Kuwotha moto ku Lunge

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kuwotha moto ku Lunge

Kutenthetsa mu Lunge ndi masewera olimbitsa thupi omwe amathandizira kuwonjezera kutentha kwa thupi, kumapangitsa kusinthasintha kwa minofu, ndikukonzekeretsa thupi kuti lichite masewera olimbitsa thupi kwambiri. Ndi yoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, pofuna kuchepetsa chiopsezo cha kuvulala ndikuwongolera machitidwe onse. Anthu angafune kuchita izi kuti azilimbitsa thupi lawo locheperako, kulimbitsa thupi ndi kulumikizana, komanso kukonza minofu ndi mafupa awo kuti azitha kuyenda mosiyanasiyana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwotha moto ku Lunge

• Tengani sitepe yayikulu kutsogolo ndi phazi lanu lakumanja ndikutsitsa thupi lanu pang'onopang'ono mpaka bondo lanu lakumanja litapindika mpaka madigiri 90. Bondo lanu lakumbuyo liyenera kukhala pamwamba pa pansi, koma osakhudza. Onetsetsani kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu.
• Kankhirani kumbuyo komwe mudayambira, pogwiritsa ntchito chidendene chanu chakumanja kukuyendetsani.
• Bwerezani zomwezo ndi mwendo wanu wakumanzere, nthawi ino mukupita patsogolo ndi phazi lanu lakumanzere ndikupinda bondo lanu lakumanzere mpaka madigiri 90.
• Pitirizani kusinthana miyendo kuti muwerenge nambala yomwe mukufuna kubwereza kapena nthawi, kuonetsetsa kuti mkati mwanu muli otanganidwa komanso torso yanu yowongoka nthawi yonseyi.

Izinto zokwenza Kuwotha moto ku Lunge

• Osathamanga: Kulakwitsa kofala ndikuthamangira kuchita masewera olimbitsa thupi. Ndikofunikira kuchita phazi pang'onopang'ono komanso mowongolera kuti minofu igwire bwino ntchito ndikupewa kuvulala.
• Kutenthetsa: Musanayambe kupuma, tenthetsani thupi lanu ndi cardio yopepuka, monga kuthamanga kapena kudumpha jacks, kwa mphindi 5-10. Izi zidzakonzekeretsa minofu yanu ndi mfundo zogwirira ntchito.
• Kugwirizana Kwambiri: Phatikizani maziko anu pamayendedwe onse. Izi zidzakuthandizani kuti mukhale okhazikika komanso okhazikika, komanso zidzakuthandizani kulimbikitsa minofu yanu yapakati.
• Osatambasula: Pewani kutenga a

Kuwotha moto ku Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwotha moto ku Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lunge. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kupewa kuvulala. Yambani pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu zanu ndi kusinthasintha zikuyenda bwino. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena wowongolera masewera olimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwotha moto ku Lunge?

• Yesani Lunge ndi Kupotoza kutentha, komwe kumaphatikizapo kusuntha kutsogolo ndikupotoza torso kumbali, ndikuthandizira kutenthetsa thupi lanu lakumunsi ndi pakati.
• Kutentha kwa M'mbali mwa Lunge ndi mtundu winanso, pomwe m'malo mongoyang'ana kutsogolo, mumagwera m'mbali, zomwe zingathandize kutenthetsa ntchafu zanu zamkati ndi zakunja.
• Kutentha kwa Reverse Lunge ndi njira ina yabwino, pomwe mumabwerera m'mbuyo m'malo mopita kutsogolo, ndikuchepetsa mawondo anu.
• Kutentha kwa Pamwamba kwa Lunge, izi zimaphatikizapo kupita kutsogolo uku mukufika pamikono yanu pamwamba, ndikupangitsanso thupi lanu kumtunda kwabwino.

Izinto zokufunda ezishisa ezivumelekile Kuwotha moto ku Lunge?

• Mawondo Apamwamba: Kuchita masewera olimbitsa thupi kumawonjezera kugunda kwa mtima, kutenthetsa thupi, ndi kukonza minofu ya miyendo kuti igwirizane ndi kayendedwe ka mapapu.
• Kutambasula kwa Hip Flexor: Kuchita masewera olimbitsa thupi kumathandiza kumasula mawotchi a m'chiuno ndikuwongolera kusinthasintha kwawo, komwe kuli kofunikira pochita mapapu moyenera ndikupewa kuvulala, ndikupangitsa kuti ikhale yopindulitsa yotentha.