Kwezani Kukankhira Mmwamba kwa Mwendo Umodzi

• Inhloko yeziNdawo: Ihanyoko
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Pectoralis Major Sternal Head
• Amashwa eqhapho: Deltoid Anterior, Gluteus Maximus, Hamstrings, Pectoralis Major Clavicular Head, Triceps Brachii

Ukuxhumana kwe Kwezani Kukankhira Mmwamba kwa Mwendo Umodzi

The Raise Single Leg Push-up ndi masewera ovuta omwe amalunjika pachimake, glutes, ndi kumtunda kwa thupi, kumapereka masewera olimbitsa thupi. Ndi yabwino kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa mphamvu zawo, kukhazikika, komanso kuwongolera thupi. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kukhazikika kwa thupi lonse, kukulitsa kamvekedwe ka minofu, ndikulimbikitsa kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kwezani Kukankhira Mmwamba kwa Mwendo Umodzi

• Kwezani mwendo umodzi pansi, kuutalikitsa ndi mzere ndi thupi lanu.
• Tsitsani thupi lanu pansi, ndikusunga msana wanu molunjika komanso pachimake chanu.
• Kanikizani thupi lanu mmbuyo kumalo oyambira, ndikukweza mwendo wanu mumayendedwe onse.
• Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani miyendo ndikuchitanso chimodzimodzi.

Izinto zokwenza Kwezani Kukankhira Mmwamba kwa Mwendo Umodzi

• Gwirani Ntchito Yanu Yoyambira: Ndikofunikira kuti muzichita masewera olimbitsa thupi nthawi zonse. Cholakwika chofala ndikulola m'chiuno kugwedezeka kapena kukweza, zomwe zingakupangitseni kupanikizika kosafunikira pamsana wanu. Kuti mupewe izi, yerekezani kukoka batani la mimba yanu kupita ku msana wanu kuti thupi lanu likhale lolunjika kuchokera kumutu mpaka kumapazi.
• Kwezani mwendo umodzi: Pamene mukusunga thabwa, kwezani mwendo umodzi pansi. Onetsetsani kuti mwendo wanu ndi wowongoka komanso wogwirizana ndi thupi lanu, osakwezedwa kwambiri kapena kugwa pansi. Chinsinsi ndicho kugwirizanitsa glutes ndi hamstrings pamene mukusunga m'chiuno mwanu pansi.
• Tsitsani Thupi Lanu: Pindani zigono zanu kuti mutsitse thupi lanu

Kwezani Kukankhira Mmwamba kwa Mwendo Umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kwezani Kukankhira Mmwamba kwa Mwendo Umodzi?

Inde, oyamba kumene atha kuyesa kuchita masewera olimbitsa thupi a Raise Single Leg Push-up. Komabe, ndikofunikira kuzindikira kuti uku ndikusintha kopitilira muyeso kokhazikika kokhazikika. Oyamba kumene ayenera kudziwa kaye kachitidwe kanthawi zonse asanayese kusiyanasiyana kuti apewe kuvulala. Zimalimbikitsidwanso kuti muyambe ndi kubwerezabwereza pang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi chipiriro zikukula. Ngati ndizovuta kwambiri poyamba, akhoza kusintha masewerawo, mwachitsanzo pokankhira mawondo awo mpaka atakhala ndi mphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kwezani Kukankhira Mmwamba kwa Mwendo Umodzi?

• Kukankha Mwendo Umodzi ndi Knee Tuck: Mukusintha uku, mumakweza mwendo umodzi, kukankhira mmwamba, kenako bweretsani bondo lanu pachifuwa chanu musanabwerere pomwe mudayambira.
• Kukankha mwendo umodzi ndi Side Kick: Mukakweza mwendo umodzi ndikukankhira mmwamba, mumakankhira mwendo womwewo kumbali musanawubwezere pomwe mukuyambira.
• Plyometric Single Leg Push-up: Uku ndikusintha kotsogola komwe mumakankhira thupi lanu pansi pomwe mukukankhira mmwamba, ndikukweza mwendo umodzi.
• Kukankha mwendo umodzi ndi Arm Reach: Mukusintha uku, mumakweza mwendo umodzi ndikukankhira mmwamba, kenaka tambasulani mkono umodzi patsogolo panu, ndikuwonjezera vuto lina pakukhazikika kwanu komanso kukhazikika kwapakati.

Izinto zokufunda ezishisa ezivumelekile Kwezani Kukankhira Mmwamba kwa Mwendo Umodzi?

• Zochita zolimbitsa thupi za "Plank to Push-up" ndizopindulitsa chifukwa zimaloza magulu a minofu ofanana monga Kukweza Miyendo Imodzi, kuphatikiza mikono, chifuwa, ndi pachimake, potero kumapangitsa kuti minofu ikhale yolimba.
• "Burpees" ndiwothandiza kwambiri Kukweza Miyendo Yomwe Imodzi Kukankhira pamene akuphatikiza zinthu za mphamvu, kupirira, ndi kuyenda, kugwira ntchito pamagulu angapo a minofu nthawi imodzi, motero, kuwonjezera mphamvu yonse ya masewera olimbitsa thupi.