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Kukweza Mwendo Umodzi wa Ng'ombe

Umakhi woMsebenzi

Inhloko yeziNdawoMakondo.
IdivayisiMigergo
Imimiselo eqhaphoGastrocnemius
Amashwa eqhaphoSoleus
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Ukuxhumana kwe Kukweza Mwendo Umodzi wa Ng'ombe

The One Leg Ng'ombe Kukweza ndi masewera olimbitsa thupi omwe amalimbitsa ndi kumveketsa minofu ya ng'ombe, komanso kuwongolera bwino komanso kukhazikika. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika. Zochita izi ndizopindulitsa makamaka kwa othamanga, othamanga, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za thupi ndi kupirira, komanso kupititsa patsogolo kukhazikika kwa akakolo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukweza Mwendo Umodzi wa Ng'ombe

  • Kwezani phazi limodzi pansi, kugwada bondo lanu ku madigiri 90 kuti muyime pa mwendo umodzi.
  • Pang'onopang'ono kwezani thupi lanu m'mwamba pokankhira pansi pa mpira wa phazi lanu loyimirira, kukweza chidendene chanu m'mwamba momwe mungathere.
  • Gwirani izi kwa kamphindi, kuyang'ana kwambiri kugunda kwa minofu yanu ya ng'ombe.
  • Pang'onopang'ono tsitsani chidendene chanu pansi kuti mutsirize kubwereza kamodzi, kenaka bwerezani zolimbitsa thupi zomwe mukufuna kuti mubwererenso musanasinthe mwendo wina.

Izinto zokwenza Kukweza Mwendo Umodzi wa Ng'ombe

  • Mayendedwe Oyendetsedwa: Kwezani chidendene chanu kuchokera pansi pokankhira mmwamba pamipira ya phazi lanu. Onetsetsani kuti kayendetsedwe kake kakuchedwa komanso koyendetsedwa, ponse mukukweza ndi kutsitsa chidendene chanu. Pewani kuchita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mayendedwe onjenjemera, chifukwa izi zitha kuvulaza ndipo sizingayang'ane minofu ya ng'ombe.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kutsitsa chidendene chanu pansi pa mlingo wa zala zanu pansi pa kayendetsedwe kake ndikukweza pamwamba momwe mungathere pamwamba. Pewani kubwereza pang'ono chifukwa sangagwirizane kwathunthu ndi minofu ya ng'ombe.
  • Sungani Bwino: Gwiritsani Ntchito

Kukweza Mwendo Umodzi wa Ng'ombe Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukweza Mwendo Umodzi wa Ng'ombe?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Ng'ombe Imodzi. Ndi ntchito yosavuta komanso yothandiza yomwe imayang'ana minofu ya ng'ombe. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi mphamvu yopepuka ndikuwonjezera pang'onopang'ono pamene akukhala omasuka komanso amphamvu. Angagwiritsenso ntchito khoma kapena mpando kuti athandizidwe kuti azikhala bwino. Nthawi zonse tikulimbikitsidwa kuphunzira mawonekedwe olondola ndi njira kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukweza Mwendo Umodzi wa Ng'ombe?

  • Ng'ombe Yamphongo Imodzi Ikukwera Pamasitepe: Kusintha kumeneku kumachitidwa pamtunda kapena pamtunda, zomwe zimapangitsa kuti pakhale kusuntha kwakukulu pamene mungathe kutsitsa chidendene chanu pansi pa mlingo wa sitepe.
  • Ng'ombe ya Mwendo Umodzi Imakwezera ndi Gulu Lotsutsa: Mukusintha uku, gulu lotsutsa limazunguliridwa mozungulira phazi logwira ntchito ndikugwiridwa ndi dzanja kuti lipereke kukana kowonjezereka pakukweza.
  • Ng'ombe ya Bent-Bondo Imodzi Imakweza: Kusinthaku kumaphatikizapo kupinda bondo la mwendo wogwira ntchito panthawi yokweza, zomwe zimathandiza kulunjika minofu ya mwana wa ng'ombe kwambiri.
  • Ng'ombe Yamphongo Imodzi Imakweza Kulemera kwa Ankle: Kusinthaku kumaphatikizapo kumangirira kulemera kwa akakolo kuzungulira mwendo wogwirira ntchito kuti muwonjezere kulimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kukweza Mwendo Umodzi wa Ng'ombe?

  • Mapapu amathandizanso Kukula kwa Ng'ombe Imodzi mwa kulunjika magulu omwewo a minofu monga glutes, hamstrings, ndi quadriceps, kupititsa patsogolo mphamvu ya mwendo wonse ndi kukhazikika.
  • Zochita zolimbitsa thupi za Farmer's Walk ndi zinanso zabwino zomwe zimathandizira kuti ng'ombe ikhale yolimba komanso yokhazikika, zomwe ndizofunikira kwambiri pakukweza mwendo umodzi wa Ng'ombe.

Amaxabiso angamahlekwane kanye Kukweza Mwendo Umodzi wa Ng'ombe

  • Dumbbell One Mwendo Ng'ombe Kwezani
  • Masewera Olimbitsa Ana a Ng'ombe
  • Kulimbitsa Thupi Lang'ombe Lang'ombe Limodzi
  • Lower Leg Muscle Toning
  • Ana a Ng'ombe Amwendo Amodzi Amachita Zolimbitsa Thupi ndi Dumbbell
  • Ng'ombe ya Dumbbell Kwezani Mwendo Umodzi
  • Unilateral Ng'ombe Ikweze ndi Dumbbell
  • Ntchito Yolimbitsa Thupi Yang'ombe Yamwendo Imodzi
  • Masewera a Dumbbell a Ana a Ng'ombe Amphamvu
  • Ng'ombe ya mwendo umodzi Kulimbitsa ndi Dumbbell