Enyere aka Prone Hamstring
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Ijambo ryo kuri Enyere aka Prone Hamstring
Mmega ahụ Prone Hamstring enyere aka bụ mgbatị ahụ ezubere iche nke na-ewusi ike ma na-ada ụda akwara hamstring, na-eme ka ike ụkwụ na nkwụsi ike zuru oke. Ọ bụ mmega ahụ bara uru maka ndị na-eme egwuregwu, ndị na-anụ ọkụ n'obi na ahụike, ma ọ bụ onye ọ bụla na-achọ imeziwanye ike na mgbanwe ahụ dị ala. Ndị mmadụ na-etinyekarị mmega ahụ a n'usoro ha na-eme iji kwalite arụmọrụ na egwuregwu, gbochie mmerụ ahụ, melite nguzozi, na ịkwado mmegharị ahụ na-arụ ọrụ na ndụ kwa ụbọchị.
Kubahiriza: Ijambo kwa Ikirari Enyere aka Prone Hamstring
- Mee ka onye òtù ọlụlụ gị ma ọ bụ onye na-enye ọzụzụ guzoro n'ụkwụ gị. Ha kwesịrị ibuli otu n'ime ụkwụ gị nwayọ, na-ehulata ya na ikpere ka ị na-edebe ụkwụ nke ọzọ n'ala.
- Onye gị na ya na-emekọ ihe kwesịrị iji nwayọọ welie ụkwụ gị elu gaa n'uko ụlọ, na-akwụsị mgbe ọ na-adị gị ka ọ gbatịa mana tupu ọ ghara iru gị ala.
- Jide ọnọdụ a ihe dịka 20 ruo 30 sekọnd, na-eku ume nke ọma n'oge niile.
- Jiri nwayọọ wetuo ụkwụ gị azụ ruo ebe mmalite, wee jiri ụkwụ ọzọ megharịa usoro ahụ.
Komeza kuganiriza Enyere aka Prone Hamstring
- Mpempe akwụkwọ ziri ezi: Onye inyeaka kwesịrị iguzo n'akụkụ onye ahụ, jide nkwonkwo ụkwụ nke a na-emega ahụ, ma jiri nwayọọ nwayọọ welie ya gaa n'azụ. Ekwesịrị idowe ikpere n'ihu n'oge mmegharị ahụ. Ihu ikpere nwere ike ibelata ịdị irè nke mmega ahụ ma tinye nsogbu na-enweghị isi na nkwonkwo.
- Mmụba nke nta nke nta: Onye inyeaka kwesịrị ibuli ụkwụ naanị ruo n'ókè ebe onye ahụ na-enwe mmetụta dị nro, ọ bụghị ihe mgbu. Ịgbasa oke nwere ike ibute nhụsianya akwara ma ọ bụ mmerụ ahụ ndị ọzọ. Nke nta nke nta na-abawanye oke mmegharị ahụ ka oge na-aga ka mgbanwe na-akawanye mma.
- Nrụgide na-agbanwe agbanwe: Onye inyeaka kwesịrị itinye nrụgide na-agbanwe agbanwe mgbe ọ na-ebuli ụkwụ. Zenarị mmegharị ahụ ma ọ bụ na mberede, nke nwere ike imerụ ahụ.
- Nkwurịta okwu mgbe nile: Onye inyeaka kwesịrị ịnọgide na-enwe mgbe niile
Enyere aka Prone Hamstring Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Enyere aka Prone Hamstring?
Ee, ndị mbido nwere ike ịme mmega ahụ Prone Hamstring enyere aka. Agbanyeghị, ọ dị mkpa ịmalite site na ịdị arọ dị mfe ma jiri nwayọ na-abawanye ka ike na mgbanwe na-akawanye mma. Ọ dịkwa oke mkpa ịnweta ụdị ziri ezi iji zere mmerụ ahụ. Inwe onye nkuzi ma ọ bụ onye na-aga mgbatị ahụ nwere ahụmahụ iji nyere aka na nduzi nwere ike ịba uru nke ukwuu. Cheta, ọ dị mkpa mgbe niile ikpo ọkụ tupu mmega ahụ ọ bụla wee dajụọ ma emesịa.
Ibintu byinshi bijyanye no kwa Enyere aka Prone Hamstring?
- Enyere aka Prone Hamstring with Resistance Bands: Ọdịiche a gụnyere iji eriri mgbochi iji gbakwunye esemokwu na ịma aka na mmega ahụ, na-akwalite ike ike na mgbanwe.
- Enyemaka Prone Hamstring na arọ nkwonkwo ụkwụ: Site n'ịgbakwunye arọ ụkwụ, ị nwere ike ịbawanye mgbatị ahụ ike ma gakwaa aka mgba aka gị.
- Enyemaka Prone Hamstring na bọọlụ kwụsie ike: Ụdị a gụnyere iji bọọlụ kwụsie ike n'okpuru ụkwụ gị, na-agbakwunye otu nguzozi na ntinye aka na mmega ahụ.
- Enyemaka Prone Hamstring na Roller Foam: Mgbanwe a gụnyere itinye ihe mkpuchi ụfụfụ n'okpuru nkwonkwo ụkwụ gị, nke nwere ike inye aka ịhịa aka n'ahụ na hapụ esemokwu n'ime eriri ụkwụ gị ka ị na-agbatị.
Ibintu byiza bikanagorwa Enyere aka Prone Hamstring?
- Glute Bridges nwere ike ịkwalite uru nke mmega ahụ Prone Hamstring na-enyere aka site n'ịgbalite mọzụlụ glute, nke na-arụ ọrụ na tandem na hamstrings maka mmegharị ahụ dị iche iche dị ala, si otú ahụ na-eme ka arụmọrụ zuru ezu na ibelata ihe ize ndụ nke mmerụ ahụ.
- Swiss Ball Hamstring Curls bụ ihe nkwado dị ukwuu na mmega ahụ Prone Hamstring enyere aka ka ha na-elekwasịkwa anya n'ịkwalite mọzụlụ hamstring ike, ebe ha na-ewebata ihe nguzozi na ntinye aka, nke nwere ike melite nhazi na nkwụsi ike n'ozuzu ya.
Amakuru ashobora gutuma Enyere aka Prone Hamstring
- Mmega ahụ na-ewusi hamstring ike
- Enyemaka mgbatị ahụ Prone Hamstring
- Mmega ahụ nke apata ụkwụ
- Mgbatị hamstring site na enyemaka
- Mmega ahụ na-adịkarị mfe
- Ihe mgbatị ahụ hamstring enyere aka
- Mmega ahụ na-ewusi apata ụkwụ ike
- Enyemaka aka na mmega ahụ hamstring na-adịkarị mfe
- Ihe omume hamstring ezubere iche
- Mgbatị ụkwụ enyere aka