Zochita 9 za maphunziro aulemu kunyumba

Zamkati

• Momwe mungapangire maphunziro apamwamba kunyumba
• 1. Mlatho
• 2. Mlatho wokwera mwendo
• 3. Kutalika kuchokera kumapazi mpaka kudenga
• 4. Kukwera kwa mwendo wotsatira
• 5. Squat wachikale
• 6. squat Chibugariya
• 7. Mbali squat
• Zomwe muyenera kuchita mukaphunzitsidwa
• 1. Kukumbatira miyendo yanu
• 2. Pindani msana wanu

Maphunziro a glute oti muchite kunyumba ndi osavuta, osavuta komanso amakulolani kuti mugwire ntchito yolemetsa, yayikulu komanso yocheperako, kuphatikiza pa ng'ombe, ntchafu ndi gawo lakumbuyo ndi lakumbuyo kwa mwendo, kudzera pazolimbitsa thupi zomwe mungachite kapena popanda kugwiritsa ntchito zolemera.

Zochita izi zimathandizira kukulitsa mphamvu ya minofu, kulimbana ndi cellulite ndikusiya zovuta koma zosakhazikika. Kuphatikiza apo, ma glutes ndi gawo limodzi mwazomwe zili, lomwe ndi gulu la minofu yomwe imathandizira kuthandizira ndikukhazikika kwa thupi, kukulitsa kukhazikika ndi kuthandizira m'chiuno.

Kuti muchite masewera olimbitsa thupi, ndikofunikira kuzindikira momwe thupi limakhalira komanso zolepheretsa thupi kuti lipewe kuvulala kwamtundu uliwonse monga kupweteka kwa msana kapena gluteal tendonitis. Chifukwa chake, kuwunika kwachipatala ndi chitsogozo kuchokera kwa wophunzitsa zakuthupi nthawi zonse zimalimbikitsidwa.

Momwe mungapangire maphunziro apamwamba kunyumba

Maphunziro aulemerero kunyumba amatha kuchitika 1 mpaka 3 pa sabata, mu 2 mpaka 5 sets ya kubwereza 10 mpaka 20, kutengera zolimbitsa thupi. Chofunikira ndikusankha kuyambira 4 mpaka 6 pa masewera olimbitsa thupi.

Ndikofunikira, musanayambe maphunziro, kuti muzitha kutentha kuti minyewa yanu igwire bwino ntchito, kuyambitsa kufalitsa ndi kupewa kuvulala. Njira yabwino yothetsera kutentha ndi kuyimirira ndikukweza mwendo umodzi, wopindika pa 90 degree m'chiuno mwako, kusinthana miyendo yanu ngati kuti mukuyenda pamalo omwewo kwa mphindi 5. Njira ina ndikwera masitepe kwa mphindi 5, mwachitsanzo.

Zina mwazochita zolimbitsa thupi kunyumba ndi:

1. Mlatho

Kuti muyambe maphunziro a glute, kulimbitsa thupi bwino ndi mlatho, chifukwa umathandiza kukhazikika pakatikati pogwiritsira ntchito ma glutes, kumbuyo ndi pamimba, kuwonjezera pokhala mtundu wina wa kutenthetsa minofu.

Momwe mungapangire: gona chagada, manja anu ali mu mzere ndi thupi lanu, pindani mawondo anu ndikuthandizira mapazi anu pansi ndi zidendene zanu mogwirizana ndi bondo lanu. Gwirani mimba yanu ndi matako anu ndikukweza mchiuno mwanu mpaka thupi lanu lipange mzere wolunjika kuchokera pa mawondo anu mpaka kumutu. Gwirani malowa masekondi 5 mpaka 10 ndikutsitsa mchiuno mwanu. Mutha kupanga ma 2 kapena 3 seti ya kubwereza 8 mpaka 10 iliyonse.

Yankho ndi kulemera: mlathowu sufuna zolemera, koma mutha kugwiritsa ntchito mpira wolimbitsa thupi pansi pa phazi lanu kuti mukulitse zovuta zolimbitsa thupi ndikugwira ntchito moyenera.

2. Mlatho wokwera mwendo

Mlatho wokwera mwendo umathandizira kulimbitsa ma glutes, pamimba ndi kumbuyo, kuwonjezera pakukhazikitsa bata m'chiuno.

