Myendo Wokhotakhota Pansi Ndi Towel

• Inhloko yeziNdawo: Ndaga za kukhoma, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Hamstrings
• Amashwa eqhapho: Gastrocnemius, Soleus

Ukuxhumana kwe Myendo Wokhotakhota Pansi Ndi Towel

The Sliding Leg Curl on Floor with Towel ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi ma hamstrings, glutes, ndi minyewa yapakati, kumapereka masewera olimbitsa thupi mokwanira. Ndiwoyenera kwa anthu amitundu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu ndi kusinthasintha kwake. Anthu angafune kuchita masewerawa chifukwa sikuti amathandizira kulimbitsa minofu ndi toning, komanso amawongolera bwino, kukhazikika, komanso kusinthasintha popanda kufunikira kwa zida zapadera zochitira masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Myendo Wokhotakhota Pansi Ndi Towel

• Mikono yanu itayikidwa pambali panu ndi zikhato zikuyang'ana pansi, kwezani chiuno chanu pansi podutsa zidendene zanu, kuti thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu.
• Pang'onopang'ono sungani zidendene zanu kutali ndi thupi lanu pamene mukukweza chiuno, kutambasula miyendo yanu mokwanira.
• Mukapuma pang'ono, kokerani zidendene zanu kumbuyo kwa thupi lanu pogwira ntchafu zanu, ndikukwezabe m'chiuno.
• Tsitsani m'chiuno mwanu kubwerera pansi kuti mutsirize kubwereza kamodzi ndikubwereza masewero olimbitsa thupi omwe mukufuna kuti mubwererenso.

Izinto zokwenza Myendo Wokhotakhota Pansi Ndi Towel

• Gwirani Ntchito Yanu: Pamene mukuyendetsa mapazi anu ku glutes, onetsetsani kuti mwagwirizanitsa pachimake chanu ndikufinya ma glutes anu pamwamba pa kayendetsedwe kake. Izi zidzatsimikizira kuti simukugwiritsa ntchito minofu yanu ya hamstring komanso mukugwira ntchito pachimake ndi glutes.
• Yesetsani Kuyenda Kwanu: Pewani kuthamanga mofulumira. Kupiringa mwendo kumayenera kuchitidwa pang'onopang'ono, mowongolera. Kusuntha kwachangu kapena kugwedezeka kungayambitse kupsinjika kwa minofu kapena kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula miyendo yanu koyambirira kwa rep iliyonse ndikuyikokera pafupi ndi glutes yanu momwe mungathere pamwamba pa kayendetsedwe kake. Kulakwitsa kofala ndi

Myendo Wokhotakhota Pansi Ndi Towel Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Myendo Wokhotakhota Pansi Ndi Towel?

Inde, oyamba kumene atha kupanga Sliding Leg Curl Pansi ndi Zolimbitsa Thupi. Komabe, ndikofunikira kuti muyambe ndi kutsika pang'onopang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zanu ndi chipiriro chikukula. Ntchitoyi imayang'ana makamaka ma hamstrings ndi glutes, komanso imagwiranso ntchito minofu yapakati. Ngati mukuwona kuti ndizovuta kwambiri poyamba, mukhoza kusintha mwa kugwada kwambiri kapena kuchepetsa kuyenda. Nthawi zonse kumbukirani kusunga pachimake chanu ndikusunga mawonekedwe oyenera kuti mupewe kuvulala kulikonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Myendo Wokhotakhota Pansi Ndi Towel?

• Mwendo Umodzi Wokhotakhota M'miyendo: M'malo mogwiritsa ntchito miyendo yonse nthawi imodzi, kusinthaku kumakupangitsani kusuntha mwendo umodzi pa nthawi, zomwe zingathandize kudzipatula ndikugwira ntchito iliyonse ya hamstring payekhapayekha.
• Sliding Leg Curl ndi Mpira Wokhazikika: M'malo mwa chopukutira, kusinthaku kumagwiritsa ntchito mpira wokhazikika kuti alowetse miyendo yanu mkati ndi kunja, ndikuwonjezera gawo loyenera kuchita masewera olimbitsa thupi.
• Kupiringa Miyendo Ndi Ma Glider: Kusinthaku kumalowa m'malo mwa chopukutira ndi zowongolera zolimbitsa thupi, zomwe zimatha kupangitsa kuti slide ikhale yosalala ndikuwonjezera zovuta zamasewera.
• Mlendo Wokhotakhota Wokwera: Pakusiyana uku, mumakweza m'chiuno mwanu pamasitepe kapena benchi yotsika musanapange ma curls otsetsereka, omwe amatha kuwonjezera kusuntha komanso kulimba kwa masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Myendo Wokhotakhota Pansi Ndi Towel?

• Mapapo: Mapapo amagwiranso ntchito pa hamstrings, glutes, ndi quads, kupereka kulimbitsa thupi mozama kwa thupi kuphatikizidwa ndi Sliding Leg Curl Pansi ndi Towel.
• Deadlifts: Deadlifts imayang'ana unyolo wonse wakumbuyo kuphatikizapo hamstrings, glutes, ndi m'munsi kumbuyo, kupititsa patsogolo mphamvu ndi bata zomwe zimapezedwa kuchokera ku Sliding Leg Curl Pansi ndi Towel.