Mpira Wammwamba
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Mpira Wammwamba
Wall Ball ndi masewera olimbitsa thupi opindulitsa kwambiri omwe amalimbana ndi magulu angapo a minofu, kuphatikiza ma glutes, quads, hamstrings, ndi core, kupititsa patsogolo mphamvu, kulimba mtima, komanso kulimba mtima kwamtima. Kuchita masewera olimbitsa thupi kosiyanasiyana kumeneku ndi koyenera pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu aliyense. Anthu atha kusankha Mpira wa Wall chifukwa chakuchita bwino pakuwotcha zopatsa mphamvu, kupititsa patsogolo kulumikizana, komanso kulimbikitsa kupirira kwathunthu, ndikupangitsa kuti ikhale yowonjezera pazochitika zilizonse zolimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Mpira Wammwamba
- Tsitsani thupi lanu kukhala squat, kusunga msana wanu molunjika ndi mawondo anu kumbuyo kwa zala zanu.
- Kankhirani mwamphamvu kuchokera pa squat yanu, pogwiritsa ntchito miyendo ndi m'chiuno kuti muthamangitse mpirawo ndikuuponya pakhoma pamwamba pa mutu.
- Gwirani mpirawo pa rebound, kutengera zomwe zakhudzidwazo polola thupi lanu kutsatira zomwe zikuchitika ndikubwerera ku squat.
- Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kusunga nyimbo yosalala komanso yoyendetsedwa monse.
Izinto zokwenza Mpira Wammwamba
- **Mawonekedwe Olondola a Squat**: Mukamachita squat, chiuno chanu chiyenera kubwerera mmbuyo ndi pansi, mawondo anu ayenera kukhala ofanana ndi mapazi anu, ndipo chifuwa chanu ndi zigongono ziyenera kukweza. Pewani kulola mawondo anu kulowa mkati kapena pachifuwa chanu, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
- **Kukankha Kwamphamvu**: Mukakankhira mmwamba kuchokera pa squat, gwiritsani ntchito mphamvu zochokera m'chiuno mwanu kuponyera mpira mmwamba, ndikuyang'ana malo okwana mamita 10 kuchokera pansi pakhoma. Onetsetsani kuti mwatambasula manja anu ndi chiuno. Kulakwitsa kofala sikugwiritsa ntchito mphamvu zokwanira kuchokera m'chiuno, zomwe zingakupangitseni kuti muvutike
Mpira Wammwamba Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Mpira Wammwamba?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Wall Ball. Komabe, ayenera kuyamba ndi mpira wopepuka wolemera ndikuyang'ana pakupanga mawonekedwe awo asanasunthike ku zolemera zolemera. Ndikofunika kuonetsetsa njira yoyenera kuti musavulale. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa bwino kuyang'anira poyamba kuti akonze zolakwika zilizonse.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Mpira Wammwamba?
- Mpira Wamkhoma Wamkono Umodzi: Kusinthaku kumafuna kuti muponye ndikugwira mpirawo pogwiritsa ntchito mkono umodzi wokha, kukulitsa mphamvu ya mkono ndi kulumikizana.
- Wall Ball Sit-up: Mwakusiyana uku, mumachita mwambo wokhala-mmwamba mutanyamula mpira wapakhoma, ndikuwonjezera gawo lamphamvu pakuchita masewera olimbitsa thupi m'mimba.
- Wall Ball Slam: M'malo moponya mpirawo, mumaugwetsera kukhoma, kuyang'ana mphamvu ndi mphamvu zophulika.
- Wall Ball Lunges: Kusiyanaku kumaphatikizapo kuchita mapapu mukugwira mpira wapakhoma, kuonjezera mphamvu ya masewera olimbitsa thupi.
Izinto zokufunda ezishisa ezivumelekile Mpira Wammwamba?
- Mapush-ups amathanso kuthandizira Mpira Wampanda pamene amalimbitsa chifuwa, phewa, ndi minofu ya tricep, yomwe ndi yofunika kwambiri poponya mpira mu Wall Ball.
- Kudumpha kwa bokosi ndi ntchito ina yabwino yolumikizirana ndi Wall Ball, chifukwa imapangitsa kuti pakhale mphamvu zophulika komanso kulimba mtima, zonse zomwe zili zofunika kwambiri popanga Mpira Wakhoma bwino.
Amaxabiso angamahlekwane kanye Mpira Wammwamba
- Zolimbitsa thupi za Wall Ball
- Zochita za Mpira wa Medicine
- Zochita zolimbitsa thupi za Quadriceps
- Kulimbitsa thupi kwa ntchafu ndi Medicine Ball
- Chizoloŵezi cholimbitsa thupi cha Wall Ball
- Mpira wa Medicine pophunzitsa mwendo
- Mpira wa Wall kwa minofu ya quad
- Zochita za toning ntchafu
- Kulimbitsa miyendo ya Wall Ball
- Kulimbitsa ntchafu ndi Medicine Ball