Makwerero
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Makwerero
Stair Up ndi masewera olimbitsa thupi osiyanasiyana omwe amapereka maubwino ambiri azaumoyo kuphatikiza kukhala ndi thanzi labwino lamtima, kulimbitsa miyendo, komanso kukhazikika bwino. Ndioyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene omwe akufuna kuphatikizira zolimbitsa thupi zambiri m'zochita zawo, mpaka kwa othamanga odziwa bwino omwe akufuna kuwonjezera zolimbitsa thupi zawo. Anthu atha kusankha kuchita masewerawa chifukwa atha kuphatikizidwa mosavuta m'moyo watsiku ndi tsiku, safuna zida zapadera, ndipo akhoza kusinthidwa kuti agwirizane ndi zolinga zolimbitsa thupi ndi luso.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Makwerero
- Kwerani pa masitepe oyamba ndi phazi lanu lakumanja, kuonetsetsa kuti phazi lanu lonse liri pa masitepe osalendewera m'mphepete.
- Dulani ndi phazi lanu lakumanja, kubweretsa phazi lanu lakumanzere kuti mulowe nawo pamasitepe omwewo.
- Bwerezaninso ndondomekoyi, mukuyenda pang'onopang'ono pamwamba pa masitepe, masitepe amodzi panthawi.
- Mukafika pamwamba, tembenukani mosamala ndikubwerera pansi kuti mumalize kubwereza kamodzi.
Izinto zokwenza Makwerero
- **Gwiritsani Ntchito Phazi Lanu Lonse:** Onetsetsani kuti mwaponda pamasitepe onse ndi phazi lanu lonse, osati mipira ya mapazi anu okha. Izi zikuthandizani kuti mugwiritse ntchito ma glutes ndi hamstrings mogwira mtima ndikuchepetsa chiopsezo choterereka kapena kugwa.
- **Gwiritsitsani Pakatikati Panu:** Monga masewera ena aliwonse, kuchita masewera olimbitsa thupi ndikofunikira mukakwera masitepe. Izi zidzakuthandizani kukhalabe olimba, kusintha kaimidwe, ndi kuchepetsa chiopsezo cha kuvulala.
- **Pewani Kudumpha Masitepe:** Cholakwika chimodzi chomwe anthu amachita ndikudumpha masitepe. Ngakhale zingawoneke ngati njira yabwino yowonjezeretsera kuchita masewera olimbitsa thupi, zikhoza kuonjezera chiopsezo cha kuvulala. Ndi
Makwerero Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Makwerero?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Stair Up. Ndizosavuta koma zolimbitsa thupi zolimbitsa thupi zomwe zimathandiza kulimbitsa mphamvu ya mwendo komanso kulimba. Komabe, ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mayendedwe ndi kuchuluka kwa masitepe pamene thupi lanu likukula. Nthawi zonse onetsetsani mawonekedwe oyenera ndi chitetezo kuti musavulale.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Makwerero?
- The Step Up ndi mtundu wina wa Stair Up, womwe umaphatikizapo kukwera pa nsanja yokwezeka phazi limodzi panthawi.
- The Ladder Climb ndi mtundu wovuta kwambiri wa Stair Up, womwe umafuna mphamvu zonse za mkono ndi mwendo.
- The Incline Walk Up ndi mtundu wocheperako wa Stair Up, woyenera kwa oyamba kumene kapena omwe ali ndi milingo yocheperako.
- The Spiral Staircase Up imawonjezera kupotoza kwa Stair Up, kuphatikizapo kuyenda kozungulira pamene mukukwera.
Izinto zokufunda ezishisa ezivumelekile Makwerero?
- Gawo la Aerobics: Zochita izi zimakwaniritsa Stair Up monganso kukwera ndi kutsika, komwe kumapangitsa kuti mtima ukhale wolimba, kutsika kwamphamvu kwa thupi, komanso kuchita bwino, monga masewera olimbitsa thupi a Stair Up.
- Ng'ombe Imakweza: Kukweza kwa Ng'ombe kumakhala kopindulitsa pamene amayang'ana minofu ya m'munsi mwa mwendo, makamaka ana a ng'ombe, omwe amagwiritsidwa ntchito kwambiri pochita masewera olimbitsa thupi a Stair Up, motero amapangitsa kuti miyendo ikhale yolimba komanso yokhazikika.
Amaxabiso angamahlekwane kanye Makwerero
- Zochita zolimbitsa thupi masitepe
- Masewero a masitepe a Quadriceps
- Zochita za masitepe a ntchafu toning
- Zochita zolimbitsa thupi zolimbitsa thupi
- Kukwera masitepe kuti mwendo ukhale wolimba
- Masitepe olimbitsa thupi a ntchafu
- Quadriceps kulimbitsa masitepe
- Zochita zolimbitsa thupi zolimbitsa ntchafu
- Kwezani masewera olimbitsa thupi a quads
- Masitepe okwera kwa minofu ya miyendo