Zochita zolimbitsa thupi ndi zolemera za akakolo

Chizoloŵezi cholemetsa za akakolo

Zolemera za ankle zakhala chimodzi mwazinthu zomwe zimafunidwa kwambiri. Zikuwoneka kuti zakhala zapamwamba ndipo ndizowona kuti amalimbikitsidwa kuti azigwira ntchito pang'ono mkati mwa miyendo, kuwamveketsa kapena kupititsa patsogolo mphamvu zawo ndi zina zambiri. Popeza adzawonjezera khama mu gulu lililonse lomwe timapanga. Koma chenjerani, muyenera kusamala nthawi zonse ndi kulemera komwe mumayika pa iwo kuti musavulale.

Chowonadi ndi chakuti ndizothandiza kwambiri ndipo mukhoza kuchita masewera olimbitsa thupi kunyumba, mosavuta. Sizikuwonetsedwa tikamalankhula za maphunziro a aerobic kuti tonse tikudziwa momwe zingakhalire kuyenda kothamanga. Chifukwa chake, ngati mubetcha pa zolemetsa izi, mudzangoyenera kuchita chizolowezi ngati chomwe chili pansipa ndipo muyamba kuwona zotsatira zabwino posachedwa kuposa momwe mukuyembekezera.

Kulemera kwa akakolo: Kukankha matope

Chimodzi mwazochita zoyamba zomwe tingachite ndi izi. Ndi zomwe zimatchedwa glute kick chifukwa kuyamba, tidzakankhira mmbuyo mwendo umodzi ngati kukankha. Zoonadi, tidzayamba kuchokera ku malo a quadruped, tidzigwira tokha ndi manja a manja pansi, manja otambasula ndi kumbuyo molunjika. Mawondo amakhudza pansi ndipo monga tikunenera, tidzayenera kuponya mwendo umodzi kumbuyo ndikusintha kwa wina. Kumbukirani kuti mukachipindanso kapena mukachitola, mutha kuchibweretsa pachifuwa chanu kuti mutambasulenso. Chitani mobwerezabwereza kangapo ndi mwendo uliwonse.

Mwendo ukukweza

Ndizowona kuti masewera olimbitsa thupi ngati awa ali ndi zosiyana zina. Mutha kuchita mutayimirira, kutsamira khoma kapena kungogona. Ngati mwasankha njira yomalizayi muyenera kutero Gona mbali imodzi ndi kuchirikiza thupi lako pansi, kuthandiza mkono wanu kukhazikika. Yakwana nthawi yokweza mwendo mosiyana, ndiyeno kupita pansi pang'onopang'ono. Monga momwe zinalili m'mbuyomu, ndi bwino kubwereza kangapo ndikusintha mbali. Ngati mutayimirira, muyenera kusamala ndi chiuno ndi thupi lanu kuti zisasunthike. Chifukwa chake, mudzakhala olunjika ndikulekanitsa mwendo womwe mukugwira nawo mbali imodzi, koma osachotsa gawo lina lililonse la thupi lanu monga tafotokozera.

Chibugariya squat

Tsamira mpando kukhoma kuti ukhale wotetezeka. Tsopano mutembenuzire msana wanu kwa iye ndikuthandizira pamwamba pa phazi lanu, ndikusintha mwendo wanu pampando. Thupi ndi lolunjika ndipo mwendo wina, womwe kulemera kwake kuli, nawonso. Kuti tiyambe ndi squat tiyenera kusinthasintha mwendo umene tatambasula koma popanda bondo kupitirira zala.. Mukakankhira kangapo ndi mwendo umodzi, muyenera kusinthana ndi wina.

Kutambasula mwendo

Zina mwa njira zosavuta zomwe tili nazo ndi izi. Tingogona pamphasa chagada. Ndi zolemera pa akakolo, timapinda mawondo kupanga ngodya ya 90º.. Tsopano timangotambasula miyendo yonse kuti tiyisinthenso. Zedi poyamba zimakutengerani pang'ono koma mutha kubwereza zocheperako nthawi zonse.

Abs

Sitinathe kusiya mwayi wochita zina sit-ups ndi zolemera za akakolo. Ndi ena mwa malingaliro abwino kunyamula miyendo pang'ono ndikuyimveketsa pamene tikuchita chimodzimodzi ndi mimba yathu. Chifukwa chake, titagona monga momwe timachitira masewera am'mbuyomu, timatembenuzanso miyendo yathu pakona ya 90º. Yakwana nthawi yowasiya ali okwezeka ndipo tiyeneranso kuchita chimodzimodzi ndi thupi. Kumbukirani kuti manja samakoka khosi nthawi iliyonse ndipo sitidzayesa kupita patsogolo, koma thupi lidzakhala gawo la kayendetsedwe kameneka. Chizoloŵezi chabwino choyambira maphunziro anu!


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