Njira Zina 8 Zolimbitsira Ntchito Yowonjezera Mwendo

Zamkati

• Zovuta
• Minofu inagwira ntchito
• Zochita zina
• 1. Zowonjezera mwendo wa bodyweight
• Kuti muchite izi:
• 2. Zowonjezera mwendo
• Kuti muchite izi:
• 3. Amphaka
• Kuti muchite izi:
• 4. Bweretsani mapapu
• Kuti muchite izi:
• 5. Magulu ogawanitsa aku Bulgaria okhala ndi ma dumbbells
• Kuti muchite izi:
• 6. Zowonjezera
• Kuti muchite izi:
• 7. Masewera oyendetsa njinga
• Kuti muchite izi:
• 8. Mapapu ammbali
• Kuti muchite izi:
• Chifukwa chiyani njira zina ndizabwino
• Nthawi yolankhulirana ndi pro pro
• Mfundo yofunika

Kutambasula mwendo, kapena kutambasula bondo, ndi mtundu wa zolimbitsa thupi zolimbitsa thupi. Ndikusuntha kwabwino kwambiri kolimbitsa ma quadriceps anu, omwe ali kutsogolo kwa miyendo yanu yakumtunda.

Zowonjezera mwendo zimachitika pamakina owonjezera mwendo. Mumakhala pamakina ndi cholemera cholemera pamwamba pa miyendo yanu yakumunsi. Kenako mumagwiritsa ntchito ma quads anu kupititsa patsogolo maondo anu ndikukweza miyendo yanu yakumunsi.

Ngakhale kutambasula mwendo ndikulimbitsa thupi kwambiri kwa quad, mwina sikungakhale kuyenda kothandiza kwambiri.

Zovuta

Kupatula ma quads, zolimbitsa thupi sizigwira ntchito yamtundu uliwonse. Sizothandiza pokonzanso mphamvu yonse ya mwendo.

Zimapanganso zovuta pamabondo, zomwe zimawonjezera ngozi yovulala. Komanso, sizowoneka bwino chifukwa mumafunikira makina apadera.

Mutha kuchita masewera olimbitsa thupi m'malo mokulitsa mwendo. Njira izi sizimangogwira ntchito ma quads, komanso minofu ina yamiyendo. Amakhalanso ochepa nkhawa pamaondo.

Musanachite chizolowezi chochita masewera olimbitsa thupi, kambiranani ndi dokotala poyamba. Dokotala wanu akhoza kufotokoza momwe mungakhalire otetezeka mukamagwira ntchito.

Minofu inagwira ntchito

Zochita zokulitsa mwendo zimayang'ana quadriceps femoris.

Ma quadriceps ndi gulu la minofu kutsogolo ndi mbali ya ntchafu yanu.

Izi zikuphatikiza:

• rectus femoris
• chachikulu
• Zambiri
• dzina loyamba

Monga gulu, ma quads ndiye minofu yayikulu kwambiri mthupi la munthu. Cholinga cha gulu lamtunduwu ndikukulitsa mawondo anu.

Ma quads olimba ndiofunikira pakuyenda, kunyinyirika, komanso kukhazikika.

Zochita zina

1. Zowonjezera mwendo wa bodyweight

Mutha kuwonjezera zowonjezera mwendo mutakhala pampando wabwinobwino. Izi zidzalimbikitsa ma quads osagwiritsa ntchito kulemera kowonjezera.

Zimakhalanso zochepa kupsinjika pa mawondo. Ngati muli ndi vuto la mawondo, zowonjezera mwendo wolimba popanda makina zitha kukhala njira yabwino.

Kuti muchite izi:

1. Khalani pampando. Bzalani mapazi anu pansi, m'lifupi-m'lifupi padera.
2. Wongolani msana wanu.
3. Lonjezani bondo lanu lakumanja kuti muthe kukweza mwendo wanu wakumanja.
4. Bwererani poyambira.
5. Yambani ndi magulu awiri a maulendo 10 mpaka 12. Bwerezani ndi mwendo wamanzere.

2. Zowonjezera mwendo

Kutambasula mwendo kuyimirira kumalimbitsa maziko anu ndi ma quads, ndikupereka maubwino ofanana ndi kukulitsa mwendo pamakina. Zimathandizanso kuti mukhale ndi mgwirizano komanso mgwirizano.

Kuti muchite izi:

1. Ikani mapazi anu m'chiuno-m'lifupi padera. Sungani mapewa anu kutali ndi makutu anu.
2. Gwiritsani ntchito maziko anu. Kwezani phazi lanu lakumanja 1 kapena 2 mainchesi pansi.
3. Pindani bondo lanu lakumanja kuti mutumize phazi lanu lakumanja.
4. Wongolani bondo lanu lakumanja kuti mutambasule mwendo wanu patsogolo panu.
5. Yambani ndi magulu awiri a maulendo 10 mpaka 12. Bwerezani ndi mwendo wamanzere.

