Gulu Loyimilira Mwendo Kwezani

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Iliopsoas
• Amashwa eqhapho: Pectineous, Tensor Fasciae Latae

Ukuxhumana kwe Gulu Loyimilira Mwendo Kwezani

The Band Standing Leg Raise ndi ntchito yopindulitsa yomwe imayang'ana makamaka kusinthasintha kwa m'chiuno, glutes, ndi minofu yapakati, zomwe zimathandizira kuwongolera bwino, mphamvu, ndi kusinthasintha. Ndi yabwino kwa anthu pamlingo uliwonse wolimbitsa thupi, kuphatikiza othamanga omwe akufuna kupititsa patsogolo magwiridwe antchito awo komanso omwe akufuna kuyenda bwino komanso kukhazikika. Anthu angafune kuchita izi chifukwa zimathandizira kulimbitsa thupi, kuchepetsa chiwopsezo chovulala, komanso kupititsa patsogolo mayendedwe amoyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu Loyimilira Mwendo Kwezani

• Sinthani kulemera kwanu ku mwendo umodzi, kusunga pachimake chanu ndi kubwerera molunjika.
• Pang'onopang'ono kwezani mwendo wina kumbali, kusunga chala chanu kutsogolo osati mmwamba, ndipo onetsetsani kuti kayendetsedwe kake kakuyendetsedwa osati kugwedezeka.
• Gwirani malowo kwa masekondi angapo pamene mwendo wanu watambasulidwa kwathunthu kumbali.
• Pang'onopang'ono tsitsani mwendo wanu kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake, ndikubwereza chiwerengero chomwe mukufuna kubwereza musanasinthe miyendo.

Izinto zokwenza Gulu Loyimilira Mwendo Kwezani

• Mayendedwe Oyendetsedwa: Kwezani mwendo wanu kumbali ndikuwongoka torso. Pewani kugwedeza mwendo wanu kapena kutsamira thupi lanu kumbali, chifukwa izi zingachepetse mphamvu ya masewera olimbitsa thupi ndipo zingathe kuvulaza. Kuyenda kuyenera kuyendetsedwa ndi dala.
• Gwirani Ntchito Yanu: Sungani minofu yanu yam'mimba ikugwira ntchito nthawi yonse yochita masewera olimbitsa thupi. Izi zidzakuthandizani kukhala okhazikika komanso okhazikika, komanso kugwira ntchito minofu yanu yaikulu. Kulakwitsa kofala ndikupumula pachimake, zomwe zingayambitse kusakhazikika komanso kuchita masewera olimbitsa thupi kocheperako.
• Pewani Kutseka Bondo Lanu: Pamene mukukweza mwendo, onetsetsani kuti musatseke bondo la mwendo woyimirira. Izi zitha kuyambitsa kupsinjika kosafunikira pamgwirizano ndikupangitsa kuvulala. M'malo mwake, sungani pang'ono

Gulu Loyimilira Mwendo Kwezani Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu Loyimilira Mwendo Kwezani?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Band Standing Leg. Ndi masewera olimbitsa thupi osavuta omwe amalimbana ndi ma flex flex, glutes, ndi core muscle. Komabe, ayenera kuyamba ndi gulu lolimbana ndi kuwala ndikuwonjezera pang'onopang'ono kukana pamene akukula. Ndikofunikiranso kwa oyamba kumene kuti ayang'ane pa kusunga mawonekedwe oyenera kuti asavulale. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu Loyimilira Mwendo Kwezani?

• Gulu Loyimilira Kumbuyo Kukweza Miyendo: Mwakusiyana uku, mumayima moyang'anizana ndi khoma kapena mpando kuti muyime bwino, ikani gululo kuzungulira akakolo anu, ndikukweza mwendo umodzi molunjika motsutsana ndi gululo.
• Band Standing Leg Kwezani ndi Kupotokola: Kusinthaku kumawonjezera kupotoza kwa masewera olimbitsa thupi mwakuti mukweze mwendo wanu kumbali ndikupotoza torso ku mwendo wokwezeka.
• Band Standing Cross Leg Kwezerani: Pakusiyana uku, mumayimirira molunjika ndi gululo kuzungulira akakolo anu, ndiye kwezani mwendo umodzi mozungulira thupi lanu, ndikugwira minofu yamkati ndi yakunja ya ntchafu.
• Band Standing Leg Kwezani ndi Knee Bend: Kusinthaku kumaphatikizapo kuyimirira mowongoka ndi bande mozungulira akakolo anu, kukweza mwendo umodzi m'mwamba ndikuweramitsa bondo ndi ngodya ya digirii 90, ndikuwonjezera chidwi pa hamstring ndi gl.

Izinto zokufunda ezishisa ezivumelekile Gulu Loyimilira Mwendo Kwezani?

• Glute Bridges: Glute Bridges imayang'ananso ma glutes ndi hamstrings, ofanana ndi Band Standing Leg Raises, motero amatha kuthandizira kuonjezera mphamvu ndi kupirira kwa minofuyi, kuti zikhale zosavuta kukweza mwendo ndi mawonekedwe oyenera komanso kwa nthawi yayitali.
• Mitsempha Yam'mbali: Mitsempha Yam'mbali imagwira ntchito mkati ndi kunja kwa ntchafu, komanso glutes, kupereka masewera olimbitsa thupi apansi ozungulira bwino pamene akuphatikizana ndi Band Standing Leg Raises, omwe makamaka amayang'ana chiuno cha chiuno ndi glutes. Kuphatikiza uku kumatsimikizira kulimbitsa bwino kwa minofu ya m'munsi mwa thupi.