Zolimbitsa Thupi 15 Zomwe Sizimafuna Kulemera

Zamkati

• Kutentha
• Sakanizani machitidwe 4 mpaka 5 mwa masewera olimbitsa thupiwa (pun)
• 1. Wopanda
• 2. Kutembenuza kukweza mwendo
• 3. Wopanda khungu
• 4. Gawa squat
• 5. Kwererani
• 6. Zoyambitsa mwendo
• 7. Wopambana
• 8. Mlatho
• 9. Chigoba
• 10. Kudumpha kwakukulu
• 11. Plié squat
• 12. Mbalame jack
• 13. Mbali yammbali
• 14. thabwa lakumtunda
• 15. Mbalame zamphongo
• Kuzizira
• 3 Kusunthira Kulimbitsa Ulemerero

The glutes ndiye minofu yayikulu kwambiri mthupi, kotero kuwalimbitsa ndikumayenda mwanzeru - osati pa moyo watsiku ndi tsiku komanso momwe mungamvere mukamakweza zinthu zolemetsa kapena kukhala pansi kuyambira 9 mpaka 5 - kapena tikhale owona mtima, otalikirapo 5.

Osadandaula, simukusowa chilichonse chokongola kuti mupeze masewera olimbitsa thupi. M'malo mwake, simusowa zolemera kuti mugwire kumbuyo kwanu konse.

Kuti muwone zotsatira, malizitsani kuchita masewera olimbitsa thupi kawiri pamlungu. Mudzawona zotsatira pakangotha ​​mwezi umodzi kapena iwiri, palibe zolemera zofunika.

M'munsimu muli masewera olimbitsa thupi a 15 opanda zolemera zomwe zingapangitse ndikulimbitsa zomwe mumachita. Pitirizani kuwerenga kuti muphunzire kuchuluka kwa ma seti ndi reps omwe mukufuna kuti mukhale ndi chizolowezi chokwaniritsa.

Kutentha

Malizitsani mphindi 10 kuwala pang'ono kuti musadumphe. Izi zitha kukhala kuyenda mwamphamvu, kuthamanga, kupalasa njinga, kapena ngakhale kuvina mozungulira - chilichonse chomwe chimamveka bwino ndikupangitsa magazi anu kupopa.

Sakanizani machitidwe 4 mpaka 5 mwa masewera olimbitsa thupiwa (pun)

1. Wopanda

Kuchita masewera olimbitsa thupi ngati golide, squats amayenera kuchita chilichonse. Pitani pang'onopang'ono ndikuwongoleredwa, kuyang'ana mawonekedwe abwino, kulunjika kumbuyo kwanu m'njira yabwino kwambiri.

Mayendedwe:

1. Yambani ndi mapazi anu phewa-mulifupi ndikutambasula manja anu m'mbali mwanu.
2. Yambani kugwada, kubweretsa manja anu patsogolo panu ndikukankhira matako anu kumbuyo ngati mutakhala pampando. Onetsetsani kuti mawondo anu agwa, osati mkati, ndikuyimilira pomwe ntchafu zanu zikufanana ndi nthaka.
3. Mukafika mofanana, bwererani kumbuyo kuti muyambe ndi kulemera kwanu m'zidendene.
4. Bweretsani magulu atatu a maulendo 12.

2. Kutembenuza kukweza mwendo

Chinsinsi cha kukweza mwendo ndikutsegula glute pakamayenda, ndikulola kukankhira mwendo wanu kumwamba.

Mayendedwe:

1. Gonani pansi chafufumimba, ndikupumitsa nkhope yanu mikono yanu ili patsogolo panu.
2. Pogwiritsa ntchito glute yanu, kwezani mwendo wanu wakumanja pansi, mutenge mokweza momwe mungathere mukasunga m'chiuno mwanu pansi. Flex bondo lanu nthawi yonseyi.
3. Bwererani kuti muyambe.
4. Bweretsani maulendo 12 pa mwendo uwu, kenako musinthe. Maseti atatu athunthu

3. Wopanda khungu

Ma squts amakumana ndi gluteus medius, minofu yakunja, kuti muwonekere bwino. Kutsitsa squat wanu, kumverera kwambiri.

Mayendedwe:

1. Yambani ndi mapazi anu phewa-mulifupi ndikutambasula manja anu m'chiuno mwanu.
2. Yambani kugwada pansi, ndikutsika, yendetsani mwendo wanu wamanja kumbuyo ndi kumanzere mozungulira.
3. Pamene ntchafu yanu yakumanzere ikufanana ndi nthaka, kanizani chidendene chakumanzere ndikubwerera kuti muyambe.
4. Bwerezani kubwereza 12 mbali iyi ndikusintha miyendo.

