Smith akugwada kukankha kumbuyo

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mashini ya Smith

Ukuxhumana kwe Smith akugwada kukankha kumbuyo

The Smith akugwada kumbuyo kukankha ndi ntchito yolimbitsa mphamvu yomwe imayang'ana makamaka minofu ya gluteus komanso imagwiritsa ntchito hamstrings ndi kumbuyo. Ndi masewera olimbitsa thupi abwino kwambiri kwa okonda zolimbitsa thupi amisinkhu yonse, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zam'munsi ndi kukhazikika. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kuwongolera bwino, kuchita masewera olimbitsa thupi, komanso kujambula thupi laling'ono labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Smith akugwada kukankha kumbuyo

• Ikani manja anu pansi patsogolo panu kuti mukhale okhazikika, kusunga msana wanu molunjika ndi mutu wanu wosalowerera ndale.
• Kanikizani bar mmwamba ndikukulitsa mwendo wanu wakumanja kumbuyo kwanu, pogwiritsa ntchito minofu yanu ya glute. Onetsetsani kuti mayendedwe anu amawongoleredwa kuti musagwedezeke.
• Pang'onopang'ono tsitsani phazi lanu kubwerera kumalo oyambira, kukana kulemera pamene mukuchita kuti mugwirizane ndi minofu yanu bwino.
• Bwerezani zolimbitsa thupi zomwe mukufuna kuti mubwezere, kenaka sinthani mwendo wanu wakumanzere.

Izinto zokwenza Smith akugwada kukankha kumbuyo

• Mayendedwe Olamuliridwa: Mukamenya kukankha, onetsetsani kuti mwachita bwino. Limbikitsani phazi lanu mmbuyo ndi mmwamba, ndikumangirira bondo lanu pamakona a digirii 90. Pewani kulakwitsa kofala kwa kukankha mwamphamvu kwambiri kapena mwachangu, chifukwa izi zitha kuvulaza. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, koyendetsedwa bwino kuti muwonjezere kukhudzidwa kwa minofu.
• Kuyanjanitsa Koyenera: Sungani msana wanu molunjika ndipo mutu wanu ugwirizane ndi msana wanu panthawi yonse yochita masewera olimbitsa thupi. Cholakwika chimodzi chodziwika bwino ndikumangirira msana wanu kapena kukweza khosi lanu, zomwe zingayambitse kupsinjika kapena kuvulala.
• Thamangani

Smith akugwada kukankha kumbuyo Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Smith akugwada kukankha kumbuyo?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Smith akugwada kumbuyo, koma ayenera kuyamba ndi kulemera kochepa ndikuyang'ana mawonekedwe kuti ateteze kuvulala. Nthawi zonse ndikwabwino kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi akuwonetseni momwe mungachitire moyenera musanayese nokha. Mofanana ndi zolimbitsa thupi zilizonse, ngati mukumva kupweteka kapena kusapeza bwino, siyani nthawi yomweyo ndikufunsani dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Smith akugwada kukankha kumbuyo?

• The Resistance Band Kneeling Rear Kick imaphatikizapo kugwiritsa ntchito gulu lokana lomwe limamangiriridwa pamtengo wolimba ndi bondo lanu, zomwe zimalola kukana kosinthika komanso kusinthasintha.
• The Stability Ball Kneeling Rear Kick imaphatikizapo kugwada pa mpira wokhazikika pamene mukumenya, zomwe zimawonjezera zovuta pachimake chanu komanso moyenera.
• The Dumbbell Kneeling Rear Kick ndi mtundu womwe umanyamula dumbbell kuseri kwa bondo pamene mukumenya, ndikuwonjezera kulemera ndi kukana.
• The Bodyweight Kneeling Rear Kick ndikusintha komwe palibe zida zomwe zimagwiritsidwa ntchito, kudalira kulemera kwa thupi lanu kukana.

Izinto zokufunda ezishisa ezivumelekile Smith akugwada kukankha kumbuyo?

• Kugunda kwa M'chiuno: Kugunda kwa chiuno kumayang'ananso glutes ndi hamstrings, zofanana ndi kukankha kumbuyo kwa Smith. Zochita izi, komabe, zimagogomezera kwambiri ma glutes, kuthandizira kulimbitsa ndi kumveketsa gulu la minofu iyi.
• Deadlifts: Deadlifts ndizochita zolimbitsa thupi kwambiri chifukwa sizimangogwira ntchito zokometsera ndi hamstrings, komanso zimagwira m'munsi kumbuyo ndi pachimake. Izi zimathandiza kupititsa patsogolo mphamvu ya thupi lonse ndi kukhazikika, kupititsa patsogolo mphamvu ya Smith kugwada kumbuyo kukankha.