Njira Yapambuyo Yofikira Kumutu

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Njira Yapambuyo Yofikira Kumutu

The Posterior Step to Overhead Reach ndi masewera olimbitsa thupi omwe amapangidwa kuti azitha kuchita bwino, kusinthasintha, komanso kugwirizanitsa thupi lonse. Ndi chisankho chabwino kwambiri kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo kulimba kwawo komanso kuyenda. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kuwongolera kaimidwe, kupewa kuvulala, ndi kupititsa patsogolo masewera olimbitsa thupi mwa kulimbikitsa thupi lamphamvu, lofulumira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Njira Yapambuyo Yofikira Kumutu

• Bwererani mmbuyo ndi phazi lanu lakumanja, ndikuweramitsa mawondo onse awiri ndikumangirira bondo lanu lakumanzere pamwamba pa bondo lanu lakumanzere.
• Pamene mukugwedeza, tambasulani manja anu ndi ma dumbbells molunjika pamwamba pa mutu wanu, ndikusunga ma biceps anu pafupi ndi makutu anu.
• Gwirani malowo kwa kamphindi, kenaka tsitsani manja anu kumbuyo kwanu ndikubwerera pamalo oyimilira mwa kukankha ndi phazi lanu lakumanja.
• Bwerezani masewerawa pobwerera mmbuyo ndi phazi lanu lakumanzere, ndipo pitirizani kusinthana mbali kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Njira Yapambuyo Yofikira Kumutu

• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, chitani sitepe iliyonse pang'onopang'ono komanso mowongolera. Izi zidzakuthandizani kuti mukhalebe bwino, mutenge minofu yoyenera, ndikupeza phindu lalikulu kuchokera ku masewera olimbitsa thupi.
• Kuyika Mapazi Moyenera: Mukabwerera m'mbuyo, onetsetsani kuti phazi lanu likuyenda mofewa ndikuyikidwa kumbuyo kwanu. Pewani kubwerera kutali kwambiri kapena cham'mbali chifukwa izi zitha kuyika mawondo ndi m'chiuno mwanu movutikira ndipo zitha kuvulaza.
• Arm Position: Mukafika pamwamba, onetsetsani kuti manja anu ali owongoka komanso ogwirizana ndi makutu anu. Pewani kupindika msana wanu kapena kukankha khosi kuti muyang'ane mmwamba. Izi zimathandiza kugwirizanitsa minofu yoyenera ndikuletsa kupsinjika kwa khosi kapena kumbuyo.
• Konzekera

Njira Yapambuyo Yofikira Kumutu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Njira Yapambuyo Yofikira Kumutu?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Posterior Step to Overhead Reach. Komabe, ayenera kuyamba ndi kulemera kopepuka kapena kusalemera konse mpaka atamasuka ndi kuyenda. Ndikofunikiranso kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Ngati simukudziwa, nthawi zonse ndi bwino kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Njira Yapambuyo Yofikira Kumutu?

• Kupita Patsogolo Kukafika Pamwamba: M'malo mobwerera m'mbuyo, mumapita patsogolo ndiyeno mukweze manja anu pamwamba, kutambasula thupi lanu mmwamba.
• Njira Yapambuyo Yopita Kumbali Yakutsogolo Kufikira: Mukusintha uku, mutabwerera mmbuyo, mumafika pamwamba koma kumbali, kutambasula mbali ya thupi lanu.
• Njira Yapambuyo Yopita Kumutu Kufikira ndi Ma Dumbbells: Mtunduwu umawonjezera zovuta pogwira ma dumbbell m'manja mwanu mukuchita sitepe ndikufikira.
• Njira Yapambuyo Yopita Pamwamba Kufikira ndi Kupotoza: Mukabwerera mmbuyo, pamene mukufika pamwamba, mumapotozanso torso yanu kumbali imodzi, kenaka mubwerezenso mbali inayo, ndikupereka kutambasula mozama ndikugwirizanitsa pakati panu.

Izinto zokufunda ezishisa ezivumelekile Njira Yapambuyo Yofikira Kumutu?

• Mapapo: Mapapo, monga Posterior Step to Overhead Reach, amaphatikizapo sitepe ndikufika kusuntha, koma amayang'ana kwambiri kumunsi kwa thupi, makamaka glutes ndi ntchafu, kulimbikitsa mgwirizano ndi kugwirizana komwe kuli kofunikira kuti pamwamba pakhale gawo lazochitazo.
• Press Shoulder: The Shoulder Press ikugwirizana ndi Gawo Lambuyo Lofika Pamwamba Pamwamba poyang'ana mphamvu yapamwamba ya thupi, makamaka mapewa ndi mikono, zomwe ndizofunikira kuti gawo lapamwamba lifike pazochitikazo.