Mwendo Umodzi Wang'ombe Kwezani

• Inhloko yeziNdawo: Makondo.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gastrocnemius
• Amashwa eqhapho: Soleus

Ukuxhumana kwe Mwendo Umodzi Wang'ombe Kwezani

The One Leg Floor Calf Raise ndi masewera osavuta koma ogwira mtima omwe amayang'ana kwambiri ndikulimbitsa minofu ya mwana wa ng'ombe, komanso kumapangitsa kuti azikhala okhazikika komanso okhazikika. Zochita izi ndizoyenera anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene omwe akufuna kulimbitsa thupi locheperako mpaka othamanga omwe akufuna kupititsa patsogolo luso lawo lothamanga. Kuphatikizira Pansi Pansi Pansi pa Ng'ombe Yang'ombe Pakulimbitsa thupi kwanu kungathandize kupewa kuvulala, kulimbitsa minofu, komanso kulimbitsa mphamvu ya mwendo wonse, ndikupangitsa kukhala chisankho choyenera kwa iwo omwe akufuna kulimbitsa thupi lawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mwendo Umodzi Wang'ombe Kwezani

• Kwezani phazi limodzi pansi, kulipinda pabondo kuti lisakhudze pansi.
• Pang'onopang'ono kwezani chidendene cha phazi lanu loyimirira m'mwamba momwe mungathere, kuyika mpira wa phazi lanu ndikugwedeza minofu yanu ya ng'ombe.
• Gwirani izi kwa masekondi angapo kuti mumve kutambasula kwa ng'ombe yanu.
• Pang'onopang'ono tsitsani chidendene chanu pansi kuti mutsirize kubwereza kamodzi. Bwerezani izi kuti mubwereze nambala yomwe mukufuna musanasinthe phazi lina.

Izinto zokwenza Mwendo Umodzi Wang'ombe Kwezani

• Wosakwiya komanso Wokhazikika: N'zosavuta kuchita masewera olimbitsa thupi mwachangu, koma mumapindula kwambiri pochita pang'onopang'ono komanso mwadala. Tsitsani chidendene chanu mpaka pansi pa sitepeyo, kenaka mukweze mmwamba momwe mungathere. Izi zidzatsimikizira kuti mukugwira ntchito minofu yonse.
• Pewani Kugwiritsa Ntchito Momentum: Kulakwitsa kofala kupewa ndiko kugwiritsa ntchito mphamvu kukweza thupi lanu m'mwamba. Izi zingayambitse kulimbitsa thupi kosagwira ntchito komanso kumawonjezera chiopsezo cha kuvulala. M'malo mwake, ganizirani kugwiritsa ntchito minofu ya ng'ombe yanu kuti mukweze thupi lanu.
• Khalani Osamala: Kusamala ndikofunikira pakuchita izi. Ngati muli ndi vuto, yesani kugwira

Mwendo Umodzi Wang'ombe Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mwendo Umodzi Wang'ombe Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a One Leg Floor Calf. Ndi masewera osavuta omwe safuna zida zilizonse ndipo akhoza kuchitidwa kulikonse. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana pa kusunga mawonekedwe abwino. Pamene mphamvu ndi kulinganiza zikuyenda bwino, kubwerezabwereza kumatha kuwonjezeka. Komabe, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena dokotala musanayambe pulogalamu ina iliyonse yolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mwendo Umodzi Wang'ombe Kwezani?

• Ng'ombe ya Mwendo Imodzi Ikwezera Pamasitepe: Pakusiyana uku, mumayima pa sitepe ndi phazi limodzi likulendewera m'mphepete ndikukweza chidendene chanu mmwamba ndi pansi kuti mugwire minofu ya ng'ombe.
• Ng'ombe Yamphongo Imodzi Imakwezera ndi Gulu Lotsutsa: Kusinthaku kumaphatikizapo kukulunga gulu lotsutsa kuzungulira mpira wa phazi lanu ndikugwira malekezero pamene mukukweza mwana wa ng'ombe.
• Mwana Wang'ombe Mmodzi Amakwezera ndi Dumbbell: Kusinthaku kumaphatikizapo kunyamula dumbbell m'manja mwa mwendo womwe mukugwira ntchito, ndikuwonjezera kukana kwinaku mukukweza mwana wa ng'ombe.
• Ng'ombe Yamphongo Imodzi Ikwezera Pa Mpira wa BOSU: Kusintha uku kumafuna kuti mukweze mwana wa ng'ombe pa mpira wa BOSU, zomwe zimawonjezera gawo lokhazikika komanso lokhazikika pamasewerawa.

Izinto zokufunda ezishisa ezivumelekile Mwendo Umodzi Wang'ombe Kwezani?

• Ng'ombe Yokhala Pamtunda ndi ntchito ina yokhudzana ndi momwe ikugwirizanirana ndi gulu lomwelo la minofu (ana a ng'ombe) koma kuchokera pamalo okhala, kusiyana kumeneku kumathandiza kudzipatula ndikuyang'ana minofu yokhayokha, minofu yaying'ono mu mwana wa ng'ombe, kupereka ntchito yowonjezereka ya mwendo wapansi. .
• Jump Rope ndi masewera olimbitsa thupi omwe amawonjezera mapindu a One Leg Floor Calf Anakweza popititsa patsogolo kupirira kwa ng'ombe, mphamvu, ndi thanzi lamtima, zomwe zimapangitsa kuti zikhale zolimbitsa thupi kwambiri pakukula kwa miyendo yakumunsi ndi kukhazikika.