Kuthamanga kwa Miyendo Yowongoka

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

Ukuxhumana kwe Kuthamanga kwa Miyendo Yowongoka

The Straight Leg Kickback ndi masewera olimbitsa thupi ogwira mtima kwambiri omwe amalimbana ndi kulimbitsa minofu yanu ya glutes ndi hamstring, zomwe zimathandiza kuti mukhale olimba, okhazikika, komanso othamanga. Zochita izi ndizabwino kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kupita kutsogola, chifukwa cha kusinthasintha kwake komanso kusinthasintha. Anthu angafune kuphatikizira Ma Kickback a Miyendo Yowongoka m'chizoloŵezi chawo kuti awonjezere mphamvu zawo zapansi, kusema matako awo, ndikusintha kaimidwe ka thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthamanga kwa Miyendo Yowongoka

• Sungani msana wanu mopanda phokoso ndipo pachimake chanu chikugwira ntchito pamene mukuwongola mwendo umodzi kumbuyo kwanu, ndikumangirira zala zanu pansi.
• Pogwiritsa ntchito minofu yanu ya glute, kwezani mwendo wanu wowongoka kumtunda mpaka ukugwirizana ndi thupi lanu, onetsetsani kuti musakupitse kumbuyo kwanu.
• Pang'onopang'ono tsitsani mwendo wanu kubwerera kumalo oyambira, kuonetsetsa kuti mukuyendetsa nthawi yonse yoyenda.
• Bwerezerani ntchitoyi pa chiwerengero chomwe mukufuna kubwereza musanasinthe mwendo wina.

Izinto zokwenza Kuthamanga kwa Miyendo Yowongoka

• Gwirani Ntchito Yanu: Kuti mupindule kwambiri ndi masewerawa, gwiritsani ntchito maziko anu panthawi yonseyi. Izi sizimangothandiza kukhazikika thupi lanu komanso zimagwiranso ntchito abs yanu. Pewani kuti mimba yanu igwere pansi.
• Yesetsani Kuyenda Kwanu: Pewani kugwedeza mwendo wanu kapena kugwiritsa ntchito mphamvu kuti mukweze mwendo wanu. M'malo mwake, wongolerani mayendedwe anu, kukweza mwendo wanu ndi glutes ndi hamstrings. Izi zidzakuthandizani kuonetsetsa kuti mukugwira ntchito bwino minofu yomwe mukuyang'ana osati kukakamiza mbali zina za thupi lanu.
• Osatambasula: Pamene mukukankhira kumbuyo, pewani kukweza mwendo wanu pamwamba kuposa msinkhu wa chiuno. Kukulitsa mopambanitsa

Kuthamanga kwa Miyendo Yowongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthamanga kwa Miyendo Yowongoka?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Straight Leg Kickback. Ndi ntchito yosavuta komanso yothandiza yomwe imayang'ana minofu ya gluteus. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe ndi mphamvu yopepuka ndikuwonjezera pang'onopang'ono mphamvu zanu ndi kupirira kwanu zikukula. Nthawi zonse sungani mawonekedwe oyenera kuti musavulale komanso kuti masewerawa agwire bwino ntchito. Ngati muli ndi vuto lililonse pazaumoyo, ndi bwino kukaonana ndi dokotala kapena katswiri wazolimbitsa thupi musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthamanga kwa Miyendo Yowongoka?

• Fire Hydrant Kickback imaphatikizapo kukweza mwendo wanu kumbali mu malo a 'chopozera moto' musanachitambasule molunjika kumbuyo.
• Standing Kickback imachitika mutayimirira ndikutsamira patsogolo pang'ono, mwendo umodzi ukukankhira kumbuyo.
• The Resistance Band Kickback imaphatikizapo kugwiritsa ntchito bandi yolimbana ndi akakolo anu kuti muwonjezere zovuta pakumenya mwendo wowongoka.
• The Elevated Kickback imachitidwa ndi manja anu pamalo okwera, monga benchi kapena sitepe, zomwe zimawonjezera kusuntha ndikuwonjezera kulimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Kuthamanga kwa Miyendo Yowongoka?

• Kuthamanga kwa Bulu: Izi ndizofanana ndi Kuthamanga kwa Miyendo Yowongoka koma kumaphatikizapo bondo lopindika, lomwe lingapereke zowonjezera zowonjezera pa gluteus maximus, kuthandizira kumanga mphamvu ndi kupirira mu gulu limodzi la minofu.
• Ma Squats: Ma Squats amathandizira Ma Kickbacks a Miyendo Yowongoka pogwira ntchito kumunsi kwa thupi lonse, kuphatikiza ma glutes, hamstrings, ndi quads, potero amapereka kulimbitsa thupi kwam'munsi kwakanthawi kophatikizana ndi kukankha.