panthawi imodzi, kupititsa patsogolo kusanja bwino ndi kugwirizana kwinaku akulunjika ku quadriceps, hamstrings, ndi glutes, motero amalimbitsa mphamvu ndi kukhazikika kofunikira pa Kukankha Mwendo Umodzi.
• Kukweza Mwana wa Ng'ombe: Ntchitoyi imayang'ana kwambiri kulimbitsa minofu ya ng'ombe, yomwe ndi yofunika kwambiri pakankhira mbali ya Single Leg Push Off, motero, kupititsa patsogolo magwiridwe antchito ndi magwiridwe antchito onse.