Yesani Kulimbitsa Thupi Lamatako Ili Nthawi Ina Mukungoyenda

Zamkati

• Skater Stride
• Sumo Squat ndikukweza
• Mphamvu ya Lunge yokhala ndi Leg Lift
• Mtsinje Wapamwamba
• Onaninso za

Chodabwitsa: Kuyenda kwanu kwapakati sikungathandize kwambiri kulimbitsa matako anu. "Kuyenda pamtunda sikukufuna kuti muzitha kulumikizana bwino, ndiye kuti sizithandiza kwenikweni," atero a Wayne Westcott, Ph.D., wamkulu wofufuza zolimbitsa thupi ku South Shore YMCA ku Quincy, Massachusetts. M'malo mwake, ntchitoyi imagwiritsidwa ntchito kwambiri pamiyendo yanu.

Kuti muyambe kuchita masewera olimbitsa thupi mukamayenda, ingochitani masewera olimbitsa thupi pang'ono panjira yanu. Kuti muyambe, yesani kulimbitsa thupi koyenda kumeneku poyenda mwamphamvu komwe kumayang'ana ma glutes, miyendo, ndi kupitirira. (Ngati cholinga chanu ndicho kuchepetsa thupi, yesani masewera olimbitsa thupi kwambiri.)

Momwe imagwirira ntchito: Pofuna kulimbitsa thupi kwambiri, akutero Tina Vindum wophunzitsa komanso kuyenda kwa mphindi 5, chitani chimodzi mwazolimbitsa thupi zoyenda bwino kwambiri zomwe zawonetsedwa pano, kenako mubwereze mpaka mutachita zonse zinayi.

Zomwe mukufuna: Nsapato zoyenda ndi malo otseguka. Ngati njira yanu ili ndi zitunda, muthane nawo poyenda nthawi iliyonse yomwe njirayo igwera mokhazikika - kapena masitepe ena — kuti mupindule kwambiri ndi zofunkha.

Skater Stride

Amayang'ana ma quads, matako, chiuno, oblique, kumbuyo, ndi ma triceps

A. Mukamayenda, tengani gawo lalikulu mozungulira kupita kumanja ndi phazi lamanja, zala zanu zikuloza kutsogolo (osati kumanja).

B. Ikani kulemera mwendo wakumanja ndikumira mu lunge, ndikubweretsa dzanja lamanzere kutsogolo ndi lamanja kumbuyo, kuwoloka mwendo wamanzere kumbuyo kumanja kuti phazi likweze pamwamba panthaka.

C. Gwedezani mwendo wamanzere kutsogolo ndi kumanzere kupita ku phazi lamanzere. Dulani mwendo wakumanja kumanzere, phazi kuchoka pansi, ndi dzanja lamanja kutsogolo ndi lakumanzere kumbuyo.

Chitani masitepe 25 mbali iliyonse, kusinthana miyendo.

Sumo Squat ndikukweza

Zolinga za quads, ntchafu zamkati ndi zakunja, matako, chiuno, kumbuyo, mapewa, ndi biceps

A. Mukamayenda, tembenukani kuti mbali yanu yakumanja ikuyang'ane "kutsogolo" (kapena kukwera), zibakera pafupi ndi m'chiuno.

B. Kwezani phazi lakumanja, lopindika, kuti mutenge sitepe yayikulu yakumanja.

C. Tsikirani mu squat yayikulu ndikukweza manja onse mmwamba mu V.

D. Kudzuka ndi mwendo wakumanja, mikono yakumunsi kwinaku mukukweza mwendo wina kumanzere, phazi limasinthasintha.

E. Yendani phazi lakumanzere pafupi ndi kumanja.

Kuchita 12 kubwereza; bwerezani zolimbitsa thupi zoyenda ndi mbali yakumanzere yoyang'ana kutsogolo.

Mphamvu ya Lunge yokhala ndi Leg Lift

Amalimbitsa ma quads, ma hamstrings, matako, chiuno, mikono, ndi abs

A. Kuyenda, kuyenda patsogolo ndi mwendo wakumanzere, mawondo onse atapindika madigiri 90.

B. Manja ali zibakera ndi zigongono zopindika madigiri 90, bweretsani nkhonya yakumanja mphuno, kumanzere kwanu.

C. Kulemera kwa mwendo kumanzere, kuwongola; manja otsika ndikukweza mwendo wakumanja ndikutuluka mozungulira mozungulira momwe mungathere.

D. Bweretsani mwendo wakumanja m'mphuno; bwerezani mbali imeneyo.

Chitani maulendo 25 pa mwendo, mbali zosinthana.

Mtsinje Wapamwamba

Zolinga za quads, ng'ombe, chiuno, matako, ndi abs

A. Mukamayenda, khalani omangika ndi kukweza bondo lakumanzere mwakathithi kutsogolo kwa thupi, ndikumanja. Imodzi pindikani chigongono chakumanja madigiri 90, ndikubweretsa kupyola thupi kulanja lamanzere. (Swing chigongono chakumanzere kubwerera kuti chisagwirizane.)

B. Gwiritsani 1 kuwerengera, kenako tsitsani phazi lamanzere kuti mupite patsogolo. Bwerezani ndi mwendo wakumanja. (Zambiri: Njira Zabwino Kwambiri Zoyeserera ndi Yoga)

Chitani maulendo 25 pa mwendo, mbali zosinthana.

Onaninso za