Zochita Zabwino Kwambiri Zolowera Gluteus Medius

Zamkati

• Kulemera konyamula akufa
• Ikani pa moyo watsiku ndi tsiku
  
• Njira yotsogola
• Kukula kwa mchiuno
• Njira yotsogola
• Lunge
• Njira yotsogola
• Bridge
• Njira yotsogola
• Masekeli olemera
• Njira yotsogola
• Kutenga
• 3 Kusunthira Kulimbitsa Ulemerero

Gluteus medius

Gluteus, yemwenso amadziwika kuti zofunkha zanu, ndiye gulu lalikulu kwambiri la minofu m'thupi. Pali akatumba atatu omwe ali kumbuyo kwanu, kuphatikiza gluteus medius.

Palibe amene ali ndi malingaliro akumbuyo koyang'ana kumbuyo, koma zofunkha zolimba ndizofunika kwambiri ku thanzi lanu kuposa zokongoletsa: Mitsempha yanu ndi minofu yamphamvu kwambiri mthupi lanu ndipo imayambitsa mayendedwe amchiuno ndi ntchafu. Izi zikuphatikiza kukhala, kuyenda, kuthamanga, ndi zina zambiri.

Tsoka ilo, nthawi zina mumayiwala kugwiritsa ntchito bwino glutes m'malo mwake kudalira kumbuyo kwanu.

Kodi inu kapena munthu wina amene mumamudziwa adavulaza msana wawo pokweza china cholemetsa? Mwayi wake, kuvulala kunachitika chifukwa ma glute sanachite nawo. Kukongola kwanu kuyenera kukhala kukweza zolemetsa, osati msana wanu!

Kulimbitsa malowa kumafunikira mawonekedwe abwino ndi kusinkhasinkha. Muyenera "kuuza" zomwe mwachita kuti zitheke - atha kukhala aulesi.

Kulemera konyamula akufa

1. Imani ndi mapazi anu ofanana ndi m'lifupi mwake. Ngati mumakhala omasuka, mutha kukhala ndi ma dumbbells owala.
2. Sungani msana wanu nthawi yayitali ndikuyang'ana patsogolo. Mapewa anu ayenera kumbuyo ndi pansi.
3. Finyani zonyezimira pamene mukudumpha kuchokera mchiuno, ndikupinda mawondo anu kuti mpando wanu ufike kumbuyo kudutsa zidendene zanu. Pewani mtima wofuna kuzungulira msana wanu kuti "muchepetse kunenepa."
4. Lolani ma glutes ndi mimba yanu kuwongolera kutsika kwanu ndi kukwera kwanu.

Mutha kuwonjezera kulemera pang'onopang'ono mukayamba kumva kulimba komanso kukhala omasuka.

Langizo: Pofuna kuti msana wanu usasinthike, ingoganizirani kuti muli ndi mzati womangidwa mozungulira torso lanu.

Ikani pa moyo watsiku ndi tsiku

1. Kukweza akufa kumagwira ntchito modabwitsa ndipo kuyenera kugwiritsidwa ntchito pamoyo watsiku ndi tsiku. Umu ndi momwe mungatengere chilichonse cholemera pansi. Yesetsani kugwiritsa ntchito glutes, core, ndi quads tsiku lililonse kuti muwonetsetse msana wathanzi.

Njira yotsogola

Yesani mwendo umodzi:

1. Bwererani kumbuyo ndi mwendo umodzi, sungani phazi lanu, ndipo gwiritsani ntchito glutes anu kukweza mwendo wanu pamene mukudutsa patsogolo kuchokera m'chiuno.
2. Yang'anani m'chiuno mwanu. Asungeni mulingo ndikupewa kulola kulemera kwa thupi lanu kukhazikika m'chiuno mwanu.

Kukula kwa mchiuno

1. Yambani pazinayi zonse ndi mawondo anu molunjika m'chiuno mwanu ndi manja anu pansi pamapewa anu.
2. Sungani mimba yanu mkati, mapewa kumbuyo ndi pansi, ndi msana wanu mu mzere wautali. Ikani chopepuka (3- mpaka 8-mapaundi) dumbbell mu khola la bondo lanu lamanzere.
3. Gwiritsani ntchito mphamvu yakumanja kwanu koyenera kuti musinthe komanso mphamvu yakumanzere kwanu kuti mukweze mwendo wanu.
4. Flex phazi lako ndikukweza bondo lako pang'ono kuposa chiuno chako. Sungani bwino pogawa thupi lanu chimodzimodzi m'manja ndi bondo lanu lotsika.
5. Bwerezani nthawi 10 ndikusintha mbali. Bweretsani seti 2 mpaka 3.

Langizo: Tulutsani pamene mukukweza mwendo wanu. Sungani khosi lanu lalitali. Kuti nthiti zanu zisamayende pansi, taganizirani kuti mukuyendetsa tiyi kumbuyo kwanu.

Njira yotsogola

Onjezerani nyemba 10 mpaka 15 pokweza mwendo. Komanso, mutha kugwiritsa ntchito gulu lotsutsa. Mangirirani ndi manja anu ndikumangirira kuzungulira phazi lanu. Bwerezani mayendedwe omwewo ndi kukana kwina.

