A Leg Rinodzidzisa Zvimwe Zvimwe Zvishoma
Mhepo yemakumbo yakanganisa ndiyo shanduro yemudhudhudhu wemakumbo , uye nzvimbo yakagadzika yakasvibiswa kubva kune yakananga, kazhinji pa 45 degrees. Izvo zvinopa iyo zita risina rimwe rezvinyorwa zvemadhigiri makumi mana emakumbo.
Imwe nzira inobvira yekufambiswa kwemakumbo makumbo kune vadzidzisi vakakomba ndeyekuti iwe unogona kuderedza huwandu huri pamusoro payo. Kusiyana kwemapoka mapoka anoshandiswa zvichienderana nechinzvimbo chetsoka-quadriceps (pasi peplate), hamstrings uye butt (pamusoro peplate), uye adductors (yakapararira padanda).
Kana zviri zvekudzidzira kwose, usasimudza zvakanyanya kuremera kutanga nekumisa kana kurwadziwa kunonzwika. Yeuka kufema panguva yekuedza; usatora mweya.
Mutumbi Nzvimbo yeGomo Rakatapudzwa Press
- Gara pamakina mushure mako uye musoro uchipikisa padhed support.
- Isa tsoka pamakumbo erutsoka pamusoro pehuputi-kuparadzanisa zvakasara, nekuita kuti zvitsitsinho zvipfeke. Makumbo anofanirwa kugadzira ngero ye-90 degrees pamabvi nechinetso chakasiyana chero bedzi kana zvitsitsinho zvagara pasi patafura.
- Mabvi anofanira kunge akaenderana nemakumbo uye haana kukotamira mukati kana kunze.
- Pasi yako haifaniri kukwidzwa kubva pachigaro chechigaro. Kana iri, uye makumbo ari pane yakakosha yakareba, ipapo unofanirwa kugadzirisa chigaro kumashure kusvikira nzvimbo yakanaka yakagadzirirwa. Iwe unogona kuona nzvimbo iyi isina hukama apo mabvi anoita seari pamberi pemeso ako uye unonzwa wakamanikana.
- Gambai anobatsira.
Ikufambisa kweGumbo Rakafuridzirwa Press
- Bhabisa mimba dzomumukoma uye kusundira pachikuva kunze neshemberi uye mberi kwekutambanudza mabvi uye chiuno uye kusundira kumashure muchigaro pad.
- Izvo zvitsitsinho zvinofanira kugara zvakateteka padivi retsoka uye mberi kwegumbo kana zvigunwe hazvifaniri kushandiswa chete kutama pad pad mberi.
- Ita kuti musoro ugare wakasimba uye shure shure nechigaro, uye usasimudza mushure wezasi kana kuti chidziro kubva padhi.
- Usavhara mabvi nenzira yakashata asi utaure huwandu hwakazara hwokufamba.
- Dzorera hoyo yetsoka kunzvimbo yekutanga nekubvumira mabvi kukotama pasi pekuchengetedza paanochengetedza tsoka dzakaputika pasi. Dzokorora basa racho.
Misungo Inoshandiswa Nerutsoka Rakafuridzirwa
Bhizimisi remakumbo rakanganisa rinonyanya kushanda ne quadriceps pamberi pehudyu. Sekuita basa rinogadzirwa, rinoshandisawo gluteus maximus muscle yemakumbo, vatengesi vemukati mukati, uye mhuru yemhuru chete. Nyeredzi iri kumashure kwehudyu uye gastrocnemius yemhuru inoita sezvigadzirisheni kune kufamba. Mhepo yemagetsi yepamusoro ndiyo inoshandisa muviri.
Kana uchida kuenda, ona chegumi chemashumi makuru uye rongorora ruzivo rwekudzidzira nekuchengeteka kwemashoko .