Kulimbitsa thupi kwa miyendo yokongola

ZOPHUNZITSIRA NDI ZOPHUNZITSA

Imani ndi msana wanu kukhoma ndikulowera kutsogolo ndi phazi limodzi, pomwe mwendo wina uzikhala ndi chidendene ku khoma ndi chala chala pansi. Ikani mpira wa masewera olimbitsa thupi pakati pa msana wanu ndi khoma. Tengani ma dumbbells m'dzanja lililonse. Khalani pansi kuti mawondo onse apindike pamtunda wa digirii 90 ndikusunga mpira kukhoma ndi nsana wanu. Kenako bwererani kumalo oyambira.

Chimene sichiyenera kuchita: Tsamira mmbuyo ndi kutambasula mawondo anu kupyola zala zanu.

Kodi zolimbitsa izi zimalimbitsa minofu yanji?: quads ndi adductors a ntchafu.

KUKHALA PA MWEZI UMODZI NDI PIVOT

Ikani mapazi anu pamodzi. Gwirani dumbbell yopepuka kwambiri pamutu panu ndi manja onse awiri. Kwezani mwendo umodzi pang'ono pansi, pa mwendo wina, squat ndi msana wowongoka, pamene mutembenuzire phewa lotsutsana ndi mwendo wothandizira. Tsitsani dumbbell ku bondo lothandizira. Kenaka nyamukani kumalo oyambira potembenuza phewa lanu kumbuyo ndipo nthawi yomweyo mukukweza manja anu ndi dumbbell pamwamba momwe mungathere.

Chimene sichiyenera kuchita: Mukaswana, tsamirani kutsogolo kwambiri ndikukokera khosi / kumbuyo kwa mutu kumbuyo.

Kodi zolimbitsa izi zimalimbitsa minofu yanji?: Minofu ya ntchafu, minofu yam'mbuyo ndi obliques.

IMANI KULUMIKIZANA NDI DUMBERS

Imirirani molunjika miyendo yanu motalikirana pang'ono. Miyendo ikhale yowongoka. Tengani ma dumbbells m'dzanja lililonse. Kokani m'mimba mwako. Pindani kuti mufike pansi ndi ma dumbbells, kusunga msana wanu mowongoka; payenera kukhala ntchafu m'ntchafu. Kumbuyo ndi mutu panthawi yopindika ziyenera kukhala pamzere womwewo, zigongono ziyenera kukhala pamtunda wa mawondo, manja sayenera kufika pamapazi pang'ono. Dzukani pamalo oyambira ndikubwereza zolimbitsa thupi.

Chimene sichiyenera kuchita: kwezani mutu wanu, pindani msana wanu ndikuweramitsa thupi lanu lonse m'mawondo anu.

Kodi zolimbitsa izi zimalimbitsa minofu yanji?: Minofu ya ntchafu, gluteus maximus ndi minofu ya m'mbuyo.

MAPFUPI A MPIRA WA VOLLEY (MAPAPO KUDZALA NDI KUmanzere)

Imani ndi mapazi anu pamodzi kapena m'lifupi la mapewa motalikirana. Yendani kumbali ndi phazi limodzi. Sinthani kulemera kwa thupi lanu ku mwendo kutsogolo, kwinaku mukukankhira m'chiuno cholumikizira. Bwererani pamalo oyambira. Tsopano tengani sitepe kumbali ina ndikubwereza masewerowa.

Chimene sichiyenera kuchita: tsamirani kutsogolo ndi thupi lanu lonse, ikani mawondo anu kupitirira zala zanu.

Kodi zolimbitsa izi zimalimbitsa minofu yanji?: Minofu ya ntchafu, quadriceps, adductors, ndi glutes.

ZOCHITIKA ZA MPHAMVU: MALO Ocheperako

Ikani mapazi anu motalikirana ndi mapewa. Khalani pansi kuti mawondo anu apindike pamtunda wa digirii 90. Udindo umenewu uyenera kuchitidwa kwa chiwerengero cha 15. Mchiuno chiyenera kufanana ndi mikono yotambasulidwa patsogolo, zomwe zidzawonjezera zovuta zolimbitsa thupi. Mukhozanso kuchita izi ndi nsana wanu molunjika kukhoma ndipo mawondo anu akuwerama pamtunda wa 90-degree, ngati ngati mpando.

Chimene sichiyenera kuchita: Kwezani mawondo anu kupyola zala zanu pamene mukugwada.

Kodi zolimbitsa izi zimalimbitsa minofu yanji?: Quads, Hip Tendons ndi Glutes.