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Dumbbell Kunama Femoral

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.
IdivayisiMigergo
Imimiselo eqhaphoHamstrings
Amashwa eqhaphoGastrocnemius, Soleus
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Ukuxhumana kwe Dumbbell Kunama Femoral

The Dumbbell Liing Femoral Exercise ndi njira yophunzitsira mphamvu yomwe imayang'ana kwambiri pa hamstrings, komanso imagwiranso ntchito ndi glutes ndi minofu yakumbuyo. Ntchitoyi ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, komanso anthu omwe akufuna kulimbikitsa thupi lawo lakumunsi ndikuwongolera bata. Anthu angafune kuphatikiza masewera olimbitsa thupi a Dumbbell Liing Femoral muzochita zawo zolimbitsa thupi kuti apititse patsogolo kamvekedwe ka minofu, kukulitsa kusinthasintha, ndikulimbikitsa kukhazikika bwino komanso kugwirizanitsa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Kunama Femoral

  • Gwirani mawondo anu ndikuwabweretsa pachifuwa chanu, kusunga mapazi anu pamodzi ndi kumunsi kwanu kukanikizidwa pa benchi.
  • Pang'onopang'ono tsitsani ma dumbbells ku ntchafu zanu, manja anu akuwongoka ndipo manja anu akuyang'ana mkati.
  • Ma dumbbells akafika ntchafu zanu, imirirani pang'ono, kenaka muwatsitsimutse kumalo oyambira pogwiritsa ntchito minofu ya m'chiuno ndi ntchafu.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti kayendetsedwe kanu kakuyendetsedwa ndi minofu yanu yonse.

Izinto zokwenza Dumbbell Kunama Femoral

  • Kuyenda Koyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. M'malo mwake, yang'anani pang'onopang'ono, kayendetsedwe ka kayendetsedwe kake komwe mumakweza kulemera kwanu pogwiritsa ntchito hamstrings ndikutsitsa pang'onopang'ono. Izi zidzaonetsetsa kuti minofu yanu ikugwira ntchito nthawi yonseyi ndipo zidzakuthandizani kupewa kuvulala.
  • Pewani Hyperextension: Cholakwika chofala ndi hyperextending mawondo pamwamba pa kayendetsedwe kake. Izi zingayambitse kuvulala. M'malo mwake, pindani pang'ono m'mawondo anu nthawi zonse kuti muwateteze.
  • Kulumikizana kwa Mind-Muscle: Kuti mupindule kwambiri ndi ntchitoyi, yang'anani pa kulumikizana kwa minofu yamalingaliro. Kukhazikika

Dumbbell Kunama Femoral Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Kunama Femoral?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Liing Femoral, omwe amadziwikanso kuti Dumbbell Lying Leg Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe ndi njira yoyenera, komanso kupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi, kuwonetsetsa kuti mukumvetsetsa mayendedwe oyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kutenthetsa musanayambe ndi kuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Kunama Femoral?

  • The Resistance Band Liing Femoral Curl imaphatikizapo kugwiritsa ntchito gulu lolimba lotetezedwa kuzungulira akakolo anu, lopereka kukana kosinthika komanso kusuntha kwathunthu.
  • The Cable Liing Femoral Curl imafuna makina a chingwe, kukulolani kuti musinthe kulemera kwake molondola ndikupereka kupsinjika kosalekeza panthawi yonse yolimbitsa thupi.
  • The Stability Ball Lying Femoral Curl imagwiritsa ntchito mpira wokhazikika m'malo mwa dumbbell, yomwe ingathenso kugwirizanitsa pachimake chanu ndikuwongolera bwino.
  • The Ankle Weight Lying Femoral Curl ndi mtundu winanso womwe mumangirira zolemera pamapazi anu, zomwe zimatha kukhala zomasuka komanso kulola kusuntha kwakukulu.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Kunama Femoral?

  • Mapapo: Mapapo ndi ntchito ina yomwe imathandizira Dumbbell Liing Femoral chifukwa imayang'ananso pa hamstrings ndi quads, koma imaphatikizapo gawo loyenera lomwe limathandizira kukhazikika komanso kulumikizana.
  • Deadlifts: Deadlifts ndi masewera olimbitsa thupi opindulitsa kuti agwirizane ndi Dumbbell Liing Femoral pamene akuyang'ana pa hamstrings ndi glutes, komanso amagwirizanitsa minofu ya m'mbuyo ndi yapakati, kulimbikitsa mphamvu zonse ndi mphamvu, zomwe zingapangitse mphamvu ya Dumbbell Liing Femoral Exercise.

Amaxabiso angamahlekwane kanye Dumbbell Kunama Femoral

  • Kuchita masewera olimbitsa thupi a Dumbbell hamstring
  • Kugona mwendo masewera ndi dumbbell
  • Kuchita masewera olimbitsa thupi a Dumbbell
  • Zochita zolimbitsa thupi za Hamstring
  • Zochita za Dumbbell za ntchafu
  • Kugona kwachikazi kupindika ndi dumbbell
  • Kuchita masewera olimbitsa thupi a Dumbbell kwa hamstrings
  • ntchafu toning ndi dumbbells
  • Dumbbell atagona mwendo kupindika
  • Hamstring ndi ntchafu zolimbitsa thupi ndi dumbbells.