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Kuyenda

Umakhi woMsebenzi

Inhloko yeziNdawoGym blo ny: tarena trondro.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoAdductor Magnus, Gastrocnemius, Hamstrings, Quadriceps, Sartorius
Amashwa eqhapho
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kuyenda

Kuyenda ndi masewera olimbitsa thupi omwe amakhala ochepa kwambiri omwe amapereka maubwino ambiri azaumoyo monga kulimbitsa thupi kwamtima, mafupa olimba, komanso kuchepa kwamafuta amthupi. Ndizochitika zabwino kwa anthu azaka zonse komanso masewera olimbitsa thupi chifukwa cha kupezeka kwake komanso kumasuka. Anthu angasankhe kuyenda kuti akachite masewera olimbitsa thupi chifukwa cha kumasuka kwake, kutha kusangalala ndi chilengedwe, komanso kuthekera kwake kuchepetsa kupsinjika maganizo ndi kusintha maganizo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyenda

  • Yambani kuyenda polowera kutsogolo ndi phazi lanu lakumanja, ndikusuntha mkono wanu wakumanzere kutsogolo nthawi yomweyo.
  • Tsatirani ndi phazi lanu lakumanzere, ndikusuntha dzanja lanu lamanja kutsogolo pamene mukuchita zimenezo.
  • Pitirizani njira iyi yosinthira miyendo yosiyana, kuwonetsetsa kuti mumakhala bwino ndi nsana wanu wowongoka komanso kuyang'ana kutsogolo.
  • Pang'onopang'ono yonjezerani mayendedwe anu pamene mukukhala omasuka, kuonetsetsa kuti mukugwera pansi pa chidendene chanu ndikugwedeza zala zanu ndi sitepe iliyonse.

Izinto zokwenza Kuyenda

  • ** Kusuntha Kwamanja **: Mikono yanu iyenera kugwedezeka mwachibadwa ndi sitepe iliyonse. Izi sizimangothandiza kuti mukhale osamala komanso zimathandizira kuthamanga kwanu ndikuwotcha ma calories ambiri. Komabe, pewani kugwedezeka kwambiri kwa mkono kapena kugwira manja anu molimba m'mbali mwanu.
  • **Kuyenda Kwa Phazi**: Imani pang'onopang'ono chidendene chanu ndikugudubuza phazi lanu kutsogolo kuti mukankhire zala zanu. Izi zimatchedwa kuyenda kwa chidendene ndi chala ndipo zimathandiza kuchepetsa kupsinjika kwa mapazi anu.
  • **Pace Nokha**: Osayamba mwachangu. Yambani pang'onopang'ono kutenthetsa minofu yanu ndipo pang'onopang'ono muwonjezere liwiro lanu. Kuyenda mofulumira popanda kutentha koyenera kungayambitse kuvulala.
  • **Khalani Opanda Madzi Ndipo Valani Zida Zoyenera**: Nthawi zonse muzinyamula botolo lamadzi, makamaka

Kuyenda Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyenda?

Inde, mwamtheradi! Kuyenda ndi njira yabwino yochitira masewera olimbitsa thupi kwa oyamba kumene. Ndizochepa, sizifuna zida zapadera, ndipo zimatha kuchitika kulikonse. Ndikosavutanso kusintha kulimba kwa masewera olimbitsa thupi poyenda mwachangu kapena pang'onopang'ono, kapena kusankha njira yokhala ndi mapiri. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuwonjezera pang'onopang'ono mtunda ndi mphamvu pamene thupi lawo likukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyenda?

  • Kuyenda kwa Nordic: Mwanjira iyi, mumagwiritsa ntchito mitengo kuti mugwire thupi lanu lakumtunda komanso miyendo yanu.
  • Kuyenda mothamanga: Iyi ndi njira yopikisana yoyenda pomwe ophunzira nthawi zambiri amagwiritsa ntchito njira ina yake kuti ayende mwachangu momwe angathere.
  • Kuyenda maulendo: Iyi ndi njira yoyenda yomwe nthawi zambiri imachitikira m'misewu yachilengedwe kapena malo amapiri, nthawi zambiri kwa nthawi yayitali.
  • Kuyenda kwa Treadmill: Kusinthaku kumachitika m'nyumba pa chopondapo, chomwe chimalola kuwongolera liwiro ndi kupendekera.

Izinto zokufunda ezishisa ezivumelekile Kuyenda?

  • Yoga: Yoga imathandizira kuyenda powonjezera kusinthasintha, kuwongolera bwino, ndi kulimbikitsa pachimake, zomwe zingathandize kusintha kaimidwe kanu ndikuyenda mukuyenda.
  • Kupalasa njinga: Kupalasa njinga ndi masewera olimbitsa thupi ochepa omwe amathandizira kuyenda poyang'ana magulu osiyanasiyana a minofu, makamaka ma quadriceps ndi glutes, omwe amatha kupititsa patsogolo mphamvu zanu ndi mphamvu zoyenda nthawi yaitali.

Amaxabiso angamahlekwane kanye Kuyenda

  • Zolimbitsa thupi zamtima
  • Zochita zolimbitsa thupi zochepetsera thupi
  • Kuyenda thanzi la mtima
  • Kulimbitsa thupi kwa cardio
  • Kuyenda kulimbitsa thupi
  • Kuchita masewera olimbitsa thupi a Cardio
  • Kuchita masewera olimbitsa thupi otsika kwambiri
  • Kuyenda chizolowezi chochita masewera olimbitsa thupi
  • Kuyenda pofuna kuwonda
  • Bodyweight cardio training.