Kuthamanga Kwachidule

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kuthamanga Kwachidule

Short Stride Run ndi masewera olimbitsa thupi omwe amapangitsa kuti mtima ukhale wathanzi, umalimbikitsa kutsika kwamphamvu kwa thupi, komanso kuwongolera mawonekedwe othamanga komanso kuchita bwino. Ndi yabwino kwa othamanga, makamaka othamanga, komanso ingakhale yopindulitsa kwa okonda masewera olimbitsa thupi omwe akufuna kuwonjezera mphamvu ndi liwiro lawo. Anthu angafune kuphatikiza Short Stride Run muzochita zawo zolimbitsa thupi kuti alimbikitse kupirira kwawo, kuwongolera luso lawo lothamanga, komanso kuchita masewera olimbitsa thupi kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthamanga Kwachidule

• Yambani kuthamanga pomwepo, kuwonetsetsa kuti mukuyenda pang'onopang'ono, kutanthauza kuti mapazi anu azingokweza mainchesi ochepa kuchokera pansi.
• Pamene mukuthamanga, gwedezani manja anu chammbuyo ndi mtsogolo mothamanga ndikuyenda kwanu, izi zidzakuthandizani kuti mukhalebe olimba komanso kuti musasunthike.
• Sungani pachimake chanu ndi msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi kuti muwonetsetse mawonekedwe abwino ndikupewa kuvulala.
• Pitirizani kuchita izi kwa nthawi yoikika, nthawi zambiri pafupifupi masekondi 30 mpaka miniti imodzi, kenako mupumule ndikubwereza momwe mukufunira.

Izinto zokwenza Kuthamanga Kwachidule

• Fomu yolondola: Kusunga fomu yolondola ndikofunikira. Thupi lanu likhale lolunjika, kuyang'ana kutsogolo, ndipo mapewa anu azikhala omasuka. Mikono yanu iyenera kukhala pamtunda wa madigiri 90, ndipo manja anu ayenera kukhala omasuka. Mukamathamanga, kwezani mawondo anu pang'ono ndikugwera pa mpira wa phazi lanu. Kulakwitsa kofala ndikudutsa mopitilira muyeso kapena kutera pachidendene, zomwe zimatha kuvulaza ndikuchepetsa mphamvu.
• Kuwonjezeka Kwapang'onopang'ono: Yambani ndi mayendedwe omasuka ndikuwonjezera liwiro lanu pakapita nthawi. Izi zidzathandiza thupi lanu kuti lizolowere masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala. Kulakwitsa kofala ndikuyamba msanga, zomwe zingayambitse kutopa koyambirira komanso kuvulala komwe kungachitike.
• Njira Yopumira: Yesetsani kupuma moyenera. Yesetsani kusunga

Kuthamanga Kwachidule Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthamanga Kwachidule?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Short Stride Run. Ndi njira yabwino yowonjezerera mawonekedwe othamanga ndi liwiro. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono kuti musavulale. Ndikwabwinonso kutenthetsa bwino musanayambe masewera olimbitsa thupi komanso kuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthamanga Kwachidule?

• The Butt Kick Run ndi kusiyana kwina komwe wothamanga amayesa kukankha matako awo ndi zidendene pa sitepe iliyonse, pamene akusunga njira yochepa.
• Kuthamanga kwa Mapazi Ofulumira kumaphatikizapo kutenga njira zofulumira koma zazifupi, monga kuthamanga pomwepo, zomwe zingawonjezere mphamvu ndi liwiro.
• The Side Shuffle Run ndi njira yosinthira ya Short Stride Run, pomwe wothamanga amayenda cham'mbali ndikusunga njira zawo zazifupi komanso mwachangu.
• The Backward Run, komwe wothamanga amasunthira kwina kwina kwinaku akuyenda pang'onopang'ono, ndikusintha kwina kosangalatsa kwa Short Stride Run.

Izinto zokufunda ezishisa ezivumelekile Kuthamanga Kwachidule?

• Kuchita masewera olimbitsa thupi kwa Butt Kicks ndikothandiza kwambiri kwa Short Stride Run chifukwa kumathandizira kukulitsa kuthamanga kwa kukomoka kwa hamstring, komwe kumatha kupititsa patsogolo kuthamanga ndikuchepetsa kuvulala kwa hamstring.
• Ma squats amathanso kuthandizira Short Stride Run pomwe amalimbitsa ma quadriceps, hamstrings, ndi glutes, omwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito pothamanga, potero kumathandizira kuthamanga ndi kupirira.