Zochita za Quad ndi Hamstring Zolimbitsa Maondo Oipa

Zamkati

• Chidule
• 1. Chingwe chokhazikika m'chiuno
• Pitani ku mulingo wotsatira
• 2. Anakhala pansi kutambasula mwendo
• 3. Khoma loyang'anizana ndi mipando yamipando
• Pitani ku mulingo wotsatira
• 4. Kutsika kwamatabwa ndi mawondo
• Kutenga
• 3 HIIT Isunthira Kulimbitsa Thupi

Chidule

Kukhoza kuyenda mosavuta ndi mphatso yayikulu, koma nthawi zambiri siyiyamikiridwa mpaka itayika.

Mukatenga nthawi yolimbitsa minofu yoyandikana nayo ya bondo, mutha kupewa zopweteka zambiri zomwe zingachitike pakapita nthawi. Izi zidzakuthandizani kuti muzisangalala ndi zochitika za tsiku ndi tsiku zomwe mumakonda popanda zopweteka kapena zovuta.

Zochita izi zimalimbikitsa kulimbitsa magulu akulu am'mimba omwe amakhudza kuyenda kwa bondo lanu. Kulimbitsa ma hamstrings ndi ma quadriceps kuyenera kuwonedwa ngati kuyeserera kwapawiri m'malo moyenda palokha.

Zochita zochepa zochepa zomwe zimamalizidwa tsiku lililonse zidzaonetsetsa kuti muli ndi mphamvu komanso kusinthasintha kofunikira kuti muziyenda momasuka popanda kupweteka.

1. Chingwe chokhazikika m'chiuno

Kutha kugwada mchiuno ndikugwiritsa ntchito ma glute ndi tinthu tating'onoting'ono tomwe timadzikoka kuti mutengeko kumbuyo kumathandizira kwambiri momwe mphamvu imadutsira pabondo. Kulimbitsa minofu imeneyi kumatha kuteteza bondo.

Zida zofunikira: kulemera kopepuka (ngati mukufuna)

Minofu imagwira ntchito: pachimake, hamstrings, ndi glutes

1. Imani chilili ndi mapazi anu kufanana. Ayenera kukhala otalikirana kutalika m'chiuno. Ikani manja anu m'chiuno mwanu.
2. Ndikukhotakhota kumbuyo kwamaondo, zimadalira pang'onopang'ono kuchokera mchiuno. Sinthani kulemera kwa mapazi anu kumbuyo kwanu pamene "mubwerera" kumbuyo kwanu kumbuyo.
3. Mukafika pamalo omwe amatambasula nthambo zanu osapindika konse m'chiuno, siyani ndikubwerera kumtunda.
4. Onetsetsani kuti mukufinya ma glute ndi ma hamstrings anu mpaka mukafika pamwamba.
5. Chitani 2 mpaka 3 seti ya kubwereza 12 mpaka 15.

Pitani ku mulingo wotsatira

Ngati kumaliza muyezo wa m'chiuno ndi kophweka kwa inu (ndipo mwayesapo kale kuchita ndi kulemera), yesetsani kuchita mwendo umodzi.

1. Imani ndi mwendo umodzi. Ikani manja anu m'chiuno mwanu.
2. Ndikupindika kumbuyo kwa bondo, kutsogolo kutsogolo pa mwendo umodzi pamene mwendo winawo umabwerera kumbuyo kumbuyo kwako. Chitani izi mpaka mukumva kutambasula kwathunthu mu khosi la mwendo lomwe mwayimapo.
3. Ndi chiuno chofika pansi, gwiritsani ntchito mwendo wanu umodzi ndikumangirira kuti muyime.
4. Popanda kukhudza pansi, malizitsani 2 mpaka 3 a 8 mpaka 12 reps mwendo uliwonse.

2. Anakhala pansi kutambasula mwendo

Madigiri angapo omaliza ofunikira kukulitsa mwendo wathunthu amachokera ku minofu mu ma quads otchedwa vastus medialis. Ntchitoyi ikuthandizani kulimbikitsa ma quads anu.

