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Ng'ombe Yoyimilira Kwezani

Umakhi woMsebenzi

Inhloko yeziNdawoMakondo.
IdivayisiMigergo
Imimiselo eqhaphoGastrocnemius
Amashwa eqhaphoSoleus
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Ukuxhumana kwe Ng'ombe Yoyimilira Kwezani

The Standing Calf Raise ndi ntchito yosavuta koma yothandiza yomwe imayang'ana kwambiri ndikulimbitsa minofu ya ng'ombe, komanso imathandizira kukhazikika kwa akakolo komanso kutsika kwa thupi lonse. Zochita izi ndi zoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu amatha kusankha kuphatikiza Standing Calf Raises muzochita zawo zolimbitsa thupi kuti azitha kuchita bwino pamasewera, kukulitsa kutanthauzira kwa minofu, kapena kuthandizira zochitika zatsiku ndi tsiku zomwe zimafuna mphamvu zochepa za thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ng'ombe Yoyimilira Kwezani

  • Pang'onopang'ono kwezani zidendene zanu pansi, kusuntha kulemera kwanu pamipira ya mapazi anu ndikusunga minofu ya m'mimba yanu kuti muyende molunjika mmwamba, osati kutsogolo kapena kumbuyo.
  • Imirirani kwa kamphindi, kuonetsetsa kuti ana a ng'ombe anu asinthasintha komanso kuti muli bwino pamipira ya mapazi anu.
  • Pang'onopang'ono tsitsani zidendene zanu kubwerera pansi kuti mubwerere kumalo oyambira.
  • Bwerezaninso mayendedwe awa pakubwereza komwe mukufuna, ndikuwonetsetsa kuti mayendedwe anu azikhala pang'onopang'ono komanso owongolera.

Izinto zokwenza Ng'ombe Yoyimilira Kwezani

  • Mapazi: Mapazi anu ayenera kukhala m'chiuno-m'lifupi mwake ndikukhala pansi kapena m'mphepete mwa sitepe ngati mukuchita masewera olimbitsa thupi ndi nsanja yokwezeka. Pewani kuloza zala zanu mkati kapena kunja chifukwa izi zitha kusokoneza akakolo anu.
  • Kuyenda Koyendetsedwa: Kwezani zidendene zanu pansi pokankhira mmwamba pamipira ya mapazi anu ndikuyitsitsa pang'onopang'ono. Pewani kuthamanga kapena kuthamanga chifukwa izi zingayambitse kupsinjika kwa minofu ndipo sizigwira ntchito bwino minofu ya ng'ombe yanu.
  • Range of Motion: Yesani kukweza zidendene zanu m'mwamba momwe mungathere kuti muthe kusuntha kwathunthu kwa minofu ya ng'ombe yanu. Komabe, pewani kukulitsa akakolo anu kapena kukankhira kupitilira mulingo wanu wotonthoza chifukwa izi zitha kuvulaza.
  • Gwiritsani Ntchito Thandizo: Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena muli ndi malire

Ng'ombe Yoyimilira Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ng'ombe Yoyimilira Kwezani?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Calf Raise. Ndi ntchito yosavuta komanso yothandiza yomwe imayang'ana minofu ya ng'ombe. Nayi njira yoyambira yochitira izi: 1. Imirirani mowongoka, pafupi ndi khoma kapena chinthu cholimba chomwe mungachigwiritsire ntchito ngati chikufunika. 2. Pang'onopang'ono kwezani zidendene zanu mpaka mutayima zala zanu. 3. Chepetsani pang'onopang'ono kubwerera pansi. Kumbukirani kusunga minofu ya m'mimba mwako kuti muyende molunjika m'mwamba, osati kusuntha thupi lanu kutsogolo kapena kumbuyo. Mukhozanso kusintha masewera olimbitsa thupi kuti muwonjezere zovuta pamene mukukula, monga kugwira zolemera kapena kuchita masewera olimbitsa thupi pa mwendo umodzi pa nthawi. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muyambe ndi kulemera ndi zovuta zomwe zili zoyenera kwa inu, ndikuwonjezera pang'onopang'ono kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ng'ombe Yoyimilira Kwezani?

  • Kukweza Mwana Wang'ombe Wamiyendo Yawiri: Izi zimachitika poyimirira pamapazi onse ndikukweza thupi lanu pamipira ya mapazi onse awiri.
  • Kukweza Mwana Wang'ombe Wa mwendo Umodzi: Kusinthaku kumachitika poyimirira mwendo umodzi ndikukweza thupi lanu pa mpira wa phazilo.
  • Ng'ombe Yodumpha Imautsa: Kusiyana kwakukulu kumeneku kumaphatikizapo kulumpha kuchokera pamalo athyathyathya kupita kumalo okwera ng'ombe.
  • Dumbbell Ng'ombe Kukweza: Kusiyanaku kumachitika pogwira dumbbell m'dzanja lililonse kuti muwonjezere kulemera pamene mukukweza thupi lanu pamipira ya mapazi anu.

Izinto zokufunda ezishisa ezivumelekile Ng'ombe Yoyimilira Kwezani?

  • Mapapo amatha kuthandizira Standing Calf Raises pogwira ntchito osati ana a ng'ombe okha komanso thupi lonse lapansi, kuphatikizapo glutes, quadriceps, ndi hamstrings, motero amapereka kulimbitsa thupi koyenera kwa mwendo.
  • Chingwe chodumphira ndi masewera ena omwe amagwirizana bwino ndi Standing Calf Raises pamene amawonjezera mphamvu ndi kupirira kwa ng'ombe, komanso kumapangitsa kuti mtima ukhale wolimba komanso wogwirizana.

Amaxabiso angamahlekwane kanye Ng'ombe Yoyimilira Kwezani

  • Dumbbell Ng'ombe Kukweza
  • Masewera Olimbitsa Ana a Ng'ombe
  • Masewera olimbitsa thupi a Dumbbell kwa Ng'ombe
  • Ng'ombe Yoyimilira Ikweze Ndi Ma Dumbbells
  • Kulimbitsa Miyendo Yapansi
  • Dumbbell Ng'ombe Yolimbitsa Thupi
  • Kuchita Zolimbitsa Thupi kwa Ana a Ng'ombe
  • Zolimbitsa Thupi Zapakhomo Kwa Ana Ang'ombe Amphamvu
  • Ng'ombe Yoyimilira ya Dumbbell Kwezani
  • Kulimbitsa Thupi kwa Ng'ombe.