Zolimbitsa Thupi Zomwe Zimakuphunzitsani Momwe Mungagawire

Zamkati

• Jefferson Curl
• Supine Hip Kusinthasintha
• Lonjezerani ndi Kutulutsa Makina a Hamstring
• Hip Extension 2 Njira
• Lunge ku Hamstring Extension
• Kugawanika Kwasinthidwa Pogwiritsa Ntchito Ma block
• Onaninso za

Kukhala wokhoza kugawanika ndichinthu chosangalatsa chosinthasintha. Ngakhale simunachite kamodzi pazaka (kapena kale), ndi kukonzekera koyenera mutha kukwera. Ziribe kanthu kusinthasintha kwanu pakadali pano, masewerawa ochokera kwa Nike master trainer a Rebecca Kennedy akuthandizani kuti mufike kumeneko. (Mukusinthasintha motani, kwenikweni? Tengani mayeso athu kuti mudziwe.)

Mothandizidwa ndi zida zina, mumachepetsa njira yanu yotambasulira pang'onopang'ono kuti musapumitse minofu. Kukhala wololera sikungofuna kudzionetsera! Kuyenda kwakukulu komwe mumakhala nako, kuli pachiwopsezo chochepa chovulala mukamachita masewera olimbitsa thupi kapena masewera. (Kutambasula kumathandizanso kuti mukhale okhazikika komanso kuti mukhale ndi mphamvu zolimba, chifukwa chake mumapambana.) Chitani izi tsiku lililonse ndipo mudzakhala mainchesi pang'ono pafupi ndi magawano nthawi iliyonse.

Momwe imagwirira ntchito: Gwiritsani ntchito mphindi imodzi mbali iliyonse.

Yomufunika: Kettlebell, bokosi la plyometric, mpira wa tenisi, ndi magawo awiri a yoga

Jefferson Curl

A. Imani pa bokosi la plyometric, mutanyamula kettlebell.

B. Ikani chibwano pachifuwa, kenako pindani pang'onopang'ono kudutsa msana, ndikubweretsa kettlebell pansi.

C. Pang'onopang'ono sinthani mayendedwe ndikubwereza.

Supine Hip Kusinthasintha

A. Gona chagada ndikukweza mwendo wakumanja kuchokera pansi ndikuweramira pamakona a digirii 90. Ikani mpira wa tenisi pa chiuno chanu chopindika, chofinyidwa pakati pa ntchafu ndi ntchafu.

B. Pang'onopang'ono kuwongola bondo lakumanja kuti mubweretse phazi lakumanja padenga, samalani kuti musamasule mpira wa tenisi.

C. Pang'onopang'ono pindani bondo lakumanja kuti mubwerere pamalo oyamba. Bwerezani mbali ina.

Lonjezerani ndi Kutulutsa Makina a Hamstring

A. Gona chagada ndi bondo lakumanzere ndi phazi lakumanzere pansi. Wongolani mwendo wamanja ndikuyika phazi lamanja pabokosi la plyometric patsogolo panu.

B. Bweretsani mwendo wakumanja molunjika kumaso.

C. Pang'onopang'ono mwendo wakumanja wocheperako ndikuwongolera kuti ubwerere poyambira. Bwerezani mbali ina

Hip Extension 2 Njira

1a. Gona m'mimba ndikugwada kwamanja ndikupumira pa yoga ndi mpira wa tenisi womwe umagwira kumbuyo kwa bondo lanu lamanja, pomwe mwana wa ng'ombe amakumana ndi khosi.

1b. Kukweza kuchokera mchiuno, kwezani mwendo wakumanja wopindidwa mainchesi angapo kuti mutulutse bondo pa yoga.

1c. Lembetsani bondo lamanja kuti mubwerere poyambira. Bwerezani mbali ina.

2 a. Yambani kugwada pansi ndi phazi lakumanzere pansi ndi bondo lamanja pansi ndi thaulo. Miyendo iyenera kukhala pamakona a digirii 90.

2b . Sungani bondo lakumanja cham'mbuyo mainchesi angapo kuti mulowe mkati.

2 c. sinthani mayendedwe kuti mutsetsere bondo lakumanja kuti mubwerere pomwe idayambira. Bwerezani mbali ina.

Lunge ku Hamstring Extension

A. Yambani pamalo omata ndi manja pansi pa mapewa ndi miyendo kumbuyo kwanu. Yendani m'malo othamanga, kubweretsa phazi lakumanja mpaka kunja kwa dzanja lamanja.

B. Sinthani kulemera kumbuyo pokweza chiuno ndikuwongola mwendo wakumanja kotero kuti chidendene chokha chili pansi.

C. Phimbani bondo lakumanja ndi m'chiuno m'munsi kuti mubwerere pamalo oyamba.

Kugawanika Kwasinthidwa Pogwiritsa Ntchito Ma block

A. Ndi thupi pakati pa magawo awiri a yoga, gwadani mwendo wakumanzere ndikutambasula mwendo wakumanja kutsogolo kwanu.

B. Manja a yoga pamakina a yoga kwinaku akutambasulira mwendo kumbuyo kwanu.

C. Kwezani kudzera pachifuwa. Izi zikuyenera kuwoneka ngati kugawanika kwakukulu.

M'kupita kwa nthawi, mudzatha kupindika pang'onopang'ono mikono yanu kuchokera kugawanika kosinthidwa ndikubweretsa pang'onopang'ono m'chiuno mpaka pansi, ndikugawanika kwathunthu.

Onaninso za