Mphamvu yolimba imayamba ndi majeremusi abwino, koma mumatha kumangika pazochita zanu ndi zochitika zomwe zimapangitsa kuti minofu yonse ikhale yodetsedwa.
Maso anu amapangidwa ngati minofu itatu-gluteus maximus (minofu yaikulu), gluteus medius, ndi gluteus minimus.
Chinsinsi chokhazikika ndikuthamanga minofu yonse yosiyana siyana ndi zochitika zosiyanasiyana ndi zochitika za cardio. Simungathe kusintha mawonekedwe a glutes anu, koma mukhoza kuwathandiza kukhala olimbitsa thupi ndi olimba ndi machitidwe abwino.
Magulu
Maselo ndi imodzi mwa machitidwe abwino kwambiri omwe angakwaniritse gluteus maximus, yomwe ndi minofu yaikulu m'munsi. Osati kokha amawombera glutes, amagwiritsanso ntchito m'chiuno, ntchafu, ng'ombe, komanso ngakhale pachimake. Maselo ayenera kukhala ochepa kwambiri pa zochitika zoyambirira za thupi. Ngati masewerawa akupweteka mawondo anu, mukhoza kupanga mitundu ina ya squat .
Chitani Choyenera
- Imani ndi phazi-m'lifupi pamodzi ndipo, powonjezera mphamvu, gwirani zolemera pa msinkhu kapena pambali panu.
- Bwerani mawondo ndikuchepetseni mu squat, kuwerama mawondo kumbuyo kwa zala. Tangoganizani kuti mukutsatira ndodo yanu kumbuyo kwanu, koma pitirizani kuwunikira.
- Onetsetsani kuti zidayimilire.
- Bwezerani masekondi awiri kapena atatu a 8 mpaka 16 kubwereza
Maungulo
Zojambula ndizochita masewera olimbitsa thupi. Chifukwa chakuti muli pachilendo, mumayenera kugwiritsa ntchito mdima wanu kuti mukhale bata. Kuwongolera kumeneku kumalimbikitsanso kugwedeza kwala kumbuyo kwa mwendo kugwira ntchito molimbika.
Chitani Choyenera
- Imani ndi mapazi akugwedezeka, phazi limodzi kutsogolo ndi phazi limodzi mmbuyo, pafupi mamita atatu padera.
- Gwiritsani maondo ndi mawindo onse pansi, kutumizira bondo kumbuyo kumbuyo.
- Yesetsani kuyendetsa patsogolo bondo lakumbuyo.
- Pewani chidendene kuti muime ndi kubwereza kwa 1 mpaka 3 magulu 12 mpaka 16 omwe akugwiranso ntchito, mutagwira zolemera kuti muwonjezere.
Monga bonasi, mapapo amachitanso minofu yosiyanasiyana kuphatikizapo hamstrings, quads, ndi ana anu. Ndipo, chinthu chimodzi chofunika kwambiri pa mapapu ndicho chowonadi kuti pali mitundu yambiri , kotero mutha kusakaniza mapapu anu kuti muwongole minofu yanu m'njira zosiyana kuchokera kuntchito imodzi mpaka yotsatira.
Mukhozanso kukweza phazi lakumbuyo pa sitepe kapena nsanja kuti mukanthe kwambiri miyendo yonse. Uku ndikusunthira kwakukulu kwa glutes ndi ntchafu, koma chonde pewani kusunthika ngati kumawonjezera vuto lililonse la mawondo.
Stepups
Stepups ndi chinthu china chofunika kwambiri kuti tiike chidwi pazomwe timachita. Pofuna kuti likhale lothandiza, yesetsani kusankha nsanja yokwanira kuti bondo likhale loyang'ana pa digrii 90 pamene likugunda. Ngati ndizochepa kwambiri, yesetsani kugwiritsa ntchito stairs yachiwiri pa masitepe ndikugwiritsira ntchito njanji ngati mukufunikira.
Chitani Choyenera
- Imani patsogolo pa sitepe kapena nsanja ndikuyika phazi labwino pa sitepe. Gwiritsani zolemera kuti muwonjezere mphamvu.
- Pogwedeza chidendene, nyamuka, ndikukhudza kumanzere kumanzere.
- Kuika phazi lamanja pa sitepe, tenga phazi lakumanzere pansi. Lembani bondo kuti likhale lolimba kwambiri.
- Bweretsani maselo 1 kapena 3 a 12 mpaka 16 kubwereza kumbali iliyonse.
Chinthu chimodzi chofunikira ndichokankhira chidendene kukweza thupi ndi kuika kulemera kwanu pa phazi lopitirira. Mwa kuyankhula kwina, tsika pansi mokoma, osagwira konse zala zala mwendo wina pansi.
Mudzamva izi pamene muziyenda pang'onopang'ono ndikuganizira kwambiri mwendo wothandizira. Kusunga zolemera kudzawonjezera mphamvu zabwino ndipo mutha kugwiritsa ntchito gulu pansi pa phazi loyima kuti muwonjezeko.
Masewera Otsutsana ndi Mabungwe Otsutsana
Ngakhale zochitika zam'mbuyomu zikuwoneka makamaka pa gluteus maximus, kusunthika uku kumawombera minofu yaing'ono ya gluteus medius ndi minimus.
