Kuthamanga kwa Miyendo Yowongoka

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kuthamanga kwa Miyendo Yowongoka

The Straight Leg Kickback ndi masewera olimbitsa thupi amphamvu otsika kwambiri omwe amayang'ana kwambiri ma glutes ndi hamstrings, zomwe zimathandiza kuti kumbuyo kwamphamvu, kowonjezereka. Ndiwoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusintha mosavuta malinga ndi mphamvu ndi kusinthasintha kwake. Pophatikiza masewera olimbitsa thupi m'chizoloŵezi chawo, anthu amatha kusintha mphamvu za thupi lawo, kupititsa patsogolo kaimidwe kawo, ndi kupititsa patsogolo masewera awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuthamanga kwa Miyendo Yowongoka

• Phatikizani pachimake chanu ndikusunga msana wanu, kenaka kwezani pang'onopang'ono mwendo umodzi pansi, ndikuwuyika mowongoka.
• Gwirani mwendo wokwezedwa mmbuyo ndi mmwamba molunjika padenga, mpaka thupi lanu lipanga mzere wowongoka kuchokera kumutu mpaka chidendene chanu chokwezeka.
• Gwirani izi kwakanthawi, ndikuwonetsetsa kuti mufinya ma glutes anu pamwamba pakuyenda.
• Pang'onopang'ono tsitsani mwendo wanu kubwerera kumalo oyambira ndikubwereza masewerawo ndi mwendo wina.

Izinto zokwenza Kuthamanga kwa Miyendo Yowongoka

• Gwirani Ntchito Yanu: Musanayambe kuchita masewera olimbitsa thupi, gwiritsani ntchito maziko anu. Izi ndi zolakwika zomwe anthu ambiri amalakwitsa. Amayiwala kuchita nawo pachimake ndipo chifukwa chake amaika zovuta zosafunikira pamsana wawo. Kuchita pakati panu kudzakuthandizani kuteteza msana wanu komanso kukuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi.
• Kuyenda Pang'onopang'ono ndi Kuwongolera: Mukakankhira mwendo wanu kumbuyo, chitani pang'onopang'ono komanso molamulirika. Osagwedeza mwendo wanu kapena kugwiritsa ntchito mphamvu kuti mukweze. Ichi ndi cholakwika china chofala. Pochita kayendetsedwe kake pang'onopang'ono ndikuwongolera, mudzachita minofu yambiri ndikupeza masewera olimbitsa thupi.
• Sungani mwendo Wanu Wowongoka: Pamene mukukankhira mwendo wanu kumbuyo, onetsetsani kuti umakhala wowongoka

Kuthamanga kwa Miyendo Yowongoka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuthamanga kwa Miyendo Yowongoka?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Straight Leg Kickback. Ndizochita zolimbitsa thupi kwambiri zolimbitsa gluteus maximus (minofu yayikulu kwambiri m'matako). Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena zopanda zolemetsa konse, ndikuwonjezera pang'onopang'ono mphamvu ikakula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuthamanga kwa Miyendo Yowongoka?

• Fire Hydrant Kickbacks: Mwakusiyana uku, mumakweza bondo lanu kumbali musanalitambasulire kumbuyo, zomwe zingathandize kugwirizanitsa minofu yakunja ya glute.
• Ma Kickbacks a Miyendo Yowongoka: Kuonjezera zolemetsa za akakolo kapena zomangira zolimba pamiyendo yanu yowongoka kumatha kukulitsa kulimbitsa thupi ndikuthandizira kupanga minofu yolimba ya glute.
• Kuthamanga kwa Myendo Umodzi: Kusiyanasiyana kumeneku kumaphatikizapo kukweza mwendo umodzi pansi ndikuusunga mumlengalenga pamene mukuchita masewera olimbitsa thupi ndi mwendo wina, zomwe zingathandize kuwongolera bwino ndi kukhazikika kwanu.
• Ma Kickbacks a Miyendo Yowongoka: M'malo motsitsa mwendo wanu kubwerera pansi pambuyo pa kukwapula kulikonse, mumaukweza ndikuchita masewera ang'onoang'ono, omwe angathandize kusunga

Izinto zokufunda ezishisa ezivumelekile Kuthamanga kwa Miyendo Yowongoka?

• Mapapo amathandizanso Ma Kickbacks a Miyendo Yowongoka pogwira ntchito pamagulu a minofu omwewo, glutes ndi hamstrings, koma kuchokera kumbali yosiyana, kupereka masewera olimbitsa thupi.
• Mabwalo a Glute ndi opindulitsa molumikizana ndi Straight Leg Kickbacks pomwe amalunjika mwachindunji ma glutes ndi hamstrings, kuthandiza kupititsa patsogolo kutsegulira kwa minofu ndi mphamvu zofunikira kuti zitheke bwino.