Thupi Labwino Kwambiri Lotsika Kutulutsa Ulemelero Wanu ndi Hamstrings

Zamkati

• Magulu Atatu Oopseza
• One-Leg RDL + Burnout Hops
• Kugwada Pompo Kugunda
• Drop 'n' Kick Yake
• Super Hydrants + Hip Circle Burnout
• Onaninso za

Zochita zolimbitsa thupizi zimakhala ndi zochitika zisanu ndi chimodzi zabwino kwambiri zochepetsera theka lanu lonse lakumunsi: machitidwe abwino kwambiri a ntchafu kuti muwongolere ma glute, hamstrings, matako, mkati, ndi ntchafu zakunja. Tidzagwira ntchito zonse.

Kuchita masewerawa kwa mphindi 10 ndichosangalatsa komanso chosakanikirana cha zolimbitsa thupi zolimbitsa thupi pamodzi ndi ma plyometric (kulumpha maphunziro). Sizingogwira ntchito miyendo yanu, komanso mudzakulitsa kugunda kwa mtima wanu ndikuwotcha mafuta ambiri panthawiyi. Bonasi: Zitha kuchitika kulikonse, nthawi iliyonse, popanda zida zofunikira.

Dutsani mpweya kamodzi, kapena ngati mukufuna thukuta lochulukirapo, mubwereze kamodzi kapena kawiri kwa kutentha kwa mphindi 20 mpaka 30 kwamisala. Ngati mukufuna kuwonjezera ntchito zina zapathupi pakusakaniza, phatikizani zolimbitsa thupi izi ndi masewera olimbitsa thupi amphamvu awa. Mukufuna kutsata zofunkha zanu? Onjezani zolimbitsa thupi zolimbitsa mphindi 10. (Chifukwa, ICYMI, kukhala ndi bumbu lolimba ndikofunikira pazinthu zambiri kuposa kungowoneka bwino.) Mukufuna kuwonjezera moto wina m'ntchafu zanu zamkati? Onjezerani kuphulika kwa ntchafu kwamphindi zisanu.

Magulu Atatu Oopseza

A. Yambani kuyimirira ndi mapazi limodzi, mikono itakumbatidwa patsogolo pachifuwa.

B. Lowetsani mu squat yopapatiza, chiuno chomira chobwerera kumbuyo kuti mawondo asadutse patsogolo zala zakumbuyo.

C. Yembekezerani kutera ndi mapazi ngati m'chiuno kupingasa, nthawi yomweyo kutsikira kumalo okhala.

D. Dumphirani kuti mutsike ndi mapazi otalikirana kuposa m'lifupi mwake m'chiuno, zala zolozera, kutsika mu sumo squat.

E. Chiyembekezo chobweretsa mapazi limodzi kuti muyambenso kuyambiranso. Bwerezani kwa mphindi imodzi.

One-Leg RDL + Burnout Hops

A. Imani pa mwendo wakumanja, mwendo wakumanzere pamalo othamanga kwambiri ndi ntchafu yofanana ndi pansi ndikugwada mozungulira ngodya ya 90-degree.

B. Mangirirani m'chiuno kuti mudalire patsogolo, ndikutambasulira mwendo wamanzere kumbuyo ndikutambasulira manja, ma biceps ndimakutu. Khalani m'chiuno lalikulu.

C. Kwezani torso kuti muyambe, kuyendetsa dzanja lamanja kutsogolo pomwe bondo lakumanzere likubwera. Bwerezani kwa masekondi 30.

D. Onjezani chikwangwani kumiyendo yakumanja pomwe bondo lakumanzere lili pamtunda wapamwamba. Bwerezani kwa masekondi 15. Sinthani mbali; bwerezani.

Kugwada Pompo Kugunda

A. Yambani kugwada pa mwendo wakumanja ndi phazi lakumanzere pansi. Tembenuzirani kumanja pomwe phazi likuloza kumanzere ndi zala zazing'ono zomwe zingwe zili pansi.

B.Kanikizani phazi lakumanzere kuti muyime, ndikukankhira phazi lakumanja kumbali.

C. Ikani phazi lakumanja kumbuyo kumanzere kuti muchepetse kumbuyo kuti muyambe, kugogoda bondo lamanja pansi. Bwerezani kwa masekondi 45.

D. Imani kaye pamwamba pa kumenya ndikugwedeza mwendo wakumanja mmwamba ndi pansi kwa masekondi 15. Sinthani mbali; bwerezani.

Drop 'n' Kick Yake

A. Yambani kukhala pansi ndi mawondo onse kumanja, kutsamira kudzanja lamanzere. Kusamala pakati pa bondo lamanzere ndi dzanja lamanzere.

B. Kokani bondo lamanja chakumapeto kwa chifuwa.

C. Sindikizani mchiuno ndikukankhira mwendo wamanja kumbali ndi phazi losinthasintha. Bwerezani kwa masekondi 45.

D. Gwirani pamwamba pomwe mwakankhira, ndikunyamula mwendo wakumanja wowongoka ndikutsika kwa masekondi 15. Sinthani mbali; bwerezani.

Super Hydrants + Hip Circle Burnout

A. Yambani pa tebulo lapamwamba. Kwezani mwendo wakumanja chammbuyo ndikukwera m'mwamba, wopindika pangodya ya 90-degree ndi phazi losunthika kotero kuti pansi pa phazi lamanja likuloza kudenga.

B. Kwezerani mwendo wakumanja, kenaka musunthire kumanja, kufalikira mopingasa kuchokera m'chiuno, phazi likungoyendabe pansi.

C. Bwererani kuti muyambe, koma osakhudza bondo lamanja pansi. Bwerezani kwa masekondi 45.

D. Gwirani malo achitatu (mwendo wakumanja watambasulidwa mbali) ndikusunthira phazi m'magulu ang'onoang'ono patsogolo. Chitani 10 reps. Sinthani malangizo ndikuchita zina 10. Sinthani mbali; bwerezani.

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