Njem akụkụ mgbochi mgbochi

• Agache: Ekpo
• Ibikoresho: Ig: N'ikwusịsit Ọkphia

Ijambo ryo kuri Njem akụkụ mgbochi mgbochi

The Resistance Band Side Walk bụ mmega ahụ dị ala nke na-elekwasị anya na glutes na ndị na-apụnara úkwù, na-akwalite ike, nkwụsi ike, na mgbanwe. Ọ dabara maka ndị mmadụ n'otu n'otu na ọkwa ahụike niile, site na ndị mbido ruo ndị na-eme egwuregwu dị elu, n'ihi ike mgbanwe ya. Ndị mmadụ ga-achọ ime mmega ahụ a n'ihi na ọ nwere ike imeziwanye arụmọrụ egwuregwu ha, nyere aka na mgbochi mmerụ ahụ, ma tinye aka na mmegharị ahụ nke ọma kwa ụbọchị.

Kubahiriza: Ijambo kwa Ikirari Njem akụkụ mgbochi mgbochi

• Wedata onwe gị n'ọnọdụ ọkara squat, na-eme ka azụ gị kwụ ọtọ na ikpere gị n'elu nkwonkwo ụkwụ gị.
• Kwụpụ ụkwụ aka nri gị n'akụkụ, gbatịa eriri ka ị na-aga.
• Soro ụkwụ aka ekpe gị, na-eweghachi ya n'obosara ubu dị iche na ụkwụ aka nri gị, na-edobe esemokwu na band.
• Tinyegharịa mmegharị nzọ ụkwụ n'akụkụ a maka ọnụọgụ ugboro ugboro nke ịchọrọ, wee gbanwee ntụzịaka iji rụọ ọrụ n'akụkụ abụọ nke ahụ gị.

Komeza kuganiriza Njem akụkụ mgbochi mgbochi

• Na-edobe Ụdị Kwesịrị Ekwesị: Debe ụkwụ gị n'obosara n'ubu na ikpere gị na-ehulata ntakịrị. Mgbe ị na-azọ ụkwụ n'akụkụ, jide n'aka na ị ga-eji ikiri ụkwụ gị na-edu iji tinye aka na glutes nke ọma. Otu ndudue a na-ahụkarị nke ị ga-ezere bụ iji mkpịsị ụkwụ gị na-edu, nke nwere ike imebi ikpere gị ma wepụ uche gị na glutes gị.
• Jikwaa mmegharị gị: Zere ịgba ọsọ na mmega ahụ. Kama, were nwayọọ nwayọọ na-achịkwa nzọụkwụ n'akụkụ. Nke a ga-ahụ na mọzụlụ gị na-arụ ọrụ nke ọma yana na ị naghị adabere na ume ịkwaga.
• Nọgide na-enwe nchekasị Band: Gbaa mbọ hụ na band ahụ na-eme mkpọtụ mgbe niile n'oge mmega ahụ. Ọ bụrụ na ìgwè ahụ na-ada mbà, ọ pụtara na nzọụkwụ gị dị ntakịrị na

Njem akụkụ mgbochi mgbochi Amakuru atandukanye

Baze bafite uburyo bwo kuhagarika kwa Njem akụkụ mgbochi mgbochi?

Ee, ndị mbido nwere ike ịme mmega ahụ Resistance Band Side Walk. Ọ bụ nnukwu mmega ahụ iji lekwasị anya n'úkwù, glutes, na apata ụkwụ. Otú ọ dị, ọ dị mkpa iji eriri na-eguzogide ọkụ malite ma jiri nwayọọ nwayọọ na-abawanye nguzogide ka ike na nkasi obi na mgbatị ahụ na-akawanye mma. Ọ dịkwa oke mkpa idowe ụdị dị mma iji gbochie mmerụ ahụ. Ọ bụrụ na ị bụ onye mbido, ọ nwere ike inye aka ịme mmega ahụ n'okpuru nduzi nke onye nkuzi ma ọ bụ ọkachamara ahụike.

Ibintu byinshi bijyanye no kwa Njem akụkụ mgbochi mgbochi?

• Mgbochi Band Monster Walk: Na mgbanwe a, a na-etinye band ahụ n'akụkụ nkwonkwo ụkwụ gị ma na-aga n'ihu na azụ n'ọnọdụ squat, nke na-enyere aka mee ka glutes na apata ụkwụ gị sie ike.
• Banded Side Step Squat: Nke a na-agụnye itinye eriri ahụ n'elu ikpere gị, na-aga n'akụkụ, na-eme squat, nke na-elekwasị anya quadriceps, glutes, na hamstrings.
• Njem diagonal Band Resistance: Ọdịiche a gụnyere itinye eriri n'akụkụ nkwonkwo ụkwụ gị na ije ije n'ụzọ diagonally, nke na-arụ ọrụ ndị na-akụ hip na ndị na-akwado gị.
• Akụkụ Banded Jump: Nke a na-agụnye ịwụba n'akụkụ na eriri gburugburu ikpere gị ma ọ bụ nkwonkwo ụkwụ gị, nke na-eme ka ike dịkwuo elu ma na-elekwasị anya mọzụlụ ahụ dị ala, karịsịa glutes na apata ụkwụ gị.

Ibintu byiza bikanagorwa Njem akụkụ mgbochi mgbochi?

• Clamshells na ndị na-emegide ndị agha: Clamshells na-elekwasị anya hips na glutes, dị ka Resistance Band Side Walk, mana ha na-etinyekwa isi na azụ azụ, na-akwalite nkwụsi ike na nguzozi zuru oke nke nwere ike ịkwalite ịdị irè nke mmega ahụ n'akụkụ.
• Glute Bridge with Resistance Bands: Mmega ahụ na-elekwasịkwa glutes na hips dị ka Resistance Band Side Walk, mana ọ na-eme ya n'ọnọdụ dị iche (dina ala), na-enye ohere maka mmegharị dị iche iche ma na-enyere aka hụ na mmepe akwara zuru oke.