Mgbatị ahụ na -akụziri gị otu esi eme nkewa

Ndinaya

• Jefferson Curl
• Mgbanwe Hip Hip
• Gbatịa ma hapụ Hamstring Press
• Mgbatị Hip 2 Ụzọ
• Lunge na Hamstring Mgbatị
• Gbasaa Nkewa site na iji nkanka
• Nyochaa maka

Inwe ike ịme nkewa bụ nnukwu mgbanwe nke mgbanwe. Ọbụlagodi na ịmebeghị otu n'ime afọ (ma ọ bụ mgbe ọ bụla), site na nkwadebe ziri ezi ị nwere ike ịrụ ọrụ gị. N'agbanyeghị ọkwa mgbanwe gị ugbu a, mmemme ndị a sitere n'aka onye nkuzi Nike Rebecca Kennedy ga -enyere gị aka ịbịa ebe ahụ. (Kedu mgbanwe ị na -eme n'ezie, were ule anyị chọpụta.)

Site n'enyemaka nke ụfọdụ akụrụngwa, ị ga-eme ka ụzọ gị dị mfe banye n'ọgbatị ahụ nke nta nke nta ka ị ghara imebi akwara. Ịnọgide na -agbanwe agbanwe abụghị naanị maka ihe ngosi! Ogologo ngagharị dị ukwuu ị na -enwe, ị ga -ebelata ohere ị nwere maka mmerụ ahụ n'oge mgbatị ahụ gị ma ọ bụ egwuregwu gị. (Ịgbatị aka nwekwara ike ịkwalite ọnọdụ gị wee wuo glutes siri ike, yabụ na ọ bụ mmeri.) Na-eme usoro a kwa ụbọchị, ị ga-anọkwa sentimita ole na ole nso na nkewa oge ọ bụla.

Otu o si arụ ọrụ: Mee mgbatị nke ọ bụla maka ihe dị ka otu nkeji n'akụkụ nke ọ bụla.

Yoị ga-achọ: Otu kettlebell, igbe plyometric, bọọlụ tenis, na ihe mgbochi yoga abụọ

Jefferson Curl

A. Guzosie ike na igbe plyometric, na-ejide kettlebell.

B. Tinye n'agba n'obi, wee jiri nwayọọ nwayọọ tụgharịa site na ọkpụkpụ azụ, na-ebute kettlebell n'ala.

C. Jiri nwayọ tụgharịa mmegharị ma megharịa.

Mgbanwe Hip Hip

A. Dina n'azụ gị ka ebuliri ụkwụ aka nri n'ala wee gbadaa ikpere n'ogo ogo 90. Debe bọọlụ tenis na mgbatị ụkwụ gị, gbanye n'etiti apata ụkwụ na apata ụkwụ.

B. Jiri nwayọọ gbatịa ikpere aka nri iji bute ụkwụ aka nri n'elu ụlọ, na-akpachara anya ka ị ghara ịhapụ bọọlụ tennis.

C. Jiri nwayọọ gbadaa ikpere aka nri ka ịlaghachi n'ọnọdụ mmalite. Tinyegharịa n'akụkụ nke ọzọ.

Gbatịa ma hapụ Hamstring Press

A. Dinaa n'azụ gị na ikpere ikpere na -ehulata na ụkwụ aka ekpe n'ala. Ghazie ụkwụ aka nri wee tinye ụkwụ aka nri na igbe plyometric n'ihu gị.

B. Weta ụkwụ aka nri kwụ ọtọ na ihu.

C. Jiri nwayọ nwayọ nwayọ na njikwa ka ịlaghachi n'ọnọdụ mmalite. Tinyegharịa n'akụkụ ọzọ

Mgbatị Hip 2 Ụzọ

1a. Dinara na afọ na ikpere aka nri na -ehulata ma na -ezu ike na yoga yoga na bọọlụ tenis nke a na -eme n'azụ ikpere aka nri gị, ebe nwa ehi na -ezute hamstring.

1b. Na -ebuli n'úkwù, bulie ụkwụ aka nri ya gbagọrọ agbagọ ihe dị ka sentimita ole na ole iji wepu ikpere na nkwụsị yoga.

1c. Obere ikpere aka nri ka ịlaghachi n'ọnọdụ mbido. Tinyegharịa n'akụkụ nke ọzọ.

2a. Bido gbuo ikpere n'ala na ụkwụ aka ekpe n'ihu n'ala na ikpere aka nri gbadata na akwa nhicha ahụ. Ụkwụ kwesịrị ịdị n'akụkụ ogo 90.

2b. Gaa ikpere aka nri azụ azụ ihe dị ka sentimita ole na ole ka ị bata n'ime miri emi.

2c. Ntughari mmegharị iji sụọ ikpere aka nri gaa n'ihu ịlaghachi n'ọnọdụ mmalite. Tinyegharịa n'akụkụ nke ọzọ.

Lunge na Hamstring Mgbatị

A. Malite n'usoro kwụ ọtọ na aka n'okpuru ubu na ụkwụ ogologo n'azụ gị. Banye n'ime ngụgụ onye na-agba ọsọ, na-ebute ụkwụ aka nri n'èzí aka nri.

B. Bugharịa ịdị arọ azụ site n'ibuli úkwù gị na ịgbatị ụkwụ aka nri ya ka naanị ikiri ụkwụ dị n'ala.

C. Bue ikpere aka nri na ukwu hips ka ịlaghachi n'ọnọdụ mbido.

Gbasaa Nkewa site na iji nkanka

A. N'iji ahụ dị n'etiti ngọngọ yoga abụọ, gbuo ikpere n'ala n'ụkwụ aka ekpe ma gbatịa ụkwụ aka nri ogologo n'ihu gị.

B. Kwado aka na ihe mgbochi yoga ka ịgbatị ụkwụ aka ekpe kwụ ọtọ n'azụ gị.

C. Bulite site n'obi. Nke a kwesịrị ịdị ka nkewa dị elu.

Ka oge na -aga, ị ga -enwe ike jiri nwayọ gbue ogwe aka gị site na nkewa gbanwere wee jiri nwayọ wetuo hips ala, na -abata na nkewa zuru oke.

Nyochaa maka