Ndakhala Mmawa wabwino

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: Hamstrings

Ukuxhumana kwe Ndakhala Mmawa wabwino

The Seated Good Morning ndi ntchito yolimbitsa mphamvu yomwe imayang'ana m'munsi kumbuyo, hamstrings, ndi glutes. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amisinkhu yonse yolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo komanso kukhazikika. Pophatikizira zolimbitsa thupi izi muzochita zanu, mutha kukulitsa kaimidwe kanu, kuchepetsa chiopsezo cha kuvulala kwa msana, ndikuwongolera mphamvu zathupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ndakhala Mmawa wabwino

• Gwirani kansalu kakang'ono ka barbell kapena thupi kumbuyo kwanu, pansi pa khosi, kuonetsetsa kuti manja anu ndi otambalala kusiyana ndi m'lifupi mwamapewa kuti akhazikike.
• Kusunga msana wanu mowongoka komanso pachimake, kutsamira pang'onopang'ono kuchokera m'chiuno mpaka torso yanu ili pafupi kufanana ndi pansi.
• Imani pang'onopang'ono pansi pa kayendetsedwe kake, kenaka kwezani pang'onopang'ono torso yanu kubwerera kumalo oyambira, kuonetsetsa kuti msana wanu ukhale wowongoka komanso pakati pa kayendetsedwe kake.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, ndikuwonetsetsa kuti zonse zikuyenda bwino.

Izinto zokwenza Ndakhala Mmawa wabwino

• Yang'anirani Mayendedwe Anu: Pewani kuthamanga mothamanga kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Pamene mukutsamira kutsogolo, onetsetsani kuti abs yanu imakhala yogwira ntchito ndipo msana wanu umakhala wowongoka. Izi zithandizira kulunjika minofu yoyenera ndikupewa kupsinjika kapena kuvulala.
• Sungani Kulemera Koyenera: Ngati mukugwiritsa ntchito barbell, iyenera kukhala kumbuyo kwa mapewa anu, osati khosi lanu. Onetsetsani kuti kulemera kwake sikolemera kwambiri kotero kuti kumakupangitsani kunyengerera mawonekedwe anu. Nthawi zonse ndi bwino kukweza zitsulo zopepuka ndi mawonekedwe olondola kusiyana ndi zolemera zosawoneka bwino. Zolakwa Zomwe Muyenera Kupewa:

Ndakhala Mmawa wabwino Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ndakhala Mmawa wabwino?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Seated Good Morning. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena kungolemera thupi kuti muphunzire mawonekedwe olondola ndi njira. Zochita izi zimayang'ana kumbuyo kumbuyo, hamstrings, ndi glutes. Nthawi zonse timalimbikitsa kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti awonetsetse kuti masewerawa akuchitika moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ndakhala Mmawa wabwino?

• Banded Good Morning: Kusinthaku kumagwiritsa ntchito gulu lotsutsa m'malo mwa barbell, yomwe ingakhale yoyenera kwa oyamba kumene kapena omwe ali ndi vuto lakumbuyo.
• Mwendo Umodzi Wabwino Mmawa: Kusinthaku kumachitika pa mwendo umodzi panthawi imodzi, kutsutsa malire anu ndikugwira ntchito mbali iliyonse ya thupi lanu palokha.
• Mmawa Wabwino ndi Kupotoza: Pakusiyana uku, mumawonjezera kupotoza m'chiuno pamwamba pa kayendetsedwe ka kayendetsedwe kake, komwe kumathandiza kugwirizanitsa obliques.
• Wide-Stance Good Morning: Mukusintha uku, mumachita masewera olimbitsa thupi mokulirapo kuposa mapewa, omwe amaloza ntchafu zamkati ndi ma glutes kuphatikiza kumunsi kumbuyo ndi hamstrings.

Izinto zokufunda ezishisa ezivumelekile Ndakhala Mmawa wabwino?

• Ma Deadlifts ndi masewera ena okhudzana nawo chifukwa amagwira magulu a minofu omwewo monga Seated Good Mornings, makamaka m'munsi kumbuyo ndi hamstrings, kumapangitsa mphamvu ndi kupirira kwa minofuyi.
• The Romanian Deadlift imakwaniritsa Seated Good Morning poyang'ana kumbuyo kwa unyolo, makamaka hamstrings ndi glutes, zomwe zimathandiza kupititsa patsogolo kayendedwe ka hinge ndi mphamvu zakumbuyo.