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Band single leg reverse ng'ombe kukweza

Umakhi woMsebenzi

Inhloko yeziNdawoMakondo.
IdivayisiNgoma
Imimiselo eqhaphoTibialis Anterior
Amashwa eqhapho
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Ukuxhumana kwe Band single leg reverse ng'ombe kukweza

The Band Single Leg Reverse Calf Raise ndi masewera olimbitsa thupi omwe amapangidwa kuti alimbikitse minofu ya ng'ombe ndikuthandizira kukhazikika kwa thupi. Ndizopindulitsa makamaka kwa othamanga, othamanga, kapena aliyense amene akufuna kuwongolera bwino, kulimba mtima, ndi mphamvu za miyendo. Pochita nawo masewerawa, anthu amathanso kulimbitsa minofu, kulimbitsa maseŵera olimbitsa thupi, ndi kuchepetsa chiopsezo cha kuvulala kwa m'munsi mwa mwendo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band single leg reverse ng'ombe kukweza

  • Kwezani phazi lanu lina kuchokera pansi, ndikuyimilira pa phazi lomwe layima pa gululo.
  • Pang'onopang'ono kwezani chidendene chanu pansi, pogwiritsa ntchito kukana kwa gululo kuti mugwire minofu ya ng'ombe yanu.
  • Imani pamwamba pa kayendetsedwe kake, kenaka muchepetse chidendene chanu pang'onopang'ono pansi.
  • Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza, kenaka sinthani mapazi ndikuchita masewera olimbitsa thupi ndi mwendo wina.

Izinto zokwenza Band single leg reverse ng'ombe kukweza

  • Mayendedwe Oyendetsedwa: Chinsinsi cha ntchitoyi ndikuyenda pang'onopang'ono, koyendetsedwa bwino. Kwezani chidendene chanu pansi pamtunda momwe mungathere, kenaka muchepetse pang'onopang'ono mmbuyo. Pewani kuthamanga kapena kuthamanga, chifukwa izi zimatha kusokoneza minofu ya ng'ombe yanu ndikuchepetsa mphamvu ya masewerawo.
  • Kuthamanga kwa Band: Onetsetsani kuti gululo ndi lolimba mokwanira kuti lizitha kukana, koma osati lolimba kwambiri kotero kuti simungathe kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera. Ngati gululo ndi lotayirira kwambiri, masewerawa adzakhala ophweka kwambiri ndipo simudzapeza phindu lonse. Ngati ili yothina kwambiri, mutha kulimbitsa minofu yanu.
  • Kuchita Zolimbitsa Thupi: Kumbukirani kusinthana miyendo ndikuchita masewera olimbitsa thupi mofanana mbali zonse.

Band single leg reverse ng'ombe kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band single leg reverse ng'ombe kukweza?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band single leg reverse ng'ombe. Komabe, ndikofunikira kuyamba ndi kukana kuwala ndikuyang'ana mawonekedwe kuti musavulale. Ndibwinonso kukhala ndi mulingo wokhazikika ndi mphamvu musanayese kuchita izi. Ngati masewerawa akumva ovuta kwambiri, oyamba kumene amatha kusintha pochita masewera olimbitsa thupi popanda gulu kapena kugwiritsa ntchito miyendo yonse m'malo mwa imodzi. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti atsimikizire kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band single leg reverse ng'ombe kukweza?

  • Thupi Limodzi Limodzi Lang'ombe Kukweza: Mtunduwu umaphatikizapo kugwiritsa ntchito kulemera kwa thupi lanu kokha kukana, kupangitsa kukhala njira yabwino kwa oyamba kumene kapena omwe alibe zida.
  • Ng'ombe Imodzi Yobwerera Kumbuyo Inyamuka Pamasitepe: Kusintha kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi pa sitepe kapena nsanja yokwezeka, kulola kuyenda mosiyanasiyana.
  • Ng'ombe Yang'ombe Imodzi Imakwezera Kulemera kwa Ankle: Kusinthaku kumaphatikizapo kumangirira zolemetsa kuzungulira bondo, kuwonjezera kukana ndikupangitsa kuti masewerawa akhale ovuta.
  • Ng'ombe Yoyimilira Yoyimilira Pamwamba pa Mpira wa BOSU: Mtunduwu umaphatikizapo kuyimirira pa mpira wa BOSU uku mukuchita masewera olimbitsa thupi, ndikuwonjezera gawo lophunzitsira komanso kukhazikika pakuyenda.

Izinto zokufunda ezishisa ezivumelekile Band single leg reverse ng'ombe kukweza?

  • Kuyimilira kwa Miyendo Yoyimilira: Zochitazi zimakwaniritsa kukweza kwa ng'ombe ya Band single leg reverse ng'ombe poyang'ana ntchafu zakunja ndi glutes, zomwe zingathandize kukhazikika ndi mphamvu m'munsi mwa thupi, kuthandizira kukweza mwana wa ng'ombe.
  • Band-Assisted Hamstring Curls : Zochitazi zimagwira ntchito molunjika, zomwe zingathandize kuchepetsa mphamvu m'munsi mwa thupi, monga ng'ombe yamphongo imodzi yamphongo yomwe imakwezera makamaka imayang'ana ana a ng'ombe ndipo ingayambitse kusalinganika ngati hamstrings sikugwiranso ntchito.

Amaxabiso angamahlekwane kanye Band single leg reverse ng'ombe kukweza

  • Masewera olimbitsa thupi a ng'ombe
  • Ng'ombe ya mwendo umodzi ikweza ndi gulu
  • Kulimbitsa thupi kwa ng'ombe ya Resistance band
  • Bwezerani ng'ombe mokweza pogwiritsa ntchito gulu
  • Zolimbitsa thupi zamagulu ang'ombe
  • Zochita zamagulu a mwendo umodzi
  • Kulimbitsa mphamvu kwa ana a ng'ombe okhala ndi gulu
  • Ng'ombe yobwerera kumbuyo imakwezedwa ndi gulu lotsutsa
  • Zochita zolimbitsa thupi za ana a ng'ombe amphamvu
  • Mwendo umodzi wa ng'ombe ukukwera ndi gulu