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Kuthamanga Kwambiri Kumabondo

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Ukuxhumana kwe Kuthamanga Kwambiri Kumabondo

The High Knee Run ndi masewera olimbitsa thupi omwe amakhudza kwambiri thupi lapansi, kuphatikizapo ntchafu, chiuno, ndi ana a ng'ombe, komanso amalimbikitsa thanzi la mtima. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo, mphamvu zawo, ndi kupirira. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa kwambiri chifukwa sikuti kumangowonjezera minofu komanso kumapangitsa kuti thupi likhale lolimba, logwirizana, komanso limapangitsa kuti thupi likhale lolimba, zomwe zimapangitsa kukhala chisankho chodziwika kwa iwo omwe akufuna kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthamanga Kwambiri Kumabondo

  • Yambani kuthamanga m'malo, ndikukweza mawondo anu mmwamba momwe angathere.
  • Pamene mukukweza mawondo anu, onetsetsani kuti ntchafu zanu zili pafupi kufanana ndi nthaka.
  • Yendetsani manja anu mwachibadwa ngati kuti mukuthamanga bwino, koma onetsetsani kuti akugwirizana ndi mwendo wina.
  • Pitirizani kusuntha uku kwa nthawi yomwe mukufuna kapena kubwereza, kuwonetsetsa kuti mtima wanu ukhale wotanganidwa ndikuyenda mwachangu.

Izinto zokwenza Kuthamanga Kwambiri Kumabondo

  • **Kusuntha Kwamanja**: Mikono yanu iyenera kuyenda molumikizana ndi miyendo yanu. Pamene bondo lanu lakumanja likukwera mmwamba, mkono wanu wakumanzere uyenera kupita patsogolo ndi mosemphanitsa. Izi sizimangothandiza kuti mukhale oyenerera komanso zimawonjezera mphamvu ya masewera olimbitsa thupi.
  • **Kutalika kwa Knee**: Yesetsani kukweza mawondo anu mpaka kutalika kwa chiuno, koma musakakamize ngati simungathe kufika pamwamba pamenepo. Pang'onopang'ono onjezerani kutalika pamene kusinthasintha kwanu ndi mphamvu zanu zikukula. Kulakwitsa kofala ndiko kusakweza mawondo mokwanira, zomwe zimachepetsa mphamvu ya masewera olimbitsa thupi.
  • **Kutsika Phazi**: Imani pang'onopang'ono pamipira ya mapazi anu osati pa zidendene zanu. Kutera pa zidendene zanu kungayambitse kuvulala komwe kumakupangitsani kugwedezeka mwendo wanu, zomwe zitha kuvulaza mawondo anu.

Kuthamanga Kwambiri Kumabondo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthamanga Kwambiri Kumabondo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a High Knee Run. Komabe, ndikofunikira kuti muyambe mwapang'onopang'ono ndikuwonjezera mayendedwe pang'onopang'ono momwe thupi lawo likukulirakulira. Zochita zolimbitsa thupizi ndi zabwino kwambiri pakuwongolera kulimbitsa thupi kwamtima, kulimbitsa thupi locheperako, komanso kulimbikitsa liwiro komanso kuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuonetsetsa kuti akugwiritsa ntchito mawonekedwe oyenera kuti asavulale. Ngati mukumva kusapeza bwino kapena kupweteka, ndikofunikira kusiya masewerawa ndikufunsana ndi akatswiri olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthamanga Kwambiri Kumabondo?

  • Kupindika Kwamaondo Kwapamwamba: Kusinthaku kumaphatikizapo kupotoza torso yanu ndikuyesera kukhudza chigongono chanu choyang'ana pa bondo lokwezeka, ndikuwonjezera kulimbitsa thupi kwa m'mimba kusakaniza.
  • High Knee Jump Rope: Mukusintha uku, mumachita High Knee Run kwinaku mukudumpha chingwe, zomwe zimakulitsa kulumikizana komanso zovuta zamtima.
  • Lateral High Knee Run: Kusiyanasiyana kumeneku kumaphatikizapo kusuntha mbali ndi mbali pamene mukuchita High Knee Run, zomwe zimathandiza kugwira ntchito zolimbitsa thupi ndikuwongolera mphamvu.
  • Kuthamanga kwa Knee Kuthamanga Kwambiri ndi Magulu Otsutsa: Kusiyanaku kumaphatikizapo kugwiritsa ntchito magulu otsutsa ozungulira mabondo kapena mawondo anu pa High Knee Run, zomwe zimawonjezera mphamvu ndi kupirira kwa minofu yanu yapansi.

Izinto zokufunda ezishisa ezivumelekile Kuthamanga Kwambiri Kumabondo?

  • Okwera Mapiri: Okwera Mapiri ndi othandizira kwambiri ku High Knee Run pamene amayang'ana minofu yapakatikati ndi ya miyendo, komanso amagwirizanitsa thupi lapamwamba, kupititsa patsogolo mphamvu ndi kupirira.
  • Kudumpha kwa Squat: Kudumpha kwa Squat kumagwira ntchito bwino ndi High Knee Run pamene onse amayang'ana pakupanga mphamvu zochepa za thupi, makamaka mu quads, hamstrings, ndi glutes, komanso kupititsa patsogolo kulimbitsa thupi kwa mtima.

Amaxabiso angamahlekwane kanye Kuthamanga Kwambiri Kumabondo

  • Kuchita masewera olimbitsa thupi a High Knee Run
  • Zolimbitsa thupi ntchafu
  • High Knee Run kwa ntchafu
  • Zolimbitsa thupi zolimbitsa ntchafu
  • Maphunziro a High Knee Running
  • Zochita zolimbitsa ntchafu
  • Bodyweight High Knee Run
  • Kuchita masewera olimbitsa thupi a High Knee Run
  • Kulimbitsa thupi kwa ntchafu
  • Njira yochitira masewera olimbitsa thupi ya High Knee Run