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Kugwada kwa Dumbbell Gwirani Kuti Muyime

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Anterior, Gluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Deltoid Lateral, Serratus Anterior, Soleus, Triceps Brachii
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Ukuxhumana kwe Kugwada kwa Dumbbell Gwirani Kuti Muyime

Dumbbell Kneeling Hold to Stand ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo glutes, quads, hamstrings, ndi core, kupereka thupi lonse. Ndizoyenera kwa anthu amagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kutengera mphamvu ndi chipiriro cha munthu aliyense. Zochita izi ndi zabwino kwa iwo omwe akufuna kuwongolera bwino, kulumikizana, komanso kulimbitsa thupi, chifukwa amatsanzira mayendedwe a tsiku ndi tsiku, zomwe zimapangitsa kuti ntchito za tsiku ndi tsiku zikhale zosavuta kuchita.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kugwada kwa Dumbbell Gwirani Kuti Muyime

  • Pang'onopang'ono tsitsani thupi lanu kumalo ogwada, choyamba ndikuyika bondo lanu lakumanja pansi, ndikutsatiridwa ndi bondo lanu lakumanzere.
  • Gwirani malo ogwada awa kwa masekondi angapo, kuonetsetsa kuti msana wanu ndi wowongoka ndipo pachimake chanu ndi chochita.
  • Kuti muyime mmbuyo, choyamba kwezani bondo lanu lakumanja pansi ndikuyika phazi lanu lakumanja pansi, ndikutsatiridwa ndi phazi lanu lakumanzere, pogwiritsa ntchito mphamvu za miyendo yanu ndi glutes.
  • Bwerezaninso izi kuti mubwereze kuchuluka komwe mukufuna, ndikusinthanitsa mwendo wakutsogolo nthawi iliyonse mukagwada ndikuyimirira.

Izinto zokwenza Kugwada kwa Dumbbell Gwirani Kuti Muyime

  • Fomu Yolondola: Mukagwada, onetsetsani kuti bondo lanu liri pansi pa chiuno chanu, ndipo phazi lanu liri lathyathyathya pansi. Mukayimirira, mapazi anu ayenera kukhala motalikirana ndi chiuno. Pewani kuthamangira mumayendedwe ndikuyang'ana pakusintha kowongolera, kosalala kuchokera kugwada mpaka kuyima ndi mosemphanitsa.
  • Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Ngati ma dumbbell ndi olemera kwambiri, mutha kutaya mawonekedwe ndikudzivulaza nokha. Kumbali ina, ngati ali opepuka kwambiri, simupeza phindu lazochitazo.
  • Kusamala: Kuchita zimenezi kumafuna kusamala bwino. Kuti muthe kukhazikika, yang'anani kutsogolo ndikuyang'ana pamalo okhazikika omwe ali patsogolo panu. Pewani kuyang'ana pansi kapena kutseka kwanu

Kugwada kwa Dumbbell Gwirani Kuti Muyime Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kugwada kwa Dumbbell Gwirani Kuti Muyime?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Kneeling Hold to Stand. Komabe, ayenera kuyamba ndi zolemera zopepuka mpaka atakhala omasuka ndi kayendetsedwe kake ndipo amatha kukhala ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi. Ndibwinonso kukhala ndi chitsogozo kuchokera kwa katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba, kuwonetsetsa kuti masewerawa akuchitika moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kugwada kwa Dumbbell Gwirani Kuti Muyime?

  • Kugwada kwa Dumbbell Gwirani Kuti Muyime ndi Bicep Curl: M'malo mongogwira ma dumbbells m'mbali mwanu, phatikizani bicep curl mukakhala poyimirira kuti mugwire manja anu kwambiri.
  • Kugwada kwa Dumbbell Gwirani Kuti Muyime ndi Kukweza Kwambiri: Kusiyanaku kumaphatikizapo kukweza ma dumbbells kumbali mpaka kutalika kwa mapewa mukakhala poyima, ndikuwonjezera zovuta zina pamapewa anu ndi kumtunda.
  • Kugwada kwa Dumbbell Gwirani Kuti Muyime ndi Squat Yakutsogolo: Mukayimirira, chitani squat yakutsogolo poweramitsa mawondo anu ndikutsitsa m'chiuno mwanu, zomwe zingapangitse ma quads anu, hamstrings, ndi glutes kwambiri.
  • Bondo la Dumbbell Limodzi-mwendo

Izinto zokufunda ezishisa ezivumelekile Kugwada kwa Dumbbell Gwirani Kuti Muyime?

  • Mapapu amathanso kuthandizira masewera olimbitsa thupi a Dumbbell Kneeling Hold to Stand pamene akugwira ntchito pamagulu omwewo a minofu, kuwongolera bwino komanso kugwirizanitsa, komanso kupititsa patsogolo luso loyenda bwino kuchokera kumalo amodzi kupita ku ena.
  • Ma Deadlifts ndi masewera ena opindulitsa ophatikizana ndi Dumbbell Kneeling Hold to Stand chifukwa amaloza unyolo wakumbuyo, kuphatikiza ma hamstrings ndi ma glutes, omwe ndi ofunikira pagawo loyima la masewerawo.

Amaxabiso angamahlekwane kanye Kugwada kwa Dumbbell Gwirani Kuti Muyime

  • Kugwada kwa Dumbbell to Standing exercise
  • Quadriceps kulimbitsa ndi dumbbells
  • Kuchita masewera olimbitsa thupi ndi dumbbells
  • Dumbbell Kneeling Hold to Stand to Stand maphunziro
  • Momwe mungapangire Dumbbell Kneeling Hold kuti Muyime
  • Zochita za Dumbbell za ntchafu
  • Kuchita masewera olimbitsa thupi kwa Dumbbell Kneeling Stand
  • Zolimbitsa thupi za Quadriceps pogwiritsa ntchito dumbbells
  • Njira ya Dumbbell Kneeling Hold to Stand
  • Kulimbitsa thupi kwa Dumbbell kuti muchepetse mphamvu zathupi.