Mphamvu Yamanja ndi Mphamvu
Miyendo yolimba, wotsamira pa ntchafu ndi chiphuphu ndi kuphatikiza mphamvu zamphamvu za mchiuno ndi minofu ya mitsempha ndi cholinga cha masewera ochita masewera ndi amuna ndi akazi omwe akufuna kuoneka bwino. Pano pali 10 njira zabwino kwambiri komanso zozizwitsa za miyendo ndi mphutsi.
Mbalame ya Barbell
Maselo, mwa mtundu uliwonse, ndiwo machitidwe oyambirira oyendetsa mwendo. Mabwalo a Barbell amagwiritsira ntchito mitsempha yomwe imagwiritsidwa pachifuwa kutsogolo kapena pamsampha kumbuyo kwa khosi.
Kusiyanasiyana kwa kayendedwe ka mwendo ndi kukula kwa squat n'kotheka kuika maganizo pamtundu wosiyana.
Yambani ndi kulemera kolemera ndi masewera ombuyo ndi kumanga, potsirizira pake kumadula chiuno kumagulu akakukwanira. Mbalame imagunda minofu yam'mwamba ndi yapamtunda kuphatikizapo quads, hamstrings, butt, ndi ng'ombe zomwe zimatsindika mosiyana.
Pulogalamu Yopopera
Izi zimakhala zosiyana kwambiri ndi anthu omwe salola kulemba mabulosi pamapewa awo. Zomwe zingatheke kukhalapo ndi kupezeka kwa zopopera zolemetsa zokwanira kukutsutsani . Gwirani zitsulo zomwe zimapachikidwa kumbali kapena pamwamba pa mapewa.
Dumbbell Lunge
Pambuyo pake, dumbbell lunge imatsindika mosiyana kwambiri ndi gulu la anthu osalimba, potsindika kwambiri za gluteus. Gwirani chingwe chambali kumbali zonse ndikuyendetsa patsogolo mwendo uliwonse. Kawirikawiri ndibwino kuti musagwedeze bondo kupyola zala zakunja, ngakhale kuti kutalika kwa miyendo yapamwamba kumakhudza lamulo ili.
Kuwonongeka
Kuphana kwakukulu kumaphatikizapo kukweza mabulosi kuchokera pansi ndi mawondo akuyendayenda ndikubwerera molunjika. Kufa kwacho ndi chimodzi mwa zochitika zabwino kwambiri zamagulu , zomwe zimagwira ntchito magulu ambirimbiri a minofu kuphatikizapo miyendo yam'mwamba ndi yapamtunda, minofu yamtundu , khosi, mkono, kumbuyo, m'mimba, ndi m'mbuyo. Phatikizani kuwonongeka ndi kusinthasintha mu mapulogalamu anu apamwamba ndi apamwamba ndi mapulogalamu.
Leg Press
Pogwiritsa ntchito makina osindikizira a mwendo , makina oyendetsa mwendo amakufunani kuti mukankhire nsanja kutali ndi thupi lanu pansi pa katundu. Ngakhale kuti ena amatsutsa kuti akhoza kukhala owopsa kumbuyo kwenikweni, atachita bwino ndi mawonekedwe abwino, makina opanga mwendo angakhale othandiza.
Gwiritsani ntchito kumbuyo kumbuyo kumbuyo kolimbikitsana kwambiri pothandizira ndikuonetsetsa kuti sichikwera pamwamba pomwe mukukankhira. Musagwiritse ntchito zolemetsa zolemera kwambiri muzochita izi; tumizani ku 10-12 RM.
Barbell Hack Squat
Mabulosiwa amathyola masewerawa amasiyanasiyana kwambiri , makamaka ngati simukutero, kapena simungathe kulekerera zolemera za thupi. Sichigwiritsidwe ntchito masiku ano koma chingakhale chothandiza kwambiri. Ndizofanana ndi ophatikizana komanso ophedwa.
Ikani mabulosi kumbuyo kwa zidendene pansi. Sewerani pansi molunjika ndikugwiritsira ntchito ma barbell. Imani ndi kukweza mabulosi kumbuyo. Sizovuta monga zimveka. Manyowa ndi mavitamini amapanga masewera olimbitsa thupi ndi awa.
Bridge
Pamene mukuyang'ana kuchokera pansi, ndipo muli ndi zowonongeka pansi, gwedezani kumbuyo ndikukankhira pansi kuti matumbo anu ndi miyendo yanu ichotsedwe pansi. Gwiritsani ntchito malowa kwa masekondi 30. Bwerezani. Mabotolo ndi olimbikitsa kwambiri kwa hamstrings ndi butt.
Leg Extension
Kutsatsa kwa mwendo ntchito kumagwiritsa ntchito makina opanga mwendo. Ichi ndi zochitika zina zomwe zimakopa ndemanga zovuta zowonjezera kukhala zosatetezeka. Komabe, ngati palibe mawonekedwe a bondo omwe akuvulazidwa , ndikupatsanso katundu wolepheretsa, kupititsa patsogolo miyendo kungakhale kothandiza, makamaka pokonzanso pamene minofu imafuna kulimbikitsa.
Lamulo lala
Zochita zina pa masewera olimbitsa thupi , miyendo yoponda miyendo imapweteka. Mukhoza kugwiritsa ntchito benchi yomwe imakulolani kuti muzitsulola miyendo yonse panthawi imodzi kapena makina omwe amatsutsa mwendo uliwonse.
Ndakhalapo kapena ndikuyimirira Ng'ombe Ikwezerani
Mungagwiritse ntchito makina opanga masewera olimbitsa mwana wa ng'ombe kapena kuchita chidendene ndikukweza kuti mugogomeze mwana wa ng'ombe .
Mwanjira iliyonse, izi zimapangitsa kuti mimba zikhale ndi minofu - gastrocnemius ndi okha. Kuchita masewera olimbitsa thupi, ndi mawondo akusinthasintha, kugunda minofu yokha , ndi kuima, ndi miyendo molunjika, mawondo atatsekedwa, amachititsa gastrocnemius.