Kuthamanga Kwa Matako Awiri

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kuthamanga Kwa Matako Awiri

The Double Leg Butt Kick ndi masewera olimbitsa thupi omwe amayang'ana ndikulimbitsa minofu ya hamstring ndi gluteal, komanso kuwongolera bwino komanso kulumikizana. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa malinga ndi luso la munthu. Anthu angafune kuchita izi kuti awonjezere mphamvu za thupi lawo, kupititsa patsogolo masewera olimbitsa thupi, kapena kumveketsa chiuno ndi ntchafu zawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthamanga Kwa Matako Awiri

• Yankhani mwachangu zidendene zanu zonse molunjika momwe mungathere, kwinaku mukuyimirira.
• Gwiritsani ntchito manja anu kuti mugwire zidendene zanu ngati mungathe kuzifika, onetsetsani kuti chifuwa chanu chikhale mmwamba ndi kuyang'ana kutsogolo.
• Tsitsani mapazi anu pansi, kubwerera kumalo anu oyambirira.
• Bwerezani kusuntha uku kwa kubwereza kokhazikika kapena kwa nthawi yayitali, kuonetsetsa kuti mukuyenda mwachangu kuti mupindule ndi cardio.

Izinto zokwenza Kuthamanga Kwa Matako Awiri

• Kutenthetsa: Musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti mwatenthedwa bwino kuti mupewe kupsinjika kwa minofu. Kutentha kwabwino kumaphatikizapo kuchita masewera olimbitsa thupi a cardio monga kuthamanga kapena kudumpha jacks.
• Mayendedwe Olamuliridwa: Kukankha kwa miyendo iwiri sikukhudza liwiro, koma kumayendetsedwa mwadala. Pewani kulakwitsa komwe kumachitika pochita masewera olimbitsa thupi mothamanga chifukwa izi zitha kuvulaza ndipo sizingalondole minofu yomwe mukufuna.
• Kuyika Phazi: Mukatera, onetsetsani kuti mapazi anu akugwera m'chiuno mwanu osati kutsogolo kwanu. Kutera ndi mapazi anu kutsogolo kumatha kutera movutikira komanso kuvulala komwe kungachitike.

Kuthamanga Kwa Matako Awiri Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthamanga Kwa Matako Awiri?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Double Leg Butt Kick. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ngati ndi kotheka, atha kusintha masewerawo pochita pang'onopang'ono kapena kumenya mwendo umodzi m'malo mwake. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa thupi ngati simukudziwa momwe mungapangire masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthamanga Kwa Matako Awiri?

• Kusiyanasiyana kwa Single Leg Butt Kick kumaphatikizapo kukankha mwendo umodzi pa nthawi, kuyang'ana mbali imodzi ya thupi musanayambe kusinthana.
• The Walking Double Leg Butt Kick imaphatikizapo kutenga sitepe patsogolo pakati pa kukankha kulikonse, kuwonjezera mayendedwe opita patsogolo ku masewerawo.
• The Double Leg Butt Kick yokhala ndi Resistance Bands imawonjezera vuto linalake pogwiritsa ntchito gulu lolimbana ndi akakolo kuti muwonjezere zovuta.
• The Double Leg Butt Kick yokhala ndi ma Dumbbells imaphatikizapo kunyamula zolemera zopepuka m'dzanja lililonse, ndikuwonjezera kulimbitsa thupi kwapamwamba pakuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kuthamanga Kwa Matako Awiri?

• Jumping Lunges ndi masewera ena oyenera omwe amayenderana ndi Double Leg Butt Kick pamene akugwira magulu a minofu omwewo, makamaka ma quads ndi glutes, ndikuwonjezera chinthu cholimbitsa mtima.
• Zochita za Bridge Bridge zimaphatikizanso ndi Double Leg Butt Kicks komanso zimayang'ana glutes ndi hamstrings, zofanana ndi Double Leg Butt Kicks, ndipo zimathandiza kupititsa patsogolo chiuno ndi mphamvu zochepa za thupi.