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Khwerero Logwada Lolemera Ndi Swing

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Ndaga za kukhoma, Mapahu mamindruji.
IdivayisiWurumuhaye
Imimiselo eqhaphoDeltoid Anterior, Gluteus Maximus, Hamstrings, Quadriceps
Amashwa eqhaphoAdductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Soleus
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Ukuxhumana kwe Khwerero Logwada Lolemera Ndi Swing

The Weighted Kneeling Step with Swing ndi masewera olimbitsa thupi omwe amathandizira kukhazikika kwapakati, kuwongolera bwino, komanso kulimbitsa minofu yocheperako. Masewera olimbitsa thupi osunthikawa ndi abwino kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kuwonjezera mphamvu ndi kulumikizana. Mwa kuphatikiza masewera olimbitsa thupi muzochita zanu, mutha kuchita nawo magulu angapo a minofu, kukulitsa luso lanu logwira ntchito bwino, komanso kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Khwerero Logwada Lolemera Ndi Swing

  • Kusunga pachimake chanu ndi nsana wanu mowongoka, kwezani bondo lanu lakumanja kuchokera pansi ndikupita patsogolo, kubweretsa phazi lanu lakumanja kuti likumane ndi kumanzere kwanu.
  • Pamene mukupita patsogolo, gwedezani dumbbell mpaka kutalika kwa mapewa, ndikuwongoka mkono wanu.
  • Tsitsani dumbbell kumbuyo pamene mukubwerera kumalo oyambira, kugwada pa bondo lanu lakumanja ndi phazi lanu lakumanzere patsogolo.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kenako sinthani ndikugwada pabondo lanu lakumanzere ndikugwirizira dumbbell m'dzanja lanu lamanzere.

Izinto zokwenza Khwerero Logwada Lolemera Ndi Swing

  • Kusankha Kulemera: Sankhani kulemera komwe kumakutsutsani koma sikusokoneza mawonekedwe anu. Ngati kulemera kuli kolemera kwambiri, kungayambitse njira yosayenera, kuonjezera chiopsezo cha kuvulala. Ngati ndizopepuka, sizingakupatseni mphamvu zokwanira kuti zigwire bwino ntchito minofu yanu. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
  • Mayendedwe Olamuliridwa: Pewani kusuntha kulemera mwachangu kwambiri kapena mwamphamvu kwambiri. Kulakwitsa kofala kumeneku kungayambitse kutaya mphamvu ndi kuvulala komwe kungatheke.

Khwerero Logwada Lolemera Ndi Swing Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Khwerero Logwada Lolemera Ndi Swing?

Inde, oyamba kumene atha kuchita Weighted Kneeling Step with Swing exercise. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mukupanga mphamvu ndikukhala omasuka ndi kayendetsedwe kake, mukhoza kuwonjezera kulemera kwake pang'onopang'ono. Kumbukirani kuti nthawi zonse muzitenthetsa musanayambe masewera olimbitsa thupi ndikuziziritsa pambuyo pake. Ngati mukumva kupweteka panthawi yochita masewera olimbitsa thupi, siyani nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Khwerero Logwada Lolemera Ndi Swing?

  • Kugwada kwa Mkono Umodzi Ndi Swing: Mukusintha uku, mumangogwiritsa ntchito mkono umodzi kuti mugwedeze kulemera kwake, zomwe zimawonjezera kufunikira kwa pachimake ndi kumtunda kwanu kuti mukhale bata.
  • Khwerero Kugwada Kwambiri Ndi Kugwedezeka Kwambiri: M'malo motembenuza kulemera kutsogolo, mumagwedeza pamwamba, ndikuwonjezera zovuta za mapewa anu ndi kumtunda.
  • Khwerero Kugwada Kwambiri ndi Swing ndi Squat: Mutatha kuponda ndi kugwedeza kulemera, mumawonjezera squat musanabwerere kumalo ogwada, ndikuwonjezera mphamvu ya thupi lanu lakumunsi.
  • Khwerero Kugwada Kwambiri Ndi Swing ndi Kupotoza: Pamene mukugwedeza kulemera, mumapotozanso torso yanu, ndikupangitsa minofu yanu yapakati kwambiri.

Izinto zokufunda ezishisa ezivumelekile Khwerero Logwada Lolemera Ndi Swing?

  • Squats: Squats, monga Weighted Kneeling Step with Swing, imayang'ana kumunsi kwa thupi, makamaka m'chiuno, glutes, ndi ntchafu. Zimathandizanso kuwongolera bwino komanso kaimidwe kanu, zomwe zingapindulitse magwiridwe antchito anu ndi chitetezo chanu mukamachita Weighted Kneeling Step with Swing.
  • Ma Deadlifts: Ma Deadlifts amaphatikizana ndi Kugwada kwa Weighted ndi Swing polimbitsa ma hamstrings, glutes, ndi minofu yakumbuyo yakumbuyo. Mphamvu zowonjezeredwa ndi kukhazikika kuchokera ku ma deadlifts zingathandize kupititsa patsogolo mphamvu ndi luso la kusinthasintha kwanu mu masewera olimbitsa thupi a Weighted Kneeling Step.

Amaxabiso angamahlekwane kanye Khwerero Logwada Lolemera Ndi Swing

  • Khwerero Chogwada Cholemera ndi Zolimbitsa Thupi
  • Zochita zolimbitsa thupi za Quadriceps
  • Hamstrings kulimbitsa thupi ndi zolemera
  • Zochita za toning ntchafu
  • Zochita zolemetsa za minofu ya mwendo
  • Zochita zogwada
  • Kulimbitsa thupi kwa swing
  • Zochita zolimbitsa thupi zotsika
  • Kuchita masewera olimbitsa thupi Kumagwada
  • Kulimbitsa ntchafu ndi hamstring ndi zolemera