Mpira Wamankhwala Kumbuyo Kuponyedwa Kwamazungulira

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Goma Rembe

Ukuxhumana kwe Mpira Wamankhwala Kumbuyo Kuponyedwa Kwamazungulira

The Medicine Ball Step Behind Rotational Throw ndi masewera olimbitsa thupi omwe amalimbitsa mphamvu zapakati, kumapangitsa mphamvu zozungulira, komanso kumapangitsa kuti masewera azichita bwino. Ndi yabwino kwa othamanga, makamaka omwe akuchita nawo masewera omwe amafunikira mayendedwe ozungulira monga gofu, baseball, kapena tennis. Kuphatikizira masewerawa m'chizoloŵezi chanu kumatha kukulitsa luso lanu, kuchita bwino, ndi kugwirizana kwanu, zomwe zimapangitsa kuti zikhale zowonjezera kwa aliyense amene akufuna kupititsa patsogolo luso lawo lokhudzana ndi masewera kapena kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mpira Wamankhwala Kumbuyo Kuponyedwa Kwamazungulira

• Yendetsani phazi lanu lakumanja kumbuyo kwa phazi lanu lakumanzere, ndikuyendetsa pa mpira wa phazi lanu lakumanja, pamene mukupotoza thupi lanu lakumanzere kumanzere, ndikubweretsa mpira wamankhwala kumanzere kwanu.
• Pogwiritsa ntchito kuthamanga kuchokera ku kupindika kwanu, ponyani mpirawo kutsogolo ndi kumanzere, ngati kuti mukuuponyera kwa munthu amene waima kutsogolo kwanu ndi kumanzere kwanu.
• Bweretsani mpira wamankhwala ndikubwerera kumalo oyambira.
• Bwerezani zolimbitsa thupi kumbali inayo mwa kuponda phazi lanu lakumanzere kumbuyo kwa phazi lanu lamanja, kupotoza kumanja, ndi kuponyera mpira wamankhwala patsogolo ndi kumanja.

Izinto zokwenza Mpira Wamankhwala Kumbuyo Kuponyedwa Kwamazungulira

• **Kuyenda Koyenera**: Yendetsani phazi lanu lakumanzere kumbuyo kwa phazi lanu lakumanja, ndikuzungulira torso yanu kumanja pamene mukutero. Pamene mukuyenda, ponyani mpirawo kumbali yanu yamanja. Kuyenda kuyenera kukhala kwamadzimadzi komanso koyendetsedwa, ndipo mphamvu iyenera kubwera kuchokera pachimake ndi miyendo yanu, osati manja anu okha. Pewani kupotoza msana kapena khosi mwadzidzidzi chifukwa zitha kuvulaza.
• **Yang'anani pa Core Rotation**: Kulakwitsa kofala ndikudalira kwambiri mphamvu ya mkono. Mphamvu yakuponya iyenera kubwera makamaka kuchokera kuzungulira kwa torso yanu. Phatikizani minofu yanu yayikulu panthawi yonse yochita masewera olimbitsa thupi kuti mupindule kwambiri komanso kuti muteteze msana wanu.
• **Kusankha Kulemera Kwambiri**: Kusankha koyenera

Mpira Wamankhwala Kumbuyo Kuponyedwa Kwamazungulira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mpira Wamankhwala Kumbuyo Kuponyedwa Kwamazungulira?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Medicine Mpira Kumbuyo kwa Rotational Throw. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala komwe kungachitike. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kuwongolera njira ndi kayendetsedwe koyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati pali zovuta kapena zowawa, ziyenera kuimitsidwa nthawi yomweyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mpira Wamankhwala Kumbuyo Kuponyedwa Kwamazungulira?

• Medicine Ball Side Throw: Mtundu uwu wakuyimirira chammbali kukhoma ndikuponyera mpirawo, ndikugwira ntchito mozungulira mphamvu zanu ndi kulumikizana.
• Medicine Ball Chest Pass: Mofanana ndi basketball chest pass, masewerawa amayang'ana pachifuwa chanu ndi mphamvu ya mkono, pamene mukudutsa mpira wamankhwala molunjika kuchokera pachifuwa chanu.
• Medicine Ball Squat to Press: Kusiyanaku kumawonjezera gawo laling'ono la thupi, pomwe mumachita squat mutagwira mpira wamankhwala pachifuwa chanu, ndikuupanikiza pamutu pamene mukuyimirira.
• Medicine Ball Russian Twist: Zochitazi zimayang'ana pachimake, pomwe mumakhala pansi ndi mawondo anu, gwirani mpira wamankhwala ndi manja onse awiri, ndikupotoza torso kuchokera mbali ndi mbali.

Izinto zokufunda ezishisa ezivumelekile Mpira Wamankhwala Kumbuyo Kuponyedwa Kwamazungulira?

• Kupotoza kwa Russia: Zochita izi ndizothandizana bwino chifukwa zimathandiza kukonza mphamvu zozungulira komanso kukhazikika pachimake, mofanana ndi mayendedwe ofunikira mu Medicine Ball Step Behind Rotational Throw.
• The Lunge with Twist: Kulimbitsa thupi kumeneku kumakwaniritsa Mpira Wamankhwala Kumbuyo Kozungulira Kuponya mwa kuphatikiza mphamvu zotsika za thupi (kuchokera pamphuno) ndi kayendedwe kozungulira kozungulira (kuchokera kupindika), zonse zomwe zili zigawo zazikulu zakuponya.