Nyamuka Mkaidi

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Nyamuka Mkaidi

The Prisoner Get-Up ndi masewera olimbitsa thupi athunthu omwe amalimbikitsa nyonga, kugwirizana, ndi kusasinthasintha, zomwe zimapangitsa kuti zikhale zoyenera kwa anthu onse olimba omwe akufunafuna masewera olimbitsa thupi. Pogwiritsa ntchito magulu angapo a minofu nthawi imodzi, zimathandiza kulimbikitsa mphamvu za thupi lonse, kuwongolera kaimidwe, ndi kulimbikitsa kulimbitsa thupi. Anthu angafune kuphatikiza masewerawa pazochitika zawo chifukwa amatha kupereka masewera olimbitsa thupi nthawi imodzi, kulimbikitsa kuchepa thupi, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Nyamuka Mkaidi

• Kenaka, tsitsani thupi lanu kuti likhale logwedezeka, kukweza chifuwa chanu ndi mawondo anu kumbuyo kwa zala zanu.
• Kuchokera pamalo a squat, ikani manja anu mosamala pansi ndikugwedeza mapazi anu kuti mulowe mmwamba.
• Mofulumira sinthani mayendedwewo pokokera mapazi anu pansi pa thupi lanu ndikukweranso m'malo a squat.
• Pomaliza, imirirani molunjika kuchokera ku squat kuti mubwerere kumalo oyambira, kusunga manja anu kumbuyo kwa mutu wanu panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Nyamuka Mkaidi

• **Mafomu Olondola:** Cholakwika chofala kwambiri pa Kunyamuka Kwa Akaidi ndi fomu yolakwika. Yambani ndi kugona chagada ndi mawondo anu akuwerama ndi mapazi pansi. Gwirani manja anu pachifuwa ndi manja anu akugwira mapewa anu. Dulani zidendene zanu ndikugwiritsa ntchito pachimake kuti mukweze torso yanu pansi, kenaka yimirirani kwathunthu. Bwezerani mayendedwe kuti mubwerere kumalo oyambira. Sungani msana wanu mowongoka ndipo pachimake chanu chizigwira ntchito nthawi yonseyi.
• **Pewani Kuthamanga:** Osathamangira kuchita masewera olimbitsa thupi. Kudzuka kwa Mkaidi sikungokhudza kuthamanga, koma kulamulira ndi mphamvu. Tengani nthawi yanu kuti mugwire ntchito iliyonse moyenera komanso mwadala. Kuthamanga kungayambitse osauka

Nyamuka Mkaidi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Nyamuka Mkaidi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Prisoner Get-Up. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe oyenera kuti musavulale. The Prisoner Get-Up ndi masewera olimbitsa thupi athunthu omwe amakhudza pakati, miyendo, ndi manja anu. Zingathandize kuwongolera bwino komanso kugwirizanitsa. Ngati muli ndi zikhalidwe zomwe zidalipo kale kapena kuvulala, chonde funsani katswiri wazolimbitsa thupi kapena dokotala musanayese masewera olimbitsa thupi atsopano.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Nyamuka Mkaidi?

• Dumbbell Prisoner Get-Up: Mtunduwu umaphatikizapo kunyamula dumbbell, yomwe ingasinthidwe kulemera kwake, kupangitsa kuti masewerawa akhale osinthika pamagawo osiyanasiyana olimba.
• Kunyamuka Kwa Akaidi a Sandbag: Pakusiyana uku, thumba la mchenga limagwiritsidwa ntchito m'malo mwa kettlebell kapena dumbbell, kuwonjezera chinthu chosakhazikika chomwe chimagwira ntchito minofu yanu mosiyana.
• The Medicine Ball Prisoner Get-Up: Kusiyanaku kumagwiritsa ntchito mpira wamankhwala, womwe umangowonjezera zovuta komanso umathandizira kukulitsa mphamvu zanu zogwira.
• The Bodyweight Prisoner Get-Up: Mtunduwu suphatikiza zolemera zilizonse, zomwe zimapangitsa kuti zikhale zabwino kwa oyamba kumene kapena kwa iwo omwe akufuna kuyang'ana mawonekedwe ndi kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Nyamuka Mkaidi?

• Kettlebell Swing ndi ntchito ina yowonjezera chifukwa imayang'ana minofu yam'mbuyo yam'mbuyo, kuphatikizapo glutes, hamstrings, ndi m'munsi kumbuyo, zomwe zimagwiranso ntchito panthawi ya Mndende, motero zimathandizira kupititsa patsogolo mphamvu zanu zonse zogwirira ntchito ndi mphamvu.
• Goblet Squat imathanso kuthandizira kuuka kwa Mkaidi pamene ikugwira ntchito pa mphamvu yapansi ya thupi ndi kuyenda, makamaka quadriceps, hamstrings, ndi glutes, zomwe ndizofunikira pa gawo loyimirira la Mndende.