Kunama Alternative Hip Extension

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

Ukuxhumana kwe Kunama Alternative Hip Extension

Kuwotcha Alternate Hip Extension ndi ntchito yochepetsetsa yomwe imayang'ana minofu ya gluteal, hamstrings, ndi m'munsi kumbuyo, kuwonjezera mphamvu ndi kusinthasintha m'maderawa. Ndi yabwino kwa oyamba kumene, omwe akuchira kuvulala, kapena aliyense amene akuyang'ana kuti apititse patsogolo mphamvu zawo zam'munsi ndi kukhazikika. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti muzichita zinthu zina zolimbitsa thupi, kusintha kaimidwe, ndi kuchepetsa chiopsezo cha kupweteka kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Alternative Hip Extension

• Kwezani mwendo umodzi pansi, ndikuwuyika mowongoka, mpaka m'chiuno mwanu mutatalikirana ndipo mumamva kugunda kwa minofu yanu ya glute.
• Pang'onopang'ono tsitsani mwendo kubwerera kumalo oyambira, kuonetsetsa kuti mumayendetsa kayendetsedwe kake.
• Bwerezani kusuntha ndi mwendo wina, kuukweza pansi mpaka chiuno chanu chikule.
• Pitirizani kusinthana pakati pa miyendo yonse kuti muwerenge chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Kunama Alternative Hip Extension

• Kuyenda Koyendetsedwa: Kwezani mwendo umodzi pansi, kuusunga mowongoka osati kugwada pa bondo. Kwezani m'mwamba momwe mungathere, kenaka muchepetse pang'onopang'ono. Chinsinsi apa ndikuwongolera kayendedwe kanu ndi glutes ndi hamstrings, osati kumbuyo kwanu. Kuthamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu ndiko kulakwitsa kofala ndipo kungayambitse kuvulala.
• Miyendo Yina: Mukatsitsa mwendo wanu pansi, bwerezaninso kuyenda ndi mwendo wanu wina. Ili ndi gawo 'losintha' la Lying Alternate Hip Extension. Onetsetsani kuti mwendo uliwonse umapereka chidwi chofanana kuti musagwirizane ndi minofu.
• Sungani M'chiuno Mwanu: Cholakwika chimodzi chofala ndi

Kunama Alternative Hip Extension Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Alternative Hip Extension?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Liing Alternate Hip Extension. Zochita izi ndizosavuta ndipo sizifuna zida zilizonse, zomwe zimapangitsa kuti zikhale zoyenera kwa anthu amisinkhu yonse yolimba. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuyang'ana pa kusunga mawonekedwe oyenera kuti asavulale. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi ngati muli ndi nkhawa kapena mafunso okhudza kuchita masewera olimbitsa thupi moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Alternative Hip Extension?

• Zowonjezera Hip Extension: Mutha kuwonjezera zolemetsa kapena zolemetsa zam'miyendo yanu pamene mukuchita masewera olimbitsa thupi kuti muwonjezere kukana ndikupangitsa kuti zikhale zovuta.
• Kukhazikika kwa Mpira wa Hip Extension: M'malo mogona pansi, mutha kugwiritsa ntchito mpira wokhazikika. Izi zidzasokoneza minofu yanu yapakatikati ndikukutsutsani bwino.
• Kuwonjezera kwa Hip Banded: Powonjezera gulu lotsutsa kuzungulira ntchafu zanu kapena ntchafu zanu, mukhoza kuwonjezera kukana ndikutsutsa glutes yanu kwambiri.
• Kuwonjezeka kwa Hip: Poika mapazi anu pamalo okwera ngati sitepe kapena benchi, mukhoza kuwonjezera maulendo angapo ndikuwongolera minofu yosiyanasiyana.

Izinto zokufunda ezishisa ezivumelekile Kunama Alternative Hip Extension?

• Kuchita masewera olimbitsa thupi kwa Mbalame ya Mbalame kumaphatikizanso Kukula kwa Hip Alternate monga kumangolimbitsa msana ndi glutes, komanso kumapangitsanso bwino komanso kugwirizanitsa, zomwe ndizofunikira kuti muzichita bwino ntchito ya Hip Extension.
• Kuchita masewera olimbitsa thupi a Donkey Kicks ndi chinthu china chabwino chothandizira ku Kukula kwa Hip Alternate chifukwa makamaka kumayang'ana ma glutes ndi hamstrings, ofanana ndi Hip Extension, koma amawonjezera chinthu cha chiuno choyenda ndi kusinthasintha pazochitika zolimbitsa thupi.