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Bent Leg Kickback

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus
Amashwa eqhapho
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Bent Leg Kickback

The Bent Leg Kickback ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amayang'ana pa gluteus maximus, kuthandiza kulimbikitsa ndi kulimbikitsa matako. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, osafuna zida komanso kupereka kusinthasintha kochitidwa kulikonse. Anthu angafune kuchita masewera olimbitsa thupi kuti akhale olimba m'munsi mwa thupi lawo, kuwongolera kaimidwe kawo, ndikuthandizira kukhala ndi chizolowezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bent Leg Kickback

  • Phatikizani pachimake chanu ndikukweza mwendo wanu wakumanja, kusunga bondo, mpaka ntchafu yanu ifanane ndi pansi ndipo phazi lanu likuyang'ana padenga.
  • Finyani ma glutes anu pamwamba pa kayendetsedwe kake, kenaka tsitsani pang'onopang'ono bondo lanu kumalo oyambira popanda kukhudza pansi.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kenaka sinthani ndikuchita zomwezo ndi mwendo wanu wakumanzere.
  • Kumbukirani kusunga msana wanu mowongoka ndipo mayendedwe anu amayendetsedwa nthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Bent Leg Kickback

  • Gwirani Ntchito Yanu: Kuchita chidwi chanu ndikofunikira pakuchita izi. Zimapereka bata, zimathandiza kusunga bwino, komanso zimathandizira kumbuyo kwanu. Anthu ambiri amaiwala kuchitapo kanthu pazochitika zolimbitsa thupi, zomwe zingayambitse zotsatira zosagwira ntchito komanso kuvulala komwe kungatheke.
  • Yesetsani Kuyenda Kwanu: Pewani chiyeso chogwiritsa ntchito mphamvu kapena kugwedeza mwendo wanu. M'malo mwake, yang'anani pamayendedwe oyendetsedwa, odekha. Izi zidzatsimikizira kuti mukugwiritsa ntchito glutes kuti mukweze mwendo wanu, osati kudalira mphamvu, zomwe zingayambitse zotsatira zabwino ndikupewa kuvulala.
  • Sungani M'chiuno Mwanu: Cholakwika chofala ndikutembenuza chiuno panthawi yochita masewera olimbitsa thupi. Yesetsani kuti chiuno chanu chiyang'ane pansi panthawi yonse yochita masewera olimbitsa thupi

Bent Leg Kickback Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bent Leg Kickback?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bent Leg Kickback. Ndi masewera osavuta komanso ogwira mtima omwe amalimbana ndi ma glutes. Komabe, monga zolimbitsa thupi zilizonse, ndikofunikira kuti muyambe ndi kulimba kwamphamvu ndikuwonjezera pang'onopang'ono mphamvu zanu ndi kupirira kwanu zikukula. Komanso, mawonekedwe oyenera ndi ofunikira kuti apewe kuvulala ndikuwonetsetsa kuti masewerawa akugwira ntchito. Ngati simukudziwa momwe mungachitire izi, zingakhale zothandiza kupeza malangizo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bent Leg Kickback?

  • The Fire Hydrant Kickback: Mwakusiyana uku, mumakweza mwendo wanu wopindika kumbali, ndikukankhira kumbuyo kwanu.
  • Kuthamangitsa Myendo Wowongoka: Apa, m'malo moti mwendo wanu ukhale wopindika, mumawongola ndikuukweza kumbuyo kwanu.
  • The Resistance Band Kickback: Mutha kuwonjezera bandi yotsutsa kuzungulira ntchafu zanu kapena akakolo kuti mukhale ndi vuto lowonjezera pakusinthaku.
  • The Weighted Kickback: Kusiyanaku kumaphatikizapo kuyika dumbbell mu khola la bondo lanu kuti muwonjezere kukana.

Izinto zokufunda ezishisa ezivumelekile Bent Leg Kickback?

  • Mapapo: Mapapo amakhalanso ndi ma glutes, hamstrings, ndi quads, ofanana ndi Bent Leg Kickbacks. Amawonjezera chinthu chokhazikika komanso chogwirizana, chomwe chingathandize kupititsa patsogolo mapindu omwe mumapeza kuchokera ku Kickbacks.
  • Mlatho wa Glute: Zochita za Glute Bridge zimayang'ana makamaka ma glutes ndi hamstrings, omwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito mu Bent Leg Kickbacks. Mwa kulimbikitsa minofu iyi, mutha kusintha magwiridwe antchito anu muzochita za Kickback.

Amaxabiso angamahlekwane kanye Bent Leg Kickback

  • Zolimbitsa thupi zolimbitsa thupi
  • Kuchita masewera olimbitsa thupi a Bent Leg Kickback
  • Zochita zolimbitsa glute
  • Zochita zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kulimbitsa thupi kunyumba kwa m'chiuno
  • Palibe zida zolimbitsa thupi m'chiuno
  • Njira ya Bent Leg Kickback
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Zolimbitsa thupi zolunjika mchiuno
  • Zochita zolimbitsa thupi za minofu ya m'chiuno