Kukankha mwendo umodzi

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings

Ukuxhumana kwe Kukankha mwendo umodzi

The One Leg Kickback ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana kwambiri ma glutes ndi hamstrings, kuthandiza kulimbikitsa, kumveketsa, ndi kujambula maderawa. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi mphamvu zamunthu payekha. Anthu angafune kuphatikizirapo izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zochepetsera thupi, kulimbitsa thupi ndi kukhazikika, ndikukhala ndi mawonekedwe omveka bwino komanso omveka bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukankha mwendo umodzi

• Sungani pakati panu ndi nsana wanu mowongoka pamene mukukweza mwendo umodzi pansi, ndikuwerama pamakona a digirii 90.
• Pang'onopang'ono tambani mwendo wanu wokwezedwa mmbuyo ndi mmwamba, ndikuutambasula mokwanira mpaka ukugwirizana ndi thupi lanu.
• Gwirani izi kwa kamphindi, ndikufinya glutes pamwamba pa kayendetsedwe kake.
• Tsitsani mwendo wanu pansi pomwe mukuyambira, kuonetsetsa kuti mukuwongolera ndipo musalole kuti bondo lanu ligwire pansi musanabwereze masewerawo.

Izinto zokwenza Kukankha mwendo umodzi

• Gwirani Ntchito Yanu: Nthawi zonse muzichita zolimbitsa thupi zanu. Izi sizidzangothandiza kukhazikika thupi lanu komanso zidzateteza msana wanu ku zovuta zosafunikira. Cholakwika chofala ndikuyiwala kuchita nawo pachimake, chomwe chingayambitse kupweteka kwa msana kapena kuvulala.
• Mayendedwe Oyendetsedwa: Mukabwerera mmbuyo, chitani pang'onopang'ono komanso molamulirika. Pewani kugwedeza mwendo wanu mmbuyo ndi mtsogolo mwachangu, chifukwa izi zimatha kusokoneza msana wanu ndipo sizigwira ntchito bwino.
• Sungani Khosi Lanu Pang'onopang'ono: Cholakwika china chofala ndikuyang'ana mmwamba pamene mukuchita masewera olimbitsa thupi, zomwe zingasokoneze khosi lanu. M'malo mwake, sungani khosi lanu m'malo osalowerera ndale mwa kuyang'ana pansi.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula mwendo wanu kumbuyo

Kukankha mwendo umodzi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukankha mwendo umodzi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a One leg kickback. Ndi masewera olimbitsa thupi osavuta komanso ogwira mtima kuti akwaniritse ndikulimbikitsa minofu ya glute. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka kapena opanda zolemetsa konse, ndikuwonjezera pang'onopang'ono pamene mphamvu zawo zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, ndikwabwino kufunafuna chitsogozo kuchokera kwa katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukankha mwendo umodzi?

• The Fire Hydrant Kickback: Mtunduwu umayambanso pazinayi zonse, koma m'malo mokankha molunjika, mumakweza mwendo wanu kumbali ndikubwerera.
• The Standing Kickback: Kusiyanaku kumachitika mukayimirira, pogwiritsa ntchito khoma kapena mpando kuti muyese bwino pamene mukukankhira mwendo umodzi kumbuyo.
• The Weighted Kickback: Mtunduwu umaphatikizapo kugwiritsa ntchito zolemetsa za akakolo kapena gulu lolimba kuti muwonjezere zovuta mukamasewera.
• Bench Kickback: Kusiyanaku kumafuna benchi kapena sitepe, kumene mumayika manja anu ndi bondo limodzi pa benchi, kenaka muthamangire mwendo wina kumbuyo.

Izinto zokufunda ezishisa ezivumelekile Kukankha mwendo umodzi?

• Mapapo: Mofanana ndi mwendo umodzi wothamanga, mapapu amagwira ntchito glutes, hamstrings, ndi quads. Kusunthaku kumathandizanso kuwongolera bwino komanso kugwirizanitsa, zomwe zingapangitse kuti mwendo umodzi ukhale wolimba.
• Mlatho wa Glute: Zochitazi zimayang'ananso ma glutes ndi hamstrings, ofanana ndi mwendo umodzi wothamanga. Mwa kudzipatula kwa minofu iyi, mlatho wa glute ukhoza kuwonjezera mphamvu ndi kukhazikika m'munsi mwa thupi, kupititsa patsogolo ntchito ya mwendo umodzi wa kickback.