Kugwiritsa ntchito chinagulu la hipkuchita masewera olimbitsa thupi kumapangitsa kuti msana wanu ukhale wolimba komanso wokhazikika.Zimathandizanso kuteteza msana wam'munsi ndikukulitsa kaimidwe koyenera ka thupi.Takupangirani masewera 8 apamwamba a gulu la m'chiuno.Ngati mukufuna kuwona zotsatira zenizeni, zogwirika, gwiritsani ntchito masewera olimbitsa thupi 2-3 pa sabata.M'miyezi yochepa chabe, tiyamba kuwona zotsatira zosangalatsa.
1. Kunama Mbali Mwendo Umakweza
Kukweza M'mbali Mwamyendo ndi njira yabwino yopangira mphamvu mu lateralthghs ndi hip abductors (onse gluteus medius ndi gluteus minimus).
• Mangagulu lotsutsapozungulira phazi lako, ugone pansi mbali imodzi, ndi kuyika mapazi ako mbali inayo.
• Pindani mkono womwe uli pafupi kwambiri ndi pansi pamakona a digirii 90 ndi mkonowo uli pansi ndi dzanja la khutu lothandizira mutu.
• Ikani mkono wina pamimba ndipo chikhatho chanu chili pansi.
• Mangitsani pakati panu ndikukweza mwendo wanu wakumtunda pang'onopang'ono mpaka padenga ndi m'chiuno mwako.Gwirani kwa sekondi imodzi, kenaka bweretsani mwendo wanu ku chiyambi chake.
• Bwerezani nthawi 15-20, kenaka sinthani ku mwendo wina ndikubwereza.
2. Hip Bridge yokhala ndi Pulse
Kuchita masewera olimbitsa thupi amtundu uliwonse kumalimbitsa ma gluteamuscles - gluteus maximus, gluteus medius, ndi gluteus minimus - monga welas hamstrings.
• Ikani lamba wa m’chiuno mozungulira ntchafu zanu.
• Gona chagada manja ali m’mbali mwako, mawondo ali chopindika, ndipo mapazi ali chathyathyathya pansi motalikirana motalikirana ndi chiuno.
• Finyani m'chiuno ndi pachimake pamene mukukweza mainchesi angapo kuchokera pansi.
• Gwirani ndi kuyesetsa kukankhira maondo anu kutali ndi mzake.
• Gwirani pang'onopang'ono mawondo anu ndikubwereza kamodzi.Pitirizani kubweretsa mawondo anu pamodzi ndikulekanitsa popanda kutsitsa chiuno.Malizitsani kubwereza 15-20.
3. Kugwada Banded Kickbacks
Kumbuyo kwa gulu kumalimbana ndi chiuno, kuthandiza kulimbitsa mphamvu ya minofu ndi kamvekedwe.Zochita izi zimathandizanso kukhazikika kwapakati komanso kukhazikika komanso kumathandizira kupanga ntchafu, miyendo, ndi ntchafu.
• Yambani pa ma alknees ndi manja motalikirana m'lifupi mapewa ndi mawondo motalikirana m'lifupi m'lifupi.
• Manga agulu lotsutsakuzungulira miyendo yanu.Sungani gululo pansi pansi pa bondo ndi mwendo wosasunthika ndikuyika gululo pamwamba pa bondo ndi mwendo wogwira ntchito.
• Kokani miyendo yanu pang'onopang'ono, ndikufinya glutes kuti muwongole miyendo yanu.
• Gwirani malo awa ndikubwereranso poyambira.Bwerezani nthawi 15-20, kenaka sinthani mbali.
4. Kupha Mwendo Umodzi
Kukwera kwa mwendo umodzi kumagwira ntchito za hamstrings, gluteus maximus, ndi gluteus medius.Zimathandizanso kuthana ndi kukhazikika kwa phazi, chiuno, ndi thunthu.
• Imani ndi mapazi anu motalikirana m’lifupi m’lifupi m’lifupi, phazi limodzi pa zotanuka, ndi kugwira mbali inayo ndi manja onse awiri.
• Bweretsani phazi lina kumbuyo pang'ono monga momwe chithunzi chili pamwambapa.
• Sungani miyendo yanu ndi msana wanu molunjika ndi chiuno chotambasula, tambani chiuno chanu ndikuyimirira molunjika ndi mawondo anu pang'ono.
• Bwererani pang'onopang'ono ndikubwereza nthawi 15-20.Chitani zolimbitsa thupi zomwezo mbali inayo.
