12 Makombo aakulu a Uchi, Glutes, ndi Thighs

1 - Mapulogalamu Okhazikika

Mapapu amphamvu ndi othandiza kwambiri kuti azigwirira ntchito minofu yonse, minofu, ndi ntchafu. Mu mapapu awa, mukungogwada pansi m'malo mopita kutsogolo kapena kumbuyo. Kwa oyamba kumene, mungayesetse kusunthira uku pamene mukugwirabe pa mpando kapena khoma kuti mukhale oyenera. Muzichita bwino:

1. Imani ndi phazi labwino, phazi lakumanzere kumbuyo kwa mapazi atatu.
2. Gwirani zolemera mu dzanja lililonse ngati mukufuna ndikugwada mawondo kuti muchepetse thupi pansi. Sungani bondo lakumbuyo kuseri kwa zala zazing'ono ndipo onetsetsani kuti mutsika molunjika pansi kusiyana ndi kutsogolo.
3. Sungani mzere molunjika ndipo musalowe mkati pamene mukudutsa chidendene ndikubwerera kumbuyo.
4. Musatseke mawondo pamwamba pa kayendedwe kawo.

2 - Mapulogalamu Othandizira

Monga mapapu otupa, mapaipi amathandiza kugwira ntchito minofu yonse, phokoso, ndi ntchafu. Tsamba ili lili ngati static lunge, kupatula ngati mukugwiritsa ntchito mpando kapena khoma kuti muyese. Iyi ndi njira yabwino kwambiri yoyambira ochita mapapu popanda kutayika. Muzichita bwino:

1. Imani ndi phazi labwino, phazi lakumanzere kumbuyo kwa mapazi atatu.
2. Gwira pa mpando kapena khoma kuti mukhale oyenera.
3. Lembani mawondo ndi kuwachepetsera pansi mpaka bondo lakumbuyo liri masentimita angapo kuchokera pansi ndipo bondo lakumbuyo liri kumbali yoyenera. Sungani bondo lakumbuyo kuseri kwa zala zazing'ono ndipo onetsetsani kuti mutsika molunjika pansi kusiyana ndi kutsogolo.
4. Sungani mzere molunjika ndipo musalowe mkati pamene mukudutsa chidendene ndikubwerera kumbuyo.
5. Pangani mapepala 1-3 a 8-16 kachiwiri.

3 - Mapulogalamu opukutira

Mng'alu wokhotakhota uku ndikutembenuka kwatsopano pa masewero olimbitsa thupi , kuphatikizapo minofu ya m'chiuno, kunyezimira, ndi ntchafu m'njira zosiyanasiyana. Mukhoza kuchita izi pogwiritsa ntchito mbale ya pepala kapena Gliding Discs .

1. Imani ndi phazi-m'lifupi pambali, mpira wa kumanzere kumapazi pa bolodi la pepala kapena Gliding Disc.
2. Lembani mwendo wakumanja pamene mutayendetsa phazi lamanzere kumbuyo.
3. Sungani bondo lakumbuyo kutsogolo kwa chala ndikusunga mwendo kumbuyo.
4. Lembani pang'onopang'ono phazi lakumanzere kuti muyambe, kukankhira mu mbale ndikubwezeretsanso ma 8-16 musanayambe kusintha.
5. Sungani kulemera kwake pamlendo wakutsogolo kuti nthawi zonse mukhale ndi mphamvu yotsalira pa mbale.

4 - Kutsegula makilogalamu ambali

Mipungulo Yoyenda Kumbali ndi mitundu ina ya mapapu achikhalidwe. Poika phazi lanu pamapepala a pepala kapena Gliding Disc, mukhoza kulumikiza ntchafu yamkati ya mwendo wotsalira ndikugwira ntchito m'chiuno ndi mwendo wa mimba.

1. Imani pambali pa phazi-m'mbali ndipo muike mpira kumanzere kumtunda kapena galasi.
2. Lembani bondo lakumanja, mutakhala chitende chachitsulo pamene mukukweza phazi lamanzere kupita kumbali.
3. Gwirani bondo lolondola kumbuyo kwa chala chala, torso yowongoka.
4. Sakanizani mu mbale kuti mutenge mkondo wamkati ndikugwedeza phazi lamanzere.
5. Bwezerani ma seti 1-3 a 8-16 kubwereza ndikusintha miyendo.

5 - Zigawenga Zagawanika

Kusiyanitsa magulu ndi njira ina yosiyana mitundu yamapapo. Muzochita izi, mumakweza phazi lakumbuyo pa sitepe kapena malo omwe amatsindika kwambiri pa mwendo wakutsogolo ndikuwonjezera mavuto, zomwe zimapangitsa ntchitoyi kukhala yovuta.

