Zojambula za Hips, Butt ndi Thigh zimakhala zogwirizana ndi zovuta za minofu yaikulu ya thupi. Zambiri mwa izi zikupita patsogolo ndipo zingafunike kuchita zina kuti fomu yanu ikhale pansi. Yambani ndi kulemera kwake kapena kulemera kwake kuti muthe kuchita masewero olimbitsa thupi ndikupewa kuvulala.
Kusamala
Onani dokotala wanu ngati muli ndi kuvulala kapena matenda. Pewani zochitika zilizonse zomwe zimapweteka kapena zovuta.
Zida
Zojambula zosiyanasiyana zolemera, sitepe kapena nsanja, kuthamanga gulu ndi mpira wa masewera olimbitsa thupi
Momwe Mungachitire Zojambula, Chiwombankhanga ndi Zovuta Kuchita
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1 - Ikani 1: Squat
Gwiritsani zolemera zolemera pa mapewa (asonyezedwe) kapena pambali ndikuchepetseni mu squat mpaka mapewa asanakhale pansi. Bwerezani mobwereza 12.
2 - Mphindi Yoyenda
Ikani gulu lokaniza pansi pa mapazi ndikugwirana pazitsulo ndi manja onse awiri. Tengani phazi lalikulu kupita kumanja, ndipo muzitha kulowa mu squat, mawondo kumbuyo kwazeng'onong'ono ndi kusunga mkangano pa chubu. Yambani mapazi pamodzi ndipo pitirizani kupita kumanja kwa masitepe 12 kapena kutalika kwa chipinda musanasinthe mbali.
3 - Kutsogolo Kwambiri
Imani pa nsanja yaying'ono kwambiri ndikukweza mwendo wakumanzere kunja kutsogolo. Lembani bondo lakumanja, kuyesa kubwezera kumapazi kumanzere ndikukweza kumbuyo. Yongolani ndi kubwereza mobwerezabwereza 12 kumbali iliyonse.
Bweretsani Kusintha 1 1-3 Times
4 - Sungani 2: Khwerero Ups
Imani kuseri kwa nsanja kapena masitepe 15-inchi, zolemera mu dzanja. Ikani phazi lakumanja pa sitepeyo, mutenge chidendene cha chidendene ndikukankhira chidendene kuti mubwere pa sitepe. Bwererani mmbuyo pansi ndi kubwereza mobwerezabwereza 12 musanasinthe mbali.
5 - Imfa Yomwe Imatuluka
Langizo lochokera m'chiuno ndi kuchepetsa kulemera kwa pansi (kumbuyo molunjika) pamene mukukwezera mwendo wakumanja molunjika kumbuyo kwanu kuti mupite msinkhu. Gwiritsani ntchito mwendo wa kudzanja lamanja kuti mubwerere ndi kubwereza mobwerezabwereza 12 musanayambe kusintha.
6 - Kutsekedwa Kwakufa Kwakufa
Muyeso lalikulu, ikani zolemera zolemera pansi pansi pa mapazi. Sewerani pansi (mawondo kumbuyo ndi kumbuyo) ndikunyamula zolemera pamene mukuyimirira. Sewerani mmbuyo, ikani zolemera pansi ndi kuimirira. Bwerezani mobwereza 12.
Bweretsani Chiwiri 2 nthawi zitatu
7 - Ikani 3: Lunge pa mpira
Ikani phazi limodzi pamwamba pa mpira kumbuyo kwanu (kwezani mpira pambali pa khoma ngati kuli kofunikira), gwirani mawondo ndi kutsikira kumtunda, kuweramitsa bondo kumbuyo kwa chala. Pangani chidendene kuti mubwerere mmbuyo ndikubwereza mobwerezabwereza 12, kenaka musinthe mbali.
8 - Kutsetsereka Mmbali Lunge
Ikani mbale ya pepala pansi pa phazi lakumanzere ndikugwira zolemetsa zolemera mu dzanja lamanzere. Ikani kulemera kwa mwendo ndikuweramitsa bondo pamene mutsekereza phazi lamanzere kumbali, kumanja kumanzere. Gwiritsani kulemera kwake pansi ndikuimirira, mutenge phazi mmbuyo. Bweretsani maulendo 12 kumbali iliyonse.
9 - Lunge Sweep
Yambani ndi miyendo yonse ndipo gwirani zolemera (kapena kettlebell ) mmanja onse awiri. Pivot ndi kutembenukira kumalo abwino, pamene mukuwombera pansi ndi dzanja lamanzere. Pambuyo kutsogolo, kusinthanitsa kulemera kwake ku dzanja lamanja ndikulowera kumanzere, kumatsikira kumtunda pamene ukulepheretsa. Pitirizani kusinthanitsa mbali pamene mukugwedeza kulemera ndi kupitirira (ngati mutapita patsogolo, mukhoza kuponyera kulemera kwina) pamwamba pa 12 kubwereza.
Bweretsani Kachitidwe 3 katatu
10 - Ikani 4: Hip Extensions
Pa maonekedwe ndi mawondo, ikani kulemera kwa bondo lakumanja. Finyani kulemera kwake ndikukweza mwendo wakumanja mpaka pamtunda wa digirii 90 ndikukankhira pansi pansi pa phazi. Lembani pansi ndi kubwereza mobwerezabwereza 12 musanayambe kusintha.
11 - Mapupa a mpira
Lembani mpira ndi zolemera m'chiuno. Finyani glutes kuti mutseke m'chiuno mpaka thupi likhale lolunjika ngati mlatho. Lembani pansi ndi kubwereza mobwerezabwereza khumi ndi awiri.
12 - Hamstring Rolls
Lembani ndi zidendene pa mpira ndikukweza m'chiuno. Pogwiritsa ntchito malowa, pezani mpira mkati ndi kunja kwa maulendo 12.
Bweretsani Kanthu 4 maulendo 1-3