Onjezerani mphamvu kumalo osungirako masewera olimbitsa thupi 'opanda zipangizo' za cardio worksout
Kusintha kwakukulu kwa kayendetsedwe koyendetsa kayendetsedwe koyendayenda kumapangitsa kuti pakhale kusintha kwakukulu mwa kuwonjezera kusintha kwakukulu (kudumpha mmwamba ndikusintha phazi lanu lisanafike). Onjezerani zochitikazi muzomwe mumachita pophunzitsa, kapena muzigwiritse ntchito kuti muwonjeze mtima wanu pa nthawi yamagetsi kapena ntchito yapansi. Chifukwa ntchitoyi imasowa zipangizo zina, mukhoza kuzichita nthawi iliyonse komanso pamalo alionse.
Kuchita izi ndi mtima wabwino kwambiri, kumathandizanso kukonzanso mphamvu za thupi ndi mphamvu, komanso kuthana ndi kuthetsa mphamvu komanso kugwirizana. Mukamaliza kuchita bwino, mumayang'ana pa glutes, quads, hamstrings, ndi ng'ombe. Mudzagwiranso ntchito minofu yomwe imakhazikika pakati ndi mchiuno, zomwe zimagwiritsidwa ntchito kuti ziziyenda bwino komanso zimakhazikitsa bata.
Malo Otsogozedwa ndi Jump Lunge
Kuchita masewera olimbitsa thupi kumawombera:
- Ulemerero
- Quadriceps
- Hip flexors
- Kusamala
- Kupatsa
- Kulimbitsa thupi , makamaka m'magazi abdominus
Momwe Lungwe Lampangidwe Lingasinthiridwire Kukhala Chovuta Kwambiri
Ntchitoyi ingasinthidwe kuti ikhale yophweka komanso yosavuta kwambiri, mwa kusintha liwiro limene mumapanga kusintha kwake, kuzama kwa mlingo uliwonse, ndi kutalika kwa kulumpha kulikonse. Mphamvu imapangidwira pa gawo lililonse lopulumuka pamene mutayendetsa phazi, minofu, mawondo ndi mchiuno ndi kulemera kwa thupi lanu.
Kudumphira kumathamangitsanso kugwirizanitsa kwa maseĊµera, kusamalitsa komanso kudziyendetsa bwino panthawi yoyendayenda.
Momwe Mungapewere Jump Lunge
Chifukwa kulumphira kwadumpha ndi kayendetsedwe kamene kakuyendetsedwe ka plyometric, sichiyenera kusinthidwa mpaka mutatsiriza kutentha kapena kuthamanga kwapakati, monga kuchitapo kanthu mwamsanga kapena kugwiritsira ntchito nthawi yambiri .
Ngakhale mutatha kutenthetsa bwino, kusuntha uku kumafuna kupita patsogolo pang'onopang'ono kuti muzitha kudumphira kupita pamwamba. Ikani pang'onopang'ono kwa kusintha kochepa koyamba.
Kukonzekera Kupuma
- Imani pamalo okonzeka monga chithunzi: mwendo umodzi kutsogolo, mwendo umodzi kumbuyo.
- Gwirani manja anu pamalo okonzeka bwino: zitsulo zikugunda pa madigiri 90, ndi mkono umodzi kutsogolo kwa thupi lanu ndi mkono wina kumbuyo.
- Konzekerani kudumpha ndi kugwada ndi kugwera pansi, ndikutsamira pang'ono ndikugwirizanitsa minofu yanu.
Kuyambitsa Jump
- Limbikitsani kulemera kwanu ndiyeno muthamangitse miyendo yonse pansi ndipo mutenge thupi lanu mmwamba mokweza mondo ndi chiuno.
- Pamene mukudumphira mumlengalenga, bwererani mofulumira pamodzi ndikusintha malo pamene mukuyamba. Muyeneranso kusinthana manja pamene mukuchita izi.
Kulamulira Landing
- Pamene mukuyenda, pitirizani kukhala ndi malo oyenera (bondo lanu liyenera kutsogolo kwa phazi lanu lakumbuyo osati kupitirira).
- Yesetsani kuyendetsa pansi mofulumira ndikuyendetsa chidendene (musagone pazendo zakutsogolo).
- Bwererani m'chiuno, lolani mauno anu ndi mawondo anu kuti agwedezeke kwambiri kuti atenge kukwera kwake.
- Musatseke mawondo.
- Ikani kumalo okwera kwambiri pamene mukukonzekera kuyamba kuyamba kulumphira.
Malingaliro Onse
- Gwiritsani ntchito minofu yoyamba pamtundu uliwonse.
- Onetsetsani kusunga chidendene chanu poyang'ana pansi pamene mukuyamba ndi kuthetsa kusuntha kulikonse.
- Bwerezani kayendetsedwe kake ka lunge kwa nthawi yomwe mumagwiritsa ntchito nthawi. Afunseni maulendo angapo kuti ayambe ndikugwira ntchito mpaka masekondi 60.
- Imani ngati mutayesetsa kapena malo oyenera, ndikuyambanso pang'onopang'ono.
Malangizo kwa Oyamba
Ndikofunika kuti muzindikire kusunthira kwazomwe mumayima musanayambe kudzikuza mumlengalenga. Mukatha kupanga chimbudzi chofunikira, ndizothandiza kuchita masewerawa ndi kulumpha kamodzi panthawi kuti mukhale oyenera komanso olamulira musanayumikizane m'mapapo.
Ganizirani pakufika molondola pa phazi la kutsogolo ndi ulamuliro ndi malo abwino.
Ngati izi zili zovuta kwambiri, bwereranso ku zofunikira ndikuyesa kuchita masewera olimbitsa thupi kufikira mutakhala ndi mphamvu zochepa za thupi.
Zimathandizanso kuti muphunzire momwe mungagwiritsire ntchito phokoso loyendetsa pansi musanayese kuyendayenda. Zomwe zimapangidwira zimatha kukuthandizani kudziwa momwe mungagwiritsire ntchito mofewa komanso mwachidwi. Zimathandizanso kukhazikitsa mawonekedwe abwino a thupi pa chiuno, bondo, ndi minofu. Mukakhala ndi maulendo abwino ndi kulamulira bwino, kukwera kwa lumpu kumakhala kosavuta. Komabe, nthawi zonse muziyamba kudumphira pang'ono, kukhala ndi malo abwino okwera pansi komanso mawonekedwe a thupi.