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Pereka Hamstrings Atakhala Pansi

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.

IdivayisiRuji

Imimiselo eqhaphoHamstrings

Amashwa eqhapho

Asa zokubonisa:

Hamstrings Kunama Tambasula demonstration

Hamstrings Kunama Tambasula

Atakhala Mwendo Umodzi Wotambasula Hamstring demonstration

Atakhala Mwendo Umodzi Wotambasula Hamstring

Kubedwa Kwa M'chiuno M'mbali demonstration

Kubedwa Kwa M'chiuno M'mbali

Kubedwa Kwa Hip Kuyimirira demonstration

Kubedwa Kwa Hip Kuyimirira

Kubedwa kwa Bridge Hip demonstration

Kubedwa kwa Bridge Hip

Mlendo Wowongoka Wakunja kwa Hip Abductor demonstration

Mlendo Wowongoka Wakunja kwa Hip Abductor

Kubedwa Kwa Hip Kuyimirira demonstration

Kubedwa Kwa Hip Kuyimirira

Kuchotsedwa kwa Hip Kuyimitsidwa demonstration

Kuchotsedwa kwa Hip Kuyimitsidwa

Spider Crawl Kankhani-mmwamba demonstration

Spider Crawl Kankhani-mmwamba

Kubedwa m'chiuno kwa chingwe demonstration

Kubedwa m'chiuno kwa chingwe

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Pereka Hamstrings Atakhala Pansi

The Roll Hamstrings Sitting on Floor Exercise ndi ntchito yothandiza komanso yothandiza yomwe imayang'ana minofu ya hamstring, yomwe imatha kusintha kusinthasintha, kulimbitsa mphamvu ya minofu, ndikuthandizira kupewa kuvulala. Ndi chisankho chabwino kwambiri kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kulimbikitsa mphamvu zawo zam'munsi komanso kusinthasintha. Anthu amatha kusankha kuchita izi chifukwa zimafunikira zida zochepa, zitha kuchitika kulikonse, ndipo ndizothandiza kuchepetsa kulimba kwa minofu ndikuwonjezera magwiridwe antchito amtundu uliwonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pereka Hamstrings Atakhala Pansi

Ikani chopukusira thovu pansi pa ntchafu zanu, pansi pa matako anu, ndipo ikani manja anu pansi kumbuyo kwanu kuti muthandizidwe.
Pang'onopang'ono tembenuzirani thupi lanu kutsogolo, kulola kuti chopukusira chithovu chisunthire m'mawondo anu, kwinaku mukusunga pachimake chanu komanso msana wanu wowongoka.
Pereka chopukutira chithovu kubwerera pamalo oyamba, pansi pa matako anu.
Bwerezerani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera ndikusunga kuyenda pang'onopang'ono komanso kokhazikika.

Izinto zokwenza Pereka Hamstrings Atakhala Pansi

Pendekerani Pang'onopang'ono: Mukamagubuduza nyundo zanu, onetsetsani kuti mukuyenda pang'onopang'ono kuchokera pansi pa glutes mpaka pamwamba pa mawondo anu. Kugudubuzika mwachangu kungapangitse kuti muphonye mfundo zofunika kwambiri ndipo sikungathetse kulimba kwa minofu.
Khazikitsani Kaimidwe: Ndikofunikira kuti msana wanu ukhale wowongoka ndikupewa kutsika panthawi yochita masewera olimbitsa thupi. Izi sizingothandiza kulunjika ku hamstrings bwino komanso kupewa zovuta zilizonse zosafunikira pamsana wanu.
Pewani Kugudubuza Mwachindunji Pamagulu: Kulakwitsa kofala ndikugudubuza molunjika pamagulu a mawondo, zomwe zingayambitse kupweteka ndi kuvulala. Onetsetsani kuti mukugudubuza minofu yanu osati pamagulu.
Sinthani Kupanikizika: Ngati inu

Pereka Hamstrings Atakhala Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pereka Hamstrings Atakhala Pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Roll Hamstrings Atakhala Pansi. Ndi kutambasula kodekha komwe kuli koyenera pamagulu onse olimbitsa thupi. Komabe, ndikofunikira kukumbukira kuyamba pang'onopang'ono ndikupewa kutambasuka komwe kungayambitse kuvulala. Ngati mukumva kusapeza bwino kapena kupweteka, siyani masewerawa nthawi yomweyo. Ndikwabwinonso kukaonana ndi katswiri wazolimbitsa thupi kapena ochiritsa thupi kuti muwonetsetse kuti mukuchita masewerawa moyenera, makamaka ngati ndinu woyamba kapena muli ndi matenda omwe analipo kale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pereka Hamstrings Atakhala Pansi?

Kutambasula kwa Hamstring ndi Resistance Band: M'bukuli, mumakhala pansi ndikumangirira gulu lotsutsa kuzungulira phazi lanu, kenako pang'onopang'ono mubwerere kuti mutambasule chiguduli chanu.
Hamstring Roll with Massage Ball: Kusiyanaku kumaphatikizapo kukhala pansi ndikugwiritsa ntchito kampira kakang'ono kutikita minofu yanu, kulunjika malo olimba.
Seated Hamstring Roll ndi Yoga Block: Mu mtundu uwu, mumakhala pansi ndi chotchinga cha yoga pansi pa phazi lanu. Kenako mumagubuduza hamstring yanu pamwamba pa chipikacho kuti mutambasule ndikusisita minofu.
Seated Hamstring Pereka ndi Mpira Wolimbitsa Thupi: Kusiyanaku kumaphatikizapo kukhala pa mpira wochita masewera olimbitsa thupi ndikugwiritsa ntchito kulemera kwa thupi lanu kuti mugubuduze nyundo yanu pamwamba pa mpirawo, ndikupereka kutambasula mozama.

Izinto zokufunda ezishisa ezivumelekile Pereka Hamstrings Atakhala Pansi?

Glute Bridges: Pamene Roll Hamstrings Atakhala Pansi akuyang'ana kutambasula nyundo, Glute Bridges imawathandiza kulimbikitsa, pamodzi ndi glutes ndi kutsika kumbuyo, kupanga kulimbitsa thupi moyenera kwa unyolo wam'mbuyo.
Standing Hamstring Curls: Zochita izi zimakwaniritsa Roll Hamstrings Kukhala Pansi pochita nawo mwachangu ndikulimbitsa ma hamstrings poyimirira, zomwe zingathandize kupititsa patsogolo mphamvu ya mwendo wonse ndi kukhazikika.

Amaxabiso angamahlekwane kanye Pereka Hamstrings Atakhala Pansi

Kuchita masewera olimbitsa thupi a Hamstring ndi roll
Kulimbitsa thupi kwa hamstring
Zochita zapansi pa ntchafu
Perekani masewera olimbitsa thupi a hamstrings
Kuchita masewera olimbitsa thupi a hamstring roll
Kulimbitsa ntchafu ndi mpukutu
Hamstring Workout atakhala pansi
Zochita zolimbitsa ntchafu
Zochita zolimbitsa thupi zokhala pansi
Pereka masewera olimbitsa thupi kwa hamstring ndi ntchafu