Band atagona mwendo kwezani

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: , Adductor Longus, Pectineous, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Band atagona mwendo kwezani

The Band Lying Leg Raise ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amayang'ana kwambiri minofu ya m'mimba, kulimbitsa mphamvu komanso kukhazikika. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi msinkhu uliwonse. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zawo, kupititsa patsogolo masewera awo, kapena kungowonjezera minofu ya m'mimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band atagona mwendo kwezani

• Miyendo yanu ikhale yotambasulidwa komanso palimodzi, kenako ikwezeni pang'onopang'ono molunjika padenga pomwe msana wanu ukukanikiza mwamphamvu pa mphasa.
• Miyendo yanu ikafika pansi, imeni pang'ono, kenaka muchepetse pang'onopang'ono, kukana kukoka kwa gululo.
• Musalole mapazi anu kukhudza pansi, m'malo mwake asungeni akugwedezeka masentimita angapo kuchokera pansi musanayambe rep yotsatira.
• Bwerezani ndondomekoyi kwa chiwerengero chofunikila chobwerezabwereza, kuonetsetsa kuti mupitirizebe kulamulira ndi kutsutsa panthawi yonseyi.

Izinto zokwenza Band atagona mwendo kwezani

• **Mayendedwe Olamuliridwa:** Kwezani miyendo yanu pang'onopang'ono molunjika padenga pomwe mukuyiyika mowongoka osakweza m'chiuno pansi. Gululo liyenera kupereka kukana pamene mukukweza miyendo yanu. Pewani kusuntha kwachangu kapena kofulumira, komwe kungapangitse minofu yanu ndikuvulala.
• ** Gwirizanitsani Pakatikati Panu: ** Pamene mukukweza miyendo yanu, yang'anani pakuchita minofu yanu yayikulu, osati minofu ya miyendo yanu. Izi zikuthandizani kuti mukhale okhazikika komanso okhazikika, komanso kuonetsetsa kuti mukugwira ntchito thupi lanu lonse, osati miyendo yanu yokha.
• **Sungani Kumbuyo Kwanu Kukanikizidwira Pansi:** Cholakwika chimodzi chofala ndikuloleza msana wakumunsi

Band atagona mwendo kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band atagona mwendo kwezani?

Inde, oyamba kumene akhoza kuchita gulu lagona mwendo kukweza masewera olimbitsa thupi. Komabe, ayenera kuyamba ndi gulu lopepuka komanso kubwereza pang'ono kuti apewe kulimbitsa minofu yawo. Ndikofunikiranso kutsimikizira mawonekedwe olondola kuti musavulale. Ngati kusapeza kulikonse kapena kupweteka kumamveka panthawi yolimbitsa thupi, kuyenera kuyimitsidwa nthawi yomweyo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuganizira zopempha uphungu kwa katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band atagona mwendo kwezani?

• Gulu lakugona mwendo kukweza ndi kupotoza kumawonjezera kusuntha kozungulira pamene mukukweza miyendo yanu, kugwiritsira ntchito obliques ndi kupititsa patsogolo kukhazikika kwanu.
• Gulu lakugona mwendo ndikukweza m'chiuno kumaphatikizapo kukweza kwa m'chiuno kakang'ono pamwamba pa kayendetsedwe kake, komwe kumawonjezeranso abs anu ndi glutes.
• Gulu lomwe likugona mwendo ndikukweza mawondo kumaphatikizapo kupinda mawondo anu pamene mukukweza miyendo yanu, zomwe zingapangitse kuti masewerawa athe kupezeka kwa oyamba kumene kapena omwe ali ndi vuto lakumbuyo.
• Gulu logona mwendo likukweza ndi kugunda pamwamba kumawonjezera kachitidwe kakang'ono kameneka pamtunda wa kukweza kwa mwendo, zomwe zimawonjezera nthawi pansi pa zovuta komanso zimapangitsa kuti masewerawa akhale ovuta kwambiri.

Izinto zokufunda ezishisa ezivumelekile Band atagona mwendo kwezani?

• "Band Squats" ndi masewera ena owonjezera owonjezera chifukwa samangolimbitsa matumbo ndi ntchafu monga Band Lying Leg Raise, komanso amagwira ntchito pachimake ndi m'munsi, kupititsa patsogolo kukhazikika ndi kukhazikika.
• "Band Hip Thrusts" ingakhalenso yowonjezera ku Band Lying Leg Raise, chifukwa imayang'ana glutes ndi hip flexors, minofu yomwe imagwiranso ntchito panthawi yokweza mwendo, motero imalimbikitsa mphamvu ndi kusinthasintha m'dera la chiuno.