Mbalame Galu

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

Ukuxhumana kwe Mbalame Galu

Zolimbitsa thupi za Bird Dog ndizolimbitsa thupi zolimbitsa thupi zomwe zimayang'ana pachimake, komanso zimathandizira kukhazikika, kulumikizana, komanso kuchita bwino. Zochita izi ndi zabwino kwa anthu onse olimba, kuphatikiza oyamba kumene, chifukwa zitha kusinthidwa mosavuta kuti zigwirizane ndi luso la munthu. Anthu angafune kuchita masewera olimbitsa thupi a Agalu a Mbalame chifukwa sikuti amangowonjezera mphamvu za thupi lonse komanso amathandiza kupewa kuvulala komanso kuwongolera kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mbalame Galu

• Kusunga msana wanu wosalowerera ndale ndikuyang'ana pansi kuti mukhale ndi mzere wowongoka kuchokera kumutu mpaka kumchira wanu, tambasulani dzanja lanu lamanja kutsogolo kwanu pamene mukukweza mwendo wanu wakumanzere kumbuyo kwanu.
• Gwirani izi kwa masekondi pang'ono, ndikuwonetsetsa kuti musamalire bwino ndikugwirizanitsa minofu yanu yayikulu.
• Pang'onopang'ono bweretsani dzanja lanu lamanja ndi mwendo wakumanzere pamalo oyambira.
• Bwerezani zolimbitsa thupi ndi miyendo yosiyana, kukulitsa dzanja lanu lakumanzere ndi mwendo wakumanja nthawi ino.

Izinto zokwenza Mbalame Galu

• Khalani Osalowerera Msana: Pewani kumangirira kumbuyo kwanu kapena kuyika chibwano chanu pachifuwa chanu. M'malo mwake, yesetsani kuti msana wanu ukhale wosalowerera nthawi yonse yochita masewera olimbitsa thupi. Izi sizimangolepheretsa kupsinjika kwa khosi ndi kumbuyo kwanu, komanso zimagwiranso minofu yolondola.
• Kuyenda Pang'onopang'ono ndi Kuwongolera: Kulakwitsa kofala ndikuthamangira mumayendedwe. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi zidzathandiza kugwirizanitsa minofu moyenera ndikuchepetsa chiopsezo cha kuvulala.
• Yang'anani pa Kusamala: Kuchita masewera olimbitsa thupi kwa Agalu a Mbalame kumafuna kusamala bwino. M'malo mothamangira kukweza dzanja ndi mwendo wanu, yang'anani kwambiri kuti mukhale okhazikika komanso okhazikika. Izi zitha kutanthauza kuti mumakweza miyendo yanu pang'ono pokha poyamba. Monga balance yanu

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 ogwira mtima omwe amathandizira kukhazikika, mphamvu zapakati, komanso kuchita bwino popanda kufunikira zida zilizonse. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti mupewe kuvulala ndikuwonjezera phindu. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, mungafune kuyamba ndi kusinthidwa kapena kuchita masewera olimbitsa thupi pafupi ndi khoma kuti muthandizidwe.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mbalame Galu?

• Kusiyana kwa "Bird Dog with Resistance Band" kumaphatikizapo kuyika gulu lotsutsa kuzungulira phazi ndi dzanja lomwe likukulitsidwa, kuonjezera kuchuluka kwa zovuta.
• Kusiyanasiyana kwa "Bird Dog Row" kumaphatikizapo kuchita galu wa mbalame pamene nthawi imodzi mukuchita mzere wa mkono umodzi ndi dumbbell, zomwe zimapangitsa kuti thupi likhale ndi mphamvu.
• Kusiyana kwa "Galu Mbalame pa Mpira Wokhazikika" kumafuna kuchita masewera olimbitsa thupi ndi manja kapena mawondo pa mpira wokhazikika, ndikuwonjezera kufunikira kwa mphamvu ndi mphamvu.
• Kusiyana kwa "Bird Galu wokhala ndi Elbow to Knee Touch" kumaphatikizapo kukhudza chigongono cha mkono wotambasula mpaka bondo la mwendo wotambasula pansi pa thupi, ndikuwonjezera chinthu chophwanyika pakuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Mbalame Galu?

• Kachilombo Kakufa: Zochita izi, zofanana ndi Galu wa Mbalame, zimaphatikizapo kusuntha kwa miyendo ndikuyang'ana pachimake. Zimathandiza kukonza mgwirizano, kusasunthika, ndi kukhazikika, zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi a Bird Dog.
• Milatho ya Glute: Milatho ya Glute imalimbitsa ma glutes ndi m'munsi kumbuyo, zomwe ndizofunikira kuti pakhale malo okwera a mwendo muzochita zolimbitsa thupi za Agalu a Mbalame, motero, kuthandizira.