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Sewerani Mpira pa Wall Ng'ombe Kwezani

Umakhi woMsebenzi

Inhloko yeziNdawoMakondo.
IdivayisiMigergo
Imimiselo eqhaphoGastrocnemius
Amashwa eqhaphoSoleus
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Ukuxhumana kwe Sewerani Mpira pa Wall Ng'ombe Kwezani

The Exercise Ball on the Wall Calf Raise ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya ng'ombe, komanso imagwira ntchafu ndi glutes. Masewerawa ndi abwino kwa othamanga, okonda zolimbitsa thupi, ndi aliyense amene akufuna kulimbitsa mphamvu yathupi ndikuwongolera bwino. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungakuthandizeni kukulitsa kamvekedwe ka minofu, kulimbikitsa masewera olimbitsa thupi, ndikulimbikitsa kaimidwe kabwinoko.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Sewerani Mpira pa Wall Ng'ombe Kwezani

  • Imani ndi mapazi anu motalikirana ndi m'lifupi mwake ndikukhala pansi, ndiyeno pang'onopang'ono muyambe kukweza zidendene zanu pansi ndikukankhira msana wanu mu mpira.
  • Onetsetsani kuti mukugwiritsa ntchito ana anu kukweza thupi lanu mmwamba, osati msana wanu kapena mpira.
  • Gwirani malo pamwamba kwa masekondi pang'ono, pomwe muyenera kukhala pa nsonga zanu, kenako tsitsani zidendene zanu pansi.
  • Bwerezani izi kwa ma reps angapo, kuwonetsetsa kuti mukhale ndi mawonekedwe abwino nthawi yonseyi.

Izinto zokwenza Sewerani Mpira pa Wall Ng'ombe Kwezani

  • Kaimidwe ndi Kuyanjanitsa: Sungani thupi lanu mowongoka, abs yanu ikugwira ntchito ndi msana wanu molunjika panthawi yonse yolimbitsa thupi. Osatsamira kwambiri mpira kapena kulola kuti m'chiuno mwanu kugwedezeke. Ndikofunikira kuti mukhale ndi kaimidwe koyenera komanso koyenera kuti musapumitse msana wanu kapena minofu ina.
  • Mayendedwe Olamuliridwa: Mukakweza zidendene zanu kuti ziyime pa zala zanu, zichitani pang'onopang'ono komanso molamulidwa. Mofananamo, tsitsani zidendene zanu kubwerera pansi pang'onopang'ono. Pewani kugunda kapena kugwedezeka komwe kungayambitse kupsinjika kwa minofu kapena kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukukulitsa ana a ng'ombe anu pamwamba pa mayendedwe ndikulola zidendene zanu kuti zigwe pansi pamlingo.

Sewerani Mpira pa Wall Ng'ombe Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Sewerani Mpira pa Wall Ng'ombe Kwezani?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi pa Wall Ng'ombe Kukweza masewera olimbitsa thupi. Ndi masewera otetezeka komanso osavuta kuchita. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba ndi mphamvu yopepuka ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi bwino. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, nthawi zonse ndi bwino kufunsa katswiri wolimbitsa thupi kuti akuthandizeni.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Sewerani Mpira pa Wall Ng'ombe Kwezani?

  • Ng'ombe Yoyimilira Imakwera: Izi zimafuna kuti muyime m'mphepete mwa sitepe kapena nsanja, ndi zidendene zanu zitalendewera m'mphepete, kenaka mukweze thupi lanu ku zala zanu.
  • Ng'ombe ya Dumbbell Ikweze: Kugwira dumbbell m'dzanja lililonse, mumakweza thupi lanu ku zala zanu, ndikuwonjezera kulemera kwake kuti mupitirize kutsutsa ana anu.
  • Kukweza Mwendo Umodzi wa Ng'ombe: Kusiyanaku kumakhudza mwendo umodzi pa nthawi. Inu mudzaima ndi phazi limodzi, ndiyeno mukweze thupi lanu mmwamba pa zala zanu.
  • Ng'ombe Yodumpha Imakwezera: Izi zimaphatikizapo kuyenda kosunthika komwe mumadumpha kuchokera pamipira ya mapazi anu, ndikulowetsa minofu ya ng'ombe yanu.

Izinto zokufunda ezishisa ezivumelekile Sewerani Mpira pa Wall Ng'ombe Kwezani?

  • Ng'ombe Yoyimilira Imautsa: Monga Mpira Wolimbitsa Thupi pa Khoma la Ng'ombe Kukweza , ntchitoyi imayang'ana pa kulimbikitsa minofu ya ng'ombe, koma popanda kufunikira kwa zipangizo, ndikupangitsa kuti ikhale yowonjezera pazochitika zilizonse zolimbitsa thupi.
  • Jump Squats : Kuchita masewera olimbitsa thupi kwakukulu kumeneku sikungolimbitsa ana a ng'ombe, monga Mpira Wolimbitsa Thupi pa Khoma la Ng'ombe Kukweza, komanso kumagwiranso ntchito m'munsi mwa thupi lonse ndikuthandizira kupirira kwa mtima, zomwe zimapangitsa kuti zikhale zothandiza kwambiri kuti mukhale ndi thanzi labwino.

Amaxabiso angamahlekwane kanye Sewerani Mpira pa Wall Ng'ombe Kwezani

  • Dumbbell Ng'ombe Ikweza Zolimbitsa Thupi
  • Sewerani Masewera a Mpira wa Ng'ombe
  • Wall Ng'ombe Ikweze ndi Dumbbell
  • Kulimbitsa Ana a Ng'ombe ndi Mpira Wolimbitsa Thupi
  • Dumbbell ndi Mpira Wolimbitsa Thupi wa Ng'ombe
  • Ntchito Yomanga Minofu ya Ng'ombe
  • Wall Ng'ombe Ikweza Njira Zolimbitsa Thupi
  • Kulimbitsa Thupi la Ng'ombe Yolimbitsa Thupi
  • Zochita Zolimbitsa Thupi za Ng'ombe ya Dumbbell
  • Kugwiritsa Ntchito Mpira Wolimbitsa Thupi pa Maphunziro a Ng'ombe.