Mbalame Galu

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae
• Amashwa eqhapho: Deltoid Anterior, Gluteus Maximus

Ukuxhumana kwe Mbalame Galu

The Bird Dog ndi masewera osavuta, koma ogwira mtima omwe amalimbitsa phata lanu, amathandizira kukhazikika, ndikuwongolera bwino. Ndikoyenera kwa aliyense kuyambira oyamba kumene kupita kwa othamanga apamwamba, chifukwa amalimbikitsa kaimidwe bwino komanso amathandiza kuchepetsa ululu wammbuyo. Anthu angafune kuphatikiza masewera olimbitsa thupi a Mbalame ya Agalu m'chizoloŵezi chawo chifukwa amalunjika magulu angapo a minofu nthawi imodzi osafuna chida chilichonse, ndikupangitsa kuti ikhale yosinthasintha komanso yopezeka mosavuta.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mbalame Galu

• Pang'onopang'ono tambasulani dzanja lanu lamanja kutsogolo ndi mwendo wanu wakumanzere kumbuyo, kuwasunga mogwirizana ndi thupi lanu lonse.
• Gwirani izi kwa masekondi pang'ono, ndikuwonetsetsa kuti musamalire bwino komanso pachimake chanu.
• Pang'onopang'ono bweretsani dzanja lanu lamanja ndi mwendo wakumanzere pamalo oyamba.
• Bwerezani masewera olimbitsa thupi ndi mkono wanu wakumanzere ndi mwendo wakumanja, ndikusinthasintha mbali kuti muzitha kuchita masewera olimbitsa thupi.

Izinto zokwenza Mbalame Galu

• **Limbitsani Moyo Wanu**: Agalu a Mbalame ndi masewera olimbitsa thupi kwambiri ndipo ndikofunikira kulimbitsa minofu ya m'mimba mwanu. Cholakwika chofala ndikusiya m'mimba kugwa pansi kapena kupindika kumbuyo kwambiri. Kuti muchite izi, sungani pachimake chanu ndipo msana wanu ukhale wosalowerera.
• ** Yendani Pang'onopang'ono ndi Kuwongolera **: Kuthamanga mothamanga kungayambitse mawonekedwe olakwika ndikuchepetsa mphamvu. Yendani pang'onopang'ono pamene mukutambasula dzanja lanu ndi mwendo wanu, kuyang'ana pa ubwino wa kayendetsedwe kake osati kuchuluka kwake.
• **Pewani Kuchulukitsa Kwambiri **: Kulakwitsa kofala ndikuyesa kukweza mkono ndi mwendo kwambiri, zomwe zingayambitse kupsinjika kwa msana. M'malo mwake, yesetsani kutambasula dzanja lanu ndi mwendo wanu kuti iwo

Mbalame Galu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mbalame Galu?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Bird Galu. Ndi masewera olimbitsa thupi osavuta komanso othandiza omwe amathandizira kulimbitsa mphamvu zapakati komanso kukhazikika, zomwe ndizofunikira kwambiri pakulimbitsa thupi. Zochita zolimbitsa thupi za Bird Dog ndizothandizanso pakuwongolera bwino komanso kulumikizana, ndipo zimagwiritsidwa ntchito nthawi zambiri pamapulogalamu olimbitsa thupi kuti athandizire kupweteka kwam'munsi. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndikuyang'ana pa kusunga mawonekedwe oyenera kuti asavulale. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena munthu wodziwa kuwatsogolera poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mbalame Galu?

• The Bird Galu wokhala ndi Resistance Band: Mu Baibuloli, gulu lotsutsa limazunguliridwa mozungulira phazi ndikugwiridwa m'dzanja la mkono wina kuti liwonjezere zovuta.
• Mzere wa Agalu wa Mbalame: Izi zimaphatikizapo kupalasa ndi mkono wotambasula, kutsutsa kusasunthika kwanu komanso kukhazikika kwanu.
• Galu wa Mbalame wokhala ndi Leg Lift: Kusiyanaku kumawonjezera kukweza mwendo ku mwendo wina pamene mutambasula dzanja lanu ndi mwendo wanu, ndikuwonjezera chidwi chanu pa glutes ndi hamstrings.
• The Bird Dog Crunch: Mtunduwu umawonjezera kugwedezeka, komwe mumabweretsa chigongono chanu ndi bondo pamodzi pansi pa thupi lanu, ndikuwonjezera kuyang'ana pa mphamvu yanu yayikulu.

Izinto zokufunda ezishisa ezivumelekile Mbalame Galu?

• Zochita zolimbitsa thupi za Dead Bug ndizowonjezeranso zolimbitsa thupi kwa Mbalame za Galu, chifukwa zimatsindikanso kulimba mtima komanso kulimba mtima, koma ndikuwonjezeranso kugwirizanitsa ndikusuntha miyendo yosiyana nthawi imodzi.
• Kuchita masewera olimbitsa thupi a Glute Bridge kumakwaniritsa Galu wa Mbalame poyang'ana m'munsi kumbuyo ndi glutes, madera omwe amakhalanso ndi Galu wa Mbalame, zomwe zimapangitsa kuti zikhale zowonjezera kwambiri pazochitika zapakati ndi zam'mbuyo.