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Dumbbell RDL Stretch Isometric

Umakhi woMsebenzi

Inhloko yeziNdawoTimichokanyira
IdivayisiMigergo
Imimiselo eqhaphoAdductor Magnus, Gastrocnemius, Gluteus Maximus, Quadriceps, Soleus
Amashwa eqhapho
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Ukuxhumana kwe Dumbbell RDL Stretch Isometric

The Dumbbell RDL Stretch Isometric ndi masewera olimbitsa thupi omwe amangokhalira kugunda ma hamstrings ndi glutes, komanso akugwira pakati ndi kumbuyo. Ndiwoyenera kwa othamanga amisinkhu yonse, kuyambira oyamba kupita patsogolo, chifukwa amathandizira kupirira kwa minofu, kusinthasintha, ndi kusinthasintha. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu zotsika za thupi, kusintha kaimidwe, komanso kuchepetsa ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell RDL Stretch Isometric

  • Yambani masewerawa powerama m'chiuno ndikutsitsa ma dumbbells kutsogolo kwa miyendo yanu, kusunga msana wanu molunjika ndipo mawondo anu amapindika pang'ono.
  • Tsitsani ma dumbbells mpaka mutamva kutambasula mu hamstrings, nthawi zambiri pamene ma dumbbells ali pansi pa mawondo anu.
  • Gwirani malowa kwa masekondi angapo, kusunga minofu yanu ndikusunga kutambasula.
  • Pang'onopang'ono kwezani thupi lanu kubwerera kumalo oyambira, ndikusunga msana wanu molunjika ndikugwiritsa ntchito chiuno ndi nyundo kuti mukweze ma dumbbells. Bwerezani zolimbitsa thupi ngati pakufunika.

Izinto zokwenza Dumbbell RDL Stretch Isometric

  • Mayendedwe Oyendetsedwa: Mukatsitsa ma dumbbells, onetsetsani kuti kuyenda kumakhala pang'onopang'ono komanso kumayendetsedwa. Pewani kulakwitsa kofala kwa kulola zolemetsa kuti zigwere mwachangu kapena kuthamangitsa kukweza. Kuyenda pang'onopang'ono komanso koyendetsedwa bwino, ntchitoyo idzakhala yothandiza kwambiri.
  • Knee Position: Sungani mawondo anu pang'ono pochita masewera olimbitsa thupi. Pewani kutseka mawondo anu kapena kuwapinda kwambiri, chifukwa zonse zingayambitse kupsinjika kapena kuvulala. Mawondo anu ayenera kupindika pang'ono koma osasuntha panthawi yochita masewera olimbitsa thupi.
  • Gwirani Ntchito Yanu: Kulakwitsa kwina kofala sikuli

Dumbbell RDL Stretch Isometric Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell RDL Stretch Isometric?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell RDL (Romanian Deadlift) Stretch Isometric. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mukonze mawonekedwewo ndikupewa kuvulala. Ntchitoyi imayang'ana makamaka ma hamstrings ndi glutes, komanso imagwiranso ntchito kumunsi kumbuyo ndi pachimake. Ndizochita masewera olimbitsa thupi kuti muwonjezere mphamvu, kusinthasintha, ndi kusinthasintha. Nawa njira zochitira izi: 1. Imani wamtali ndi dumbbell m'dzanja lililonse, zikhatho zikuyang'ana thupi lanu. 2. Sungani mapazi anu motalikirana ndi chiuno. 3. Sungani maondo anu pang'ono. 4. Lembani m'chiuno mwanu kuti muchepetse ma dumbbells kutsogolo kwa miyendo yanu, kusunga msana wanu molunjika ndi chifuwa chanu. Muyenera kumva kutambasula mu hamstrings. 5. Imani kaye pamene dumbbells ali pansi pa mawondo anu. 6. Gwirani malowa kwa masekondi angapo, kusunga kutambasula ndi kugwedezeka mu hamstrings ndi glutes. 7. Bwererani

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell RDL Stretch Isometric?

  • Dumbbell RDL Stretch Isometric with Resistance Band: Mukusintha uku, mumaphatikiza magulu olimbikira kuti muwonjezere zovuta komanso zovuta zamasewera.
  • Dumbbell RDL Stretch Isometric ndi Kettlebell: M'malo mogwiritsa ntchito ma dumbbells, mungagwiritse ntchito kettlebell kuti mugwire mosiyana ndi kugawa kulemera, komwe kungapangitse minofu yosiyana.
  • Dumbbell RDL Stretch Isometric with Raised Platform: Poyimirira pa nsanja yokwezeka, mutha kukulitsa kusuntha kwanu ndikulunjika bwino ku hamstrings ndi glutes.
  • Dumbbell RDL Stretch Isometric ndi Twist: Kusintha kumeneku kumaphatikizapo kuwonjezera kupotoza pamwamba pa kayendetsedwe kake kuti agwirizane ndi obliques ndi minofu ina yapakati.

Izinto zokufunda ezishisa ezivumelekile Dumbbell RDL Stretch Isometric?

  • Milatho ya Glute: Milatho ya Glute imathandizira Dumbbell RDL Stretch Isometric poyang'ana pa glutes ndi hamstrings, koma kuchokera kumbali yosiyana ndi kayendedwe ka kayendetsedwe kake, zomwe zingathandize kupititsa patsogolo mphamvu zonse ndi kukhazikika m'maderawa.
  • Kettlebell Swings: Zochita izi zimakwaniritsa Dumbbell RDL Stretch Isometric monga imatsindikanso kayendedwe ka hinge, komwe ndi kofunikira kwambiri kwa RDL, ndipo imayang'ana minofu yapambuyo yam'mbuyo (glutes, hamstrings, m'munsi kumbuyo) koma ndi chinthu chowonjezera cha mphamvu ndi kuphulika. .

Amaxabiso angamahlekwane kanye Dumbbell RDL Stretch Isometric

  • Dumbbell RDL Stretch Workout
  • Kuchita masewera olimbitsa thupi a isometric ndi ma dumbbells
  • Dumbbell RDL yamphamvu ya m'chiuno
  • RDL Stretch Isometric Exercise
  • Zolimbitsa thupi zotambasula m'chiuno cha Dumbbell
  • Maphunziro a chiuno cha isometric ndi ma dumbbells
  • Dumbbell RDL Stretch Isometric routine
  • Kulimbitsa m'chiuno ndi Dumbbell RDL
  • Kulimbitsa thupi kwa isometric kwa kusinthasintha kwa chiuno
  • Zochita za RDL Dumbbell za minofu ya m'chiuno.