Zochita Zabwino Kwambiri za Anthu Omwe Ali ndi Maondo Oipa

Zamkati

• Kuphedwa Kwaku Romania
• 3-Point Glute Kickback
• Kugawa Stance RDL (Romanian Deadlift)
• Glute Bridge
• Super Hydrant
• Kuthamanga kwa Kettlebell
• Mtundu Umodzi wa RDL
• Onaninso za

Ngati mukumva kuwawa kwa mawondo, zingakhale zokhumudwitsa kupeza masewera olimbitsa thupi omwe samapweteka koma amangofunabe ndikuwongolera zofunkha zanu. Takulandirani zolimbitsa thupi zisanu zabwino kwambiri kuphatikiza ma bonasi awiri omwe amakwaniritsidwa ngati muli ndi mawondo oyipa. Inde, zikutanthauza kuti palibe squats kapena mapapu! Ngakhale maondo anu ali OKWABWINO, kusunthaku kosangalatsa ndikothandiza pakusintha zomwe mumachita. (Chifukwa kuchita chimodzimodzi nthawi zonse kuli bwino, koma mudzawona zotsatira zina ndikusintha pang'ono zolimbitsa thupi.)

Momwe imagwirira ntchito: Chitani kusuntha kulikonse chifukwa cha kuchuluka kwa ma reps omwe awonetsedwa ndikubwereza kuzungulira kawiri kapena kawiri. Onerani kanemayo pamademo osunthika ndi maupangiri amapangidwe. (Mukufunanso kuti thupi lanu lizitengapo mbali? Yesani kulimbitsa thupi mozungulira dzanja motsatira.)

Mufunika: seti ya ma dumbbells apakatikati komanso kettlebell wapakati mpaka wolemera.

Kuphedwa Kwaku Romania

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi, ma dumbbells kutsogolo kwa chiuno, manja akuyang'ana mkati.

B. Yesani m'chiuno kuti muchepetse ma dumbbells kutsogolo kwa shins. Onetsetsani kuti mukusungabe gawo ndikubwerera molunjika poyenda konse.

C. Kwezani torso kuti mubwere kuyimirira.

Chitani mobwerezabwereza 15 mpaka 20.

3-Point Glute Kickback

A. Imani pa mwendo wakumanja, manja pamodzi pachifuwa pomwe phazi lamanzere likungoyenda pansi kuti liyambe.

B. Gwirani mwendo wakumanzere molunjika kumbali, kenako bwererani kukayamba.

C. Gwirani mwendo wakumanzere mozungulira kumbuyo, kenako bwererani kukayamba.

D. Kondani mwendo wakumanzere molunjika kumbuyo, kenako bwererani kukayambira. Ndiye 1 rep.

Chitani 10 mpaka 15 kubwereza. Sinthani mbali; bwerezani.

Kugawa Stance RDL (Romanian Deadlift)

A. Yambani mutagawanika: phazi lakumanzere kutsogolo, phazi lolimidwa pansi. Phazi lakumanja liri pafupi mainchesi sikisi kumbuyo, kukhazikika pa mpira wa phazi. Gwirani ma dumbbells kutsogolo kwa chiuno, manja akuyang'ana mkati.

B. Hinge m'chiuno kuti muchepetse ma dumbbells kutsogolo kwa shin yakumanzere. Onetsetsani kuti maziko azigwira ndikubwerera molunjika poyenda konse.

C. Kwezani torso kuti mubwere kuyimirira.

Chitani mobwerezabwereza 15 mpaka 20. Sinthani mbali; bwerezani.

Glute Bridge

A. Gona pansi ndi zidendene zobzalidwa ndi mawondo kuloza kuyamba.

B. Ndikukanikiza zidendene pansi, kwezani mchiuno, ndikufinya glutes pamwamba (gwirani sekondi imodzi).

C. Pang'onopang'ono tsitsani m'chiuno kuti musunthe kuchokera pansi, kenako kwezani m'chiuno kuti muyambe kubwerezanso.

Langizo: Kuti zikhale zovuta, pangani milatho ya mwendo umodzi: kwezani mwendo umodzi mlengalenga, ndikuyendetsa phazi linalo.

Chitani mobwerezabwereza 15 mpaka 20.

Super Hydrant

A. Yambani m'malo a tebulo, pazinayi zonse ndi chiuno pamwamba pa mawondo ndi mapewa pamwamba pa manja, pakati.

B. Kwezani bondo lakumanja kuchokera pansi ndikuchita chowongolera: kwezani bondo kumbali, ndikumapindika ma degree 90.

C. Bwererani kuti muyambe osakhudza bondo pansi, kenaka kwezani mwendo wakumanja chammbuyo ndi mmwamba, ndikuwerama pamakona a digirii 90 ndi phazi lopindika kotero kuti pansi pa phazi lakumanja ndikulozera padenga.

D. Bwererani kuti muyambe osakhudza bondo pansi. Ndiwoyimira m'modzi.

Chitani 10 mpaka 15 kubwereza. Sinthani mbali; bwerezani.

Kuthamanga kwa Kettlebell

A. Imani ndi mapazi phewa-mulifupi, kettlebell pansi, mikono-mtunda kutali ndi zala. Mangirirani m'chiuno ndikugwada pang'onopang'ono kuti mugwire pamwamba pa kettlebell ndi manja onse awiri.

B. Kukweza kettlebell chammbuyo pakati pa miyendo.

C. Tambasulani m'chiuno patsogolo mpaka mutayimirira, mukugwedeza kettlebell kutsogolo pafupifupi chifuwa.

D. Lolani kettlebell igwedezeke mmbuyo kupyola m'miyendo, m'chiuno kumbuyo, kenaka muyimenso. Pitirizani Kubwereza.

Malangizo a Fomu: Kumbukirani, uyu si squat - ndi hinge hinge. Payenera kukhala kochepa kupindika pamondo. Mphamvu zimayendetsedwa ndi m'chiuno mwanu, choncho muwatumizenso momwe mungathere pamene mukusunga msana wosalala komanso maziko amphamvu panthawi yonse yochita masewera olimbitsa thupi. (Ganizirani za kutumiza butt kumbuyo ndi kugwetsa pansi.)

Chitani mobwerezabwereza 15 mpaka 25.

Mtundu Umodzi wa RDL

A. Imani ndi phazi lamanzere, phazi lakumanja kumbuyo pang'ono, zala zakumaso zikukhudza pansi kuti zitheke. Gwirani cholumikizira kudzanja lamanja patsogolo pa mchiuno, kanjedza moyang'ana mkati.

B. Kumangirira m'chiuno, kutsika kwa dumbbell mpaka kutalika kwinaku ukukankha phazi lamanja kumbuyo. Sungani chiuno ndi mapewa mozungulira nthawi yonse yoyenda.

C. Sinthani mayendedwe oti mubwerere kuti muyambe.

Chitani mobwerezabwereza 15 mpaka 20. Sinthani mbali; bwerezani.

Osayiwala kulembetsa ku kanema wa Mike pa YouTube kuti muzichita masewera olimbitsa thupi kwaulere sabata iliyonse. Pezani zambiri za Mike pa Facebook, Instagram, ndi tsamba lake. Ndipo ngati mukuyang'ana kulimbitsa thupi kwa mphindi 30+, onani tsamba lake lolembetsa lomwe langobwera kumene MIKEDFITNESSTV.

Onaninso za