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Lever Akugona Awiri-M'mwendo Wopiringizika

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.
IdivayisiNyankole machine
Imimiselo eqhaphoHamstrings
Amashwa eqhaphoGastrocnemius
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Ukuxhumana kwe Lever Akugona Awiri-M'mwendo Wopiringizika

The Lever Liing Two-One Leg Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri ma hamstrings, glutes, ndi minofu ya m'mbuyo. Zochita izi ndizopindulitsa kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kuwonjezera mphamvu zawo zam'munsi ndi kukhazikika. Mwa kuphatikiza Lever Ling Two-One Leg Curl muzochita zawo zolimbitsa thupi, anthu amatha kukulitsa kamvekedwe ka minofu, kuwongolera bwino, komanso kukulitsa luso lawo lonse lamasewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Akugona Awiri-M'mwendo Wopiringizika

  • Kusunga torso yanu pa benchi, onetsetsani kuti miyendo yanu yatambasula bwino ndikugwira zogwirira ntchito za makina kuti zikhazikike.
  • Pumulani ndi kupindika miyendo yanu mmwamba momwe mungathere osakweza miyendo yakumtunda kuchokera pa pad, ndikusunga thupi lanu lonse.
  • Gwirani malo ogwirizana kwa mphindi imodzi pamene mukufinya nyundo zanu.
  • Inhale ndipo pang'onopang'ono mubweretse miyendo yanu kumalo oyambirira, kuonetsetsa kuti mukuyenda molamulidwa. Bwerezani ndondomeko ya kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Lever Akugona Awiri-M'mwendo Wopiringizika

  • Lamulirani Mayendedwe Anu: Mukamapanga Lever Liing Two-One Leg Curl, onetsetsani kuti mukuwongolera mayendedwe anu. Pewani kugwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. M'malo mwake, yang'anani kugwiritsa ntchito minofu yanu ya hamstring kukokera lever mmwamba ndikuyiwongolera panjira yotsika.
  • Pewani Hyperextension: Cholakwika chimodzi chomwe muyenera kupewa ndi hyperextending mawondo anu. Izi zikhoza kuchitika ngati muyesa kukweza zolemera kwambiri kapena ngati simukuwongolera mayendedwe anu. Kuti mupewe izi, onetsetsani kuti kulemera komwe mukukwezako ndikokwanira komanso kuti simukukakamiza kuyenda.
  • Gwirani Ntchito Yanu: Kuchita pakati panu panthawiyi kungathandize kuti mukhale ndi mawonekedwe abwino komanso okhazikika

Lever Akugona Awiri-M'mwendo Wopiringizika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Akugona Awiri-M'mwendo Wopiringizika?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Liing Two-One Leg Curl. Komabe, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira zoyeserera zingapo zoyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Monga nthawi zonse, oyamba kumene ayenera kumvetsera thupi lawo ndikusiya ngati akumva kupweteka kapena kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Akugona Awiri-M'mwendo Wopiringizika?

  • The Standing Leg Curl: Pakusiyana uku, mumayima mwendo umodzi uku mukupindika wina motsutsana ndi kukana, pogwiritsa ntchito makina a chingwe kapena gulu lokana.
  • The Stability Ball Hamstring Curl: Kusiyanaku kumaphatikizapo kugona chagada ndi mapazi anu pa mpira wokhazikika, kenaka kupindika mpirawo ku thupi lanu pogwiritsa ntchito miyendo yanu.
  • The Dumbbell Leg Curl: Kusiyanaku kumaphatikizapo kugona pamimba pa benchi lathyathyathya, ndi dumbbell yomwe ili pakati pa mapazi anu, ndi kupindika miyendo yanu ku thupi lanu.
  • The Resistance Band Leg Curl: Mukusintha uku, mumangiriza gulu lotsutsa pamtengo ndiyeno pamapazi anu, ndi kupindika mwendo wanu ku thupi lanu mutayimirira.

Izinto zokufunda ezishisa ezivumelekile Lever Akugona Awiri-M'mwendo Wopiringizika?

  • Mabwalo a Glute amathanso kuthandizira Lever Liing Two-One Leg Curl pamene akuyang'ana pa glutes ndi hamstrings, zofanana ndi zopiringa za mwendo, koma kuchokera kumbali ina, motero zimalimbikitsa kukula kwa minofu.
  • Ma squats amatha kukhala owonjezera kwambiri ku Lever Ling Two-One Leg Curl pomwe amagwira ntchito kumunsi kwa thupi lonse, kuphatikiza ma quadriceps, ma hamstrings, ndi ma glutes, kupititsa patsogolo mphamvu ya mwendo wonse komanso kukhazikika, zomwe zitha kupititsa patsogolo mphamvu ya kupindika kwa mwendo.

Amaxabiso angamahlekwane kanye Lever Akugona Awiri-M'mwendo Wopiringizika

  • Gwiritsani ntchito ma curl mwendo wa makina
  • Zochita za Two-One Leg Curl
  • Hamstring Workout yokhala ndi makina owonjezera
  • Zochita zolimbitsa ntchafu
  • Lever Anama Leg Curl
  • Kupiringa mwendo umodzi wa hamstring
  • Njira ya Two-One Leg Curl
  • Masewera olimbitsa thupi a Hamstring ndi makina owonjezera
  • Kupiringa mwendo umodzi wokhala ndi mphamvu
  • Masewero a ntchafu ndi Two-One Leg Curl.