Kebul hip abdukshɔn

• Parti ya muntu: Mbili
• Empandika: Kabilgayaimafi.
• amagezi agakubya: Gluteus Medius, Tensor Fasciae Latae

Okuwandikira ku Kebul hip abdukshɔn

di Kebul Hip Abdukshכn na εksεsayz we dεn tכk bכt we de fכs fכ mek di כta thigh dεm εn di glut dεm strכng, we de mek di lכw bכdi stebiliti εn bεlε. Dis ɛgzampul fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs we dɔn go bifo, bikɔs dɛn kin ajɔst di rɛsistɛns akɔdin to di wan wan trɛnk lɛvɛl. Pipul dɛn go want fɔ inkɔrpɔret Kebul Hip Abdakshɔn insay dɛn wokɔt rijim fɔ mek dɛn ebul fɔ muv mɔ hip, fɔ mek dɛn ebul fɔ du mɔ pan ɔda ɛksɛsayz ɛn spɔt dɛn, ɛn fɔ mek dɛn gɛt wan tɔned lɔwa bɔdi.

Okukubidde ku: Nkugiyigisa Kebul hip abdukshɔn

• Ataya di kebul to yu anklɛ na di sayd we di bɔdi de fes fa frɔm di mashin, mek shɔ se di rɛsistɛns sɛt na wan kɔmfyut lɛvɛl.
• kip yu kor engaged εn yu bכdi stret, sכmtεm es ​​yu leg kכmכt na di sayd, εgens di rεsistεns fכ di kebul, te i bכt di hip ayt.
• Hol dis pozishɔn fɔ smɔl tɛm, mek shɔ se yu hip, yu ni, ɛn fut de alaynɛd ​​ɛn yu nɔ de ledɔm fa frɔm di mashin.
• Smɔl smɔl, put yu leg dɔŋ bak to di say we yu bigin, kɔntinyu fɔ kɔntrol di muvmɛnt, ɛn ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit bifo yu chenj yu leg.

Amakulu mu kubiteekamu Kebul hip abdukshɔn

• **Stebul Kɔr**: Engage yu kɔr ɔlsay na di ɔl ɛgzampul fɔ mek yu balans ɛn stebul. Dis nɔ jɔs de ɛp fɔ protɛkt yu lɔwa bak bɔt i de ɛp bak fɔ mek di wokɔt wok fayn.
• **Kɔntrol Muvmɛnt**: Nɔ swing ɔ yuz mɔmɛnt fɔ es di wet. Di muvmɛnt fɔ slo ɛn kɔntrol, yu fɔ pe atɛnshɔn pan di mɔsul dɛn na yu hip ɛn glut. Wan mistek we dɛn kin mek na fɔ rɔsh di muvmɛnt, we kin mek pɔsin nɔ fɔm fayn ɛn i kin mek i wund.
• **Rayt Weyt**: Start wit smɔl wet fɔ mek shɔ se yu ebul fɔ du di ɛgzampul wit di rayt fɔm. Wan mistek we dɛn kin mek na fɔ yuz wet we tu ebi, we kin mek yu strɛs ɛn yu kin wund. We yu dɔn ebul fɔ du di ɛksesaiz fayn fayn wan wit di rayt fɔm, smɔl smɔl yu fɔ mek di wet bɔku

Kebul hip abdukshɔn Ebitala by'omuyigiriza

Mwebale kuteekamu Kebul hip abdukshɔn?

Yes, di wan dɛn we de bigin kin du di Kebul Hip Abdakshɔn ɛgzampul, bɔt i rili impɔtant fɔ stat wit smɔl wet fɔ mek shɔ se dɛn fɔm di rayt we ɛn fɔ mek dɛn nɔ gɛt injuri. I fayn ɔltɛm fɔ mek pɔsin we de tren yu pasɔnal ɔ pɔsin we sabi du fitnɛs sho yu di kɔrɛkt we fɔ du am fɔs. As yu de fil fayn ɛn strɔng, smɔl smɔl yu kin gɛt mɔ wet. Mɛmba se, i nɔ de bɔt ɔmɔs wet yu kin es bɔt na fɔ du di ɛgzampul kɔrɛkt wan fɔ mek yu bɛnifit mɔ ɛn fɔ mek yu nɔ gɛt bɔku prɔblɛm.

Ki kitiibwa eby'okukozesa omuntu Kebul hip abdukshɔn?

• Lying Cable Hip Abduction: Insay dis vεryushכn, yu de le pan yu sayd pan bεnch εn du di hip abdukshכn, we de tכk di hip abdukshכn dεm mכr tranga wan.
• Kebul Hip Abdukshɔn wit Anklɛ Strap: Dis chenj involv fɔ ataya wan anklɛ strap to di kebul mashin, fɔ gi difrɛn rɛnj fɔ muv ɛn ad intensiti to di wokɔt.
• Single-leg Cable Hip Abduction: Dis vεryushכn involv fכ tinap pan wan leg we yu de du di εksεsayz, we de chalenj yu bεlε εn εngage yu kכr.
• Bεnt-כva Kebul Hip Abdukshכn: Dis vεryushכn de mek yu bεnd na di wεst we yu de du di hip abdukshכn, we yu de tכk di glut dεm εn di כta thigh dεm frכm difrεn angle.

Eby'okukozesa omulungi okugabana n'eby'omanyi Kebul hip abdukshɔn?

• di lכng dεm: di lכng dεm de kompliment kebul hip abdukshכn bay we dεn de fכkus pan di hip fleksכr dεm εn di glut dεm, we de impruv di hip mobiliti εn trεnk, we impruv fכ du kebul hip abdukshכn fayn fayn wan.
• Klamshεl: Klamshεl na fayn komplimentari εksεsayz fכ kebul hip abdukshכn as dεn de tכk di hip abdukshכn dεm, spεshal wan di gluteus medius, we bכku tεm dεn nכ de wok כnda wok na כda εksεsayz dεm. dis kin εp fכ impruv di hip stεbiliti εn bεlε, we de εnhans di effektiv we di kebul hip abdukshכn de du.