Zingwe Zomenyana

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Tali Tango

Ukuxhumana kwe Zingwe Zomenyana

Battling Ropes ndi masewera olimbitsa thupi amphamvu kwambiri omwe amalimbitsa mphamvu komanso kulimbitsa thupi. Zochita izi ndi zabwino kwa anthu amisinkhu yonse yolimbitsa thupi omwe akufuna kuwonjezera kulimba, kupirira, ndi mphamvu. Anthu amatha kusankha masewerawa chifukwa amatha kuwotcha zopatsa mphamvu mwachangu, kuwongolera kamvekedwe ka minofu, ndikupatsanso mwayi wosangalatsa komanso wovuta kusiyana ndi masewera achikhalidwe a cardio.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Zingwe Zomenyana

• Yambani masewerawa posuntha mikono yonse mmwamba ndi pansi mofulumira, ndikupanga mafunde mu chingwe.
• Sungani pachimake chanu, bwererani mowongoka ndipo yendani mokhazikika.
• Yesetsani kuti mafunde aziyenda kwa masekondi pafupifupi 30 mpaka miniti imodzi, kutengera kulimba kwanu.
• Pumulani kwa mphindi imodzi, kenaka bwerezani zolimbitsa thupizo kwa seti 3-5.

Izinto zokwenza Zingwe Zomenyana

• Kugwira: Gwira zingwe mwamphamvu koma osalimba kwambiri. Kulakwitsa kofala ndiko kugwira zingwe mwamphamvu kwambiri, zomwe zingayambitse mkono wakutsogolo ndi kutopa kwamanja mwachangu. Kugwira kwanu kuyenera kukhala kolimba kuti muzitha kuwongolera zingwe koma momasuka kuti mupewe kukangana kosafunikira.
• Kusuntha Kwamanja Kwathunthu: Gwiritsani ntchito mkono wanu wonse kusuntha zingwe, osati manja anu okha. Kulakwitsa kofala ndiko kugwiritsa ntchito manja okha, zomwe zingayambitse kutopa msanga komanso kusayenda bwino. Gwirani mapewa anu ndi kumtunda kumbuyo kuti muthandizire kupanga mphamvu ndikuwongolera zingwe.
• Rhythm Yokhazikika: Yesetsani kukhalabe ndi kayimbidwe kake panthawi yonse yolimbitsa thupi. Izi zidzakuthandizani kuti muwonjezere phindu la mtima pazochitikazo komanso zimathandiza kuti zingwe ziziyenda bwino.
• Pang'onopang'ono

Zingwe Zomenyana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Zingwe Zomenyana?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Battling Ropes. Komabe, ndikofunikira kuti muyambe ndi chingwe chopepuka komanso nthawi zazifupi kuti muzolowera kuyenda ndikumangirira mphamvu ndi kupirira. Ndibwinonso kukhala ndi malangizo oyenera pa mawonekedwe ndi luso kuti musavulale. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndi kutambasula pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Zingwe Zomenyana?

• Mafunde Awiri: Pakusiyana uku, mikono yonse iwiri imasunthidwa mmwamba ndi pansi nthawi imodzi kuti apange mafunde nthawi imodzi mu zingwe.
• Kuwombera Mphamvu: Kusiyanasiyana kwakukulu kumeneku kumaphatikizapo kukweza zingwe pamwamba ndikuzigwetsa pansi ndi mphamvu zambiri momwe zingathere, kugwirizanitsa thupi lonse.
• Mafunde a M’mbali ndi M’mbali: Pakusiyana uku, m’malo mopanga mafunde m’mwamba ndi pansi, zingwe zimagwedezeka kuchokera mbali ndi mbali, zikuyang’ana magulu osiyanasiyana a minofu.
• Zozungulira: Kusintha kumeneku kumaphatikizapo kusuntha zingwe mozungulira, zomwe zingathe kuchitidwa motsatira mawotchi ndi mawotchi kuti athetse kugwirizanitsa ndi kugwirizanitsa minofu yosiyanasiyana.

Izinto zokufunda ezishisa ezivumelekile Zingwe Zomenyana?

• Ma Burpees: Ma Burpe amathandizira zingwe zomenyera nkhondo chifukwa onse ndi masewera olimbitsa thupi omwe amalimbitsa mtima, kulimba mtima, ndi kupirira, komanso kulunjika magulu ofanana a minofu.
• Zochita Zolimbitsa Thupi za Slam: Zochita zolimbitsa thupi za Slam Ball ndizothandiza kwambiri polimbana ndi zingwe chifukwa zonsezi zimaphatikizapo mphamvu zophulika, kusuntha kwa thupi lonse, ndikuthandizira kulimbitsa thupi, zomwe zimapindulitsa pazochitika za tsiku ndi tsiku.