Lower Back Curl

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae

Ukuxhumana kwe Lower Back Curl

The Lower Back Curl ndi ntchito yopindulitsa yomwe imayang'ana makamaka minofu ya m'munsi, yomwe imathandizira kulimbikitsa pachimake ndikuwongolera machitidwe onse. Ndi yabwino kwa anthu amisinkhu yonse olimba, makamaka omwe akufuna kuchepetsa ululu wammbuyo kapena kupititsa patsogolo ntchito yawo pamasewera ndi zochitika zatsiku ndi tsiku. Anthu angafune kuchita nawo masewerawa chifukwa sikuti amangolimbikitsa msana komanso pachimake, komanso amathandizira kupewa kuvulala komanso kukhazikika komanso kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lower Back Curl

• Phimbani mawondo anu ndi kuwabweretsa mmwamba cha chifuwa chanu, pamene manja anu ali pansi kuti bata.
• Pemberani pang'onopang'ono msana wanu pansi, ndikukankhira pansi ndi manja anu ndikugwiritsa ntchito minofu ya m'mimba kuti mukweze chiuno.
• Gwirani izi kwa masekondi pang'ono, kuwonetsetsa kuti mtima wanu ukugwira ntchito.
• Pang'onopang'ono tsitsani m'chiuno mwanu mpaka pansi ndikukweza miyendo yanu kumbuyo, kubwerera kumalo oyambira. Bwerezani izi kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Lower Back Curl

• Mayendedwe Olamuliridwa: Kwezani thupi lanu lakumtunda kuchokera pansi posintha msana wanu. Onetsetsani kuti mayendedwe anu azikhala osalala komanso owongolera, kupewa zinthu zilizonse zopumira kapena zofulumira zomwe zitha kuvulaza msana wanu.
• Kugwirizana Kwambiri: Phatikizani maziko anu muzochita zonse. Izi sizidzangothandiza kuti thupi lanu likhale lokhazikika komanso limapangitsa kuti masewerawa azichita bwino pophatikiza minofu yambiri.
• Pewani Kuchulukirachulukira: Cholakwika chimodzi chomwe muyenera kupewa ndikukulitsa msana wanu. Izi zingayambitse kupweteka kwa msana kapena kuvulala. Pofuna kupewa izi, yang'anani kwambiri kukweza chifuwa chanu pansi m'malo moyesa kuyang'ana m'mwamba kapena kukweza mutu wanu kwambiri.
• Kupuma Nthawi Zonse: Osagwira mpweya wanu panthawi yolimbitsa thupi. Ndikofunika kupuma nthawi zonse.

Lower Back Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lower Back Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lower Back Curl. Ndizosavuta komanso zolimbitsa thupi zolimbitsa thupi m'munsi kumbuyo ndi pachimake minofu. Komabe, ndikofunikira kuwonetsetsa kuti masewerawa achitika ndi mawonekedwe oyenera kuti apewe kupsinjika kapena kuvulala. Zimalimbikitsidwanso kuti muyambe ndi kubwereza pang'onopang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi kupirira zikukula. Ngati pali kusapeza bwino kapena kupweteka pamene mukuchita masewera olimbitsa thupi, ndibwino kuti muyime ndikuwonana ndi katswiri wolimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lower Back Curl?

• Weighted Lower Back Curl: Pakusiyana uku, mumagwiritsa ntchito mbale yolemera kapena dumbbell, ndikuyiyika pachifuwa chanu pamene mukuchita zopiringa kuti muwonjezere kukana.
• Incline Lower Back Curl: Izi zimachitidwa pa benchi yokhotakhota yomwe imasintha mbali ya masewera olimbitsa thupi, kuyang'ana minofu yakumbuyo yakumbuyo mosiyana.
• Reverse Hyperextension: M'malo mopindika kutsogolo, mumagona pamimba mwanu ndikukweza miyendo yanu mmwamba, yomwe imayang'ananso minofu ya m'munsi koma mosiyana.
• Yoga Lower Back Curl: Kusiyanaku kumaphatikizapo mawonekedwe a yoga ngati mawonekedwe a ng'ombe, pomwe mumapindika msana wanu pamiyendo inayi, kenaka mupirire msana wanu mkati, mofanana ndi kusuntha kwa msana.

Izinto zokufunda ezishisa ezivumelekile Lower Back Curl?

• The Deadlift ndi ntchito ina yomwe imagwirizana ndi Lower Back Curl pamene imayang'ana gulu lomwelo la minofu, erector spinae, yomwe ndi yofunika kwambiri kuti mukhale ndi chikhalidwe choyenera komanso kupewa kupweteka kwa msana.
• Zochita zolimbitsa thupi za Plank ndizothandizira bwino ku Lower Back Curl chifukwa sikuti zimangolimbitsa msana wam'mbuyo komanso zimagwiranso ntchito pachimake, kupititsa patsogolo mphamvu zonse ndi kukhazikika komwe kungathandize kupewa kuvulala kwam'mbuyo.