Thumbnail for the video of exercise: Back Forward Leg Swings

Back Forward Leg Swings

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira

IdivayisiMivaha tebitey boul miarivy.

Imimiselo eqhaphoGluteus Maximus, Iliopsoas

Amashwa eqhapho

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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Back Forward Leg Swings

Back Forward Leg Swings ndi masewera olimbitsa thupi omwe amathandizira kusinthasintha, kuwongolera bwino, komanso kulimbikitsa kuyenda kwa chiuno. Zochita izi ndizopindulitsa kwa othamanga, othamanga, kapena aliyense amene akuyang'ana kuti apititse patsogolo mphamvu zawo zam'munsi ndi kugwirizana. Anthu angafune kuphatikizirapo Back Forward Leg Swings muzochita zawo zolimbitsa thupi kuti atenthetse minofu, kupewa kuvulala, ndikuwongolera magwiridwe antchito awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Back Forward Leg Swings

Imani wamtali ndi mapazi anu motalikirana m'chiuno ndipo yang'anani pa mfundo yomwe ili patsogolo panu kuti mukhalebe bwino.
Kwezani phazi lanu lakumanja pang'ono kuchokera pansi ndikugwedeza mwendo wanu wakumanja kutsogolo ndi kumbuyo ndikuyenda molamulidwa.
Onetsetsani kuti torso yanu ikhale yowongoka ndikupewa kupotoza thupi lanu pamene mukugwedeza mwendo wanu.
Bwerezani izi kuti mubwereze nambala yomwe mukufuna, kenaka sinthani ku mwendo wanu wakumanzere ndikuchita zomwezo.

Izinto zokwenza Back Forward Leg Swings

Mayendedwe Oyendetsedwa: Pewani kusuntha mwendo wanu molusa kwambiri. Kuyenda kuyenera kuyendetsedwa mokhazikika, osati kukakamiza kapena kuthamangitsidwa. Cholinga sikuli kugwedeza mwendo wanu m'mwamba momwe mungathere koma kugwirizanitsa minofu yanu molamulidwa.
Range of Motion: Yambani ndi kusuntha kwakung'ono ndikuwonjezera pang'onopang'ono pamene kusinthasintha kwanu kukukula. Osaumiriza mwendo wanu kupita pamwamba kuposa momwe ulili womasuka. Muyenera kumva kutambasula, koma osati kupweteka.
Khalanibe Thupi Lanu: Cholakwika chofala ndikusiya thupi kuti ligwedezeke kapena kupindika ndi mwendo. Yesetsani kusunga thupi lanu, kuyang'ana kayendetsedwe ka chiuno. Izi zikuthandizani kuti mulekanitse minofu yomwe mukuyesera kuti mugwire ndikuletsa kupsinjika komwe kungachitike

Back Forward Leg Swings Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Back Forward Leg Swings?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Back Forward Leg Swings. Zochita izi ndi njira yabwino kwambiri yotenthetsera ndi kutambasula miyendo yanu, makamaka ma hamstrings ndi ma flexer chiuno. Komabe, oyamba kumene ayenera kuyamba pang'onopang'ono komanso mofatsa kuti asavulale. Ndikofunikira kuwongolera nthawi yomwe mukugwedezeka osati kukankha kwambiri kapena mwamphamvu. Komanso, kugwiritsitsa chothandizira monga khoma kapena mpando kungathandize kuti zinthu zikhale bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ngati zimayambitsa kupweteka, ayenera kusiya ndikupempha uphungu kwa katswiri wa masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Back Forward Leg Swings?

Kusinthasintha kwa Miyendo Yozungulira: M'malo motembenuza mwendo wanu molunjika mmbuyo ndi mtsogolo, mumausuntha mozungulira thupi lanu, mukugwira ntchito zosiyanasiyana.
Kusinthasintha kwa Miyendo Imodzi: Kusinthasintha kumeneku kumaphatikizapo kusuntha mwendo umodzi uku akugwedeza mwendo wina mmbuyo ndi mtsogolo, zomwe zimakulepheretsani kukhazikika kwanu komanso kukhazikika kwapakati.
Kuthamanga kwa Miyendo Yolemera: Kuonjezera zolemera za akakolo kapena zomangira zomangira pamiyendo yanu kumatha kuonjezera mphamvu ndi zovuta za masewerawo.
Squat ndi Swing: Kusiyana kumeneku kumaphatikizapo squat ndi kugwedezeka kwa mwendo, kupereka thupi lonse ndikuwonjezera zovuta zolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Back Forward Leg Swings?

Mabwalo a Glute amathandiziranso Kubwerera Kutsogolo kwa Leg Swings chifukwa amalimbitsa ma hamstrings ndi glutes, minofu yomwe imayendetsedwa panthawi ya kugwedezeka kwa mwendo, potero kumapangitsa mphamvu ndi kuwongolera kayendedwe ka mwendo wanu.
Standing Leg Lifts amagwira ntchito mogwirizana ndi Back Forward Leg Swings pamene onse amathandizira kukhazikika, kugwirizanitsa, ndi mphamvu m'munsi mwa thupi, makamaka kulunjika chiuno ndi minofu ya m'mimba kuti ikhale yokhazikika.

Amaxabiso angamahlekwane kanye Back Forward Leg Swings

Zolimbitsa thupi zolimbitsa thupi
Kuchita masewera olimbitsa thupi
Kubwerera kutsogolo mwendo kusinthasintha kwachizolowezi
Zochita zolozera m'chiuno
Kusinthasintha kwa miyendo ya thupi
Kulimbitsa m'chiuno ndi kusinthasintha kwa miyendo
Zolimbitsa thupi zolimbitsa thupi m'chiuno
Kulimbitsa thupi kwa mwendo wakumbuyo ndi kutsogolo
Kuchita masewera olimbitsa thupi m'chiuno
Kusuntha kwa chiuno ndi kusinthasintha kwa mwendo