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Ng'ombe Yoyimilira Kwezani

Umakhi woMsebenzi

Inhloko yeziNdawoMakondo.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoQuadriceps
Amashwa eqhaphoSoleus
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Ukuxhumana kwe Ng'ombe Yoyimilira Kwezani

Standing Calf Raise ndi ntchito yomanga mphamvu yomwe cholinga chake ndi kulimbikitsa minofu ya m'munsi mwa mwendo, makamaka gastrocnemius ndi minofu yapakatikati. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kulimbitsa thupi locheperako, kulimba mtima, komanso kulimba mtima. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kuwonjezera mphamvu zanu zodumpha, kupititsa patsogolo kuthamanga kwanu, komanso kupewa kuvulala kwa miyendo, zomwe zimapangitsa kuti zikhale zofunikira kwambiri pamagulu aliwonse olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ng'ombe Yoyimilira Kwezani

  • Pang'onopang'ono kwezani zidendene zanu pansi, kuyika zolemetsa zanu zonse pamipira ya mapazi anu ndikusunga minofu yanu yam'mimba kuti muyende molunjika mmwamba.
  • Onetsetsani kuti thupi lanu ndilolunjika ndipo akakolo anu, mawondo, ndi ziuno zanu zikugwirizana. Muyenera "kudzikweza" nokha, osati kutsamira kutsogolo kapena kumbuyo.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono kubwerera pansi.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Ng'ombe Yoyimilira Kwezani

  • Mayendedwe Oyendetsedwa: Pewani kudumpha kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu. M'malo mwake, kwezani thupi lanu pang'onopang'ono, gwirani malo apamwamba kwa sekondi imodzi kapena ziwiri, kenaka muchepetse zidendene zanu pang'onopang'ono. Kuyenda koyendetsedwa kumeneku kumatsimikizira kuti minofu yanu ya ng'ombe ikugwira ntchito nthawi yonse yochita masewera olimbitsa thupi.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana. Izi zikutanthauza kugwetsa zidendene zanu motsika momwe mungathere kuti mutambasule minofuyo ndikukwera mmwamba momwe mungathere kuti mugwirizane nayo. Kusagwiritsa ntchito mayendedwe athunthu kungayambitse kulimbitsa thupi kosagwira ntchito.
  • Pewani Kuthamanga: Ndizofala kuthamangira ma reps, koma izi zimatha kuyambitsa mawonekedwe osayenera komanso osagwira ntchito bwino.

Ng'ombe Yoyimilira Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ng'ombe Yoyimilira Kwezani?

Inde, oyamba kumene angathe 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 molunjika mapazi anu motalikirana m’lifupi mwake. Awa ndi malo anu oyambira. 2. Kwezerani pang'onopang'ono zidendene zanu kuchokera pansi mpaka mutayima zala zanu. 3. Dzichepetseni kubwerera kumalo oyambira. Kumbukirani kusunga minofu ya m'mimba mwako kuti muyende molunjika m'mwamba, m'malo mosuntha thupi lanu kutsogolo kapena kumbuyo. Komanso, onetsetsani kuti mukuchita izi pang'onopang'ono komanso mowongolera. Pamene mukukula, mutha kugwira zolemera m'manja mwanu kuti muwonjezere kukana.

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

  • Kukweza Mwana Wang'ombe Umodzi: Kusinthaku kumachitika mwa kuyimirira mwendo umodzi ndikukweza thupi lanu pogwiritsa ntchito mwana wa ng'ombe wa mwendowo.
  • Kukweza Mwana Wang'ombe Wapawiri: Mwakusiyana uku, mumayima ndi mapazi onse pansi ndikukweza thupi lanu potambasula ana a ng'ombe anu onse.
  • Ng'ombe Imakwera Panjira: Kusinthaku kumaphatikizapo kuyimirira pa sitepe ndi zidendene zanu zitalendewera m'mphepete, ndikukweza thupi lanu pogwiritsa ntchito ana a ng'ombe.
  • Ng'ombe Imakwezedwa ndi Zolemera: Kusintha kumeneku kumaphatikizapo kugwira ma dumbbells m'manja mwanu pamene mukukweza mwana wa ng'ombe.

Izinto zokufunda ezishisa ezivumelekile Ng'ombe Yoyimilira Kwezani?

  • Squats: Squats sikuti amangogwiritsa ntchito minofu ikuluikulu ya miyendo, komanso amagwirizanitsa ana a ng'ombe pamene akukankhira mmwamba kuchokera kumalo otsika kwambiri, ndikupangitsa kuti ikhale yogwirizana kwambiri ndi Kuyimirira Ng'ombe Kukweza mwa kulimbikitsa mphamvu zonse zochepetsera thupi ndi kuchepetsa thupi.
  • Kudumphira Chingwe : Zochitazi zimakwaniritsa Kuyimilira kwa Ng'ombe popereka masewera olimbitsa thupi a cardio omwe amadaliranso kwambiri minofu ya ng'ombe kuti adumphire, zomwe zimapangitsa kuti chipiriro komanso minofu ikhale yabwino.

Amaxabiso angamahlekwane kanye Ng'ombe Yoyimilira Kwezani

  • Zochita zolimbitsa thupi za ng'ombe
  • Standing Calf Kwezani masewera olimbitsa thupi
  • Zochita zolimbitsa ng'ombe
  • Zochita zolimbitsa thupi za ana a ng'ombe
  • Zolimbitsa thupi kunyumba za minofu ya ng'ombe
  • Kulimbitsa thupi kwa ng'ombe popanda zida
  • Ng'ombe imakwezedwa popanda zolemera
  • Zolimbitsa thupi za m'munsi mwendo kunyumba
  • Zochita zolimbitsa thupi za ng'ombe
  • Ng'ombe Yoyimirira Kwezani masewera olimbitsa thupi