4. Gawa squat

Sikuti ma squat ogawanika amangogwira ntchito zabwino zanu, amakutsutsani - bonasi ina.

Mayendedwe:

1. Tengani gawo lalikulu patsogolo ndi phazi lanu lamanja ndikugawa kulemera kwanu pakati pa mapazi anu.
2. Bwerani mawondo anu ndikukhala pansi, kuima pamene ntchafu yanu yakumanja ikufanana ndi nthaka.
3. Kokani kupyola phazi lanu lamanja, ndikumaliza magulu atatu a 12 obwereza.
4. Pitani ku phazi lanu lakumanzere ndikubwereza.

5. Kwererani

Masitepe ndi masewera olimbitsa thupi abwino, okuthandizani kuti musinthe bwino pamoyo watsiku ndi tsiku. Apangitsanso ma glute anu kukhala olimba.

Mayendedwe:

1. Imani ndi benchi kapena sitepe patsogolo panu.
2. Kuyambira ndi phazi lako lamanja, pita pabenchi, osangolumikiza phazi lako lamanzere kumtunda kwinaku ukulemera chidendene chakumanja.
3. Yendetsani phazi lanu lakumanzere pansi ndikukhala phazi lanu lamanja pa benchi.
4. Bweretsani magulu atatu a maulendo 12, ndikusintha miyendo.

6. Zoyambitsa mwendo

Ngakhale osalemera, zovuta zamiyendo zidzakhala zokhumudwitsa tsiku lotsatira.

Mayendedwe:

1. Yambani pazinayi zonse, manja anu molunjika pansi pamapewa anu ndi mawondo anu molunjika m'chiuno mwanu. Sungani khosi lanu osalowerera ndale ndikulimbitsa maziko anu.
2. Kuyambira ndi mwendo wakumanja, kwezani bondo lanu, ndikutumiza phazi lanu lakumanja kumbuyo kwanu, kuti bondo lanu lisinthe.
3. Finyani glute yanu pamwamba, ndikutsitsa mwendo wanu kuti muyambe. Onetsetsani kuti mchiuno mwanu mukhale mozungulira pansi poyenda.
4. Malizitsani kubwereza 12 kumanja, kenako 12 kumanzere. Bwerezani kwa magulu atatu.

7. Wopambana

Kuchita masewerawa kumathandizira unyolo wanu wonse wam'mbuyo, kuphatikiza ma glutes. Kuwapanikiza pagululi kumawathandiza kuchita bwino.

Mayendedwe:

1. Gonani pansi ndi manja anu ndi miyendo yanu.
2. Kwezani chifuwa chanu ndi miyendo yanu pansi kwambiri momwe angayendere. Sungani khosi lanu.
3. Bwererani kuti muyambe. Bwerezani kwa magulu atatu a maulendo 12.

8. Mlatho

Pomwe ma squat amakakamiza kumbuyo kwanu, mlatho umakupatsani mwayi wolimbana ndi ma glute ndi ma hamstrings anu opanda kupindika kumbuyo.

Mayendedwe:

1. Gona pansi, mawondo atapinda ndi mapazi pansi. Manja anu ayenera kukhala mbali yanu ndi manja anu pansi.
2. Ndikudutsa zidendene zanu, kwezani thupi lanu pansi, ndikupanga mzere wolunjika pakati pa thupi lanu lakumtunda ndi mawondo.
3. Konzani mutu wanu pamagulu onsewa ndikufinya pamwamba.
4. Bwererani kuti muyambe. Bweretsani magulu atatu a maulendo 12.

9. Chigoba

Zochita zina zomwe zimamenya gluteus medius - minofu yofunikira yokoka mwendo wanu kutali ndi midline. Izi zitha kuwoneka zosavuta koma ndizothandiza.

Mayendedwe:

1. Gonani kumanja kwanu mawondo anu atapindidwa ndi miyendo yanu atapendekeka pamwamba pa wina ndi mnzake. Gwirani dzanja lanu lamanja, bweretsani dzanja lanu kumutu ndikukweza thupi lanu lakumtunda.

2. Kuyika mapazi anu palimodzi ndikugwada mawondo, kwezani mwendo wanu wakumanja mmwamba momwe ungathere.

3. Pang`onopang`ono kubwerera kuyamba. Bwerezani ma reps 10, kenako sinthani mbali. Maseti atatu athunthu

10. Kudumpha kwakukulu

Zochita za pometometric ngati kulumpha kwakukulu kumafunikira mphamvu zambiri kuti muchite, makamaka chifukwa simukuyamba. Kugwiritsa ntchito ma gluti anu ndi ma quads kuphulika mmwamba ndikumachita masewera olimbitsa thupi.

