Malo ogwiritsira ntchito masewera olimbitsa thupi ndizochita masewera olimbitsa thupi omwe amachititsanso kuti thupi likhale lochepa komanso lokhazikika.
Kupanga mphalapala pokhala ndi kugubuduza mpira wa mankhwala kuchokera kumanja kupita kumanzere kumagwiritsa ntchito quads, glutes , ndi pachimake pokhala kukonza bwino ndi kudziwika .
Kugwiritsira ntchito mtundu umenewu wa kuchitapo kanthu kolepheretsa kusokoneza katundu wanu ndi zinyundo zanu ndi kuyenda kwina; Kuwonjezera kuyendayenda (kapena popanda kuwonjezera kulemera) kumapangitsa kuti kugwedezeka kwanu kugwirizane kwambiri pamene ikugwirizanitsa.
Mphungu ndi kupotoka ndi njira yabwino yothetsera kusamalitsa kwanu ndikupanga minofu yomwe imagwiritsidwa ntchito pamene mukuchita masewero olimbitsa thupi lanu nthawi imodzi, monga kuthamanga, skiing skiing, komanso ngakhale njinga.
Mukhozanso kugwiritsa ntchito izi monga masewero olimbitsa thupi kuti mutenge magazi m'matumbo ambiri nthawi imodzi.
Misampha Yogwira Ntchito : m'mimba , glutes , quads, hip flexers, ndi hamstrings
Mmene Mungagwiritsire Ntchito Lunge Ndi Mapeto
- Imani ndi mapazi pambali paphewa padera.
- Gwiritsani mpira wa mankhwala (mwachisawawa) kutsogolo kwa inu ndi mphambano yokhala ndi madigiri 90. Mungayambe kuyamba ntchitoyi popanda kulemera ndi kulimbitsa mphamvu yanu nthawi.
- Pita patsogolo ndi phazi lako lakumanzere kupita kumalo amodzi.
- Onetsetsani kuti mugwiretse bondo pamapazi anu akumanzere; musapotoke pa bondo.
- Kuchokera mumtambo wanu, pendani thupi lanu lakumtunda kumanzere. Kenaka, fikirani kudutsa kumanzere kwanu ndi manja anu atatambasula. (Ganizilani za kutsogolo kumanzere kuchokera mu mimba yanu).
- Sungani kayendetsedwe ka pang'onopang'ono ndi kayendetsedwe ka ntchito yonse.
- Pang'onopang'ono musunthire manja anu kuti apite patsogolo ndi kutsogolo ndi phazi losiyana ndikupotoza kumbali ina.
- Pitirizani kuyenda kwa pafupi masitepe khumi.
- Kumaliza 2.
Lungezeka Pambali Pamodzi ndi Tist:
- Chifukwa nsapato zimapereka chithandizo chowonjezera, mungathe kuwonjezera zovuta za ntchitoyi pozichita nsapato. Izi zimayambitsa minofu yaing'ono ndi minofu yomwe imakhazikitsa bata ndi kukhazikika.
- Tembenuzani izi mu Walking Medicine Ball Lunge mwa kuchita masewerowa pamene mukuyenda patsogolo masitepe 10.
- Ikani 2.