Smith we de nil dɔŋ riya kik

• Parti ya muntu: Mbili
• Empandika: Mashĩnĩ ya Smith

Okuwandikira ku Smith we de nil dɔŋ riya kik

di Smith kneeling riya kik na strכng-bildin εksεsayz we de fכs tכk to di gluteus mכsul dεm εn i de εngage di hamstring dεm εn di lכw bכk bak. Na fayn fayn wokɔt fɔ di wan dɛn we lɛk fɔ fitnɛs pan ɔl di lɛvul dɛn, mɔ di wan dɛn we de luk fɔ ɛp dɛn fɔ mek dɛn bɔdi strɔng ɛn fɔ mek dɛn stebul. We wan wan pipul dɛn put dis ɛgzampul insay dɛn rutin, dɛn kin ebul fɔ balans, fɔ du atletik, ɛn bak fɔ mek dɛn bɔdi we gɛt fayn tɔyn.

Okukubidde ku: Nkugiyigisa Smith we de nil dɔŋ riya kik

• Put yu an dɛn na grɔn bifo yu fɔ mek yu tinap tranga wan, kip yu bak stret ɛn yu ed de na nyutral pozishɔn.
• Push di bar ɔp bay we yu ɛkstɛnd yu rayt leg stret biɛn yu, yuz yu glut mɔsul dɛn. Mek shɔ se dɛn kɔntrol yu muvmɛnt fɔ mek yu nɔ swing.
• Smɔl smɔl, put yu fut dɔŋ bak dɔŋ to di say we yu bigin, ɛn nɔ di wet we yu de du dat fɔ mek yu mɔsul dɛn wok fayn fayn wan.
• Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit, dɔn swich to yu lɛft leg.

Amakulu mu kubiteekamu Smith we de nil dɔŋ riya kik

• Kɔntrol Muvmɛnt: We yu de du di kik, mek shɔ se yu du am di we aw yu de kɔntrol am. Push yu fut bak ɛn ɔp, kip yu ni bɛn na 90 digri angle. Nɔ mek di mistek we dɛn kin mek fɔ kik tumɔs ɔ fast, bikɔs dis kin mek yu wund. Bifo dat, pe atɛnshɔn pan di muvmɛnt dɛn we yu de muv sloslo ɛn we yu de kɔntrol fɔ mek di mɔsul dɛn wok fayn fayn wan.
• Di Alaynɛshɔn Prɔpash: Kip yu bak stret ɛn yu ed in layn wit yu spayna ɔl di tɛm we yu de du di ɛksesaiz. Wan mistek we dɛn kin mek na fɔ arch yu bak ɔ kren yu nɛk, we kin mek yu strɛs ɔ wund.
• Aks fɔ mared

Smith we de nil dɔŋ riya kik Ebitala by'omuyigiriza

Mwebale kuteekamu Smith we de nil dɔŋ riya kik?

Yes, di wan dɛn we de bigin kin du di Smith kneeling rear kick exercise, bɔt dɛn fɔ stat wit layt wet ɛn pe atɛnshɔn pan fɔm fɔ mek dɛn nɔ gɛt injuri. I fayn ɔltɛm fɔ mek pɔsin we de tren yu pasɔnal ɔ pɔsin we sabi bɔt fitnɛs sho yu aw fɔ du di ɛgzampul kɔrɛkt wan bifo yu tray fɔ du am fɔ yusɛf. Jɔs lɛk ɛni ɛksesaiz, if yu fil ɛni pen ɔ nɔ fil fayn, stɔp wantɛm wantɛm ɛn tɔk to pɔsin we sabi bɔt wɛlbɔdi biznɛs.

Ki kitiibwa eby'okukozesa omuntu Smith we de nil dɔŋ riya kik?

• Di Resistance Band Kneeling Rear Kick involv fɔ yuz wan resistance band we dɛn tay rawnd wan strɔng post ɛn yu anklɛ, we de alaw fɔ ajɔst resistans ɛn fleksibiliti.
• Di Stability Ball Kneeling Rear Kick involv fɔ nil dɔŋ pan stebiliti bɔl we yu de du di kik, we de ad ɛkstra chalenj fɔ yu kɔr ɛn balans.
• Di Dumbbell Kneeling Rear Kick na wan vɛshɔn usay yu de ol dɔmbɛl biɛn yu ni we yu de du di kik, we de ad mɔ wet ɛn rɛsistɛns.
• Di Bodyweight Kneeling Rear Kick na wan we we dɛn nɔ de yuz ɛni ikwipmɛnt, we de abop pan yu bɔdi wet nɔmɔ fɔ mek yu ebul fɔ tinap tranga wan.

Eby'okukozesa omulungi okugabana n'eby'omanyi Smith we de nil dɔŋ riya kik?

• Hip Thrusts: Hip thrust dεm de tכk bak to di glut dεm εn di hamstring dεm, we sכm kayn we lεk di Smith kneeling riya kik. Bɔt dis ɛksesaiz de put mɔ ɛmpɛshmɛnt pan di glut dɛm, we de ɛp fɔ mek dis mɔsul grup strɔng ɛn tɔyn mɔ.
• Dεdlift: Dedlift na big komplimentari εksεsayz as i nכ de כnli wok di glut εn hamstring dεm, bכt i de εngage di lכw bכk εn di kכr. Dis de ɛp fɔ mek di ɔvala bɔdi trɛnk ɛn stebiliti bɛtɛ, we de ɛp fɔ mek di Smit kneeling riya kik wok fayn.