Chifukwa pali squat okhudzidwa, mukugwira ntchito gluteus maximus komanso. Ngati mumagwiritsa ntchito makina okhwimitsa manja ndi zida zankhondo, mukhoza kutengerapo masewera olimbitsa thupi kuti mugwiritse ntchito thupi lanu lonse.
Chitani Choyenera
- Gwiritsani ntchito bulu ndi kuvomberana kwapakati-kuwala ndikuyima pa iyo, mutagwira pazitsulo ziwirizi.
- Tengani mozama kwambiri kupita kumanja kupita ku squat, kusunga mkangano pa gululo.
- Yambani phazi lakumanzere ndikupitirizabe kupita kumanja, kumalo onse kudutsa (kapena momwe mungathere).
- Bweretsani njira ina kapena pafupi 1 mpaka 3 maselo 8 mpaka 16.
Chiphuphu Chimawombera Pampira
Chophimbacho chimapangika pa mpira ndi kusankha kwina kwakukulu kogwira ntchito yanu. Mpirawo umaphatikizapo kusasunthika, kukakamiza thupi lanu lonse kuti lizigwira ntchito ndi kuyika zolemera pamapiko akuwonjezereka ku zochitikazo.
Chitani Choyenera
- Yambani mmalo mwa mlatho, mutu ukakhala pa mpira, mitu yonyamulidwa ndi zolemera pa ntchafu (mwakufuna)
- Pewani mchiuno kumalo ndikuyesera kuti asiye mpirawo.
- Finyani glutes kuti mubwerere mmbuyo kuti muyambe ndi kubwereza ma seti 1 kapena 3 ya 8 mpaka 16 kubwereza.
- Kwezerani zala zazing'ono kwambiri.
Kuthamanga
Zochita zisanayambe mphamvu sizowona mphamvu zokhazokha zogwiritsira ntchito glutes, koma nthawi zambiri timaiwala kuti pali ntchito za cardio zomwe zimathandizanso kumbuyo.
Kuyenda maulendo ndi chimodzi mwazochitikazi komanso kumatentha chiwerengero cha ma calories. Sikuti mumagwira ntchito mwakhama chifukwa mukukwera mmwamba, ngati pali kusintha kwina, mumagwiritsa ntchito mphamvu zowonjezera.
Kuyenda modzichepetsa kumapangitsa kuti phwando lanu likhale lophatikizidwa ndipo, ngati mukuvala chikwama, mukupeza zambiri.
Munthu wa makilogalamu 140 amayaka makilogalamu pafupifupi 390 pafupifupi ola limodzi. Ngati mumakhala m'dera lamapiri, yesetsani kukwera pamtunda wanu kuti muyese kukwera phiri.
Kickboxing
Kickboxing ndiwopindulitsa kwambiri thupi lonse, kuphatikizapo m'chiuno misozi ndi ntchafu. Kulowera kutsogolo kumathamanga, malo ozungulira, kumbali, ndi kumbuyo kumagwira ntchito m'chiuno, ntchafu, ndi chiuno.
Panthawi imodzimodziyo, kuphatikiza komwe kumaphatikizapo ziphuphu zidzalowera thupi lanu ndi abs kuti likhale lolimba. Mayi 140-mapaundi adzawotcha makilogalamu 500 ndi mphindi 45 zokha.
Hip Extensions
Ngakhale zochitika zam'mbuyomu zam'mbuyomu ndizimene zimasankha kuti muziyenda minofu yambiri panthawi imodzimodzi, chiuno chokwanira ndi chodabwitsa cholumikiza glutes mwa njira yowonjezera.
Chitani Choyenera
- Gwirani pa manja ndi mawondo, manja anu pansi pa mapewa, mawondo pansi pa chiuno.
- Finyani kumbuyo kumbuyo kwa bondo lakumanja kapena kugwiritsa ntchito miyeso ya minofu kuti muwonjezere mphamvu.
- Pogwiritsa ntchito bondo lakumanja, kwezani mwendo wakumanja mpaka mutalike ndi glutes.
- Lembani pansi ndi kubwereza kwa 12 mpaka 16 kubwereza kumbali iliyonse.
Mphepete Yam'modzi Imodzi
Zowonongeka ndizopambana kwazomwe mumapangidwira, pansi ndi kumbuyo, koma malemba amodziwa ndiwapha pamphepete. Kuchita chirichonse pa mwendo umodzi kumawonjezera mphamvu ndipo kumakhudzanso minofu yanu yotetezera kuti thupi lanu likhale loyenera.
Fomu ndi yofunika kwambiri ndipo muyenera kudumpha masewerawa ngati muli ndi mavuto ambuyo.
Chitani Choyenera
- Kusunga zolemera, tenga mwendo wakumanzere kumbuyo kwako pafupi ndi phazi kapena kotero, mopumula pang'ono pala zala.
- Langizo lochokera m'chiuno ndipo pang'onopang'ono muchepetse zolemera mpaka pansi pomwe mutasinthika.
- Pewani msana wanu wokhazikika kapena ndi masoka achilengedwe ndipo onetsetsani kuti mukusunga mkombero kuti muteteze kumbuyo.
- Finyani ulusi wa mwendo wothandizira kuti mubwezeretse.
- Khalani 1 mpaka 3 magulu 8 mpaka 16 kumbuyo kumbali iliyonse.