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Kukwera mmwamba

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kukwera mmwamba

The Step-up ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya miyendo yanu ndi glutes, zomwe zimathandiza kuti mukhale ndi mphamvu, muzikhala bwino komanso muzigwirizana. Ndikoyenera kwa aliyense, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa vuto likhoza kusinthidwa malinga ndi msinkhu wa masewera olimbitsa thupi. Anthu angafune kuphatikiza ma Step-ups m'chizoloŵezi chawo osati chifukwa cha ubwino wake wa toning komanso chifukwa amatha kusintha kayendedwe ka tsiku ndi tsiku, monga kukwera masitepe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukwera mmwamba

  • Yendani pa benchi ndi phazi lanu lakumanja, kukanikiza pansi ndikubweretsa phazi lanu lakumanzere kuti likumane ndi dzanja lanu lamanja kuti muyime pa benchi.
  • Gwirani kamphindi pamwamba, kusunga bwino ndikuwonetsetsa kuti kaimidwe kanu ndi kowongoka.
  • Mosamala bwererani pansi kuchokera pa benchi, kutsogolera ndi phazi lakumanja ndikutsatiridwa ndi kumanzere kuti mutsirize poyimirira pachiyambi.
  • Bwerezani masewera olimbitsa thupi posintha phazi lotsogolera nthawi iliyonse kuti muzichita masewera olimbitsa thupi.

Izinto zokwenza Kukwera mmwamba

  • **Sungani Kaimidwe Kabwino **: Nthawi zonse sungani msana wanu molunjika ndi chifuwa chanu m'mwamba panthawi yochita masewera olimbitsa thupi. Pewani kutsamira kutsogolo kapena kuzungulira msana wanu chifukwa izi zingayambitse kuvulala kwamsana. Gwirani ntchito pachimake pakuchita masewera olimbitsa thupi kuti mukhale ndi kaimidwe kabwino.
  • **Mayendedwe Oyendetsedwa**: Pewani kuchita masewera olimbitsa thupi mothamanga. Kusuntha kulikonse kuyenera kukhala kocheperako komanso koyendetsedwa, kuyambira poyambira mpaka potsika. Izi sizingothandiza kupewa kuvulala komanso kuwonetsetsa kuti mukugwira ntchito bwino ndi minofu yomwe mukufuna.
  • **Pewani Kugwiritsa Ntchito Momentum**: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mupite patsogolo. Izi sizolakwika chifukwa zimatengera ntchito kutali ndi minofu yanu ndikutha

Kukwera mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukwera mmwamba?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndizochita zolimbitsa thupi zomwe zimayambira pomwe zimayang'ana ma quadriceps, hamstrings, glutes, ndi minofu ya ng'ombe. Zimathandizanso kuwongolera bwino komanso kugwirizanitsa. Komabe, ndikofunikira kuti muyambe ndi sitepe yotsika ndikuwonjezera utali pang'onopang'ono pamene mphamvu zanu ndi bwino zikuyenda bwino. Nthawi zonse kumbukirani kusunga mawonekedwe oyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukwera mmwamba?

  • The Weighted Step-up: Mtunduwu umaphatikizapo kugwira ma dumbbells kapena kettlebells m'manja mwanu mukuchita masewera olimbitsa thupi kuti muwonjezere mphamvu.
  • Kukwera Kwambiri: Izi zimaphatikizapo kugwiritsa ntchito nsanja yapamwamba kuposa nthawi zonse, zomwe zimapangitsa kuti masewerawa akhale ovuta kwambiri ndipo amalimbana ndi glutes ndi hamstrings kwambiri.
  • Kupititsa patsogolo ndi Knee Kukweza: Kusiyanaku kumawonjezera kukweza bondo pamwamba pa sitepeyi, yomwe imapanga pachimake ndikuwongolera bwino.
  • Plyometric Step-up: Mtundu uwu umaphatikizapo kulumpha pamwamba pa sitepeyi, yomwe imawonjezera vuto la mtima ndikuthandizira mphamvu ndi mphamvu.

Izinto zokufunda ezishisa ezivumelekile Kukwera mmwamba?

  • Ma squats: Ma squats amaphatikiza magulu amtundu womwewo monga ma Step-ups - ma quadriceps, glutes, ndi hamstrings, komanso amathandizira pachimake, kupereka masewera olimbitsa thupi m'munsi kwambiri ndipo motero amawonjezera ma Step-ups.
  • Kukula kwa ng'ombe: Zochita izi zimayang'ana makamaka minofu ya ng'ombe, yomwe imagwiranso ntchito panthawi ya Step-ups, motero imapangitsa mphamvu ndi kupirira kwa m'munsi mwa mwendo, zomwe zimagwirizana ndi masewera olimbitsa thupi omwe amaperekedwa ndi Step-ups.

Amaxabiso angamahlekwane kanye Kukwera mmwamba

  • Kuchita masewera olimbitsa thupi kwa Barbell
  • Zolimbitsa thupi za Quadriceps
  • Zochita za toning ntchafu
  • Zolimbitsa thupi za Barbell za miyendo
  • Kukwera kumayenda ndi Barbell
  • Zochita zolimbitsa thupi ndi Barbell
  • Zochita za Quadriceps ndi ntchafu Barbell
  • Maphunziro owonjezera a minofu ya miyendo
  • Njira za Barbell za Quadriceps
  • Barbell Step-up polimbitsa thupi la ntchafu