1. Imani pafupi 3 kapena mapazi patsogolo pa sitepe kapena nsanja ndikuyika mwendo wakumanzere pa nsanja, mwina kupumula pala zala kapena pamwamba pa phazi.
2. Onetsetsani kuti mapazi anu ali mokwanira mpaka bondo lakumbuyo limatsalira kumbuyo kwa chala chanu mutagona pansi.
3. Mukakhala ndi malire anu, bendani mawondo onse awiri ndikuchepetseni pansi.
4. Gwiritsani kutsogolo kwa chidendene kuti muyimirire ndikubwezeretsanso 10-16 kubwezeretsa musanasinthe mbali.
5. Gwiritsani zolemera kuti muwonjezere mphamvu.

Kufotokozera mawonekedwe :

• Pita pansi pokha ngati momwe mungathere. Kusunthika uku kumafuna kusinthasintha muzitsulo zotchinga ... ngati mukumva bwino kumapeto kwa m'chiuno, pitirizani ndi mapapu ozolowereka.
• Onetsetsani kuti bondo lakumbuyo silipita kupyola zala zazing'ono kapena kuti chiopsezo chanu chikupweteka.

6 - Low Lunge

Malo otsika apamwamba ndi kusiyana kochititsa chidwi pa mwambo wamakhalidwe. Mapaziwa atayandikana, mawondo amavutika kwambiri, koma mawonekedwe afupikitsa amathandiza kwambiri. Izi ndizosiyana kwambiri ndi mapapu kapena kuwonjezera kwa pulogalamu yanu ya pansi.

1. Imani muzigawo zogawanitsa ndi mapazi pafupi kwambiri (pafupi mapazi awiri pambali, phazi limodzi kutsogolo, phazi limodzi kumbuyo).
2. Gwirani zolemera mu dzanja lirilonse ndikugwada mawondo, mutenge kulemera kwake pansi. Uwu ndiye kuyamba kwa kayendetsedwe kake.
3. Kusunga abambo ndi mapewa kumbuyo, kankhira kutsogolo kwachitsulo ndikukwera pafupi theka.
4. Pewani mmbuyo ndi kubwereza kwa masiteti 1-3 a 10-16 kachiwiri.

Kufotokozera mawonekedwe :

• Uku ndiko kusuntha kochepa. Yambani pansi ndi kupita pafupi theka mmwamba m'malo moima pamwamba.
• Pitirizani kuyendetsa galimoto yanu yonse, koma onetsetsani kuti kumbuyo kuli kosalala ndipo abs akugwira.
• Sungani phazi lamtsogolo ndikukhala kumapazi a kumbuyo.

7 - Lunge Deadlift

Kuphatikizana kwa lunge ndi kuwonongeka ndi njira yabwino yogwirira ntchito minofu iliyonse m'munsi, kuphatikizapo glutes, quads, ndi hamstrings. Kusunthika kumeneku kudzakutsutsani pachiyambi chanu, moyenera, ndi kukhazikika, kotero inu mukufuna kuchita izi ndikuganizira zomwe mukuchita kuti mupindule nazo.

1. Lowani pamalo amodzi ndi kupuma kwa mapazi kumbuyo pa sitepe. Onetsetsani kuti mwendo wakutsogolo uli kutali kwambiri moti bondo limakhala kumbuyo kwa chala.
2. Gwirani zolemera zowonjezera manja onse awiri ngati mukufuna.
3. Bwerani mawondo ndi kumangirira pansi panthawi imodzimodziyo ndikuchepetsa mtolo kutsogolo kutsogolo ndikubweretsa zolemera mpaka pansi.
4. Pogwiritsa ntchito nkhono pansi pogwiritsa ntchito abs, yongolani bondo lakumbuyo ngati lakufa.
5. Bwerani pa bondo ndikukankhira kumbuyo, kuwongolera msolo.
6. Bwerezerani maulendo 8-10 pa mwendo uliwonse, mutsirizitsa maselo 1-3.

8 - Amagulu Amodzi Akulumikizana ndi Kufika

Mafakitale samangotenga minofu yambiri , yomwe imateteza nthawi komanso imakuthandizani kuti mukhale olimba komanso olimbikitsana pamene mukulimbikitsana. Lunge limodzi lamatendawa ndi chitsanzo chabwino cha njira imeneyi komanso njira imodzi yogwiritsira ntchito thupi lonse muzochita zina. Ichi ndi kupita patsogolo, koma mungasinthe pakuyenda popanda mpira.

1. Ikani phazi lakumanzere / shin pa mpira ndikugwiritsira ntchito kulemera kwapakati pa dzanja lanu lamanja.
2. Lembani bondo lakumanja mumng'oma pamene mutayendetsa mpira ndi mwendo wanu wakumanzere mpaka bondo loyang'ana ndilo kutsogolo likugunda pafupi madigiri 90.
3. Pa nthawi imodzimodziyo, yesetsani kulemera kwake, kusunga abs.
4. Finyani mwendo wakutsogolo kuti mubweretse mpira kubwerera pomwepo.
5. Bwezerani 10-16 kachiwiri musanasinthe mbali.

