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Lever Kugona Mwendo Umodzi Wopiringizika

Umakhi woMsebenzi

Inhloko yeziNdawoNdaga za kukhoma, Mapahu mamindruji.
IdivayisiNyankole machine
Imimiselo eqhaphoHamstrings
Amashwa eqhaphoGastrocnemius, Sartorius, Soleus
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Ukuxhumana kwe Lever Kugona Mwendo Umodzi Wopiringizika

The Lever Liing Single Leg Curl ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri ma hamstrings, glutes, ndi minofu yakumbuyo yakumbuyo. Ndibwino kwa anthu omwe akufuna kulimbitsa thupi lawo locheperako, kusintha kamvekedwe ka minofu, komanso kulimbitsa thupi lonse. Mwa kuphatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kupindula monga kukhazikika bwino, kuchita bwino kwa masewera, komanso kuchepetsa chiopsezo cha kuvulala kwa miyendo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Kugona Mwendo Umodzi Wopiringizika

  • Mosamala ikani mwendo umodzi pansi pa lever pad ndipo mwendo wina ukhale wopindika ndikupumira pambali.
  • Sungani torso yanu pa benchi pamene mukugwira mwamphamvu mbali za makina.
  • Kwezani mwendo wanu wogwirira ntchito momwe mungathere osakweza mwendo wakumtunda kuchokera pa pad, kuwonetsetsa kuti kupsinjika kuli pa minofu yanu ya hamstring.
  • Pambuyo popuma pang'ono pamwamba, tsitsani pang'onopang'ono mwendo kubwerera kumalo oyambirira, kenaka bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza musanasinthe ku mwendo wina.

Izinto zokwenza Lever Kugona Mwendo Umodzi Wopiringizika

  • Mayendedwe Oyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Izi zidzathandiza kugwirizanitsa minofu ya hamstring bwino. Kusuntha kofulumira komanso kogwedezeka kungayambitse kupsinjika kwa minofu kapena kuvulala kwina.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kuti muyenera kutambasula mwendo wanu pansi pa kayendetsedwe kake ndikupiringiza bwino pamwamba.
  • Kupuma Moyenera: Pumirani pamene mukupiringa mwendo wanu ndi kupuma pamene mukubwerera kumalo oyambira. Kupuma koyenera kumathandiza kusungabe

Lever Kugona Mwendo Umodzi Wopiringizika Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Kugona Mwendo Umodzi Wopiringizika?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Liing Single Leg Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kuti mphunzitsi wanu kapena katswiri wolimbitsa thupi awonetsere kaye njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Kugona Mwendo Umodzi Wopiringizika?

  • Kupiringa Miyendo Yoyimilira: Pakusinthasintha uku, mumayima mwendo umodzi mukugwiritsa ntchito makina kupiringa wina.
  • Swiss Ball Leg Curl: Kusiyanaku kumaphatikizapo kugona chagada ndi mapazi anu pa mpira waku Swiss, ndiye kukweza m'chiuno mwanu ndikupiringiza mpirawo ku thupi lanu pogwiritsa ntchito miyendo yanu.
  • Resistance Band Leg Curl: Mukusintha uku, mumagona pamimba panu ndikugwiritsa ntchito gulu lolimba lomwe limamangiriridwa ku chinthu cholimba kuti mupirire mwendo wanu ku thupi lanu.
  • Sliding Disc Leg Curl: Pazochita izi, mumagona chagada ndi mapazi anu pama diski otsetsereka, kenaka mutembenuzire mapazi anu ku thupi lanu, kukweza chiuno pansi.

Izinto zokufunda ezishisa ezivumelekile Lever Kugona Mwendo Umodzi Wopiringizika?

  • Ma squats amathandiziranso Lever Liing Single Leg Curl pamene akugwira ntchito pa quadriceps, hamstrings, ndi glutes, kupereka kulimbitsa thupi kwa miyendo ndi kulimbikitsa kufanana kwa minofu.
  • Mapapo ndi ntchito ina yomwe imathandizira Lever Kugona Mlendo Umodzi Wopiringizika pomwe amagwira ntchito kumunsi kwa thupi lonse, kuphatikiza ma hamstrings ndi glutes, potero amawongolera bwino, kulumikizana, komanso kupirira kwa minofu.

Amaxabiso angamahlekwane kanye Lever Kugona Mwendo Umodzi Wopiringizika

  • Gwiritsani ntchito makina a hamstring
  • Kulimbitsa thupi kopiringa mwendo umodzi
  • Lever atagona mwendo kupindika
  • Zochita zolimbitsa thupi za Hamstring
  • Zolimbitsa thupi za toning
  • Zochita zamakina a Lever za miyendo
  • Kupiringa mwendo umodzi wa hamstring
  • Lever atagona mwendo kulimbitsa thupi
  • Makina a Lever leg curl
  • Hamstring ndi ntchafu zolimbitsa thupi ndi makina owonjezera