Lumphani Mmwamba

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

Ukuxhumana kwe Lumphani Mmwamba

Jump Step-Up ndi masewera olimbitsa thupi omwe amapangidwa kuti alimbitse ndi kumveketsa thupi lanu lakumunsi, makamaka kulunjika ma glutes anu, ma quads, ndi ana a ng'ombe. Ndiwoyenera kwa aliyense, kuyambira oyamba kumene kupita ku okonda masewera olimbitsa thupi, popeza mphamvuyo imatha kusinthidwa mosavuta posintha kutalika kwa sitepe. Anthu angafune kuchita izi osati kungolimbitsa thupi ndi mphamvu zochepa, komanso kuti azitha kuchita bwino, kuchita bwino komanso kukhala olimba mtima.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lumphani Mmwamba

• Imani molunjika ndi mapazi anu m'chiuno-m'lifupi motalikirana, ndiye kwezani phazi lanu lakumanja ndikuliyika molimba pabokosi.
• Kanikizani phazi lanu lakumanja kuti mulumphe mmwamba, mutembenuzire mapazi anu pakati pamlengalenga kuti phazi lanu lakumanzere ligwere pabokosi ndipo phazi lanu lakumanja litsike pansi.
• Gwirani mofewa ndi phazi lanu lakumanzere pabokosi ndi phazi lanu lakumanja pansi, kugwada pang'ono mawondo anu kuti mutenge mphamvuyo.
• Bwerezani masewera olimbitsa thupi, kusinthasintha phazi loyambira nthawi iliyonse kuti muzichita masewera olimbitsa thupi.

Izinto zokwenza Lumphani Mmwamba

• Utali Wamasitepe Moyenera: Kutalika kwa sitepe kapena benchi yomwe mukugwiritsa ntchito kumapangitsa kuti ntchitoyo ikhale yogwira mtima. Gawoli liyenera kukhala lokwera mokwanira kuti likutsutseni, koma osati lokwera kwambiri kotero kuti limasokoneza mawonekedwe anu kapena kupangitsa kuti mawondo anu agwedezeke. Kulakwitsa kofala ndiko kugwiritsa ntchito sitepe yomwe ili yokwera kwambiri, yomwe ingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke.
• Gwirani Ntchito Yanu Yoyambira: Kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kuti mukhale okhazikika komanso okhazikika, komanso kupititsa patsogolo ntchito yolimbitsa thupi. Kulakwitsa kofala ndiko kunyalanyaza pachimake,

Lumphani Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lumphani Mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Jump Step-Up. Komabe, ayenera kuyamba ndi sitepe yotsika kapena kutalika kwa nsanja ndikukwera pang'onopang'ono pamene akukhala omasuka komanso amphamvu. Ndikofunikiranso kuwonetsetsa kuti mawonekedwe ali olondola kuti asavulale. Ngati kusapeza kulikonse kapena kupweteka kumachitika panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Mofanana ndi masewera olimbitsa thupi atsopano, ndi bwino kuyamba kuyang'aniridwa ndi katswiri wophunzitsidwa bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lumphani Mmwamba?

• The Lateral Jump Step-Up ndi kusiyana kwina komwe mumadumphira cham'mbali pa sitepe, yomwe imayang'ana magulu osiyanasiyana a minofu ndikusintha kayendetsedwe kake.
• Jump Step-Up ndi Knee Raise imaphatikizapo kukweza bondo la mwendo wosaponda pamwamba pa sitepeyo, yomwe imagwira pachimake ndikuwongolera bwino.
• The Weighted Jump Step-Up ndi kusiyana kovutirapo komwe kumaphatikizapo kugwira ma dumbbells kapena barbell pamene mukuchita masewera olimbitsa thupi, kuonjezera kukana ndi kulimbikitsa thupi lapamwamba.
• Kudumpha kwa mwendo umodzi kumayang'ana mwendo umodzi nthawi imodzi, kuwongolera bwino komanso kugwirizanitsa komanso kukulitsa mphamvu yolimbitsa thupi ya mwendowo.

Izinto zokufunda ezishisa ezivumelekile Lumphani Mmwamba?

• Mapapo amathandizanso Jump Step-Ups pamene amayang'ana kwambiri minofu ya m'munsi yomweyi koma amawonjezera chinthu chokhazikika komanso chogwirizana, chomwe chingapangitse mphamvu zonse komanso kuzindikira.
• Bokosi Jump ndi ntchito ina yokhudzana ndi Jump Step-Ups, chifukwa imaphatikizapo kuphulika, kusuntha kwa plyometric komwe kungapangitse mphamvu ndi kupirira kwa mtima, zomwe ndizofunikira kwambiri pazochitika zapamwamba.