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Gulu Limodzi Lolimba Leg Deadlift yokhala ndi Mzere Umodzi Wamkono

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Ukuxhumana kwe Gulu Limodzi Lolimba Leg Deadlift yokhala ndi Mzere Umodzi Wamkono

The Band Single Stiff Leg Deadlift yokhala ndi Single Arm Row ndi masewera olimbitsa thupi ambiri omwe amalimbana ndi hamstrings, glutes, m'munsi kumbuyo, ndi kumtunda kumbuyo, kupereka kulimbitsa thupi kwathunthu kwa thupi lonse. Ndi masewera olimbitsa thupi abwino kwa anthu omwe akufuna kupititsa patsogolo mphamvu zawo, mphamvu zawo, ndi kugwirizanitsa minofu. Zochita zolimbitsa thupizi ndizopindulitsa makamaka kwa iwo omwe akufuna kukonza masewera olimbitsa thupi komanso masewera olimbitsa thupi, chifukwa amatsanzira mayendedwe omwe amagwiritsidwa ntchito pamoyo watsiku ndi tsiku komanso masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Limodzi Lolimba Leg Deadlift yokhala ndi Mzere Umodzi Wamkono

  • Kusunga msana wanu mowongoka, pindani m'chiuno ndikutsitsa torso yanu pansi, kwinaku mukusunga mwendo wanu pagulu lolunjika.
  • Pamene torso yanu ikufanana ndi nthaka, chitani mzere pokokera gululo mmwamba pa chifuwa chanu, kusunga chigongono chanu pafupi ndi thupi lanu.
  • Tsitsani mkono wanu pansi kuti mumalize kupalasa.
  • Pomaliza, bwererani pamalo owongoka ndikuwongola m'chiuno mwanu, ndikumaliza kubwereza kamodzi kwa Band Single Stiff Leg Deadlift yokhala ndi Single Arm Row.

Izinto zokwenza Gulu Limodzi Lolimba Leg Deadlift yokhala ndi Mzere Umodzi Wamkono

  • Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, chitani masewerawa pang'onopang'ono, molamulidwa. Kwezerani mkono wanu mukupalasa pamene mwendo wanu ukuwongoka ndipo msana wanu umakhala wosalala. Kuwongolera kudzathandiza kulunjika minofu bwino ndikuchepetsa chiopsezo cha kuvulala.
  • Sungani Moyo Wanu Wotanganidwa: Cholakwika chofala ndikuyiwala zapakati. Kusunga pachimake pachimake pakuchita masewera olimbitsa thupi sikungokuthandizani kuti mukhale okhazikika komanso kulimbitsa minofu yanu yam'mimba.
  • Osatambasula Msana Wanu: Pewani kubwezera kumbuyo kwanu panthawi yochita masewera olimbitsa thupi. Izi zingayambitse

Gulu Limodzi Lolimba Leg Deadlift yokhala ndi Mzere Umodzi Wamkono Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Limodzi Lolimba Leg Deadlift yokhala ndi Mzere Umodzi Wamkono?

Inde, oyamba kumene atha kupanga Band Single Stiff Leg Deadlift ndi Single Arm Row masewera olimbitsa thupi, koma ayambe ndi gulu lolimba lokana ndikuyang'ana kwambiri kukhala ndi mawonekedwe oyenera. Ndiko kusuntha kovutirapo komwe kumaphatikiza kusuntha kwa hinge (yofa) ndi kukoka (mzere), kulunjika kumbuyo, hamstrings, ndi glutes. Nawa njira zoyambira kuchita izi: 1. Imani pa gulu lanu lotsutsa ndi phazi limodzi ndikugwira mbali inayo ndi dzanja limodzi. 2. Phimbani pang'ono mawondo anu ndikumangirira m'chiuno kuti mutsitse torso yanu pansi kwinaku mukuwongoka msana wanu. Ili ndiye gawo lomaliza. 3. Pamene mukuyimirira, kokerani gululo mpaka m'chiuno mwanu, mukuchita mzere. 4. Tsitsani gululo mmbuyo pamene mukumangirira m'chiuno kwa rep yotsatira. Monga woyamba, ndikofunikira kuwonetsetsa kuti mukuchita masewera olimbitsa thupi moyenera kuti musavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena wodziwa zambiri

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu Limodzi Lolimba Leg Deadlift yokhala ndi Mzere Umodzi Wamkono?

  • Band Single Stiff Leg Deadlift yokhala ndi Double Arm Row: M'malo mogwiritsa ntchito mkono umodzi kuti apase, mutha kugwiritsa ntchito mikono yonse nthawi imodzi, zomwe zingathandize kukulitsa kulimbitsa thupi.
  • Band Single Stiff Leg Deadlift yokhala ndi Single Arm Row ndi Squat: Kuwonjezera squat kumayendedwe kumapangitsa quadriceps ndi glutes kwambiri, kukulitsa mphamvu yonse ya masewerawo.
  • Band Single Stiff Leg Deadlift yokhala ndi Single Arm Row ndi Bicep Curl: Pambuyo pamzere, onjezani chopiringizira cha bicep kuti mugwiritse ntchito mikono mochulukirapo ndikuwonjezera zovuta zonse zamasewera.
  • Band Single Stiff Leg Deadlift yokhala ndi Single Arm Row ndi Overhead Press: Pambuyo pa mzere, pangani makina osindikizira apamwamba kuti mugwire mapewa ndi kumtunda kumbuyo, ndikuwonjezera gawo lina pazochitazo.

Izinto zokufunda ezishisa ezivumelekile Gulu Limodzi Lolimba Leg Deadlift yokhala ndi Mzere Umodzi Wamkono?

  • Bent Over Row: Ichi ndi ntchito ina yowonjezera pamene imayang'ana kwambiri minofu ya kumbuyo, yofanana ndi Single Arm Row, potero kumapangitsa kuti thupi likhale ndi mphamvu komanso kuwongolera kaimidwe.
  • Mapapo: Mitsempha imagwira ntchito mofanana ndi minofu ya m'munsi ya thupi monga Stiff Leg Deadlift, makamaka glutes ndi hamstrings, kupititsa patsogolo mphamvu ya mwendo ndi kukhazikika, komanso kulimbikitsa mgwirizano wa minofu.

Amaxabiso angamahlekwane kanye Gulu Limodzi Lolimba Leg Deadlift yokhala ndi Mzere Umodzi Wamkono

  • Zochita za Band Deadlift Row
  • One Leg Deadlift yokhala ndi Band
  • Kulimbitsa Thupi ndi Band
  • Kuchita Zolimbitsa Thupi M'mikono Yokha
  • Zolimbitsa Thupi Zolimbitsa Thupi
  • Olimba Mwendo Deadlift ndi Band
  • Single Leg Band Deadlift Row
  • Zochita Zolimbitsa Thupi za Resistance Band
  • Single Arm Row Deadlift Workout
  • Band Deadlift Kuti Mulimbitse ntchafu