Lumpha Chingwe

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Runi

Ukuxhumana kwe Lumpha Chingwe

Jump Rope ndi masewera olimbitsa thupi osiyanasiyana omwe amapereka phindu lalikulu la mtima, kupititsa patsogolo thanzi la mtima, kugwirizana, ndi kulimba mtima. Ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga, chifukwa cha mphamvu yake yosinthika. Anthu angasankhe kuphatikiza Chingwe cha Jump m'chizoloŵezi chawo kuti chikhale chosavuta, chotsika mtengo, komanso chotheka kuwotcha ma calories pamlingo wokwera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lumpha Chingwe

• Yambani ndi kuyimirira molunjika, mapazi anu ali motalikirana m’lifupi mwake ndi chingwe chodumpha kumbuyo kwanu, mutagwira chogwirira chimodzi m’dzanja lililonse.
• Yendani chingwe pamwamba pa mutu wanu ndikulumphira pamwamba pake ndi mapazi onse awiri pamene ikutsika kutsogolo kwanu, pogwiritsa ntchito manja anu kuti muzitha kuyendetsa liwiro la chingwecho.
• Gwirani pang'onopang'ono pamipira ya mapazi anu ndipo nthawi yomweyo mulumphenso pamene chingwe chikugwedezeka mozungulira, ndikusunga kamvekedwe kokhazikika.
• Pitirizani chitsanzo ichi kwa nthawi yomwe mukufuna kapena kubwerezabwereza, kuonetsetsa kuti kudumpha kwanu kukhale kotsika komanso thupi lanu lolunjika.

Izinto zokwenza Lumpha Chingwe

• **Njira Yolondola Yodumphira**: Pewani kudumpha kwambiri ndikutera molimba pamapazi anu, zomwe zingayambitse kupsinjika kosafunikira pamalundi anu. Muyenera kulumpha m'mwamba mokwanira kuti muchotse chingwecho, ndipo malo otsetsereka ayenera kukhala ofewa komanso owongolera.
• **Kuyika Kwamanja Koyenera**: Manja anu ayenera kuyimitsidwa m'mbali mwanu ndi kutsogolo pang'ono. Pewani kutembenuza manja anu kutembenuza chingwe; m'malo mwake, gwiritsani ntchito manja anu. Ichi ndi cholakwika chofala chomwe chingayambitse kutopa komanso kulimbitsa thupi kosagwira ntchito.
• ** Khalani ndi Kaimidwe Kabwino **: Sungani msana wanu mowongoka, chifuwa mmwamba, ndi

Lumpha Chingwe Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lumpha Chingwe?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Jump Rope. Ndizosavuta komanso zogwira mtima zolimbitsa thupi zomwe zimatha kuchitika kulikonse. Komabe, zitha kutenga nthawi kuti muzolowere nyimbo ndi kulumikizana. Ndibwino kuti muyambe pang'onopang'ono ndikuwonjezera liwiro ndi nthawi pamene mukukhala omasuka. Mofanana ndi zolimbitsa thupi zilizonse, mawonekedwe oyenera ndi ofunikira kuti ateteze kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lumpha Chingwe?

• Cross Overs: Mwakusiyana uku, mumawoloka manja anu pa wina ndi mzake pamene chingwe chili mlengalenga, ndikupanga chipika chomwe mumadumpha.
• Kudumpha Kwa mwendo Umodzi: Mtundu wovutawu umaphatikizapo kulumpha chingwe ndi phazi limodzi, kusinthasintha mapazi ndi kulumpha kulikonse.
• Kudumpha Kwapamwamba Kwambiri: Pamene mukudumpha chingwe, mumakweza mawondo anu pamwamba momwe mungathere, kutsanzira kuthamanga.
• Boxer Skip: Kalembedwe kameneka, kamene kamagwiritsidwa ntchito pophunzitsa nkhonya, kumaphatikizapo kusuntha kulemera kuchokera ku phazi limodzi kupita ku linalo, kulola phazi limodzi kuti lingogunda pansi pang'onopang'ono pamene lina limanyamula kulemera kwakukulu.

Izinto zokufunda ezishisa ezivumelekile Lumpha Chingwe?

• High Knee Running m'malo ndi masewera ena ogwira mtima omwe amathandizira kulumpha chingwe chifukwa amathandizira kulimba kwamtima komanso kutsika kwamphamvu kwa thupi, zofanana ndi zomwe zimafunikira kulumphira chingwe, motero kumapangitsa kuti mayendedwe odumphira aziyenda bwino.
• Kudumpha kwa bokosi kumapindulitsanso chifukwa kumathandizira kuwonjezera mphamvu za miyendo ndi kuphulika, zomwe ndizofunikira kwambiri kuti musamadumphire mothamanga kwambiri pochita masewera olimbitsa thupi.