Lay Femoral we de na di bɔdi

• Parti ya muntu: Mi-nga'a wagoliya., Bigeri.
• Empandika: Mwafumbwa.
• amagezi agakubya: Hamstrings
• amagezi ag'omusa: Gastrocnemius, Soleus

Okuwandikira ku Lay Femoral we de na di bɔdi

di Lying Femoral εksεsayz na di lכw bכdi wokכt we de fכs tכk εn i de mek di hamstring dεm, di glut dεm, εn di lכw bכk strכng. Na fayn ɛgzampul fɔ atlet dɛn, pipul dɛn we lɛk fɔ du fitnɛs, ɛn pipul dɛn we de luk fɔ mek dɛn gɛt mɔ trɛnk we de dɔŋ di bɔdi ɛn fɔ mek dɛn ebul fɔ chenj di we aw dɛn de du tin. If yu du dis ɛgzampul ɔltɛm, dat kin mek yu ebul fɔ du ɔltin fayn fayn wan pan spɔt ɛn tin dɛn we yu kin du ɛvride, i kin mek yu tinap fayn, ɛn i kin mek yu nɔ wund.

Okukubidde ku: Nkugiyigisa Lay Femoral we de na di bɔdi

• Bɛnd yu ni dɛn ɛn put yu fut dɛn flat na grɔn, apat frɔm yu hip-width.
• Lift wan leg sloslo ɛn es am stret ɔp to di siling, ɛn kip yu ɔda fut flat na grɔn.
• Wit kontrכl, slow slow lכs yu εkstend leg bak dכn tכwεd di fכs we yu nכ tכch am.
• Ripit dis muvmɛnt fɔ di mɔnt we yu want fɔ ripit, dɔn swich to di ɔda leg ɛn ripit di sem stɛp dɛn.

Amakulu mu kubiteekamu Lay Femoral we de na di bɔdi

• Kontrol Muvmεnt: We yu de du di Lying Femoral, i rili implεnt fכ mεnten di kכntroled muvmεnt dεm. Nɔ muv jerky ɔ kwik kwik wan we kin mek yu strɛs ɔ injuri. Rays yu leg dɛn yuz yu hamstring dɛn te yu fut dɛn de pɔynt to di siling ɛn afta dat, smɔl smɔl, put dɛn dɔŋ bak dɔŋ.
• Ful Rɛnj fɔ Muv: Mek shɔ se yu de yuz ful rɛnj fɔ muv bay we yu fulɔp yu leg dɛn na di bɔt ɛn pul dɛn ɔp as ay as yu ebul na di tap. Dis go mek di ɛksesaiz wok fayn fayn wan bay we i de ɛnjɔy di wan ol mɔsul grup.
• Nɔ Lod Ɔva Lod: Na kɔmɔn mistek fɔ yuz tumɔs wet we yu de du dis ɛgzampul. Start wit wet we go alaw yu fɔ du am

Lay Femoral we de na di bɔdi Ebitala by'omuyigiriza

Mwebale kuteekamu Lay Femoral we de na di bɔdi?

Yes, pipul dεm we de bigin kin du di Lying Femoral εksεsayz. Bɔt i impɔtant fɔ bigin wit layt wet ɔ ivin nɔ wet atɔl, ɛn pe atɛnshɔn fɔ mek di fɔm rayt fɔ mek yu nɔ gɛt injuri. I impɔtant bak fɔ wam yusɛf fayn fayn wan bifo yu bigin di ɛgzampul. If yu nɔ shɔ bɔt aw fɔ du di ɛgzampul, i go fayn fɔ aks pɔsin we de tren yu ɔ pɔsin we sabi bɔt fitnɛs fɔ advays.

Ki kitiibwa eby'okukozesa omuntu Lay Femoral we de na di bɔdi?

• Di Standing Leg Curl na ɔda we fɔ chenj, usay yu tinap we yu de du di ɛgzampul, bɔku tɛm wit di ɛp we mashin de ɛp yu.
• di Prone Leg Curl na wan vεryushכn we involv fכ le flat pan yu bεlε pan leg kכl mashin εn kכl yu leg dεm tכwεd yu bכtכk.
• Wan ɔda we we dɛn kin chenj na di Lying Hamstring Curl wit Dumbbell, usay yu kin ledɔm flat pan bɛnch ɛn ol dɔmbɛl bitwin yu fut dɛn we yu de kɔl yu leg dɛn.
• Di Swis Bol Hamstring Curl na wan we we gɛt mɔ chalenj, usay yu de ledɔm na yu bak wit yu il pan Swis bɔl ɛn es yu bɔdi ɔp we yu de kɔl di bɔl to yu.

Eby'okukozesa omulungi okugabana n'eby'omanyi Lay Femoral we de na di bɔdi?

• Skwat: Skwat kin mek di bεnεfit dεm we Lying Femoral de gi bכku bay we i de wok di sem mכsul grup dεm, bכt difrεn we, we kin εp fכ mek di mכsul dεm gro εn bεlε bεlε fayn fayn wan.
• Dedlifts: Deadlifts na big komplimentari eksasaiz to Lying Femoral biכs i de tכk di hamstrings εn glutes, εn i de εngage di lכw bכk bak, we de impruv di כvala lכw bכdi trεnk εn posture.