Banda wowongoka kumbuyo wolimbira mwendo wakufa

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Adductor Magnus, Hamstrings

Ukuxhumana kwe Banda wowongoka kumbuyo wolimbira mwendo wakufa

The Band Straight Back Stiff Leg Deadlift ndi masewera olimbitsa thupi omwe amalimbana kwambiri ndi hamstrings, glutes, ndi m'munsi kumbuyo, kupititsa patsogolo mphamvu za thupi lonse ndi kukhazikika. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuchita izi kuti apititse patsogolo mphamvu zawo zam'mbuyo, kupititsa patsogolo masewera awo, komanso kuchepetsa chiopsezo cha kuvulala pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Banda wowongoka kumbuyo wolimbira mwendo wakufa

• Miyendo yanu ikhale yowongoka, ndi kupinda pang'ono m'mawondo, ndikumangirira m'chiuno kuti mutsitse torso pansi, ndikusunga msana wanu.
• Pamene mukutsitsa torso yanu, onetsetsani kuti manja anu atambasulidwa molunjika pansi, kusungabe kugwedezeka pa bande.
• Pamene torso yanu yatsala pang'ono kufanana ndi nthaka, imirirani kwa kamphindi, kenaka mutengere glutes ndi hamstrings kuti mukweze torso yanu kubwerera kumalo oyambira.
• Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti msana wanu ukhale wowongoka komanso pachimake mukuchita nawo masewerawo.

Izinto zokwenza Banda wowongoka kumbuyo wolimbira mwendo wakufa

• Sungani Msana Wanu Wowongoka: Cholakwika china chofala ndikuzungulira kumbuyo panthawi yochita masewera olimbitsa thupi. Izi zingayambitse kuvulala. M'malo mwake, sungani msana wanu mowongoka komanso pachimake chanu chikugwira ntchito nthawi yonseyi. Msana wanu uyenera kukhala wosalowerera ndale kuyambira pachiyambi cha kayendetsedwe kake mpaka kumapeto.
• Hinge pa Mchiuno: Kuyenda kuyenera kuchokera m'chiuno mwako, osati kumbuyo kwanu. Ganizirani za kukankhira m'chiuno mwanu pamene mukutsitsa torso, ndiyeno nkukankhira kutsogolo pamene mukubwerera kuima. Izi zimathandizira kuwongolera ma hamstrings ndi glutes bwino.
• Pewani Kutseka Mabondo Anu: Ngakhale kuti masewerawa amatchedwa "wouma mwendo" wakufa, mawondo anu sayenera kutsekedwa kwathunthu. Kumapindika pang'ono m'manja mwanu

Banda wowongoka kumbuyo wolimbira mwendo wakufa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Banda wowongoka kumbuyo wolimbira mwendo wakufa?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Straight Back Stiff Leg Deadlift, koma ndikofunikira kuti muyambe ndi gulu lopepuka lokana ndikuyang'ana mawonekedwe olondola kuti musavulale. Zochita izi zimayang'ana pa hamstrings ndi kumunsi kumbuyo. Nthawi zonse ndikwabwino kwa oyamba kumene kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi omwe amayang'anira mawonekedwe awo poyambira. Ndikofunikiranso kumvetsera thupi lanu ndikusiya ngati mukumva kusapeza bwino kapena kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Banda wowongoka kumbuyo wolimbira mwendo wakufa?

• Banded Romanian Deadlift: M'malo moti miyendo yanu ikhale yowongoka kwathunthu, mumagwada pang'ono mawondo anu mosiyanasiyana, zomwe zimatsindika kwambiri ma glutes ndi hamstrings.
• Band Straight Back Stiff Leg Deadlift ndi Row: Kusiyanaku kumawonjezera kusuntha kwa thupi kumasewera olimbitsa thupi, kugwiritsira ntchito minofu yanu yam'mbuyo pamene mukuyendetsa gululo kupita pachifuwa chanu pamwamba pa kayendetsedwe kake.
• Band Straight Back Stiff Leg Deadlift ndi Overhead Press: Mukangokweza gululo mpaka mulingo wa m'chiuno, mumakankhira pamutu, ndikugwira mapewa anu ndi manja anu kuwonjezera pa thupi lanu lakumunsi.
• Band Straight Back Stiff Leg Deadlift ndi Squat: Mukamaliza kupha, mumapita ku squat mukadali ndi gulu, ndikuwonjezera ntchito yowonjezera ya quads yanu.

Izinto zokufunda ezishisa ezivumelekile Banda wowongoka kumbuyo wolimbira mwendo wakufa?

• Band Good Mornings : Zochita izi ndizothandiza kwambiri chifukwa zimatsindikanso kayendedwe ka chiuno, monga kuuma kwa mwendo, komwe kuli kofunikira kulimbikitsa msana, glutes, ndi hamstrings.
• Band Squats: Ma squats a band amatha kuthandizira kuyimitsa mwendo wakumbuyo poyang'ana magulu omwewo a minofu - ma glutes, hamstrings, ndi m'munsi kumbuyo, komanso amaphatikizanso ma quadriceps, kupereka kulimbitsa thupi mozama kwambiri.