kukoka kudutsa

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Erector Spinae, Hamstrings

Ukuxhumana kwe kukoka kudutsa

Zochita zolimbitsa thupi zimadutsa ndi kayendetsedwe kake kamene kamayang'ana kwambiri minofu ya gluteal, hamstrings, ndi m'munsi kumbuyo, kuthandiza kumanga mphamvu ndi kukhazikika m'maderawa. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene omwe akufuna kuwongolera magwiridwe antchito awo mpaka othamanga apamwamba omwe akufuna kupititsa patsogolo mphamvu zawo ndi machitidwe awo. Kuphatikizira zokoka muzochita zanu zolimbitsa thupi kungakuthandizeni kulimbikitsa kaimidwe kabwinoko, kuchepetsa chiwopsezo chovulala, ndikuwongolera magwiridwe antchito onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi kukoka kudutsa

• Fikirani pakati pa miyendo yanu kuti mugwire chogwirizira chingwe kapena bandi ndi manja onse awiri, manja anu akuwongoka ndipo msana wanu ukhale wosalala.
• Kokani chingwe kapena bande m'miyendo yanu poyendetsa m'chiuno mwanu kutsogolo ndikuyimirira molunjika.
• Finyani ma glutes anu pamwamba pa kayendetsedwe kake, kuonetsetsa kuti thupi lanu limapanga mzere wowongoka kuchokera kumutu kupita ku zidendene.
• Pang'onopang'ono mutembenuzire kayendetsedwe kake, kukankhira m'chiuno mwanu ndikutsitsa thupi lanu kumalo oyambira.

Izinto zokwenza kukoka kudutsa

• Kuyenda Koyendetsedwa: Mukamakoka, onetsetsani kuti mukugwiritsa ntchito njira yoyendetsedwa bwino. Pewani mayendedwe ogwedezeka kapena othamanga, omwe amatha kusokoneza minofu kapena kuvulaza. Cholakwika chofala ndikugwiritsa ntchito kuthamanga m'malo mwa mphamvu ya minofu, zomwe zimachepetsa mphamvu ya masewera olimbitsa thupi.
• Kunenepa Koyenera: Yambani ndi kulemera kocheperako kuti muwonetsetse kuti mutha kuchita masewerawa ndi mawonekedwe oyenera. Pamene mukukula, mukhoza kuwonjezera kulemera kwake pang'onopang'ono. Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kolemetsa posachedwa, komwe kungayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.

kukoka kudutsa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda kukoka kudutsa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndizochita zolimbitsa thupi kwambiri kulimbitsa ma glutes, hamstrings, ndi kutsitsa kumbuyo. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wopita ku masewera olimbitsa thupi kuti aziyang'anira zoyesayesa zoyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo kukoka kudutsa?

• Kettlebell Pull Through ndi kusiyana kwina komwe kumagwiritsa ntchito kettlebell m'malo mwa chingwe, kuyang'ana magulu a minofu omwewo koma kuwonjezera vuto logwirana losiyana.
• The Band Pull Through ndi mitundu yomwe imagwiritsa ntchito magulu otsutsa, kulola kusintha kosavuta kukana ndikupangitsa kukhala njira yabwino yochitira masewera olimbitsa thupi kunyumba.
• Wide-Stance Pull Through ndikusintha komwe mumayima ndi mawonekedwe okulirapo, omwe amaloza ntchafu zanu zamkati ndikutukuta kwambiri.
• The Squat Pull Through ndi kusiyana komwe kumawonjezera kusuntha kwa squat kuti ikoke, kuonjezera kuyanjana kwa quads ndi glutes.

Izinto zokufunda ezishisa ezivumelekile kukoka kudutsa?

• Milatho ya glute imatha kupititsa patsogolo phindu la kukoka, chifukwa imayang'ananso kukulitsa chiuno ndi kulimbitsa ma glutes, omwe amatha kupititsa patsogolo kayendetsedwe kake ka chiuno pokoka.
• Kettlebell swings ndizowonjezera kwambiri kuti azikoka, chifukwa amaphatikizapo kusuntha kwa chiuno chofanana ndi kuphulika kwamphamvu, motero kumawonjezera mphamvu ndi kupirira mu glutes ndi hamstrings.