Thumbnail for the video of exercise: Kubedwa m'chiuno kwa chingwe

Kubedwa m'chiuno kwa chingwe

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMbendelo
Imimiselo eqhaphoGluteus Medius, Tensor Fasciae Latae
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kubedwa m'chiuno kwa chingwe

The Cable Hip Abduction ndi masewera olimbitsa thupi omwe amalimbitsa ntchafu zakunja ndi glutes, kumapangitsa kuti thupi likhale lokhazikika komanso lokhazikika. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa kukana kumatha kusinthidwa malinga ndi milingo yamphamvu yamunthu. Anthu angafune kuphatikiza Cable Hip Abduction muzochita zawo zolimbitsa thupi kuti azitha kuyenda bwino m'chiuno, kuchita masewera olimbitsa thupi ndi masewera ena, komanso kukhala ndi thupi locheperako.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kubedwa m'chiuno kwa chingwe

  • Gwirizanitsani chingwe ku bondo lanu kumbali ya thupi lomwe likuyang'ana kutali ndi makina, kuonetsetsa kuti kukana kumayikidwa pamlingo wabwino.
  • Kusunga pachimake chanu ndi thupi lanu mowongoka, kwezani mwendo wanu pang'onopang'ono kumbali, motsutsana ndi kukana kwa chingwe, mpaka kutalika kwa chiuno.
  • Gwirani izi kwa kamphindi, kuonetsetsa kuti chiuno, bondo, ndi phazi lanu zikugwirizana ndipo simukutsamira kutali ndi makina.
  • Pang'onopang'ono tsitsani mwendo wanu kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake, ndikubwereza masewero olimbitsa thupi omwe mukufuna kubwereza musanasinthe miyendo.

Izinto zokwenza Kubedwa m'chiuno kwa chingwe

  • **Stable Core**: Phatikizani maziko anu munthawi yonse yolimbitsa thupi kuti mukhale okhazikika komanso okhazikika. Izi sizimangothandiza kuteteza msana wanu komanso kumapangitsa kuti masewerawa azigwira ntchito bwino.
  • **Kuyenda Koyendetsedwa**: Pewani kugwedezeka kapena kuthamanga kuti mukweze kulemera kwake. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa, kuyang'ana minofu ya m'chiuno mwako ndi glutes. Cholakwika chofala ndikuthamangira kusuntha, komwe kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
  • **Kulemera Koyenera**: Yambani ndi kulemera kochepa kuti muwonetsetse kuti mutha kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera. Kulakwitsa kofala ndiko kugwiritsa ntchito cholemetsa cholemera kwambiri, chomwe chingayambitse kupsinjika ndi kuvulala komwe kungachitike. Mukatha kuchita masewera olimbitsa thupi bwino ndi mawonekedwe oyenera, pang'onopang'ono muwonjezere kulemera

Kubedwa m'chiuno kwa chingwe Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kubedwa m'chiuno kwa chingwe?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Hip Abduction, koma ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti akuwonetseni njira yoyenera poyamba. Pamene mukukhala omasuka komanso olimba, mukhoza kuwonjezera kulemera kwake pang'onopang'ono. Kumbukirani, sikuti ndi kulemera kotani komwe mungakweze koma kuchita masewera olimbitsa thupi moyenera kuti mupindule kwambiri komanso kuti musavulale.

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

  • Kunama Cable Hip Abduction: Mukusiyana uku, mumagona cham'mbali pa benchi ndikuchita kulanda m'chiuno, zomwe zimayang'ana kwambiri olanda chiuno.
  • Cable Hip Abduction ndi Ankle Strap: Kusiyanaku kumaphatikizapo kumangirira chingwe cha akakolo pamakina a chingwe, kupereka kusuntha kosiyanasiyana ndikuwonjezera mphamvu pakulimbitsa thupi.
  • Kudutsidwa kwa Hip kwa mwendo umodzi: Kusinthaku kumaphatikizapo kuyimirira mwendo umodzi pamene mukuchita masewera olimbitsa thupi, zomwe zimakupangitsani kuti musamayende bwino komanso kuti mukhale ndi pakati.
  • Bent-over Cable Hip Abduction: Kusinthaku kumafuna kuti mupinde m'chiuno mukamachotsa m'chiuno, kulunjika ku glutes ndi ntchafu zakunja kuchokera kumbali ina.

Izinto zokufunda ezishisa ezivumelekile Kubedwa m'chiuno kwa chingwe?

  • Lunges: Mapapo amathandizira kubera chingwe cha m'chiuno poyang'ana ma flex chiuno ndi ma glutes, kupititsa patsogolo kuyenda kwa chiuno ndi mphamvu, zomwe ndizofunikira kwambiri pakubera chingwe m'chiuno bwino.
  • Ma Clamshell: Ma Clamshell ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kuti agwire chingwe m'chiuno pamene amayang'ana olanda m'chiuno, makamaka gluteus medius, omwe nthawi zambiri samagwira ntchito zina. Izi zitha kuthandizira kukhazikika kwa chiuno ndi kukhazikika, kupititsa patsogolo mphamvu ya kulanda chingwe m'chiuno.

Amaxabiso angamahlekwane kanye Kubedwa m'chiuno kwa chingwe

  • Cable hip abduction Workout
  • Zochita zolimbitsa thupi zamakina a chingwe
  • Kubera m'chiuno ndi chingwe
  • Zochita zachingwe zolimbitsa mphamvu ya chiuno
  • Masewero a chingwe a minofu ya m'chiuno
  • Kulimbitsa chiuno ndi makina a chingwe
  • Maphunziro olanda chiuno cha chingwe
  • Chizoloŵezi cha makina a hip abduction cable
  • Zolimbitsa thupi pa chingwe cha m'chiuno chakunja
  • Zochita zamakina zamakina olanda chiuno