Mayendedwe:

1. Yambani kuyimilira ndi mapazi anu phewa-mulifupi ndikutambasula manja anu m'mbali mwanu.

2. Khalani pansi pang'ono ndipo, mwamphamvu, tulukani momwe mungathere, pogwiritsa ntchito mikono yanu kuti mupite patsogolo.

3. Yendetsani pang'onopang'ono pamiyendo ya mapazi anu. Nthawi yomweyo khalani pansi pang'ono ndikudumphiranso patsogolo.

4. Lembani magulu atatu a maulendo 8 mpaka 10.

11. Plié squat

Kuvina kovina, squi squi ndi ntchafu yamkati komanso yotentha.

Mayendedwe:

1. Yendetsani panja ndikulumikiza zala zanu.

2. Yambani kugwada pansi, mutakhazikika pansi mpaka komwe mungapite.

3. Kokani zidendene, ndikufinya ntchafu zanu zamkati ndikuwonekera pamwamba.

4. Lembani magulu atatu a maulendo 12.

12. Mbalame jack

Part cardio, gawo lamphamvu, ma jack squat amakupatsani zabwino kwambiri padziko lonse lapansi. Dziyesereni kuti muchepetse m'munsi ndi rep.

Mayendedwe:

1. Yambani kuimirira, mapazi pamodzi ndi mikono yanu yowongoka ndipo manja atsekereza kumbuyo kwa mutu wanu.

2. Pitani pansi ndipo akafika kumtunda, khalani pansi nthawi yomweyo, sungani manja anu pomwe ali.

3. Onjezani miyendo yanu ndikudumphira mapazi anu pamalo oyambira, kenako nkubwereranso.

4. Lembani magulu atatu a maulendo 12.

13. Mbali yammbali

Ndikofunika kugwiritsira ntchito minofu yanu mu ndege zonse zoyenda. Mbali yam'mbali imagunda mbali zamiyendo yanu ndi ntchafu zanu zamkati ndi zakunja.

Mayendedwe:

1. Yambani kuyimirira ndi mapazi anu pamodzi ndi mikono yanu patsogolo panu.

2. Yendetsani phazi lanu lakumanja molunjika mbali yanu, mukugwadira bondo lanu ndikukankhira bumbu lanu kumbuyo pamene mukupita. Sungani mwendo wanu wamanzere molunjika ndikuimirira.

3. Kokani phazi lanu lakumanja, kuwongola mwendo wanu wakumanja ndikubwerera kuti muyambe.

4. Bweretsani seti zitatu za 12 zobwereza.

14. thabwa lakumtunda

Tonsefe timadziwa momwe matabwa alili opindulitsa mthupi lanu lonse - thabwa lakumwamba silimodzimodzi. Mukusuntha uku, ma glute anu akugwira ntchito molimbika kuti athane ndi thupi lanu pansi.

Mayendedwe:

1. Yambani kukhala mutatambasula miyendo yanu, kumbuyo mutapinda mmbuyo ndi mikono yanu molunjika, mitengo ya kanjedza pansi ndi zala zanu zikumayang'ana matako anu.

2. Lembani mpweya ndipo, pogwiritsa ntchito maziko anu, dzikankhireni pansi kuti thupi lanu lipange mzere wolunjika kuchokera kumutu mpaka kumapazi. Lolani mutu wanu ubwerere mmbuyo kotero kuti khosi lanu likugwirizana ndi msana wanu. Gwirani apa.

3. Yambani ndi zowonjezera zowonjezera 10- mpaka 15 ndikugwiranso bola ngati mutha kukhala ndi mawonekedwe oyenera.

15. Mbalame zamphongo

Kuthamangitsa mu squat kumawonjezera nthawi pansi pamavuto, zomwe zikutanthauza kuti ntchito yochulukirapo pamalipiro ndi kulipira kwakukulu.

Mayendedwe:

1. Lowani pamalo olimba, mapazi m'lifupi mwa phewa ndikulumikizana patsogolo panu.

2. Khalani pansi, ndipo mmalo mokwera mmbuyo, kwezani kochepera theka ndikubwerera pansi.

3. Malizitsani magawo atatu a nyemba 20.

Kuzizira

Tambasula kapena thovu pambuyo pophunzira kuti mupatse minofu yanu TLC. Wotitsogolera pakupukutira thovu ndi malo abwino kuyamba.

3 Kusunthira Kulimbitsa Ulemerero

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Mutsatireni pa Instagram.