Thumbnail for the video of exercise: Yendani Mwendo Umodzi

Yendani Mwendo Umodzi

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Yendani Mwendo Umodzi

Myendo Umodzi Wokwera ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi quadriceps, hamstrings, ndi glutes, kumapangitsa kuti thupi likhale lolimba komanso lolimba. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kukonza miyendo yamphamvu ndi kukhazikika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kuchita zinthu za tsiku ndi tsiku mosavuta, kupititsa patsogolo masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Yendani Mwendo Umodzi

  • Ikani phazi lanu lakumanja pamasitepe, kuonetsetsa kuti phazi lanu lonse liri pa sitepe osati kupachika.
  • Dulani phazi lanu lakumanja kuti mukweze thupi lanu pa sitepe, ndikubweretsa phazi lanu lakumanzere kuti likumane ndi dzanja lanu lamanja.
  • Imani pamwamba kwa kamphindi, kenaka tsitsani pang'onopang'ono phazi lanu lakumanzere kubwerera pansi.
  • Bwerezani masitepe a chiwerengero chomwe mukufuna kubwereza, kenaka sinthani miyendo.

Izinto zokwenza Yendani Mwendo Umodzi

  • Yang'anirani Mayendedwe Anu: Cholakwika chofala ndikuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu. Onetsetsani kuti mukuyenda pang'onopang'ono komanso kumayendetsedwa, kuyang'ana kwambiri minofu yomwe mukugwira ntchito. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.
  • Sankhani Kutalika Koyenera: Kutalika kwa sitepe kapena benchi yomwe mumagwiritsa ntchito ndikofunikira. Ngati ndizochepa kwambiri, simudzagwirizanitsa minofu yanu mokwanira. Ngati ndipamwamba kwambiri, mukhoza kugwedeza bondo lanu kapena kutaya mphamvu. Lamulo labwino la chala chachikulu ndi

Yendani Mwendo Umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Yendani Mwendo Umodzi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a One Leg Step Up. Ndi masewera olimbitsa thupi kuti mukhale ndi mphamvu ndikukhala bwino. Komabe, oyamba kumene ayenera kuyamba ndi sitepe yotsika ndikuyang'ana pa kusunga mawonekedwe abwino. Pamene amamanga mphamvu ndi chidaliro, amatha kuwonjezera kutalika kwa sitepe. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Yendani Mwendo Umodzi?

  • Yendani Mwendo Umodzi Ndi Ma Dumbbells: Powonjezera ma dumbbells, mutha kukulitsa kukana ndikugwira ntchito pamphamvu yakumtunda kwa thupi lanu nthawi imodzi.
  • Yendani Mwendo Umodzi ndi Kuwombera Pambali: Kusiyanaku kumaphatikizapo kukankhira mbali pamwamba pa sitepe, kugwirizanitsa minofu yanu ya glute ndikuwongolera bwino.
  • Yendani Mwendo Umodzi Ndi Lunge Lambuyo: Mukakwera, mumabwereranso m'mphuno, ndikuwonjezera kulimbitsa thupi kwa mwendo ndikuwonjezera zovuta.
  • Yendani Mwendo Umodzi ndi Kudumphira: Kusintha uku kumawonjezera kadumphidwe pamwamba pa sitepeyo, kukulitsa gawo la mtima ndikuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Yendani Mwendo Umodzi?

  • Ma squats amatha kuthandizira Single Leg Step Ups polimbitsanso minofu yapansi ya thupi, kuphatikiza ma glutes, quads, ndi hamstrings, omwe ndi minofu yomweyi yomwe imagwiritsidwa ntchito pokweza.
  • Chibulgaria Split Squats ndi masewera ena okhudzana, pamene amayang'ana magulu a minofu omwewo, komanso amawonjezera mphamvu ndikutsutsa kukhazikika kwanu, kupititsa patsogolo ubwino womwe mumapeza kuchokera ku Single Leg Step Ups.

Amaxabiso angamahlekwane kanye Yendani Mwendo Umodzi

  • Kulemera kwa thupi kwa ntchafu
  • Zolimbitsa thupi za Quadriceps
  • Maphunziro okwera mwendo umodzi
  • Kuwonjezera kulemera kwa thupi
  • Zochita za toning ntchafu
  • Zolimbitsa thupi za mwendo umodzi
  • Onjezani masewera olimbitsa thupi a quadriceps
  • Zochita zolimbitsa thupi ntchafu
  • Kukwera mwendo umodzi kuti mwendo ukhale wolimba
  • Zochita zolimbitsa thupi za Quadriceps