Kuchita Zovomerezeka Zogwirizana ndi Sayansi Yanu Yogwira Ntchito Yanu

Masewera, Mapulogalamu, Mapulogalamu Otsika, ndi Hip Extensions ku Ntchito ya Ulemerero

Ngati mukuyang'ana machitidwe olimbikitsa kwambiri, American Council pa Kuchita Zochita ili ndi yankho kwa inu. Iwo adayambitsa phunziro lomwe linapangidwa kuti liwone kuti ndi njira ziti zomwe zimalimbikitsa glutes mwa njira yabwino kwambiri. Zambiri mwa zochitikazi zimagwiritsa ntchito minofu ina m'munsi, kuti izi zikhale zabwino kwambiri.

Kusamala

Onaninso dokotala musanayese ntchitoyi ngati muli ndi zovulazidwa, matenda kapena zinthu zina komanso kusintha masewera olimbitsa thupi.

Zida

Mudzafuna zojambula zosiyana siyana ndi sitepe. Fufuzani zochitika zomwe mumafuna kuti mudziwe chomwe mukufuna kuti mukhale nacho.

Malangizo Ogwira Ntchito

• Sangalalani ndi mphindi 5 mpaka 10 za cardio.
• Gwiritsani ntchito masewera olimbitsa thupi, ndikuchita masewera olimbitsa thupi wina ndikukhala mopuma pang'ono kapena osapumula pakapita nthawi.
• Malizitsani dera 1 mpaka 3.

Magulu

Maselo mwina ndibwino kwambiri pochita masewera olimbitsa thupi , osati chifukwa choti amagwira ntchito. Maselo ndi othandiza, akuwongolera minofu iliyonse m'munsi ndi kuyesa kusuntha komwe mumachita tsiku lonse.

1. Zolemera zitha kukhala zoyenera pa zochitikazi.
2. Gwirani zolemera mu dzanja lililonse. Mutha kuyika zolemera pambali panu kapena pamapewa anu.
3. Yambani ndi mapazi pafupi ndi chiuno-kutali.
4. Bwerani mawondo ndikuchepetsani mu squat, mutumize mchiuno kumbuyo kwanu ngati mukufuna kumangiriza.
5. Pitani pansi momwe mungathere, kenaka pitani kumbuyo kuti muyambe.
6. Bwezerani kwa 8 mpaka 16 kubwereza.

Thandizo lothandiza: Taganizirani kutumizira kachidindo kwanu kwa inu pamene mumaseka, ndikugogomezera zokhuta zanu ndi ntchafu mmalo mwa mawondo.

Maungulo

Maungulo amagwira ntchito zonse, osati ma glut. Ngati mumaganizira pamene mukuzichita , mukumva kuti ndinu wodalirika wa mwendo wakutsogolo ndikugwira ntchito pamodzi ndi quad ya kumbuyo kwa mwendo. Onjezani zolemetsa zolemetsa ndipo muli ndi masewera olimbitsa thupi.

1. Imani muzigawo zogawidwa, mapazi pafupi mamita atatu kapena mapazi okha ndikugwira zolemera.
2. Bendani mawondo onse awiri, mutsike pansi mumng'oma pamene mukuyang'ana kutsogolo kwa bondo.
3. Bwezerani mmbuyo ndi kubwereza musanasinthe mbali.
4. Bwerezani mobwerezabwereza 8 mpaka 16 kumbali iliyonse.

Thandizo lothandiza: Ngati mapapu akugunda mawondo anu, yesetsani njira zina kumapapu . Izi zimaphatikizapo mapapu wothandizira, pogwiritsa ntchito mapulaneti ang'onoang'ono, ndikukweza phazi lanu lakumbuyo pa sitepe kapena yaying'ono.

Maseŵera Amodzi Achimake

Ngati mukuganiza kuti masewera ndi mapapu ndi abwino kwa glut, dikirani mpaka mutayesa masewera amodzi. Lingaliro pano ndi kusunga masewera osadziwika-inu mudzazindikira kuti simungakhoze kupita kutali ndi masewera omwe nthawizonse amatha mwamsanga. Komanso, onetsetsani kulemera kwanu pazitsulo kuti muwongolere ma glut.

1. Ndi mpira wothandizira kumbuyo, wotsamira pambali ndi kukweza phazi limodzi pansi. Mukhoza kuchikweza kwathunthu kapena mutha kupumula pang'ono kuti mukhale pansi.
2. Mukhoza kugwira zolemera ngati mutalowa pamalo bwinobwino.
3. Ndi kulemera kwanu mwamphamvu chidendene, gwadirani bondo mu squat, kungopita kutali momwe mungathe.
4. Dinani kumbuyo.
5. Bwerezerani kwa 8 mpaka 16 kubwereza musanasinthe mbali.

Khwerero Ups

Yambani kutsogolo kwa glutes ndipo mukumva kusunthira uku ngati mutagwiritsa ntchito sitepe yapamwamba kapena nsanja, imodzi imene bondo lanu likuyambira pambali ya digirii 90. Mungagwiritse ntchito benchi pa masewera olimbitsa thupi, koma ngati mutengeka, muyenera kusamala kuti musagwe.

1. Gwiritsani zolemera (zolemera ndi zoyenera pa zochitikazi) ndipo imani patsogolo pa sitepe kapena nsanja.
2. Ikani phazi lamanja pa sitepe.
3. Pogwiritsa ntchito chidendene, pita kumapazi, kubweretsa phazi lamanzere kumanja.
4. Mwachidule, gwirani zala za kumanzere kupita ku sitepe ndikutsitsa pansi, ndikuyendetsa phazi lamanja pa sitepe.
5. Mukhoza kuwonjezera kanyumba kakang'ono pansi pa masewera olimbitsa thupi.
6. Bwerezani mobwerezabwereza 8 mpaka 16 ndikusintha mbali.

Thandizo lothandiza: Yesetsani kudutsa chidendene cha phazi pa sitepe kuti mugwirizane nawo.

Hip Extensions

Amadziwikanso ngati bulu akukankhidwa, zowonjezereka zowonjezereka ndi imodzi mwa machitidwe opambana omwe angagwiritse ntchito minofu yaikulu kwambiri m'munsimu - gluteus maximus.

1. Pezani pamadzulo ndi mawondo anu ndipo musamangokhalira kumbuyo.
2. Ikani kulemera (izi ndizosankha) kumbuyo kwa bondo lakumanja ndi kufinya kuti mulowe m'malo.
3. Tsopano, kusunga mawondo amenewo, kweza phazi kuti lifanane ndi pansi. Panthawiyi, pansi pa phazi likuyang'ana padenga ndipo chiuno, chifuwa, ndi mawondo zonse zimakhala zofanana ndi zofanana.
4. M'munsi.
5. Bwezerani kwa 8 mpaka 16 kubwereza.

> Chitsime:

> Anders M. Glutes kwa Max . ACE Fitness Matters. January / February 2006.