Malangizo

• Yesani kusuntha popanda kulemera koyamba ngati mukumva kuti mulibe.
• Ntchitoyi imafuna kuti mukhale woyenera, kotero mukhoza kuyima pafupi ndi khoma kuti muthe kupirira ngati mukufunikira.

9 - Barbell Lunge

Ngati mukufuna kuwonjezera mapapu anu mwamphamvu ngati kuti sali okwanira, kugwiritsa ntchito machubu ndi njira imodzi yopitira. Mabulosi amagawira zolemetsazo mosiyana kwambiri pamapewa anu kuti muthe kukweza kwambiri kuposa momwe mungathere ndi zimbudzi. Kuti muzisunthika bwino, khalani ndi kulemera komwe mungakwere kapena kukhala ndi malo oyandikana nawo pafupi.

1. Ikani sewero-lolemera kwambiri pambali ya mapewa anu (gwiritsani ntchito phalala ngati mukufuna) ndipo mutenge phazi labwino, phazi lakumanzere kumbuyo.
2. Kusunga minofu yolimba ndi yopitilirapo, yongolani mawondo kuti muchepetse thupi pansi. Sungani bondo lakumbuyo kuseri kwa zala zazing'ono ndipo onetsetsani kuti mutsika molunjika pansi kusiyana ndi kutsogolo.
3. Lembani mpaka momwe mungathere popanda kugwira bondo lakumbuyo pansi.
4. Ikani kutsogolo kwa chidendene kuti muime pambuyo, pewani kutseka mawondo pamwamba pa ulendo.
5. Pangani mapepala 1-3 a 8-16 kachiwiri.

10 - Kutsetsereka Pakhomo Lunge ndi Zolemera

Zochita zowonjezerekazi zimapangitsa anthu kugwedeza, ziuno, ntchafu ndi zofunikira zonse panthawi yomweyo. Pogwiritsira ntchito mapepala a pepala ndikunyamula mwendo umodzi kunja, mumaphatikizapo mwamphamvu kumalo amtundu wamba. Kutenga kulemera kwa pansi kumagwirizanitsa, ndikupanga zochitika zovuta zomwe zingakutsutseni.

1. Ikani mbale ya pepala pansi pa phazi lamanzere ndikugunda (ndinagwiritsa ntchito ketrebellbell 10) kumanzere.
2. Pitirizani kulemera kwa mwendo ndikuweramitsa bondo pamene mukuponya phazi lamanzere kumbali, ndikuyendetsa mwendo.
3. Mukamawombera pansi, mutayang'ana bondo kumbuyo kwa zala zazing'ono, mutenge pansi ndikugwira pansi.
4. Gwiritsani ntchito zochepa zomwe mungathe ndipo musabwerere kumbuyo.
5. Bwererani mmwamba, mutayendetsa phazi lamanzere pamene mukuima.
6. Bwerezani mobwerezabwereza 8-15 ndikusintha mbali, kumaliza masitimu 1-3.

11 - Mbali Lunge ndi Kettlebell Lift

Kuwonjezera kettlebell kukwera kumalo amtundu wamtundu ndi njira yabwino yowonjezeramo mwamphamvu ndi kuya mpaka kuntchito yanu. Onetsetsani kuti mutumize mchiuno ndipo musatengeke kuti muteteze kumbuyo. Mukhoza kutenga malo osungira apa ngati mulibe kettlebell.

1. Yambani mu mndandanda wamtundu wotenga kettlebell kapena kulemera mu manja onse awiri.
2. Lendeni kumanja, kusunga mwendo wakumanzere molunjika, kusuntha m'chiuno pa phazi lamanja.
3. Onetsetsani kuti mutumize chiuno kuti mugwirizane ndi glutes.
4. Pa nthawi yomweyi, yambani kulemera kwake mpaka pamapazi.
5. Lembetsani kulemera kwake, bwererani kuti muyambire ndi kubwereza ku mbali ina.
6. Bwezerani ma seti 1-3 a 8-16 kachiwiri.

12 - Kugawidwa kwa squat ndi kusintha

Njira imodzi yothetsera kuyipitsa kwanu, ndi yanu yaikulu, ili ndi squat yapamwambayi yogawanika ndi kuzungulira kwina. Izi zikuwonetsedwa pogwiritsa ntchito BOSU , yomwe ili patsogolo kwambiri, kotero yesetsani izi pa njira yowonongeka kuti muyese musanayesere.

1. Imani pafupi mamita atatu kapena kutsogolo kwa BOSU kapena sitepe ndikuyika phazi lamanja pamwamba, ndikupuma pala.
2. Pumulani kuti muyende bwino ndipo mutenge mikono kumbali zonse pamene mukugwada pansi.
3. Mukamakhala pamtunda, mutembenukire msolo, mubweretse dzanja lamanja kumanzere kumanzere ndi dzanja lamanzere.
4. Bwererani mmbuyo kuti muyambe ndi kuimirira, kubwereza kwa maselo 1-3 a 8-16 kachiwiri.
5. Pamene mukuchita, yesetsani kuchita zonsezi mwa kuyenda kosavuta.