Kubedwa kwa band m'chiuno

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Ngoma
• Imimiselo eqhapho: Gluteus Medius, Tensor Fasciae Latae

Ukuxhumana kwe Kubedwa kwa band m'chiuno

The Band Hip Abduction ndi ntchito yothandiza kwambiri yomwe imayang'ana kwambiri gluteus medius, minofu yofunikira kuti chiuno chikhazikike, chomwe chingathandize kuti thupi likhale bwino, kaimidwe, ndi masewera olimbitsa thupi. Zochita izi ndizopindulitsa makamaka kwa othamanga, othamanga, ndi anthu omwe akufuna kulimbitsa thupi lawo lapansi kapena kukonzanso kuvulala kwa chiuno kapena mawondo. Kuphatikizira Kubera kwa Hip muzochita zolimbitsa thupi kumathandizira kukhazikika kwapakati, kupewa kuvulala, komanso kulimbikitsa machitidwe oyenda bwino, ndikupangitsa kuti iwo omwe akufuna kulimbitsa thupi lawo akhale ofunikira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubedwa kwa band m'chiuno

• Kusunga thupi lanu molunjika komanso pachimake chanu, sinthani kulemera kwanu ku phazi limodzi, kenaka kwezani mwendo wina pang'onopang'ono kumbali motsutsana ndi kukana kwa gululo.
• Imani pang'ono pamene mwendo wanu watambasulidwa kumbali, kenaka mubweretseni pang'onopang'ono kumalo oyambira.
• Bwerezani kubwereza uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani miyendo ndikuchitanso chiwerengero chofanana cha kubwereza mbali inayo.
• Kumbukirani kuti mayendedwe anu azikhala osasunthika komanso osasunthika, kuyang'ana minofu ya m'chiuno mwanu ndi glutes pamene mukuchita masewera olimbitsa thupi.

Izinto zokwenza Kubedwa kwa band m'chiuno

• **Khalanibe ndi Kaimidwe Kabwino**: Imani wamtali ndi mapazi anu motalikirana m'chiuno. Sungani msana wanu mowongoka ndikugwirizanitsa pachimake chanu panthawi yonse yochita masewera olimbitsa thupi. Pewani kutsamira patali kutsogolo kapena kumbuyo, chifukwa zimatha kusokoneza msana wanu ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Mayendedwe Olamuliridwa**: Sunthani mwendo wanu kumbali pang'onopang'ono komanso mowongolera, kenaka muwubweze pang'onopang'ono pomwe munayambira. Pewani kusuntha mwachangu, komwe kungayambitse kuvulala ndikuchepetsa mphamvu ya masewerawo.
• **Pewani Kutembenuza Thupi Lanu**: Pamene mukuchita masewera olimbitsa thupi, onetsetsani kuti thupi lanu likuyang'ana kutsogolo ndikukhala loyima. Pewani kutembenuza chiuno kapena torso pamene mukukweza mwendo wanu. Ichi ndi cholakwika wamba kuti angathe

Kubedwa kwa band m'chiuno Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubedwa kwa band m'chiuno?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a band hip. Ndi ntchito yosavuta koma yothandiza kulimbikitsa minofu ya m'chiuno ndi glute. Komabe, ndikofunikira kuti muyambe ndi gulu lochepetsera kukana ndikuwonjezera pang'onopang'ono mphamvu ikakula. Fomu yoyenera ndiyofunikiranso kupewa kuvulala ndikukulitsa zotsatira. Zitha kukhala zothandiza kwa oyamba kumene kuchita izi moyang'aniridwa ndi mphunzitsi kapena munthu wodziwa zambiri poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kubedwa kwa band m'chiuno?

• Lateral Band Akuyenda: Kusinthaku kumaphatikizapo kuyika gululo mozungulira m'miyendo kapena ntchafu zanu, kulowa mu semi-squat malo, ndikuyenda cham'mbali, kusunga kusagwirizana pa gululo.
• Clamshells ndi Band: Kusiyanaku kumaphatikizapo kugona pambali panu ndi gululo mozungulira mawondo anu, kusunga mapazi anu pamodzi, ndi kutsegula mawondo anu mosiyana ndi kukana kwa gululo.
• Seated Band Hip Abductions: Kusiyanaku kumaphatikizapo kukhala pampando ndi gulu lozungulira mawondo anu ndikusuntha mawondo anu motsutsana ndi kukana kwa gululo.
• Supine Band Hip Abductions: Kusiyanaku kumaphatikizapo kugona chagada ndi gululo mozungulira mawondo anu, kugwada pa madigiri 90, ndikusuntha mawondo anu motsutsana ndi kukana kwa gululo.

Izinto zokufunda ezishisa ezivumelekile Kubedwa kwa band m'chiuno?

• Ma Clamshell ndi masewera ena olimbitsa thupi omwe amathandizira kulandidwa m'chiuno, chifukwa amayang'ana magulu omwewo a minofu, makamaka olanda chiuno ndi ma glutes, kupititsa patsogolo phindu la masewera olimbitsa thupi komanso kulimbikitsa kukhazikika kwa minofu.
• Mapapo ndi gawo lolimbitsa thupi lothandizira kwambiri pakubera m'chiuno, chifukwa amagwira minyewa yam'munsi yomweyi, komanso amalimbitsa ma quadriceps ndi hamstrings, kulimbitsa thupi mozama kwambiri.