Ulemerero, Hip, ndi Kuchita Zochita za Mphamvu

1 - Zolemba Zolemba

Kukulitsa kwa mwendo ndi zosavuta, zojambula zamakono zomwe zimayang'ana minofu ya quadriceps. Zochita izi ndi zabwino kwa aliyense amene akufunika kulimbitsa minofu yozungulira bondo kuti apereke chitsimikizo ndi chithandizo. Mungathe kuchita masewerowa pamakina owonjezera a mwendo, koma bukuli likhoza kuchitidwa nthawi iliyonse, kulikonse. Onjezerani zolemera zazingwe kapena gulu lokaniza kuti mukhale ndi mphamvu zambiri. Mukhozanso kukhala pa mpira wa masewera olimbitsa thupi kuti muvutike.

1. Khalani wamtali pampando kapena pa mpira ndikutsegulira.
2. Kulimbitsa thupi, kuwongolera mwendo wamanja, phazi limasinthasintha, ndi kuyesera kulibweretsa mpaka mwendo uli wofanana pansi.
3. Lembetsani mwendo kumbuyo, osagwedeza chidendene pansi, ndipo mubwererenso 16-20 kutsogolo musanasinthe mbali.

Mudzazimva izi kutsogolo kwa ntchafu komanso mchiuno cha mchiuno.

2 - Mbali Yoyambira Ups

Zokwera ndi zabwino kwa glutes ndi njira imodzi yowonjezerapo zosiyana pa zochitika zanu ndikuchita masitepe ammunsi. Pamene mukugwiritsabe ntchito mbombozi, mchiuno ndi ntchafu, mutha kusintha kwambiri ntchitoyi, kuwonjezera katemera wambiri mkati. Nthawi iliyonse mukasintha chinachake, mumakakamiza thupi lanu kugwiritsa ntchito mitundu yosiyanasiyana ya minofu poyendetsa kayendedwe katsopanoko.

Onetsetsani kutalika kwa msinkhu wanu pazitsulo zam'mbali kuti musapewe ululu uliwonse wamondo. Mungafunikire kugwira ntchito kumunsi wotsika kuposa nthawi zonse.

1. Imani pambali pa sitepe (pamlingo wapamwamba, mwendo pamapazi sayenera kugwedezeka kuposa madigiri 90) ndikugwiritsanso chithunzithunzi cholemera chamanja.
2. Pitani pansi ndi mwendo wakumanja, mutsike mu squat ndi kumbuyo kumbuyo molunjika, mizati yoyera ndi abs in.
3. Ganizirani mwendo umene uli pa sitepe pamene mukukankhira chidendene, ndikubweretsa phazi labwino kumbuyo.
4. Sungani kayendetsedwe kazengereza ndi kuyendetsa ndikuganiza kuti mwendo pa sitepe ikugwira ntchito yonse.
5. Bweretsani ma seti 1-3 a 8-16 kubwerera kumbali zonse.

3 - Ndakhala mkatikati mwa chida chamkati

Kukhala pansi pa ntchafu yamkati ndi njira yabwino kwambiri yogwiritsira ntchito minofu yaing'ono ya ntchafu yamkati kuti imalimbitse minofu yomwe ili pafupi ndi bondo. Mungagwiritse ntchito mtundu uliwonse wa mpira, ngakhale mankhwala olemera kwambiri angapangitse mwamphamvu ntchitoyi.

1. Khala wamtali pampando kapena pa mpira ndikufalikira mpira wa mankhwala kapena mpira wophatikizapo pakati pa mawondo.
2. Pewani kugwiritsidwa ntchito pamene mukuwombera mpira pogwiritsa ntchito mawondo anu, ndikuwombera mkati.
3. Kutulutsidwa pang'ono, kusunga kukakamiza ndi kuthamanga pa mpira, ndi kubwereza kwa maselo 1-3 a 16-20.

