Mankhwala Mpira Kubwerera Kumbuyo

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Goma Rembe
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus, Hamstrings

Ukuxhumana kwe Mankhwala Mpira Kubwerera Kumbuyo

The Medicine Ball Backward Throw ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi kulimbikitsa pakati, m'mbuyo, ndi minofu ya m'miyendo yanu, ndikuwongoleranso kugwirizana kwanu. Ndi yabwino kwa othamanga, makamaka omwe akuchita nawo masewera omwe amafunikira mphamvu ndi mphamvu zophulika, monga mpira, basketball, kapena njanji. Mwa kuphatikiza masewerawa pazochitika zanu, mukhoza kupititsa patsogolo masewera anu, kuwonjezera mphamvu zanu, ndi kuchepetsa chiopsezo cha kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mankhwala Mpira Kubwerera Kumbuyo

• Tsitsani thupi lanu mu squat, ndikusunga msana wanu molunjika ndikugwira mwamphamvu pa mpira wamankhwala.
• Pamene mukunyamuka pa squat, gwiritsani ntchito mphamvu kuti mutembenuzire mpira wamankhwala pamutu panu.
• Mpirawo ukafika pachimake, uponyeni chammbuyo pamutu panu momwe mungathere.
• Tembenukirani, pezani mpirawo, ndikubwereza kusuntha komwe mukufuna kubwereza.

Izinto zokwenza Mankhwala Mpira Kubwerera Kumbuyo

• Kuphulika Kwambiri: The Medicine Ball Backward Throw ndi kayendetsedwe kophulika, kutanthauza kuti muyenera kugwiritsa ntchito thupi lanu lonse kuponyera mpirawo. Osamangogwiritsa ntchito mikono yanu; m'malo mwake, pangani mphamvu kuchokera m'miyendo ndi m'chiuno mwanu, sinthani kudzera m'thupi lanu, kenako m'manja mwanu ndi mpira. Njirayi idzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kupewa kuvulala kwa mkono kapena mapewa.
• Osagwetsa: Cholakwika chimodzi chofala ndikuyesa kuponya mpira patali. Izi zingayambitse kuwonjezereka komanso kuvulala komwe kungatheke. M'malo mwake, ganizirani kuponya mpira molunjika ndi kumbuyo

Mankhwala Mpira Kubwerera Kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mankhwala Mpira Kubwerera Kumbuyo?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Medicine Ball Backward Ponyeni, koma ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe kuti mupewe kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wodziwa kuwatsogolera pakuwonetsetsa kuti akuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe kutentha ndi kuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mankhwala Mpira Kubwerera Kumbuyo?

• Kusiyana kwina ndi Medicine Ball Squat Throw, komwe mumachita squat musanayambe mpira kumbuyo.
• The Medicine Ball Backward Lunge Throw ndi mtundu wachitatu, womwe umaphatikizapo kubwereranso mumphindi musanaponye mpirawo.
• Kusiyana kwachinayi ndi Medicine Ball Backward Throw ndi Twist, komwe mumaphatikiza torso kupindika musanatulutse mpirawo.
• Pomaliza, Mpira Wamankhwala Jump Kumbuyo Kuponya ndikusintha komwe mumawonjezera kulumpha kuti mupeze mphamvu zowonjezera komanso kuphulika musanaponye mpira kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Mankhwala Mpira Kubwerera Kumbuyo?

• Deadlifts: Deadlifts zimathandizira ndi Medicine Ball Backward Ponyeni polimbitsa unyolo wakumbuyo (hamstrings, glutes, m'munsi kumbuyo), zomwe ndizofunikira kwambiri pakusuntha kwa hinge kwa chiuno poponya.
• Kettlebell swings: Ndi masewera olimbitsa thupi abwino kwambiri kuti agwirizane ndi Medicine Ball Backward Throw pamene amalimbikitsa mphamvu zophulika m'chiuno ndi pachimake, mofanana ndi mphamvu yofunikira poponya kumbuyo.