Kuti zikhale zovuta, onjezerani kulemera kwa akakolo kuphazi lomwe mukukweza. Muthanso kupuma dzanja lanu pakhoma kuti muthandizidwe.

3. Amphaka

Squat ndi masewera olimbitsa thupi omwe amalimbana ndi ma quads anu. Imaphatikizanso minofu mu:

• pachimake
• mbuyo
• mchiuno
• miyendo yakumunsi

Kuti muchite izi:

1. Imani ndi mapazi anu mulifupi. Tembenuzani zala zanu pang'ono kunja. Mangani manja anu palimodzi kapena muwayike m'mbali mwanu. Kokani mapewa anu pansi.
2. Gwiritsani ntchito maziko anu ndikuwongola msana wanu. Kokani m'chiuno mmbuyo ndikugwada.
3. Lembetsani m'chiuno mpaka ntchafu zanu zakutsogolo zikufanana ndi pansi. Ikani maondo anu pamwamba pamiyendo yanu.
4. Kankhirani zidendene zanu ndikuyimirira.
5. Yambani ndi magulu awiri a maulendo 10 mpaka 12.

Kuti mudzitsutse, gwiritsani kettlebell kapena dumbbell mukamachita masewera.

4. Bweretsani mapapu

Sinthani mapapu, monga kuwonjezera miyendo, kulimbitsa ndi kuyika ma quads anu.

Amayambitsanso ma glute, ma hamstrings, ndi pachimake, kuti mupeze kulimbitsa thupi kwamphamvu kwambiri.

Kuti muchite izi:

1. Imani ndi mapazi anu pafupi.
2. Bweretsani phazi lanu lakumanja. Gwetsani bondo lanu lamanja mpaka madigiri 90.
3. Kankhirani kuphazi lanu lamanja kuti mubwerere poyambira.
4. Bwerezani ndi mwendo wamanzere kuti mumalize kubwereza kamodzi.
5. Yambani ndi magulu awiri a maulendo 10 mpaka 12.

5. Magulu ogawanitsa aku Bulgaria okhala ndi ma dumbbells

Gulu lachigawenga la Bulgaria limayang'ana ma glute ndi chiuno chanu. Ikugwiritsanso ntchito ma hamstrings anu ndi ma quads, ndikupangitsa kuti ikhale njira yowonjezera yowonjezera mwendo.

Kuti muchite izi, mufunika dumbbell ndi benchi. Benchi iyenera kukhala yokwera mpaka mawondo kapena kutsika pang'ono.

Kuti muchite izi:

1. Imani ndi msana wanu pabenchi. Gwirani cholumikizira ndi manja awiri ndikuyika zigongono motsutsana ndi thupi lanu.
2. Gawani miyendo yanu mumayendedwe, mutapuma pamwamba pa phazi lanu lamanja pa benchi. Bzalani phazi lanu lakumanzere pansi.
3. Pindani mwendo wanu wamanzere kuti muchepetse bondo lanu lakumanja. Dzichepetseni mpaka ntchafu yanu yakumanzere ikufanana ndi pansi ndipo bondo lanu lamanja limakhudza pansi.
4. Kankhirani mu phazi lanu lakumanzere ndikubwerera poyambira.
5. Yambani ndi magulu awiri a maulendo 10 mpaka 12. Sinthani miyendo ndikubwereza.

Bulgarian split squat imafuna kuchita bwino. Ngati mwatsopano pa kusunthaku, yesani kopanda dumbbell kaye. Mutha kuwonjezera chododometsa mukazolowera mayendedwe.

6. Zowonjezera

Masitepe amakuthandizani kulimbikitsa ma quads, glutes, ndi chiuno chanu. Amathandizanso kuyenda bwino komanso kuyenda mchiuno.

Mufunika benchi kapena bokosi lomwe limakhala lokwera mpaka bondo kapena lotsika pang'ono.

Kuti muchite izi:

1. Imani moyang'anizana ndi benchi ndi mapazi anu m'chiuno-mulifupi. Ikani manja anu m'chiuno mwanu ndikuwongola chifuwa chanu.
2. Ikani phazi lanu lamanja pamwamba pa benchi. Ikani bondo lanu lamanja pamwendo wanu wakumanja.
3. Chotsani phazi lanu lamanzere kuti mupite m'bokosilo. Ikani phazi lanu lamanzere pafupi ndi phazi lanu lakumanja ndikuyimirira molunjika.
4. Yendetsani phazi lanu lakumanja mmbuyo mpaka pansi. Bwerezani ndi phazi lanu lakumanzere kuti mubwerere poyambira.
5. Yambani ndi magulu awiri a maulendo 10 mpaka 12.