Lunge

Uku ndikusuntha kwakukulu komwe kumayendetsa miyendo yanu ndi glutes. Nthawi zina kupuma molondola kumakhala kovuta, chifukwa chake musanawonjezere zolemera, yesani mapapu ochepa poyamba.

1. Yambani ndi mapazi anu kufanana ndi phazi limodzi pafupi mamita awiri kapena atatu kutsogolo kwa linzake. Tsatirani mchiuno mwanu kutsogolo.
2. Yesetsani kuyang'anitsitsa kutsogolo kwanu mozungulira ndikumanja kwanu.
3. Chepetsani theka mpaka pansi mwa kupindika miyendo yonse mofananamo ndikusunga torso yanu. Pewani chilakolako chokhala ndi mphamvu kudzera mu izi. Kuchedwa kuli bwino pamafomu anu ndipo kumafuna kulimba mtima.
4. Chitani mapapu 5 mpaka 10 mbali iliyonse.

Langizo: Ingoganizirani kuti m'mbuyo mwanu mukutsetsereka khoma ndikuyang'anitsitsa china chake kutsogolo kuti chikuthandizeni kukhala olimba.

Njira yotsogola

Yesani kusinthasintha kwamapapu ndikuwonjezera kubwereza kwanu. Dziwani za kuwongolera bondo lanu mpaka m'chiuno ndi chala. Ikani bondo lanu lakumaso kumbuyo kwa phazi lanu, ndikutsata molunjika kutuluka kwanu.

Bridge

Kusunthaku ndikofunika kwambiri pa masewera olimbitsa thupi. Mumagwiritsa ntchito mutu wanu, miyendo, ndi mikono. Imaperekanso kumtunda kwanu ndizowonjezera zina zofunika kwambiri.

1. Yambani kumbuyo kwanu ndi manja anu molunjika m'mbali mwanu ndikugwada. Miyendo yanu iyenera kukhala yotalikirana ndi nkhonya.
2. Chotsani msana wanu pamphasa, kuyambira ndi mchira wanu, ndikwezani m'chiuno mpaka mutamve kulemera kwanu paphewa. Sungani mtima wanu.
3. Finyani ma glute anu ndikusungitsa ntchafu zanu zamkati. Thupi lanu likakwezedwa ndipo chiuno chanu chikukhala cholimba, fikani mwendo umodzi kulinga.
4. Yambani ndi kukweza mwendo kosinthana, 4 mbali iliyonse. Tsitsani thupi lanu ndikubwezeretsanso mlatho wanu. Bwerezani katatu kapena kasanu ndi kamodzi.

Njira yotsogola

Sungani mwendo wanu kukwezedwa ndi ma gluti oponyedwa ndikunyamula chala chanu chakumaso kasanu. Bweretsani seti 3 mpaka 5.

Masekeli olemera

Kusunthaku ndi chiwopsezo chachikulu chofunkha. Ilinso ndi bonasi yokhala wolimba, zomwe zikutanthauza kuti zitha kuwotcha zopatsa mphamvu zazikulu.

1. Yambani ndi miyendo yanu paphewa-mulifupi. Gwirani kettlebell kapena dumbbell mkatikati mwa torso yanu, ndi zigongono zanu zikufikira mbali. Sungani mapewa anu pansi ndikukhala pachimake. Sungani chifuwa chanu moimirira.
2. Mukatsika, ganizirani zofikira ndi mawondo anu. Lolani mpando wanu kuti ufikire kumbuyo pang'ono pamene chiuno chanu chimasinthasintha ngati kuti mukufuna kukhala pansi.
3. Yambani ndi magawo atatu a 8 mpaka 10. Pamene izi zikukhala zosavuta, onjezerani kunenepa.

Njira yotsogola

Ma squat ofananira nawo ndi squat yofananira, koma mutayimilira, pitani kumanzere ndikubwerera. Bwererani pakatikati, khalani kumanja, ndipo squat. Kumbukirani mwendo wanu, bondo, ndi mapazi. Onetsetsani kuti mukuyendetsa mawondo anu ndi zala zanu motsatira njira yomweyo.

Kutenga

Ndikofunika kuyamba pang'onopang'ono ndi chizolowezi chilichonse chochita masewera olimbitsa thupi chomwe ndi chachilendo kwa inu. Lolani thupi lanu kuti likhale ndi nyonga yoyenera ndi chipiriro musanawonjezere kulemera kwina ndi kubwereza.

Tonsefe timakhala okondwa kuyambitsa pulogalamu yatsopano, ndipo nthawi zina zimakhala zovuta kuti tisapite "kunja" tikamafuna zotsatira zapompopompo. Khalani oleza mtima ndikukonzekera ulendo wanu.

Kumbukirani kuti kuvulala kumachitika thupi likatopa. Komanso, kulola tsiku limodzi kapena awiri kuti musinthe musanabwereze kulimbitsa thupi kumeneku kumakupatsani mwayi wabwino kwambiri wazotsatira.

Sakanizani kulimbitsa thupi kumtunda ndi kulimbitsa thupi pakati pa kulimbitsa thupi kwanu kuti mukhale olimba komanso olimbitsa thupi.

Chofunika koposa, kondani thupi lanu ndipo kumbukirani kupumula, kudya bwino, ndi kutambasula. Samalani thupi lanu, ndipo lidzakusamalirani.

3 Kusunthira Kulimbitsa Ulemerero