Gulu logwada kumbuyo kukankha

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Gluteus Maximus

Ukuxhumana kwe Gulu logwada kumbuyo kukankha

The Band Kneeling Rear Kick ndi masewera olimbitsa thupi omwe amayang'ana makamaka ma glutes, hamstrings, ndi m'munsi kumbuyo, kulimbikitsa minofu yamphamvu, yowonjezereka. Ndi chisankho chabwino kwambiri kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kukulitsa mphamvu zawo zam'munsi ndi kukhazikika. Anthu angafune kuphatikiza masewerawa m'chizoloŵezi chawo chifukwa amatha kusintha kaimidwe, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira mayendedwe a tsiku ndi tsiku monga kukweza ndi kuyenda.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu logwada kumbuyo kukankha

• Gwirani bondo lanu, kwezani mwendo umodzi kumbuyo kwanu mpaka mutagwirizana ndi thupi lanu ndipo phazi lanu likuyang'ana padenga.
• Gwirani ma glutes anu ndikukankhira gulu lotsutsa, kukulitsa mwendo wanu kumbuyo kwanu.
• Pang'onopang'ono bweretsani bondo lanu pamalo oyambira, ndikusunga kupsinjika mu gululo.
• Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani miyendo.

Izinto zokwenza Gulu logwada kumbuyo kukankha

• Kuyenda Koyendetsedwa: Kwezani mwendo umodzi molunjika mmbuyo ndi mmwamba, ndikuwongolera bondo lanu. Onetsetsani kuti mufinya ma glutes anu pamwamba pa kayendetsedwe kake. Pewani kulakwitsa kofala kukukweza msana wanu kuti mukweze mwendo wanu pamwamba; izi zitha kusokoneza msana wanu. Kuyenda kuyenera kuyendetsedwa ndikuchokera m'chiuno mwako ndi glutes, osati kumbuyo kwanu.
• Kugwirizana Kwambiri: Khalani ndi chidwi pazochitika zonse zolimbitsa thupi. Izi zidzakuthandizani kukhazikika thupi lanu ndikukulepheretsani kugwedezeka kapena kugwedezeka, zomwe zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke.
• Pang'onopang'ono komanso Mokhazikika: Chitani masewerawa pang'onopang'ono komanso mwadala. Cholakwika chofala ndikuthamangira kusuntha, koma izi zingayambitse mawonekedwe osawoneka bwino komanso minofu yocheperako

Gulu logwada kumbuyo kukankha Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu logwada kumbuyo kukankha?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Kneeling Rear Kick. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti mulimbikitse glutes ndi minofu ya m'mbuyo. Komabe, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zawo ndi zolimbitsa thupi zikukula. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi awonetsetse zolimbitsa thupi kaye kuti atsimikizire njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu logwada kumbuyo kukankha?

• Gulu Limodzi-Mwendo Wogwada Kumbuyo: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi pa mwendo umodzi panthawi, zomwe zingathandize kukonza bwino ndikudzipatula glute iliyonse.
• Band Kneeling Rear Kick with Pulse: Mukamaliza kukankha kumbuyo, gwirani mwendo wanu pamalo okwera kwambiri ndikugunda kwa masekondi angapo kuti muwonjezere mphamvu ya masewerawo.
• Band Kneeling Rear Kick ndi Leg Lift: Mukusintha uku, mutatha kumenya kumbuyo, kwezani mwendo wanu kumbali kuti muloze magulu osiyanasiyana a minofu.
• Band Kneeling Rear Kick ndi Squat: Kusiyanaku kumaphatikizapo squat pambuyo pa kukankha kumbuyo kulikonse, komwe kumagwira ntchito glutes, hamstrings, ndi quadriceps.

Izinto zokufunda ezishisa ezivumelekile Gulu logwada kumbuyo kukankha?

• Band Hip Abduction: Zochita izi zimakwaniritsa kukankhira kumbuyo kwa Band poyang'ana ntchafu zakunja ndi glutes, zomwe zimathandiza kuti chiuno chikhale chokhazikika komanso chokhazikika, chomwe chili chofunikira kwambiri pakumenya kumbuyo bwino.
• Band Glute Bridge: Zochita izi zimayang'ana ma glutes ndi hamstrings, ofanana ndi Band akugwada kumbuyo kukankha, potero amathandizira kulimbitsa mphamvu ndi kamvekedwe ka minofu iyi, kulimbikitsa kuchita bwino pakukankha kumbuyo komanso kulimbitsa thupi kwathunthu.