7. Masewera oyendetsa njinga

Wokwera njinga, kapena quad squat, ndi njira ina yowonjezera mwendo.

Mapazi anu adayikidwa pafupi ndipo zidendene zanu zimakwezedwa. Izi zimathandizira kuti chiuno chanu chiziyenda molunjika, zomwe zimapangitsa ma quads anu kugwira ntchito molimbika.

Mufunika mbale yolemera kapena yokhotakhota yomwe ili pafupifupi mainchesi atatu.

Kuti muchite izi:

1. Imani ndi mapazi anu pafupi.
2. Pumulani zidendene zanu pa mbale kapena pakhosi. Sungani manja anu pamodzi kapena kutsogolo.
3. Konzani maziko anu.
4. Bwerani maondo anu ndikumira pang'onopang'ono m'chiuno mwanu mpaka mutakhazikika pamiyendo yanu.
5. Imani kuti mubwerere poyambira.
6. Yambani ndi magulu awiri a maulendo 10 mpaka 12.

Mukayamba kulimba, mutha kukhala ndi cholumikizira m'manja.

8. Mapapu ammbali

Mapapu ammbali, kapena mapapu ofananira nawo, yambitsani matako anu, m'chiuno, ndi ma quads.

Kuti muchite izi:

1. Imani ndi mapazi anu kutambasula m'chiuno. Yang'anani zala zanu kutsogolo. Sungani manja anu pamodzi kapena kutsogolo.
2. Gwiritsani ntchito maziko anu. Yendetsani phazi lanu lamanja kumbali, ndikubwezeretsanso m'chiuno mwanu ndikusunthira kulemera kwanu.
3. Pitirizani mpaka msana wanu wakumanja uzere ndi phazi lanu lamanja.
4. Kankhirani kuphazi lanu lamanja kuti mubwerere poyambira.
5. Bwerezani ndi mwendo wamanzere kuti mumalize kubwereza kamodzi.
6. Yambani ndi magulu awiri a maulendo 10 mpaka 12.

Chifukwa chiyani njira zina ndizabwino

Zowonjezera mwendo ndizabwino ngati mukufuna kuyang'ana pa ma quads anu. Koma ngati mukufuna kukonza mphamvu yonse ya mwendo, ndibwino kuti mupange njira zina.

Njira zowonjezera zamiyendo zimakhala ndi minofu yambiri yamiyendo, monga ma glute ndi ma hamstrings. Zochita zina zimagwiranso ntchito pachimake, zomwe ndizofunikira kuti mukhale okhazikika komanso osamala.

Zosankhazi zimapereka kulimbitsa thupi kopitilira muyeso pamakina pamakina. Kuphatikiza apo, machitidwe ena amachepetsa chiopsezo chovulala chifukwa samapanikizika kwambiri m'maondo. Izi zitha kukhala zabwino ngati muli ndi bondo ngati nyamakazi.

Nthawi yolankhulirana ndi pro pro

Ngati mwangoyamba kumene kuphunzira zamphamvu, lankhulani ndi othandizira kapena ophunzitsira. Amatha kupanga pulogalamu yolimbitsa thupi yomwe ili yoyenera mulingo wanu wonse wathanzi komanso kulimbitsa thupi.

Pitani kwa katswiri ngati muli ndi vuto la bondo, mwendo, kapena mchiuno. Mungafune kuyang'aniridwa kuti muchite bwino mwendo.

Muyeneranso kuyankhula ndi wodwalayo kapena wophunzitsa ngati mukuchira kuvulala, ngati mwendo wosweka. Amatha kukupatsani zosintha kutengera zosowa zanu.

Mfundo yofunika

Kuchita zowonjezera miyendo pamakina kudzagwira ntchito ma quads, koma sikulimbitsa minofu ina iliyonse.

Pali zolimbitsa thupi zambiri zomwe mungachite m'malo mopititsa patsogolo mwendo. Njira izi zimakhudza minofu yambiri, chifukwa chake mudzapeza masewera olimbitsa thupi.

Kusunthaku sikuchepetsanso nkhawa pamabondo, chifukwa chake amachepetsa chiopsezo chovulala.

Ngati simukudziwa momwe mungachitire masewerawa, funsani wophunzitsa nokha kapena akatswiri ena olimbitsa thupi. Atha kukuwonetsani momwe mungachitire izi mosunthika bwino komanso moyenera.