4 - Mapulogalamu a mpira

Ndizovuta kugwira ntchito pansi pampando wokhala pansi, koma matepi a mpira ndi njira yowonjezera kuti magazi aziyenda mpaka m'chuuno mwako ndi ntchafu pamene akuyang'anitsitsa mchiuno mwake ndi quads. Mumagwiranso ntchito mofulumira pamene mwangoyenda mofulumira kuchokera ku phazi kupita kumapazi.

1. Khalani wamtali pampando, osagwira ntchito, ndipo perekani mpira pansi pansi patsogolo panu.
2. Kwezani mwendo wamanja, kuwukongoletsa, ndikugwirani zala zapamwamba pa mankhwala a mpira.
3. Tengani mwendo kumbuyo ndikugwira mpira ndi phazi lamanzere.
4. Pitirizani kugwiritsira mpira, kusinthasintha mapazi, ndikupita mofulumira momwe mungathere.
5. Sungani mbali yopitiliza kuchita zonsezi.
6. Bwezerani ma seti 1-3 a mapepala 16-20.

5 - Crossover Njira Ups

Pokhudzana ndi machitidwe ochepa a thupi, ntchito yowonjezera ili pamwamba pa mndandanda. Kusunthira uku kumagwiritsa ntchito gluteus medius ndi maximums) kupyolera mu ndege zonse zomwe zimayendera kutsogolo. Kusuntha kumeneku kumapangitsa chiuno kukhala mosiyana kusiyana ndi chikhalidwe choyambirira, chophatikizira mkati ndi kunja kwasinthasintha pamene mukugwira ntchito kuti mugwirizane komanso mukhale oyenera. Uku ndikusokoneza kwambiri, ngati muli ndi mavuto a bondo, aang'ono kapena aang'ono, mungafune kulumpha. Kuyambira ndi nsanja yapansi kungakuthandizeninso kupanga mawonekedwe anu.

1. Imani ndi mbali yanu ya kumanzere mukuyang'ana sitepe, benchi kapena nsanja. Ngati mwapambana kwambiri, yesani kutalika kumene chiuno chanu chikufanana ndi pansi pamene mukuyenda.
2. Gwiritsani zolemera kuti muwonjezere mphamvu, ngati mukufunira.
3. Kwezani mwendo wakumanja ndikuwolokere kumanzere, ndikuponya phazi pamtunda kapena papepala.
4. Sungani malo anu m'chiuno kupita kutsogolo kwa chipindacho pamene muthamanga ndi mwendo wakumanja, mutenge phazi lamanzere pambali pamanja.
5. Bwererani mmbuyo ndi phazi lamanzere ndipo mubwereze kwa seti 1-3 ya 8-16 kachiwiri.

6 - Lamulo Lolunjika Lima

Kusunthika kotereku kumawoneka kosavuta, koma ndizovuta kwambiri kwa quads ndi hip flexers. Mwa kukhala wokhazikika, mumachepetsa kayendetsedwe kanu ndipo mukumverera kuti mumayesetsa kuti musamangokhalira kukweza mtolo. Kusuntha uku kuli kolimbikitsana kwambiri ndi kuyimilira maondo anu. Kuti zikhale zosavuta, mukhoza kudalira mmanja mwanu.

1. Khalani wamtali ndi dzanja lamanzere lopindika ndi mwendo wakumanja molunjika, phazi limasinthasintha.
2. Manga manja anu kuzungulira mwendo wakumanzere kuti muthandizidwe ndikupanga abs.
3. Kwezani mwendo wakumanja pansi, ndikuyendetsa mwendo (koma osatsekedwa).
4. Pewani kutsamira mmbuyo, koma gwiritsani ntchito maziko anu ndi mwendo wakumanzere kuti mukhalebe owongoka.
5. Pewani mwendo, pang'onopang'ono kugwira pansi ndi kubwereza musanayambe kusintha.
6. Gwiritsani ntchito mapepala okwana 1-3 a masentimita khumi ndi khumi ndi khumi ndi khumi ndi khumi ndi makumi awiri ndi khumi ndikuwonjezerapo zitsulo zazingwe zawonjezeka ngati mukufunayo