Momwe mungapangire: gona chagada, manja anu ali mu mzere ndi thupi lanu, pindani mawondo anu ndikuthandizira mapazi anu pansi ndi zidendene zanu mogwirizana ndi bondo lanu. Gwirani mimba yanu ndi matako anu ndikukweza mchiuno mwanu mpaka thupi lanu lipange mzere wolunjika kuchokera pa mawondo anu mpaka kumutu. Kwezani mwendo umodzi, osalola kuti chiuno chanu chigwere pansi pakati pobwereza. Bweretsani mwendo pamalo oyambira ndikubwereza mayendedwewo ndi mwendo wina. Mutha kupanga ma 2 kapena 3 seti yobwereza 15 mpaka 20 iliyonse.

Yankho ndi kulemera: pini yolimba ingagwiritsidwe ntchito pa mwendo uliwonse kulimbikitsa zolimbitsa thupi.

3. Kutalika kuchokera kumapazi mpaka kudenga

Kukwera kwa phazi mpaka kudenga ndi njira yabwino kwa ma glutes, chifukwa imagwira ntchito mwamphamvu komanso pokana. Kuphatikiza apo, zimathandiza kulimbitsa mimba ndi miyendo.

Momwe mungapangire: imani pazinayi zonse, ndi mawondo otambalala m'chiuno ndi mikono molunjika mapewa. Kwezani phazi limodzi kupita kudenga, kuti bondo likhale lopindika. Samalani kuti musakhazikitse kumbuyo, zomwe ziyenera kukhala zowongoka nthawi zonse. Bweretsani mwendo pamalo oyambira. Bwerezani kusuntha uku nthawi 15 mpaka 20 pa mwendo uliwonse pamaseti 4 mpaka 5. Njira imodzi yopezera zovuta zolimbitsa thupi ndikupanga mayendedwe achidule, kusunga mwendo nthawi zonse pamwamba, osabwerera poyambira.

Yankho ndi kulemera: Alonda a shin angagwiritsidwe ntchito, m'modzi mwendo uliwonse, kulimbitsa minofu.

4. Kukwera kwa mwendo wotsatira

Kukwera kwamiyendo yotsatira kumathandizira kulimbikira ndi kulimbitsa ma glute, kupatula kulimbikitsa miyendo ndi mimba.

Momwe mungapangire: gwirani manja anu ndi mawondo anu pansi kuti msana wanu ukhale wowongoka komanso ndi mimba yanu itengeke. Kwezani mwendo umodzi kumbali mpaka mchiuno, osamala kuti musapinde msana. Bwerezani kusuntha uku nthawi 15 mpaka 20 pa mwendo uliwonse pamaseti 4 mpaka 5.

Yankho ndi kulemera: Alonda a shin angagwiritsidwe ntchito, m'modzi mwendo uliwonse, kulimbitsa maphunziro ndi minofu.

5. Squat wachikale

Squat ndi masewera olimbitsa thupi omwe amagwira ntchito glutes, ntchafu, ng'ombe, kumbuyo kwa miyendo ndi pamimba.

Momwe mungapangire: kuimirira, mutambasule mapazi anu, mu mzere ndi mapewa anu. Msana uyenera kukhala wowongoka nthawi zonse ndipo pamimba pakhazikika. Pepani pang'ono ndikukhotetsa mawondo anu, ndikupendeketsa mutu wanu patsogolo pang'ono ndikukankhira bumbu lanu kumbuyo, ngati kuti mukhala pampando wosaoneka. Tsikira mpaka mawondo ali pamakona a 90-degree ndipo osapitilira nsonga ya phazi. Bwererani pamalo oyambira. Chitani seti zitatu zobwereza 20 ndikupuma kwamphindi 1 pakati pa seti.

Yankho ndi kulemera: itha kugwiritsidwa ntchito ngati cholemera cha dumbbell kapena mpira wa ketulo ndipo, ngati mulibe, mutha kuyika phukusi limodzi kapena angapo 1 kg ya mpunga kapena nyemba mchikwama. Tengani kulemera kwake ndi mikono iwiri patsogolo pa thupi lanu ndikupita koyenda pansi ndi mikono yanu yolumikizana ndi thupi.

6. squat Chibugariya

Squat ya ku Bulgaria ndi imodzi mwamagwiridwe antchito abwino kwambiri ogwiritsira ntchito zotupa ndi ntchafu, kukonza kulimbitsa minofu ndikutambasula, komanso kukonza kusinthasintha kwa thupi.

