Zowonjezera Zam'mbuyo pa Mpira Wolimbitsa Thupi
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Ukuxhumana kwe Zowonjezera Zam'mbuyo pa Mpira Wolimbitsa Thupi
The Back Extension on Exercise Ball ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya m'munsi, komanso imagwiranso ntchito ndi glutes ndi hamstrings. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka otsogola, omwe ali ndi chidwi chofuna kuwongolera mphamvu zawo zoyambira, kukhazikika, komanso kaimidwe. Pochita izi, anthu amatha kulimbitsa msana wawo, kuchepetsa chiopsezo cha ululu wammbuyo, ndikuthandizira kayendetsedwe ka thupi lonse ndi ntchito zake.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Zowonjezera Zam'mbuyo pa Mpira Wolimbitsa Thupi
- Ikani mapazi anu pansi, m'lifupi mwake motalikirana, ndipo ikani manja anu kumbuyo kwa mutu wanu kapena kuwoloka pachifuwa chanu.
- Sungani thupi lanu molunjika ndikutsitsa pang'onopang'ono thupi lanu lakumtunda kupita ku mpira, ndikuwerama m'chiuno.
- Kenaka, pogwiritsa ntchito minofu yanu yakumbuyo, kwezani torso yanu mmwamba mpaka thupi lanu likhalanso molunjika.
- Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mayendedwe anu azikhala olamulirika komanso osalala panthawi yonseyi.
Izinto zokwenza Zowonjezera Zam'mbuyo pa Mpira Wolimbitsa Thupi
- Mayendedwe Oyendetsedwa: Pewani mayendedwe onjenjemera kapena othamanga. Mukakweza thupi lanu lakumtunda kuchoka pa mpira, onetsetsani kuti kayendetsedwe kake kakuchedwa komanso koyendetsedwa. Izi zimathandiza kugwirizanitsa minofu yanu yam'mbuyo bwino ndikuchepetsa chiopsezo cha kuvulala.
- Range of Motion: Osatambasula msana wanu. Thupi lanu liyenera kukhala molunjika kuchokera kumutu kupita ku zidendene zanu pamwamba pa kayendetsedwe kake. Kuchulukirachulukira kungayambitse kupsinjika kosafunikira pamsana wanu ndipo kungayambitse kuvulala.
- Yang'anani pansi kapena kutsogolo pang'ono, osati m'mwamba. Kuyang'ana mmwamba kumatha kukuvutitsani pakhosi.
- Kupumira: Pumira mpweya pamene ukukweza chapamwamba
Zowonjezera Zam'mbuyo pa Mpira Wolimbitsa Thupi Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Zowonjezera Zam'mbuyo pa Mpira Wolimbitsa Thupi?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Back Extension pa Exercise Ball. Komabe, ayenera kuyamba ndi mphamvu yopepuka ndikuwonjezera pang'onopang'ono pamene akukhala omasuka ndi masewera olimbitsa thupi. Ndikofunikiranso kwa oyamba kumene kuwonetsetsa kuti akugwiritsa ntchito fomu yoyenera kuti asavulale. Ngati sakutsimikiza, ayenera kufunafuna chitsogozo kwa katswiri wolimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Zowonjezera Zam'mbuyo pa Mpira Wolimbitsa Thupi?
- The Weighted Back Extension: Mtunduwu ndi wofanana ndi kufalikira kwanthawi yayitali, koma mumanyamula cholemetsa pachifuwa chanu kuti muwonjezere kukana ndikugwira ntchito mwamphamvu minofu yanu.
- Kupotoza Kubwerera Kumbuyo: Pakusiyana uku, mumapotoza torso kumbali iliyonse pamene mukukweza thupi lanu lakumtunda, zomwe zimathandiza kugwira ntchito minofu yanu ya oblique komanso msana wanu.
- Kuwonjeza Kumbuyo Kwa Mwendo Umodzi: Mtunduwu umaphatikizapo kutambasula mwendo umodzi kumbuyo kwanu pamene mukukweza thupi lanu lakumtunda, zomwe zimawonjezera vuto lanu ndikugwiritsanso ntchito glutes ndi hamstrings zambiri.
- Hyperextension pa Mpira Wolimbitsa Thupi: Kusiyanaku kumaphatikizapo kuika mpira pansi pa chiuno ndi mapazi anu pakhoma, ndikutsitsa ndi kukweza thupi lanu lakumtunda kupitirira mlingo wa mpira, zomwe zimapereka kutambasula mozama.
Izinto zokufunda ezishisa ezivumelekile Zowonjezera Zam'mbuyo pa Mpira Wolimbitsa Thupi?
- Plank ndi masewera ena okhudzana nawo omwe amathandizira Zowonjezera Zowonjezera pa Mpira Wolimbitsa Thupi chifukwa zimagwira ntchito pa minofu yapakati, yomwe imathandizira msana ndikuthandizira ku thanzi la msana.
- Zochita za Mbalame za Agalu zimaphatikizanso Zowonjezera Zowonjezera pa Mpira Wolimbitsa Thupi chifukwa zimalimbikitsa kukhazikika ndi kukhazikika pamene zikuyang'ana m'munsi kumbuyo ndi minofu yapakati, mofanana ndi Zolimbitsa Thupi za Back Extension.
Amaxabiso angamahlekwane kanye Zowonjezera Zam'mbuyo pa Mpira Wolimbitsa Thupi
- Kukhazikika kwa mpira kumbuyo kuwonjezera
- Limbikitsani masewera olimbitsa thupi a mpira
- Kulimbitsa kumbuyo ndi mpira wokhazikika
- Gwiritsani ntchito njira yowonjezera ya mpira kumbuyo
- Momwe mungapangire zowonjezera kumbuyo pa mpira wolimbitsa thupi
- Zochita zolimbitsa thupi za mpira wammbuyo
- Kusintha kwa masewera olimbitsa thupi
- Kugwiritsa ntchito mpira wolimbitsa thupi kulimbitsa kumbuyo
- Kupititsa patsogolo minofu yam'mbuyo ndi mpira wokhazikika
- Limbikitsani masewera olimbitsa thupi a mpira wa minofu yakumbuyo