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Kukulitsa mwendo wa band

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiNgoma
Imimiselo eqhaphoQuadriceps
Amashwa eqhaphoTensor Fasciae Latae
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kukulitsa mwendo wa band

The Band Standing Leg Extension ndi masewera olimbitsa thupi otsika omwe amalimbitsa ma quadriceps, komanso amathandizira minofu yapakati ndikuwongolera bwino. Zochita izi ndizoyenera kwa anthu amitundu yonse yolimbitsa thupi, kuyambira oyamba kupita kutsogola, chifukwa kukana kumatha kusinthidwa mosavuta ndikusintha kupsinjika kwa gululo. Anthu angafune kuchita izi kuti awonjezere mphamvu za miyendo yawo, kusintha kaimidwe kawo, komanso kuchepetsa chiopsezo cha kuvulala pazochitika za tsiku ndi tsiku kapena masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kukulitsa mwendo wa band

  • Dzikhazikitseni kutali kwambiri ndi positi kuti mupangitse chipwirikiti mu gulu, kusunga thupi lanu mowongoka ndi manja anu m'chiuno mwanu kuti muzikhala bwino.
  • Pang'onopang'ono tambasulani mwendo wanu wakumanja kutsogolo, kusunga bondo lanu molunjika ndikukweza phazi lanu mmwamba momwe mungathere polimbana ndi kukana kwa gululo.
  • Gwirani malowa kwa masekondi angapo, kenaka bwererani pang'onopang'ono phazi lanu kumalo oyambira, kusunga kulamulira ndi kusagwirizana mu gulu lonselo.
  • Bwerezani izi kuti mubwereze kangapo, kenaka sinthani ku mwendo wina.

Izinto zokwenza Kukulitsa mwendo wa band

  • **Sungani Kaimidwe Kabwino**: Imirirani motalika nthawi zonse ndipo sungani minofu ya m'mimba mwanu pakuchita masewera olimbitsa thupi. Izi sizidzangothandiza kusunga bwino komanso kuteteza msana wanu ku zovuta. Pewani kutsamira patali kwambiri kutsogolo kapena m'mbuyo chifukwa izi zingayambitse mawonekedwe osawoneka bwino komanso kuvulala komwe kungachitike.
  • **Mayendedwe Olamuliridwa**: Pewani kulakwitsa pochita masewera olimbitsa thupi. Chinsinsi chothandizira kwambiri kukulitsa mwendo wa gulu ndikuyendetsa pang'onopang'ono komanso molamulidwa. Izi zidzagwirizanitsa minofu yanu bwino ndikuletsa gululo kuti lisabwerere msanga, zomwe zingayambitse kuvulala.
  • **Pewani Kuwonjeza Kwambiri**: Mukamawonjezera mwendo, musamenye wanu

Kukulitsa mwendo wa band Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kukulitsa mwendo wa band?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a bandi. Komabe, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala ndikusunga mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena wotsogolera wodziwa zambiri kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ngati mukumva kupweteka kwachilendo kapena kusapeza bwino, siyani masewerawa ndikufunsana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kukulitsa mwendo wa band?

  • Kukula kwa Mwendo Umodzi: Mukusintha uku, mumakhazikika pa mwendo umodzi uku mukuwonjeza ndi inzake, ndikuwongolera kukhazikika komanso kukhazikika kwapakati.
  • Band Standing Leg Extension ndi Kupotoza: Apa, mumawonjezera kupotoza kwa torso mukamatambasula mwendo wanu, kutulutsa ma abs ndi obliques.
  • Kukulitsa Miyendo Yoyimilira ndi Gulu Lateral: Kusinthaku kumaphatikizapo kukweza kwa mbali ya mkono wina, kupititsa patsogolo kugwirizana ndi kugwirizanitsa kumtunda.
  • Band Standing Leg Extension ndi Kudumpha: Kusintha kwapamwamba kumeneku kumawonjezera kulumpha mukatambasula mwendo wanu, kuonjezera mphamvu ndi ubwino wamtima.

Izinto zokufunda ezishisa ezivumelekile Kukulitsa mwendo wa band?

  • Band Lateral Walks: Zochita izi zimakwaniritsa kukulitsa kwa mwendo wa bandi pogwira ntchafu ndi ma glutes akunja, kupereka kulimbitsa thupi mokwanira ku minofu yonse yayikulu m'munsi mwa thupi.
  • Band Glute Bridge: Zochita izi zimakwaniritsa kukulitsa kwa mwendo wa band poyang'ana ma glutes ndi hamstrings, kuwongolera kuyang'ana kwa quadriceps pakukulitsa mwendo ndikuwonetsetsa kulimbitsa thupi mozungulira bwino.

Amaxabiso angamahlekwane kanye Kukulitsa mwendo wa band

  • Zolimbitsa thupi zowonjezera mwendo wa band
  • Zochita zolimbitsa thupi za Quadriceps
  • ntchafu toning ndi magulu
  • Zochita za mwendo wa Resistance band
  • Njira yowonjezera mwendo wa band
  • Kulimbitsa thupi kwa Quadriceps ndi magulu
  • Zochita zolimbitsa thupi zolimbana ndi ntchafu
  • Kukulitsa mwendo woyimirira ndi gulu
  • Kulimbitsa thupi kwa band kwa minofu ya miyendo
  • Maphunziro amphamvu a Quadriceps okhala ndi gulu