Zida zofunikira: 1- mpaka 3-mapaundi kulemera (mwakufuna)

Minofu imagwira ntchito: alireza

1. Yambani kukhala pampando pamalo owongoka. Msana wanu uyenera kukhala wolimba.
2. Lonjezani mwendo umodzi kutsogolo kufikira utawongoka kwathunthu koma osatsekedwa.
3. Kuti mufike bwino, onetsetsani kuti mwendowo ukufanana kwathunthu pansi ndipo akakolo amasunthidwa mpaka bondo, zala zakumaso.
4. Pepani phazi kubwerera pansi ndikubwereza.
5. Lembani 2 mpaka 3 seti yobwereza 8 mpaka 12 pa mwendo uliwonse.

3. Khoma loyang'anizana ndi mipando yamipando

Kuti muwonetsetse kuti muli ndi mawonekedwe oyenera ndipo mukugwiritsa ntchito minofu yolondola pantchitoyi, muyenera kuyamba poyang'ana khoma kapena khomo lotseguka.

Zida zofunikira: muyezo tebulo mpando

Minofu imagwira ntchito: Minofu yonse m'thupi lotsika

1. Imani pafupi phazi limodzi kuchokera kukhoma lomwe mukukumana nalo. Ikani mpando kumbuyo kwanu. Iyenera kukhala pamtunda wokwanira kuti mukhale pansi.
2. Kuyang'ana kutsogolo ndi mapazi anu kufanana ndi kutalika kwa m'chiuno patali, pang'onopang'ono dzitsitseni pansi (musamayike) kuti mukhale pampando. Chitani izi osatembenuzira mutu, nkhope, manja, kapena mawondo anu kukhoma.
3. Paulendo wonse, konzekerani maziko anu. Yendetsani pansi kudzera m'miyendo yanu ndikuyimirira mmbuyo. Muyenera kutseka m'chiuno mwanu ndikukhazikika.
4. Lembani 2 mpaka 3 seti ya 8 mpaka 12 yobwereza.

Pitani ku mulingo wotsatira

Ngati mutha kukhala pampando mosavuta, ndiye nthawi yoti mukwere ndikukwaniritsa zozungulira zingapo mwendo umodzi.

1. Imani mwendo umodzi ndikutsitsa mwendo wina pansi. Sungani manja anu kunja kwa chiuno chanu moyenera.
2. Pa mwendo umodzi, pang'onopang'ono yambani kukhala pampando wopanda kutsikira.
3. Kuyika phazi loyang'ana pansi, osagwiritsa ntchito manja anu kapena kutaya malire, konzekerani maziko anu ndikuyimirira.
4. Lembani 2 mpaka 3 seti yobwereza 5 mpaka 8 pa mwendo uliwonse.

4. Kutsika kwamatabwa ndi mawondo

Kuyenda, kuthamanga, ndi zina zambiri zolimbitsa thupi zimafunikira kuti thupi lanu lizigwira mwendo umodzi kwinaku mukugwedeza mutu wa mwendo wina. Ntchitoyi ikuthandizani kuti muzigwira ntchito nthawi imodzi.

Zida zofunikira: palibe

Minofu imagwira ntchito: quadriceps, pachimake, ndi hamstrings

1. Gonani pansi mutagona pamalo okwera pamawondo anu.
2. Kwezani mwendo umodzi pansi. Flex bondo lanu kuti likubweretseni chidendene chakumaso kwanu, kuti mutenge khosi lanu.
3. Popanda kugwetsa mwendo kapena chiuno, kwezani mwendowo ndikubwereza.
4. Lembani 2 mpaka 3 seti yobwereza 8 mpaka 12 pa mwendo uliwonse.

Kutenga

Aliyense ayenera kukhala ndi kuthekera kosuntha popanda kupweteka m'mawondo. Izi ndi zoona mosasamala zaka zanu kapena luso lanu. Zochita izi ndizabwino kumaliza kunyumba kwanu, kuofesi panthawi yopuma pang'ono, kapena kumalo azolimbitsa thupi kwanuko.

Dziwani momwe mumamvera mukamachita izi. Ngati kupweteka kapena kusapeza kukupitilira kapena kukuwonjezeka, funsani dokotala wanu.

3 HIIT Isunthira Kulimbitsa Thupi