Lɔwa Bak Kɔl
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Lɔwa Bak Kɔl
di Lכwa Bak Kכl na bεnεfit εksεsayz we de fכs tכk bכt di lכw bak mכsul dεm, we de εp fכ mek di kכr strכng εn fכ mek di כvala posishכn bכku. I fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, mɔ di wan dɛn we de tray fɔ mek dɛn nɔ gɛt bak pen ɔ fɔ mek dɛn ebul fɔ du spɔt ɛn tin dɛn we dɛn kin du ɛvride. Pipul dɛn go want fɔ du dis ɛgzampul bikɔs i nɔ jɔs de mek dɛn gɛt strɔng bak ɛn kɔr, bɔt i de ɛp bak fɔ mek dɛn nɔ gɛt injuri ɛn fɔ mek dɛn balans ɛn stebul.
Okukubidde ku: Nkugiyigisa Lɔwa Bak Kɔl
- Bεnd yu ni dεm εn bכn dεm כp to yu chεst, we yu de kip yu an dεm na fכs fכ mek dεn stebul.
- Smɔl smɔl, kɔl yu bak we de dɔŋ kɔmɔt na di flɔ, push am dɔŋ wit yu an ɛn yuz yu bɛlɛ mɔsul dɛn fɔ es yu hip dɛn ɔp.
- Hol dis pozishɔn fɔ sɔm sɛkɔn, mek shɔ se yu kip yu kɔr ɛnjɔy.
- Smɔl smɔl, lɔs yu hip dɛn bak dɔŋ na di flɔ ɛn ɛkstɛnd yu leg dɛn bak aut, go bak na di say we yu bigin. Ripit dis ɛgzampul fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Lɔwa Bak Kɔl
- Kɔntrol Muvmɛnt: Lift yu ɔp bɔdi kɔmɔt na grɔn bay we yu fleks yu ɔda pat na yu bak. Mek shɔ se yu de muv fayn fayn wan ɛn kɔntrol am, ɛn nɔ du ɛnitin we go mek yu bak gɛt jɔk ɔ kwik kwik wan we go ambɔg yu bak.
- Kor Engagement: Engage yu kor truutout di eksasaiz. Dis nɔ go jɔs ɛp fɔ mek yu bɔdi stebul bɔt i go ɛp bak fɔ mek di wokɔt wok fayn bay we i go mek yu gɛt mɔ mɔsul dɛn.
- Avoid Overarching: Wan mistek we yu kin avɔyd na fɔ ɔvaarch yu bak. Dis kin mek yu gɛt pen na yu bak ɔ injuri. Fɔ mek dis nɔ apin, pe atɛnshɔn fɔ es yu chɛst kɔmɔt na grɔn pas fɔ tray fɔ luk ɔp ɔ es yu ed tu ay.
- Fɔ Briz Ɔltɛm: Nɔ ol yu briz we yu de du ɛksɛsayz. I impɔtant fɔ de blo ɔltɛm.
Lɔwa Bak Kɔl Ebitala by'omuyigiriza
Mwebale kuteekamu Lɔwa Bak Kɔl?
Yes, di wan dɛn we de bigin kin du di Lɔwa Bak Kɔl ɛgzampul. na simpul εn ifektiv εksεsayz fכ mek di lכw bכk εn di kכr mכsul dεm strכng. Bɔt i impɔtant fɔ mek shɔ se dɛn du di ɛgzampul wit di rayt fɔm fɔ mek yu nɔ strɛs ɔ wund. I fayn bak fɔ bigin wit smɔl nɔmba fɔ ripit ɛn smɔl smɔl i go bɔku as yu trɛnk ɛn bia de go bifo. If yu nɔ fil fayn ɔ yu de fil pen we yu de du di ɛgzampul, i go fayn fɔ lɛ yu stɔp ɛn tɔk to pɔsin we sabi bɔt fitnɛs ɔ dɔktɔ.
Ki kitiibwa eby'okukozesa omuntu Lɔwa Bak Kɔl?
- Weighted Lower Back Curl: Insay dis vεryushכn, yu de yuz weit plet כ dכmbεl, put am pan yu chεst we yu de du di kכl fכ inkrεs di rεsistεns.
- Incline Lower Back Curl: dεn kin du dis pan inklin bεnch we de chenj di angle fכ di εksεsayz, we de tכk di lכw bak mכsul dεm difrεnt we.
- Rivεs Hyperextension: Insted fכ kכl fכ go bifo, yu de le pan yu bεlε εn es yu leg dεm כp, we de tכk bכt di lכw bak mכsul dεm bak bכt difrεn we.
- Yoga Lower Back Curl: Dis vεryushכn inkorporεt yoga pose dεm lεk di kat-kaw poz, usay yu de arch yu bak pan כl di 4 fut, dεn kכl yu spayna insay, we sכm kayn we lεk di lכw bak kכl muvmεnt.
Eby'okukozesa omulungi okugabana n'eby'omanyi Lɔwa Bak Kɔl?
- di Deadlift na כda εksεsayz we de kompliment di Lכwa Bak Kכl as i de tכk bכt di sem mכsul grup, di erector spinae, we implεnt fכ mεnten di rayt posishכn εn fכ mek yu nכ de fil pen na di lכw bכk.
- di Plank eksasaiz na fayn kompliment to di Lower Back Curl biכs i nכ de כnli strכng di lכw bak bכt i de εngage di כl kכr, impruv di כvala trεnk εn stεbiliti we kin εp fכ mek di lכw bak injuri nכ.
Amagamba ag'ewayogenze Lɔwa Bak Kɔl
- Bodiweit Lower Bak Kurl
- Ɛksesaiz dɛn fɔ mek di bak strɔng
- Bodiweit bak wokɔt dɛn
- Lɔwa Bak Kɔl Ɛgzampul
- Ɛksesaiz dɛn na os fɔ Bak
- Bɔdiweyt Ɛksesaiz fɔ Bak
- Lɔwa Bak Bɔdiweyt Trenin
- Strɔng di Lɔwa Bak na Os
- Lower Back Curl Bodyweight Eksayz
- No Ikwipmɛnt Bak Ɛgzampul