Gulu lolimba la mwendo wakufa

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

Ukuxhumana kwe Gulu lolimba la mwendo wakufa

The Band Stiff Leg Deadlift ndi masewera olimbitsa thupi apansi omwe amayang'ana kwambiri ma hamstrings ndi glutes, komanso akugwira minofu ya m'mbuyo ndi yapakati. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amalimbitsa mphamvu, kusinthasintha, komanso kukhazikika. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amangowonjezera mphamvu zochepa za thupi komanso amalimbikitsa kaimidwe kabwino komanso amachepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu lolimba la mwendo wakufa

• Gwirani mbali ina ya gululo ndi manja onse awiri, zikhato zikuyang'ana thupi lanu, ndipo manja anu akhale mowongoka.
• Pang'onopang'ono pindani m'chiuno mwanu, sungani msana wanu mowongoka ndipo miyendo yanu ikhale yolimba, ndikutsitsa thupi lanu lakumtunda kumtunda.
• Tsitsani torso yanu mpaka ifanane ndi nthaka, kapena momwe mungathere, kusunga kusagwirizana mu gululo.
• Pang'onopang'ono kwezani torso yanu kubwerera kumalo oyambira, kufinya glutes pamene mukukwera, ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Gulu lolimba la mwendo wakufa

• **Mayendedwe Olamuliridwa:** Pewani mayendedwe onjenjemera kapena othamanga. Kuyimitsa miyendo yolimba kwa bandi kuyenera kuchitidwa ndikuyenda pang'onopang'ono, mowongolera. Izi zimatsimikizira kuti minofu yolondola ikugwiritsidwa ntchito ndikuchepetsa chiopsezo cha kuvulala.
• ** Kuyika Kwa Bandi Moyenera: ** Gululi liyenera kuyikidwa pansi pa mapazi anu ndikugwiridwa m'dzanja lililonse. Kuyika kwa bandi molakwika kungayambitse kukana kosagwirizana komanso kuvulala komwe kungachitike.
• **Gwiritsitsani Minofu Yakumanja:** Kuwumitsa mwendo kumalunjika makamaka pa hamstrings ndi glutes. Onetsetsani kuti mukumva kupsinjika m'malo awa osati kulimbitsa msana wanu. Ngati mukumva kupsinjika m'munsi mwanu, mwina mukugwiritsa ntchito kulemera kwambiri kapena ayi

Gulu lolimba la mwendo wakufa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu lolimba la mwendo wakufa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band stiff leg deadlift. Komabe, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira masewerowa kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kusinthasintha zikuwonjezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu lolimba la mwendo wakufa?

• Barbell Stiff Leg Deadlift: M'mitundu iyi, barbell imagwiritsidwa ntchito m'malo mwa bandi, yomwe ingathandize kuwonjezera mphamvu yolimbitsa thupi.
• Limodzi-Mwendo Wovuta Kwambiri: Uku ndikusintha kovutirapo komwe masewerawa amachitikira pa mwendo umodzi panthawi imodzi, ndikuwonjezera kufunikira kwa kukhazikika komanso kukhazikika.
• Kettlebell Stiff Leg Deadlift: Pano, kettlebell imagwiritsidwa ntchito m'malo mwa gulu, yopereka kulemera kosiyana ndi kugwira.
• Romanian Deadlift : Izi ndizofanana ndi zolimba za mwendo wakufa, koma ndi kupinda pang'ono m'mawondo, zomwe zingathandize kulunjika ku hamstrings ndi glutes mosiyana pang'ono.

Izinto zokufunda ezishisa ezivumelekile Gulu lolimba la mwendo wakufa?

• Milatho ya Glute: Milatho ya Glute imathandizana ndi miyendo yolimba ya miyendo poyang'ana minofu ya gluteal ndi hamstrings, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito pakufa, motero kumapangitsa kuti ntchito yonse yakufa iwonongeke.
• Romanian Deadlifts: Awa ndi mitundu yosiyanasiyana ya kufa kwanthawi yayitali ndipo amayang'ana makamaka ma hamstrings ndi minofu yakumbuyo yakumbuyo, yomwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito pochotsa miyendo yolimba, potero kumapangitsa mphamvu ndi kupirira kwa minofuyi.