5. Squat
Ma squats ndi amodzi mwamasewera olimbitsa thupi abwino kwambiri ndipo ndi abwino kupanga matako a toni.Sikuti amangothandiza kulimbitsa minofu yanu ya glute, amathandizanso mphamvu zapakati ndikugwira ntchito za quads, hamstrings, ng'ombe, ndi kumbuyo.
• Imani ndi mapazi anu otalikirana pang'ono kusiyana ndi m'lifupi mwa chiuno ndipo agulu lotsutsapamwamba pa mawondo anu.Zala zanu zizikhala kunja pang'ono.
• Phimbani mawondo anu ndikukankhira pang'onopang'ono m'chiuno mwanu kuti mukhale pansi.
• Pitirizani kutsitsa thupi lanu mpaka ntchafu zanu zigwirizane pansi.Gwirani mawondo anu pamakona a digirii 90.
• Gwirani kwa masekondi pang'ono, kenaka kwezani pang'onopang'ono kubwerera pomwe mwayambira.Chitani 15-20 reps.
6. Kubedwa Kwa Mbali Ya mwendo
Olanda m'chiuno ndi ofunikira koma nthawi zambiri amanyalanyazidwa minofu yomwe imatilola kuima, kuyenda ndi kuzungulira miyendo yathu mosavuta.Kuchita masewera olimbitsa thupi kumbali ya mwendo kungathandize kuti msana ukhale wolimba komanso wopindika pamene kumathandiza kupewa ndi kuchiza ululu wa m'chiuno ndi mawondo.
• Manga agulu lotsutsakuzungulira pansi pa bondo lanu ndikuyimirira molunjika.
• Ngati kusamala kwanu sikuli kokulirapo, gwirani chinthu cholimba ngati mpando kapena ikani manja anu pa wal (musadalire izi - kusunga mphamvu yanu kulimbitsa mphamvu ya minofu thupi lanu lonse).
• Kwezani mwendo umodzi ndikuwukweza kunja kuchokera kumbali ya thupi lanu.Imani kaye, kenaka bwererani pamalo oyambira.
• Bwerezani nthawi 15-20.Chitani zolimbitsa thupi zomwezo mbali inayo.
7. Kick Butt Extension
The Kick Butt Extension imathandizira kuchita masewera olimbitsa thupi a chiuno, ma adductors, ndi quadriceps, kuthandiza kuti msana ukhale wolimba komanso wofanana.
• Lembani mapazi anu ndi agulu lotsutsa.Gona pansi chagada ndi miyendo yowongoka ndipo manja anu ali m'mbali mwanu.
• Phimbani bondo lanu lakumanja pachifuwa chanu ndikuyika phazi lanu lakumanja pakati pagulu lotsutsa(yesani kuyika gululo pambali pa phazi lanu kuti likhale pamalo).
• Chotsani mwendo wanu wakumanzere pang'ono pansi.Kwezeraninso mwendo wanu wakumanja pamakona a digirii 45 ndikubwezeretsanso pachifuwa chanu.
• Bwerezani nthawi 15-20, kenaka sinthani ku mwendo wakumanzere ndikuchita zomwezo.
8. Lumpha Squat
Dumphani squats wilincreate mphamvu zophulika, kulimbitsa thupi kumtunda ndi kumunsi kwa thupi, ndi kutentha ma calories mofulumira kuposa squats wamba.
• Ikani agulu lotsutsapa ntchafu zanu mwachindunji pamwamba pa mawondo anu.
• Imani ndi mapazi anu otalikirana pang'ono kusiyana ndi m'lifupi mwa chiuno.Chitani squat yodzilemetsa nthawi zonse pofotokoza za squats pa mzere.
• Yambani pamalo otsika kwambiri a squat ndikudumpha mophulika.Kenako tambasulani miyendo yanu ndikugwiritsa ntchito manja anu kuti muwonjezeke.
• Onetsetsani kuti mwatera pamipira ya kumapazi anu ndikuyamwa zomwe zimachitika podumpha mapazi onse awiri.Bwerezani 15-20 nthawi.
Ndi izi 8 chiunogulu lotsutsamasewera olimbitsa thupi, mutha kupanga matako olimba kwambiri ndikuwotcha zopatsa mphamvu zokwanira kuti mukhale masewera olimbitsa thupi athunthu.
Nthawi yotumiza: Nov-14-2022