Minofu ya mitsempha, makamaka ya gluteus maximus, medius ndi minimus, ndi zina mwa minofu yofunika kwambiri yopanga liwiro ndi mphamvu pazinthu zambiri za masewera. The gluteus maximus ndi minofu yaikulu kwambiri m'thupi komanso imodzi mwa mphamvu kwambiri, ndipo imathandiza kwambiri pakuyenda ndi kudumphira. Kwa wothamanga, kumbuyo kumbuyo ndikofunikira kuti tipewe kuvulala, kuonjezera kuthamangira ndi mphamvu, ndikukwaniritsa masewera onse a masewera.
Anthu ambiri lerolino, kuphatikizapo othamanga komanso osathamanga, ali ndi vuto lopweteka kwambiri chifukwa cha nthawi yambiri yomwe timakhala. Nthawi yambiri yomwe mumakhala pamalo anu akhoza kuvulaza thanzi lanu m'njira zosiyanasiyana, kuphatikizapo kugwedezeka, kutsekemera, kusamalidwa bwino, ndi kupsinjika kwapadera. Pakati pa maseĊµera olimbitsa thupi, kugwiritsira ntchito mopweteka kumapangitsa kuti mitsempha ya pansi ndi kumapeto kwa mitsempha ya m'mbuyo ikhale yogwiritsidwa ntchito mopitirira muyeso ndipo imavulazidwa kwambiri. Kuti tipewe misampha yotereyi, ndi zothandiza kuti tilumikize ndi kulimbitsa minofu kuti tizitha kuchita zomwe akufuna kuchita.
Ochita masewera pafupifupi masewera onse angapindule chifukwa chotenga nawo mbali komanso kulimbitsa ma glut. Koma musanalowerere muzochita zozizwitsa zamtendere, ndizothandiza kuchita zochepa zowonjezera machitidwe kuti "muzuke" ndipo muzitha kuwombera bwino. Atangomasulidwa, glutes akhoza kuyankha mosavuta zochitika zosiyanasiyana zolimbikitsa, kuphatikizapo zotsatirazi.
1 - Kuyenda Maungulo
Lunge la kuyenda ndi mphamvu yowonjezereka yowonjezereka yomwe ingakhoze kuchitidwa kapena popanda kuwonjezeka kulemera. Mukangoyamba kugwiritsa ntchito kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, kuyendetsa phokoso loyendayenda pamene mukugwiritsanso ntchito mphamvu zowonongeka sikuti kumangopanga mphamvu yokhayokha, koma kumaphatikizapo kayendedwe kake, kamangidwe kake, ndi zowonongeka pamene zimapangitsa kuti msinkhu usinthe.
2 - Njira yolemetsa ya Ups
Gawo lolemerera ndilochita zolimbitsa molunjika pofuna kulumikiza ma glutes pamene kuchepetsanso kupsinjika pa bondo. Poyambira ndi benchi ya pansi ndi kuchepetsa kulemera, mungathe kumanga pang'onopang'ono nyonga ndi mphamvu. Pogwiritsa ntchito mwendo uliwonse, mungapewe kukondweretsa mbali imodzi monga momwe zingakhalire pa gulu lonse la squat. Pamene kuwonjezeka kumakhala kosavuta ndipo mutha kuyendetsa bwino, yongolerani kutalika kwa sitepe ndikuwonjezera kulemera.
Mukhoza kugwiritsa ntchito dumbbells, barbells, kapena chovala cholemetsa kuti muonjezere kukana kwa ntchitoyi. Chinthu chofunika kwambiri kuti muteteze ndikuyendetsa bondo lanu kutsogolo kusiyana ndi kulowa mkati.
3 - Single Bridge Bridge Kuchita Zochita
Masewero olimbitsa thupi omwe amalekanitsa mbali iliyonse pamene akupereka ntchito yodzikongoletsa ndi mlatho umodzi wamlendo. Ngati mutangoyamba kumene, mungagwiritse ntchito zochitika zolimbitsa thupi mpaka mutapanga mphamvu zokhazikika komanso mwamphamvu kuti mupange mlatho umodzi wa mwendo popanda kusokoneza fomu yanu. Mukhoza kudziwa ngati simunakonzekeretse mlatho umodzi wamlendo ngati mukuwona kuti m'chiuno mwako mukumira kumbali imodzi panthawiyi.
4 - Kuthamanga kwa Hip ku Bwalo Lochita Zochita
Kuchita zowonjezereka mu mpira wa masewero olimbitsa thupi kumakhala kovuta. Zikuwoneka zosavuta komanso molunjika, koma kukhazikika kofunika kuti muyambe kusuntha kumafuna pang'ono. Zimagwiritsidwa ntchito bwino, zimagwiritsira ntchito makoswe, ziuno, ndi zitsulo zazing'onoting'ono pamene zimakhala zochepa zochepa kupyolera m'chiuno, mmbuyo, ndi pachimake. Kuti muchepetse vuto pamene mukuyamba, pitilirani patsogolo kuti muthandizire kwambiri m'chiuno. Mukamawongolera, mungathe kuonjezera vuto pobwezera pang'ono kuti muwonjezere chingwe chowonjezera.
5 - Lunge Pamwamba
Kugwiritsa ntchito phala lam'mwamba, kapena popanda zolemera zoonjezera, ndi njira yabwino yogwiritsira ntchito glut pamene mukuyendetsa bwino ndi kuvomereza kwanu. Pogwiritsa ntchito njira yosalala, yoyendetsedwa ndi yosasunthika muyendetsedweli, mudzakhala ndi minofu yosiyanasiyana kuyambira kumutu mpaka kumapazi, komanso kuwonjezera nyonga za minofu ndi kusinthasintha.
6 - Zigawo Zonse
Squat yonse ndi mfumu ya mphamvu zonse zochita. Mungayambe popanda kulemera kapena kulemera kwake kuti muphunzire njira yoyendetsera kayendedwe ka kayendedwe kake. M'kupita kwa nthawi mungathe kuwonjezera kutsutsa kwa kayendetsedwe kake. Mbalameyi imangomanga nyamakazi yokha koma imachita bwino imapangitsa kuti mchiuno ndi minofu ziziyenda bwino, nthawi zambiri zimasowa othamanga.