Mbalame Galu

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Erector Spinae, Gluteus Maximus
• Amashwa eqhapho: Deltoid Anterior, Hamstrings

Ukuxhumana kwe Mbalame Galu

Agalu a Mbalame ndi masewera osavuta, koma ogwira mtima omwe amalimbikitsa kukhazikika kwapakati komanso kukhazikika, kumalimbitsa msana, komanso kumathandizira kulumikizana. Ndioyenera kwa anthu pamagulu onse olimbitsa thupi, kuphatikizapo omwe akuwongolera kuvulala, chifukwa ndi ochepa kwambiri koma amalimbana ndi magulu angapo a minofu. Anthu angafune kuchita izi chifukwa sikuti zimangowonjezera mphamvu zathupi komanso kukhazikika, komanso zimathandizira kukulitsa kuzindikira kwa thupi ndi kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mbalame Galu

• Yambani masewera olimbitsa thupi nthawi imodzi ndikutambasula dzanja lanu lakumanzere kutsogolo kwanu ndi mwendo wanu wakumanja kumbuyo kwanu, ndikusunga zonse molingana pansi.
• Gwirani izi kwa masekondi pang'ono, ndikuyang'ana kwambiri kuti musamalire bwino ndikugwirizanitsa pachimake chanu.
• Pang'onopang'ono bweretsani mkono wanu wotambasula ndi mwendo kubwerera kumalo oyambira.
• Bwerezani masewerawo ndi dzanja lanu lamanja ndi mwendo wakumanzere, ndipo pitirizani kusinthana mbali kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Mbalame Galu

• **Gwiritsani Ntchito Pakatikati Mwanu**: The Bird Galu ndiwochita masewera olimbitsa thupi kwambiri, kotero ndikofunikira kuti muzichita masewera olimbitsa thupi. Izi sizimangothandiza kuti thupi lanu likhale lokhazikika, komanso zimatsimikizira kuti mukugwira ntchito yolondola. Cholakwika chofala ndikulola kuti m'mimba igwedezeke pansi, zomwe zingayambitse kupweteka kwa msana.
• **Mayendedwe Oyendetsedwa**: Pewani kuthamanga mothamanga. Kuyenda kwapang'onopang'ono komanso koyendetsedwa bwino, masewerawa adzakhala othandiza kwambiri. Izi zidzachepetsanso chiopsezo cha kuvulala.
• ** Musasokoneze Msana Wanu **: Pewani kupindika msana wanu kapena kupotoza chiuno. Thupi lanu liyenera kukhala molunjika kuchokera kumutu kupita ku mchira wanu. Kulakwitsa kofala

Mbalame Galu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mbalame Galu?

Mwamtheradi, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bird Galu. Ndi masewera olimbitsa thupi osavuta koma ogwira mtima omwe amathandizira kukonza bwino, kukhazikika, komanso mphamvu yayikulu. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena katswiri wolimbitsa thupi awonetsere masewerawa poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mbalame Galu?

• Galu Wolemera Mbalameyi amaphatikizapo kunyamula dumbbell yopepuka m'dzanja limodzi, ndikuwonjezera kukana kuchita masewera olimbitsa thupi.
• The Bird Dog Row ndikusintha kotsogola komwe mumapanga mzere wa mkono umodzi ndikusunga galu wambalame.
• The Bird Dog Plank imagwirizanitsa malo a thabwa, pomwe mumakweza mkono wanu ndi mwendo wanu uku ndikusunga thupi lanu molunjika.
• The Bird Dog with Resistance Band imaphatikizapo kuyika bandi yolimbana ndi phazi lanu ndi dzanja lanu, kukulitsa kuvutikira kwa masewera olimbitsa thupi agalu ambalame.

Izinto zokufunda ezishisa ezivumelekile Mbalame Galu?

• Bug Wakufa: Zochita za Bug Zakufa ndizothandiza kwambiri kwa Galu wa Mbalame chifukwa zimagwiranso minofu yapakati ndikuwongolera kugwirizana, mofanana ndi Galu wa Mbalame, koma zimatero mukakhala kumbuyo kwanu, ndikupereka malingaliro osiyana ndi zovuta.
• Mlatho wa Glute: Zochita za Glute Bridge zimakwaniritsa Galu wa Mbalame poyang'ana ma glutes ndi hamstrings, minofu yomwe imagwiranso ntchito pa Mbalame ya Mbalame, kumapangitsa kuti thupi likhale lolimba komanso lokhazikika.