Kunama Femoral
Umakhi woMsebenzi
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Ukuxhumana kwe Kunama Femoral
Zolimbitsa thupi zabodza zachikazi ndizochita masewera olimbitsa thupi otsika omwe makamaka amalimbana ndi kulimbikitsa ma hamstrings, glutes, ndi kumunsi kumbuyo. Ndi masewera olimbitsa thupi abwino kwambiri kwa othamanga, okonda masewera olimbitsa thupi, komanso anthu omwe akufuna kupititsa patsogolo mphamvu zawo zam'munsi komanso kusinthasintha. Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukulitsa magwiridwe antchito amasewera ndi zochitika zatsiku ndi tsiku, kulimbikitsa kaimidwe kabwinoko, komanso kuchepetsa chiopsezo chovulala.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Femoral
- Phimbani mawondo anu ndikuyika mapazi anu pansi, motalikirana ndi chiuno.
- Kwezani mwendo umodzi pang'onopang'ono ndikuutambasula molunjika ku denga, ndikusunga phazi lanu lina pansi.
- Ndi kuwongolera, tsitsani pang'onopang'ono mwendo wanu wotambasulidwa pansi molunjika pansi osakhudza.
- Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kenaka sinthani ku mwendo wina ndikubwereza masitepe omwewo.
Izinto zokwenza Kunama Femoral
- Mayendedwe Oyendetsedwa: Pochita Bodza Lachikazi, ndikofunikira kusunga mayendedwe oyendetsedwa. Pewani mayendedwe othamanga kapena othamanga omwe angayambitse kupsinjika kapena kuvulala. Kwezani miyendo yanu pogwiritsa ntchito hamstrings mpaka mapazi anu akuloza padenga ndikutsitsa pang'onopang'ono pansi.
- Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana potambasulira miyendo yanu pansi ndikuyikokera m'mwamba momwe mungathere pamwamba. Izi zidzakulitsa mphamvu ya masewera olimbitsa thupi pogwiritsa ntchito gulu lonse la minofu.
- Pewani Kuchulukitsitsa: Ndi kulakwitsa kofala kugwiritsa ntchito zolemera kwambiri pochita masewerawa. Yambani ndi kulemera komwe kumakulolani kutero
Kunama Femoral Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kunama Femoral?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodza. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kapena opanda zolemetsa konse, ndikuyang'ana pakupeza mawonekedwe oyenera kuti musavulale. Ndikofunikiranso kutenthetsa bwino musanayambe masewera olimbitsa thupi. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, ndi bwino kufunsa mphunzitsi kapena katswiri wolimbitsa thupi kuti akupatseni malangizo.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Femoral?
- The Standing Leg Curl ndi mtundu winanso, pomwe mumayima mukuchita masewera olimbitsa thupi, nthawi zambiri mothandizidwa ndi makina.
- The Prone Leg Curl ndikusintha komwe kumaphatikizapo kugona chathyathyathya pamimba panu pamakina opiringa mwendo ndikupindika miyendo yanu kumatako.
- Kusiyana kwina ndi Kugona Hamstring Curl ndi Dumbbell, komwe mumagona pabenchi ndikugwira dumbbell pakati pa mapazi anu pamene mukupiringa miyendo yanu.
- Swiss Ball Hamstring Curl ndikusintha kovutirapo, komwe mumagona chagada ndi zidendene zanu pa mpira waku Swiss ndikukweza thupi lanu kwinaku mukupotoza mpirawo kwa inu.
Izinto zokufunda ezishisa ezivumelekile Kunama Femoral?
- Squats: Squats ikhoza kupititsa patsogolo ubwino wa Kunama Femoral pogwiritsa ntchito magulu a minofu omwewo, koma mwanjira ina, yomwe ingathandize kukula kwa minofu ndi kuwongolera bwino.
- Ma Deadlifts: Ma Deadlifts ndi masewera olimbitsa thupi omwe amaphatikizana kwambiri ndi Kunama Kwachikazi chifukwa amalunjika ku hamstrings ndi glutes, komanso amalowetsa m'munsi kumbuyo, kumapangitsa kuti thupi likhale lolimba komanso momwe thupi limakhalira.
Amaxabiso angamahlekwane kanye Kunama Femoral
- Dumbbell Kunama Zochita zachikazi
- Kulimbitsa thupi kwa Hamstring ndi dumbbells
- Zochita za toning ntchafu
- Zochita za Dumbbell za hamstrings
- Kunama Femoral curl ndi dumbbells
- Kulimbitsa ntchafu ndi dumbbells
- Hamstring ndi ntchafu dumbbell ntchito
- Dumbbell Kunama Femoral kwa minofu mwendo
- Kulimbitsa thupi kwa Dumbbell kwa hamstrings zolimba
- Kunama Zochita zachikazi za ntchafu zopindika