Momwe Mungagwiritsire Ntchito Pakhoma Pakhomo la Sit Quad Zochita Zolimbitsa Thupi

Zochita Zosavuta Kwambiri kwa Mphamvu Yamphamvu ya Quad

Khoma limakhala lochita masewera olimbitsa thupi. Kawirikawiri ntchitoyi imagwiritsidwa ntchito popanga mphamvu zamakono ndi kupirira mu quadriceps minofu gulu , glutes ndi ana.

Khoma limakhala likugwiritsidwa ntchito pang'onopang'ono kumanga nyonga zisanayambe nyengo kuti zitheke. Ngakhale kuti ntchitoyi imasiyanitsa ndi quad ndipo ingakuthandizeni kuti mukhale ndi nthawi yaitali popanda kutopa, chitetezochi chiyenera kugwiritsidwa ntchito kuphatikizapo zochitika zina zolimbikitsana , monga kuyenda kuyenda kapena plyometrics ngati cholinga cha skiing ndi cholinga chanu.

Mmene Mungapangire Sitima Yokwanira Yapamwamba

Khoma likukhala sizochita zovuta, koma anthu ambiri nthawi zambiri amavomereza. Mukudziwa kuti mukukweza khoma moyenerera ngati mupanga mbali yoyenera pamapiko anu ndi mawondo anu, nsana wanu uli wokhazikika pakhoma, ndipo zidendene zanu zili pansi. Muyenera kumangokhalira kukoka pang'ono. Nazi njira zowonetsera khoma langwiro:

1. Yambani ndi nsana wanu pambali pa khoma (kapena gwiritsani ntchito masewera olimbitsa thupi ngati muli ndi imodzi) ndi mapazi anu paphewa ndi pafupi mapazi awiri kuchokera khoma.
2. Pewani msana wanu pansi pa khoma mpaka mapafu anu asanakhale pansi.
3. Sinthani mapazi anu ngati mukufunikira kuti maondo anu akhale pamwamba pazitsulo zanu (m'malo mokhala ndi zala zanu).
4. Sungani nsana wanu wokhazikika pakhoma.
5. Gwiritsani ntchito mphindi 20 mpaka 60, pumphani masekondi 30, ndi kubwereza zochitika katatu.
6. Lonjezani nthawi yanu yogwiritsira ntchito masekondi asanu pamene mukuwonjezera mphamvu zanu.

1. Mutha kumverera kutentha kwa magalimoto, koma ngati muli ndi ululu pamondo kapena kneecap, lekani zochitikazo.

Kusintha kwa Wall Wall

Chifukwa chakuti khoma limakhala ntchito yopititsa patsogolo, mungafunikire kusintha malo anu kapena kutalika kwa nthawi yanu yochepa mukuyesa masewerawa kuti mutsirize.

Kusintha kuli bwino, popeza kudzakuthandizani kumanga nyonga, pamene mukugwira ntchito kuti muthe kukwanitsa mpanda wokhazikika.

• Pofuna kuchepetsa kukula kwa khoma, musalowetse khoma mpaka patali. Cholinga cha mpweya wa digiri 45 pa chiuno m'malo mopitirira madigiri 90 digiri. Izi zidzatengera pang'ono kupondereza pa mawondo anu ndi kuchepetsa katundu pa quads.
• Njira inanso yosinthira masewera olimbitsa thupi ndiyo kutenga nthawi yochepa nthawi yoyamba ndikuonjezera nthawi yomwe mukugwira. Yesani champhindi zisanu kapena khumi pachiyambi.