Zingwe Zomenyera Mafunde Osinthasintha ndi Kugwada-Mmwamba
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Ukuxhumana kwe Zingwe Zomenyera Mafunde Osinthasintha ndi Kugwada-Mmwamba
The Battling Ropes Alternating Waves with Kneeling Get-Up ndi masewera olimbitsa thupi amphamvu, athunthu omwe amalimbana ndi magulu angapo a minofu, kulimbitsa mphamvu, kupirira, ndi kulimbitsa thupi kwathunthu. Masewerawa ndi abwino kwa othamanga ndi okonda masewera olimbitsa thupi omwe akufuna kulimbikitsa thanzi lawo lamtima, kuwongolera bwino, ndikuwonjezera mphamvu zogwirira ntchito. Pophatikiza kulimba kwa zingwe zomenyera nkhondo ndi kulimba mtima komwe kumafunikira pakugwada, masewerawa amapereka masewera olimbitsa thupi ovuta omwe angathandize kukonza kugwirizana kwa thupi, kuwotcha zopatsa mphamvu, komanso kukulitsa tanthauzo la minofu.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Zingwe Zomenyera Mafunde Osinthasintha ndi Kugwada-Mmwamba
- Yambani masewerawa popanga mafunde osinthasintha ndi zingwe, kusuntha mkono umodzi mmwamba pamene wina akusunthira pansi, ndipo mosiyana, kusunga pakati panu ndi kumbuyo kwanu molunjika.
- Pamene mukupitiriza kutulutsa mafunde, sinthani kuchoka kumalo ogwada kupita kumalo oima mwa kukankhira pamwamba pa zidendene zanu ndikuwongola miyendo yanu.
- Mukayimirira, sinthani kayendetsedwe kake ndikubwerera kumalo ogwada ndikusungabe mafunde osinthasintha ndi zingwe.
- Bwerezani kutsatizanaku kwa nthawi yomwe mukufuna kapena kubwereza, kuonetsetsa kuti mukuyenda mwamphamvu komanso mokhazikika panthawi yonse yolimbitsa thupi.
Izinto zokwenza Zingwe Zomenyera Mafunde Osinthasintha ndi Kugwada-Mmwamba
- Yesetsani Zingwe: Musalole kuti zingwe zikulamulireni. Cholakwika chimodzi chofala ndikulola zingwe kulamulira mayendedwe anu. M'malo mwake, muyenera kukhala amene mukuwongolera zingwe. Onetsetsani kuti mupange mafunde omwe ali ofanana komanso osasinthasintha. Izi zidzakuthandizani kugwirizanitsa minofu yanu yonse bwino.
- Gwiritsirani Ntchito Thupi Lanu Lonse: Cholakwika china chofala ndikungogwiritsa ntchito manja anu kusuntha zingwe. Zochita izi zimapangidwira thupi lanu lonse, choncho onetsetsani kuti mugwiritse ntchito pachimake, miyendo, ngakhale msana wanu. Izi zidzakuthandizani kuti mupindule kwambiri
Zingwe Zomenyera Mafunde Osinthasintha ndi Kugwada-Mmwamba Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Zingwe Zomenyera Mafunde Osinthasintha ndi Kugwada-Mmwamba?
Inde, oyamba kumene atha kuchita Mafunde Olimbana ndi Zingwe Zosinthana ndi Mawondo Otsitsimula. Komabe, ndi gulu lovuta lomwe limaphatikiza zinthu zingapo, kotero ndikofunikira kuphunzira ndikuwongolera gawo lililonse lazochitazo poyamba. Nachi chidule chosavuta: 1. Kumenyanirana Zingwe Mafunde Osinthasintha: Imani ndi mapazi motalikirana m'lifupi mapewa, mawondo opindika pang'ono. Gwira nsonga za chingwe m'dzanja lililonse. Yambani kupanga mafunde pokweza mkono umodzi kupita ku mapewa ndikuutsitsa mwachangu kwinaku mukukweza mkono wanu wina. Izi ziyenera kupanga mafunde osinthasintha kutalika kwa chingwe. 2. Kugwada: Yambani mwagwada. Kwezani phazi lanu lakumanja kutsogolo ndikukankhira mmwamba poyimirira. Bwererani ndi phazi lanu lakumanja kuti mubwerere kumalo ogwada. Bwerezani ndi phazi lanu lakumanzere. Pophatikiza zochitika ziwirizi, chofunikira ndikusunga kusuntha kwa mafunde osinthasintha ndi zingwe pamene mukusintha pakati pa kugwada ndi kuyimirira. Kumbukirani kuyambira pomwe
Yintoni imibalabala enzima yale nhliziyo emangalisayo Zingwe Zomenyera Mafunde Osinthasintha ndi Kugwada-Mmwamba?
- Kulimbana ndi Zingwe Zosinthana Mafunde ndi Lunge Get-Up: Mukusintha uku, mumachita kudzuka m'malo mogwada, kulunjika ku glutes, hamstrings, ndi quads.
- Kulimbana ndi Zingwe Zosinthana Mafunde ndi Burpee Get-Up: Kusiyanaku kumaphatikizapo kudzuka kwa burpee, komwe kumawonjezera gawo la cardio ndikugwira ntchito thupi lonse.
- Kulimbana ndi Zingwe Kusinthasintha Mafunde ndi Kudumpha Jack Get-Up: Kusiyanaku kumaphatikizapo kudumpha jack kudzuka, kuwonjezera cardio element ndi kugwira ntchito thupi lonse, makamaka miyendo ndi pachimake.
- Kulimbana ndi Zingwe Kusinthasintha Mafunde ndi Push-Up Get-Up: Kusiyanaku kumaphatikizapo kukankhira-mmwamba, komwe kumalunjika pachifuwa, mapewa, ndi triceps, pamene akugwirabe ntchito pachimake ndi kumunsi kwa thupi.
Izinto zokufunda ezishisa ezivumelekile Zingwe Zomenyera Mafunde Osinthasintha ndi Kugwada-Mmwamba?
- Plank Holds: Mapulani ndi masewera olimbitsa thupi kwambiri kuti alimbikitse pachimake, chomwe chili chofunikira kwambiri kuti mukhalebe okhazikika komanso okhazikika panthawi ya Battling Ropes Alternating Waves ndi Kneeling Get-Up, motero kupititsa patsogolo ntchito yonse.
- Burpees: Burpees ndi masewera olimbitsa thupi athunthu omwe amatha kuonjezera kugunda kwa mtima ndi kupititsa patsogolo kupirira kwa cardio, mofanana ndi Battling Ropes Alternating Waves with Kneeling Get-Up, kuwapanga kukhala masewera olimbitsa thupi owonjezera kuti azitha kulimbitsa thupi lonse.
Amaxabiso angamahlekwane kanye Zingwe Zomenyera Mafunde Osinthasintha ndi Kugwada-Mmwamba
- Kulimbana ndi Zingwe Zolimbitsa Thupi
- Masewera olimbitsa thupi a Cardio ndi Zingwe Zomenyera
- Kuchita Zolimbitsa Thupi Kumagwada
- Zingwe Zolimbana Kwambiri Kwambiri
- Kuchita Zochita Zosintha Mafunde
- Kumenya Zingwe Cardio Training
- Kugwada-Nyamuka Ndi Zingwe Zomenyana
- Kulimbitsa Thupi Lathunthu Ndi Zingwe Zomenyera
- Intense Cardio yokhala ndi Zingwe Zolimbana
- Kulimbana ndi Chingwe Njira Yosinthira Mafunde