Kukwera pa mpando

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Gastrocnemius, Soleus

Ukuxhumana kwe Kukwera pa mpando

Zochita zolimbitsa thupi za Step-up on Chair ndizopindulitsa kwambiri zolimbitsa thupi zomwe zimayang'ana ma quadriceps, glutes, ndi hamstrings, komanso kuwongolera bwino komanso kulumikizana. Ndiwoyenera anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene omwe akufuna kukhala olimba mpaka othamanga apamwamba omwe akufuna kupititsa patsogolo kulimba kwawo. Anthu angafune kuphatikiza masewerawa m'machitidwe awo kuti athe kulimbikitsa thanzi la mtima, kulimbitsa minofu, ndi kuonjezera mphamvu za thupi lonse, zonse popanda kufunikira kwa zida zapadera zochitira masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukwera pa mpando

• Imani wamtali ndi mapazi anu motalikirana m'chiuno, kuyang'ana pampando.
• Kwerani pampando ndi phazi lanu lakumanja, kukanikiza pansi kwinaku mukubweretsa phazi lanu lakumanzere kuti likumane ndi dzanja lanu lamanja kuti muyime pampando.
• Mosamala bwererani pansi, kuyambira ndi phazi lanu lakumanja, kenaka mubweretse phazi lanu lakumanzere kuti mukakumane ndi kumanja, kubwerera kumalo anu oyambirira.
• Bwerezani kusunthaku, kusinthasintha phazi lotsogola nthawi iliyonse kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi mbali zonse za thupi lanu.

Izinto zokwenza Kukwera pa mpando

• Mawonekedwe Oyenera: Yendani pampando ndi phazi lanu lakumanja, kukanikiza pansi ndikubweretsa phazi lanu lakumanzere kuti likumane ndi dzanja lanu lamanja kuti muyime pampando. Sungani chifuwa chanu ndikukweza msana wanu molunjika. Pewani kutsamira kutsogolo kapena kusakasaka chifukwa izi zitha kuvulaza msana.
• Mayendedwe Oyendetsedwa: Bwererani pansi ndi phazi lakumanja, ndikutsatiridwa ndi kumanzere kuti mubwererenso pomwe mukuyambira. Ndikofunika kwambiri kuwongolera mayendedwe anu osati kuchita masewera olimbitsa thupi mwachangu kuti musavulale. Zolakwa Zomwe Muyenera Kupewa:
• Kuyika Mapazi Molakwika: Onetsetsani kuti phazi lanu lonse lili pampando mukamakwera. Kuyika gawo lokha la phazi lanu pa

Kukwera pa mpando Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukwera pa mpando?

Inde, oyamba kumene angathe kuchita zolimbitsa thupi za Step-up on chair. Komabe, awonetsetse kuti mpando womwe akugwiritsa ntchito ndi wolimba komanso wokhazikika kuti asavulale. Ayeneranso kuyamba ndi kuthamanga pang'onopang'ono ndi kutsika msinkhu ngati kuli kofunikira, kuwonjezereka pang'onopang'ono pamene akukhala omasuka ndi amphamvu. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kusamala mawonekedwe ndi luso kuti mupewe kupsinjika kapena kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukwera pa mpando?

• Lateral Step-up: M'malo mokwera molunjika, mumapita kumbali ya mpando, kulunjika ntchafu zakunja ndi glutes.
• Kukwera ndi Ma Dumbbells: Kugwira ma dumbbell pamene mukukwera kumawonjezera kukana, zomwe zimapangitsa kuti masewerawa akhale ovuta.
• Kuphulika Kwambiri: Kusinthaku kumaphatikizapo kusuntha kwachangu, kwamphamvu kukwera pampando, kukulitsa mphamvu ya cardio ndikugwira ntchito yopanga mphamvu.
• Reverse Step-mmwamba: M'malo mokwera pampando, mumayambira pampando ndikutsika cham'mbuyo, zomwe zimatsindika kugundana kwamphamvu kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Kukwera pa mpando?

• Ma squats: Ma squats amaphatikiza magulu a minofu omwewo monga masitepe - quadriceps, gluteus, ndi hamstrings. Zimathandizanso kulimbitsa thupi lapansi ndikuwongolera kusinthasintha, kumawonjezera phindu la masitepe pampando.
• Kukwezeka kwa ng'ombe: Izi zimayang'ana kwambiri minofu ya ng'ombe, yomwe imagwiranso ntchito panthawi yokwera. Mwa kulimbikitsa ana anu ndi masewera olimbitsa thupi, mukhoza kupititsa patsogolo ntchito yanu yowonjezereka komanso mphamvu zochepa za thupi lanu.