Kukhudza Zala Zazikulu ziwiri

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili., Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kukhudza Zala Zazikulu ziwiri

The Two Toe Touch ndi masewera olimbitsa thupi omwe amayang'ana pakatikati, m'munsi kumbuyo, ndi minofu ya hamstring, yomwe imapereka njira yabwino yopangira mphamvu, kusinthasintha, ndi kusinthasintha. Ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungakuthandizeni kuwongolera thupi lanu lonse, kaimidwe, ndi kulimba mtima, zomwe zimapangitsa kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna masewera olimbitsa thupi mokwanira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukhudza Zala Zazikulu ziwiri

• Kwezani mwendo wanu wakumanja ndikuwerama pabondo, kuyesera kuti ntchafu yanu ikhale yofanana pansi.
• Pamene dzanja lanu lakumanzere likuwonjezedwa, pindani m'chiuno ndikufikira dzanja lanu lamanja kuti mugwire phazi lanu lakumanja.
• Bwererani kumalo oyambira ndikubwerezanso kuyenda komweko kumbali inayo, kukweza mwendo wanu wakumanzere ndikufikira dzanja lanu lamanzere kuti mugwire phazi lanu lakumanzere.
• Pitirizani kusinthana mbali kuti mubwereze manambala angapo kapena kwa nthawi inayake.

Izinto zokwenza Kukhudza Zala Zazikulu ziwiri

• Mawonekedwe Olondola: Pa Kukhudza Kwazikulu Ziwiri, imani ndi mapazi anu motalikirana ndi m'lifupi ndi kutambasula manja anu kumbali zanu. Pindani m'chiuno ndikufikira dzanja lanu lamanja pansi kuti mugwire chala chanu chakumanzere, kenako bwererani kuyimirira. Bwerezani ndi dzanja lanu lamanzere ndi chala chakumanja. Ndikofunika kuti msana wanu ukhale wowongoka ndikupewa kuuzungulira pamene mukuwerama; ichi ndi cholakwika chofala chomwe chingayambitse kuvulala kwa msana.
• Yesetsani Kuyenda Kwanu: Musathamangire kuchita masewera olimbitsa thupi. M'malo mwake, gwirani chala chilichonse pang'onopang'ono komanso mowongolera. Izi zidzakuthandizani kuti mukhale ndi chidwi chachikulu pazochitikazo.
• Kupuma: Kumbukirani kupuma pamene mukuchita izi.

Kukhudza Zala Zazikulu ziwiri Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukhudza Zala Zazikulu ziwiri?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Two Toe Touch, koma ayenera kuyamba pang'onopang'ono komanso mosamala kuti asavulale. Zochita izi zimafuna kukhazikika komanso kusinthasintha. Ngati woyambitsa akuwona kuti ndizovuta kwambiri, amatha kusintha masewerawo pogwada kapena kusafika patali. Nthawi zonse tikulimbikitsidwa kukaonana ndi akatswiri ochita masewera olimbitsa thupi kapena akatswiri olimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatetezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukhudza Zala Zazikulu ziwiri?

• Jumping Two Toe Touch imaphatikizapo kudumpha mmwamba ndikugwira zala zanu zapakatikati pamlengalenga, ndikuwonjezera chinthu china cha cardio pakuchita masewera olimbitsa thupi.
• The Seated Two Toe Touch imachitidwa mutakhala pansi, mukutambasula miyendo yanu ndikufika m'manja mwanu ku zala zanu, kuyang'ana kwambiri kusinthasintha.
• The Standing Two Toe Touch with Twist imawonjezera kuzungulira kwa torso pamene ukugwada pansi kuti mukhudze zala zanu, kupititsa patsogolo kugwirizanitsa kwa minofu ya oblique.
• The Two Toe Touch with Resistance Band imaphatikizapo kukulunga gululo kuzungulira mapazi anu ndikulikokera mmwamba pamene mukuwerama kuti mukhudze zala zanu, ndikuwonjezera chigawo chophunzitsira mphamvu.

Izinto zokufunda ezishisa ezivumelekile Kukhudza Zala Zazikulu ziwiri?

• "Standing Hamstring Stretch" imathandiziranso Two Toe Touch pomwe imalunjika mwachindunji ku hamstrings, kukulitsa kusinthasintha ndi mphamvu zomwe zimafunikira kuti mugwire ntchito bwino.
• "Pilates Scissor" ndi ntchito ina yomwe imagwirizana ndi Two Toe Touch, chifukwa imagwira ntchito pa kukhazikika kwapakati komanso kusinthasintha kwa thupi, zonse zomwe zimakhala zofunika kwambiri popanga Two Toe Touch ndi mawonekedwe oyenera komanso moyenera.