Analemera mwendo umodzi kukankhira m'chiuno

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Wurumuhaye
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings, Quadriceps

Ukuxhumana kwe Analemera mwendo umodzi kukankhira m'chiuno

The Weighted One Leg Hip Thrust ndi masewera olimbitsa thupi amphamvu omwe amapangidwa kuti alimbikitse ndi kumveketsa ma glutes, hamstrings, ndi pachimake, komanso kuwongolera bwino komanso kukhazikika. Ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, kapena anthu omwe akufuna kupititsa patsogolo mphamvu zawo zam'munsi komanso kugwirizanitsa thupi lonse. Anthu angafune kuchita izi chifukwa sizimangothandizira kumanga minofu ndi kuwotcha mafuta, komanso zimathandizira kupititsa patsogolo masewera olimbitsa thupi, kukonza kaimidwe, komanso kuchepetsa chiopsezo cha kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Analemera mwendo umodzi kukankhira m'chiuno

• Tsatirani kumbuyo kwa benchi kuti mapewa anu akhale pafupi ndi pamwamba pake, kenaka pindani bondo limodzi ndikuyika phazi pansi, tambasulani mwendo winawo molunjika.
• Gwirani zolemetsazo m'chiuno mwanu, kanikizani phazi lanu pansi, ndikukankhira m'chiuno mwako pamwamba padenga, ndikusunga mwendo wanu wotalikirana ndi thupi lanu.
• Imani pamwamba pa kayendetsedwe kake, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera pamapewa anu mpaka bondo lanu.
• Tsitsani m'chiuno mwanu kubwerera kumalo oyambira, kuwonetsetsa kuti mukuyenda moyendetsedwa, kenaka bwerezani zolimbitsa thupi zanu zomwe mukufuna kuti mubwererenso musanasinthe mwendo wina.

Izinto zokwenza Analemera mwendo umodzi kukankhira m'chiuno

• Kuyika Kulemera: Ngati mukugwiritsa ntchito cholemetsa, chiyikeni pamtunda wa chiuno chanu. Igwireni m'malo mwake ndi manja anu kuti isagwedezeke. Kulakwitsa kofala ndikuyika kulemera kwambiri pamimba panu, zomwe zingayambitse kusapeza bwino komanso kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Sungani Mawonekedwe: Pamene mukukweza m'chiuno mwanu pansi, sungani chibwano chanu ndi maso patsogolo. Izi zidzathandiza kukhalabe ndi msana wowongoka komanso kupewa kupsinjika kwa khosi. Kulakwitsa kofala ndiko kuyang'ana mmwamba kapena kulola mutu wanu kubwerera mmbuyo, zomwe zingayambitse kuvulala kwa khosi kapena kumbuyo.
• Kulamulidwa

Analemera mwendo umodzi kukankhira m'chiuno Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Analemera mwendo umodzi kukankhira m'chiuno?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a mwendo umodzi, koma ndikofunikira kuyamba ndi zolemera zopepuka kapena kulemera kwa thupi kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi wina wodziwa za mawonekedwe a masewera olimbitsa thupi, monga mphunzitsi waumwini, kuti atsogolere ndondomekoyi. Pamene mphamvu ndi kukhazikika zikuyenda bwino, pang'onopang'ono muwonjezere kulemera. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikumvetsera thupi lanu kuti mupewe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Analemera mwendo umodzi kukankhira m'chiuno?

• Kugwedeza Mchiuno-Myendo Umodzi pa Benchi: M'malo mochita masewera olimbitsa thupi pansi, mungagwiritse ntchito benchi kapena sitepe kuti muwonjezere kayendetsedwe kake, zomwe zimapangitsa kuti ntchitoyo ikhale yovuta kwambiri.
• Kuthamanga kwa Mchiuno Kumodzi ndi Dumbbell: Mutha kugwira dumbbell m'chiuno mwanu kuti muwonjezere kulemera ndikuwonjezera mphamvu ya masewerawo.
• Kuthamanga kwa Mchiuno Umodzi Ndi Mpira Wamankhwala: M'malo mwa dumbbell, mutha kugwiritsa ntchito mpira wamankhwala kuti muwonjezere kukana.
• Kulimbitsa Mchiuno M'mwendo Umodzi Ndi Zolemera za Ankle: Kusinthaku kumaphatikizapo kumangirira zolemera za akakolo ku mwendo wogwira ntchito kuti muwonjezere kukana pakukankhira m'mwamba.

Izinto zokufunda ezishisa ezivumelekile Analemera mwendo umodzi kukankhira m'chiuno?

• Glute Bridge ndi masewera ena omwe amakwaniritsa Weighted One Leg Hip Thrust, monga momwe amaganiziranso kulimbikitsa glutes ndi hamstrings, koma amachitidwa ndi miyendo yonse pansi, yomwe ingathandize kuwongolera bwino komanso kukhazikika.
• Mapapo ndi ntchito yolimbitsa thupi kwambiri chifukwa samangogwira ntchito pa glutes ndi hamstrings, zomwe zimafanana ndi Weighted One Leg Hip Thrust, komanso zimagwira ntchito pachimake ndikuwongolera kugwirizana kwa thupi lonse, kupititsa patsogolo kulimba kwa magwiridwe antchito anu.