Ntchitoyi ili ndi mwayi wopereka zocheperako pamunsi, popeza mwendo umodzi umagwira ntchito nthawi imodzi.

Momwe mungapangire: kumbuyo kwanu, gwirizani mwendo umodzi pampando kapena pa benchi, phazi linalo pansi. Flex bondo la mwendo lomwe likutsalira pansi, kutsika ngati kuti mukugwada kuti mupange ngodya ya 90 degree. Bwererani pamalo oyambira. Ndikofunika kuti msana wanu ukhale wowongoka komanso kuti mapazi anu ndi chiuno zigwirizane. Chitani ma seti atatu obwereza khumi ndi mwendo uliwonse, kupumula mphindi 1 pakati pa seti iliyonse.

Yankho ndi kulemera: Mutha kugwiritsa ntchito chofufumitsira dzanja lililonse kuchita squats kapena kugwiritsa ntchito botolo lanyama lodzaza madzi kapena mchenga kapena phukusi la 1 kg ya mpunga kapena nyemba, mwachitsanzo.

Onani njira zina zopangira squats kuti mulimbitse glutes anu ndi momwe mungachitire.

7. Mbali squat

Squat wammbali ndi njira ina yolimbikitsira glutes ndi ntchafu, kuwonjezera pakugwira mkati mwa miyendo.

Momwe mungapangire: imirirani ndi mapazi anu mulifupi mchiuno. Yendani chammbali ndi mwendo umodzi ndikukankhira m'chiuno mmbuyo. Ndikofunika kuti bondo lanu likuloza kutsogolo kumapazi anu. Lonjezani mwendo wina ndi phazi lanu nthawi zonse pansi. Kwezani mwendo wopindika, kubwerera kumalo oyambira. Bwerezani mayendedwe kasanu ndi kawiri mpaka kasanu ka 2 mpaka 3 pamiyendo iliyonse.

Yankho ndi kulemera: Mutha kugwiritsa ntchito cholembera ngati cholemera, ngati mulibe, mutha kuyika phukusi limodzi kapena angapo 1 kg ya mpunga kapena nyemba mchikwama. Tengani kulemera kwake ndi mikono iwiri patsogolo pa thupi lanu ndikupita koyenda pansi ndi mikono yanu yolumikizana ndi thupi. Njira ina yabwino yolimbikitsira kugwira ntchito kwa minofu ndikugwira ntchito bwino ndikugwiritsa ntchito theka mpira.

Zomwe muyenera kuchita mukaphunzitsidwa

Pambuyo pakuphunzitsidwa bwino, kutambasula kuyenera kuchitidwa kuti muchepetse minofu, kulimbitsa minofu ndikupewa kuvulala.

Kutambasula kwa ma glutes kuyenera kuphatikizira ma glutes apakati, okwera komanso osachepera. Kuti muchite izi, sikofunikira kugwiritsa ntchito zolemera.

1. Kukumbatira miyendo yanu

Kukumbatira kwa miyendo kuyenera kuchitika pansi, kulola kutambasula minofu yapakatikati, yocheperako komanso yayikulu, kuphatikiza m'chiuno, miyendo ndi kumbuyo.

Momwe mungapangire: kugona pansi ndi mimba yako mmwamba ndi kupinda miyendo yanu, kuigwira ndi manja anu kwa masekondi 20 mpaka 30. Bwerezani mayendedwe katatu. Njira inanso ndikukumbatira mwendo umodzi nthawi imodzi, kusunga mwendo wina wowongoka, ngati zingatheke.

2. Pindani msana wanu

Kutambasula uku, kumakuthandizani kutambasula gluteus maximus, kuwonjezera pakuthandizira kusinthasintha m'chiuno ndipo muyenera kukhala pansi.

Momwe mungapangire: khalani pansi miyendo yanu yowongoka ndipo nsana wanu wapendekekera kumbuyo m'manja mwanu. Dutsani phazi lanu lakumanzere pamiyendo yanu yakumanja ndikudyetsa chidendene chanu matako anu. Chitani kupindika pang'ono kwa thunthu kumanzere, ndikuyika chigongono cha dzanja lamanja kunja kwa bondo lamanzere ndikuthandizira dzanja lanu mchiuno. Chitani izi kwa masekondi 30 mpaka 60. Bwerezani ndi mwendo wina.