pul tru

• Parti ya muntu: Mbili
• Empandika: Kabilgayaimafi.
• amagezi agakubya: Gluteus Maximus
• amagezi ag'omusa: Erector Spinae, Hamstrings

Okuwandikira ku pul tru

di εksεsayz pul tru na wan dinamik muvmεnt we de fכs tכk to di gluteal mכsul dεm, di hamstring dεm, εn di lכw bכk, we de εp fכ bil trεnk εn stεbiliti na dεn εria dεm ya. I fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ tray fɔ impɔtant dɛn funkshɔn fitnɛs to advans atlet dɛn we want fɔ ɛp dɛn pawa ɛn pefɔmɛns. If yu put pul tru tin dɛn insay yu wokɔt rutin, dat kin ɛp fɔ mek yu ebul fɔ tinap fayn, fɔ mek yu nɔ gɛt bɔku injuri, ɛn fɔ mek yu ebul fɔ du ɔltin fayn fayn wan.

Okukubidde ku: Nkugiyigisa pul tru

• Rich bitwin yu leg fɔ grap di kebul handel ɔ band wit yu tu an, kip yu an dɛn stret ɛn yu bak flat.
• Pul di kebul ɔ band tru yu leg bay we yu de drɛb yu hip dɛn fɔ go bifo ɛn tinap stret.
• Skכt yu glut dεm na di tכp pat pan di muvmεnt, mek sכh se yu bכdi fכm wan strεt layn frכm ed to il.
• Rivεs di muvmεnt sכmtεm, push yu hip dεm bak εn lכs yu bכdi bak to di say we yu bigin.

Amakulu mu kubiteekamu pul tru

• Kontrol Muvmɛnt: We yu de du di pul tru, mek shɔ se yu de yuz wan kɔntrol, smol muvmɛnt. Nɔ muv kwik ɔ fɔ muv kwik kwik wan, we kin mek yu mɔsul dɛn strɛs ɔ mek yu wund. Di mistek we dɛn kin mek na fɔ yuz di mɔmɛnt instead fɔ yuz di mɔsul dɛn trɛnk, we kin mek di ɛksesaiz nɔ wok fayn.
• Kɔrɛkt Wet: Start wit wet we smɔl fɔ mek shɔ se yu ebul fɔ du di ɛgzampul wit kɔrɛkt fɔm. As yu de strɔng, yu kin ebul fɔ mek di wet bɔku smɔl smɔl. Wan mistek we dɛn kin mek na fɔ yuz tu ebi wet tu kwik, we kin mek yu nɔ gɛt fayn fɔm ɛn yu kin gɛt injury.

pul tru Ebitala by'omuyigiriza

Mwebale kuteekamu pul tru?

Yɛs, di wan dɛn we de bigin fɔ du ɛksɛsayz kin rili du di pul tru ɛksesaiz. Na fayn ɛgzampul fɔ mek di glut, di hamstring, ɛn di lɔwa bak strɔng. Bɔt i impɔtant fɔ bigin wit layt wet fɔ mek shɔ se yu fɔm di rayt we ɛn fɔ mek yu nɔ wund. I fayn bak fɔ mek pɔsin we de tren ɔ pɔsin we gɛt ɛkspiriɛns fɔ go jim, de wach di fɔs fɔs tin dɛn we dɛn de tray fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan.

Ki kitiibwa eby'okukozesa omuntu pul tru?

• Di Kettlebell Pull Through na ɔda we we de yuz kettlebell instead of kebul, we de pe atɛnshɔn pan di sem mɔsul grup dɛn bɔt we de ad difrɛn grip chalenj.
• Di Band Pull Through na wan vɛryushɔn we de yuz rɛsistɛns band, we de alaw fɔ izi ajɔstmɛnt fɔ rɛsistɛns ɛn mek am fayn opshɔn fɔ wokɔt na os.
• di Waid-Stance Pull Through na wan vεryushכn usay yu de tinap wit wan wayd stans, we de tכk bכt yu insay thigh dεm εn glut dεm mכr intens.
• di Squat Pull Through na wan vεryushכn we de ad squat muvmεnt to di pul tru, we de inkrεs di engagement fכ yu kwad εn glut dεm.

Eby'okukozesa omulungi okugabana n'eby'omanyi pul tru?

• Glute brij kin mek di bεnεfit dεm we di pul tru dεm kin gi bכku, as dεn kin fכkus bak pan di hip εkstenshכn εn fכ mek di glut dεm strכng, we kin mek di hip hinj muvmεnt wok fayn fayn wan we i de pul tru.
• Kεtlεl swing dεm na big adishכn fכ pul tru, as dεn involv wan sεm kayn hip hinj muvmεnt εn fכs fכ fכm, so dat de εnhans pawa εn εndurance na di glut εn hamstrings.