Magulu a m'chiuno amagwiritsidwa ntchitophunzitsani ma glutes, chiuno, ndi miyendo. Imathandizira kukweza ma squats, mapapo ndi kuyenda ndipo imatha kuzindikira mawondo ndi ntchafu zabwino. Magulu ambiri amagwiritsa ntchitonsalu yokhala ndi latex mixesza grip ndipo zilipo mukuwala, wapakati kapena wolemera. Kuti musankhe ndikugwiritsa ntchito bwino, magawo otsatirawa akukambirana:
✅ Kodi Hip Band ndi chiyani?
Kodi agulu la hip? Ndi njira yotsekedwa yomwe inukutambasula mozungulira miyendokuwonjezera kukana. Zambiri ndi nsalu zoluka ndi ulusi wa rabarakupewa kuterereka, ngakhale malupu a latex amapezekanso. Loop shape imapanga kukhazikitsakudya mofulumira kwa anthu oyenda pansi, ma kickbacks, lateral kuyenda ndi clamshells. Zimakankhira mawondo anu kapena akakolo anu, kotero muyenera kutuluka.
Magulu a m'chiuno amagwira ntchito m'mipata yaying'ono ndipo amaphatikizana ndi mayendedwe ambiri:kusiyanasiyana kwa squat, masitepe am'mbali, chilombo chimayenda, makwerero, zilonda za m'chiuno,milatho, zobweza, zozimitsa moto, ndi kukomoka kolunjika. Mutha kuwagwiritsa ntchito atagona milatho ndi kubedwa, kuyimirira poyenda motsatira, kapena mwendo umodzi wa RDL prep wa mwendo umodzi.
Ikani gululo pamwamba pantchafu kuti zikhale zosavuta, m'munsi mwa mawondo kuti mukoke pang'ono, kapena pamapazi kuti mukhale ovuta kwambiri. Gwiritsani ntchito zingwe zowunikira potenthetsera ndi kukonzanso, ndigwiritsani ntchito magulu apakati mpaka olemetsapazovuta pakukweza kwanu kwakukulu. Iwokukwanira magawo onse olimbitsa thupindi kulowa mumayendedwe, kuyenda koyenda, ndi mapulani amphamvu.
✅ Kusankha Band Yanu Yangwiro
Sankhani gulu losalala lomwe limagwirizana ndi mphamvu zanu zamakono, lokwanira ntchafu zanu komansozimakwaniritsa masewera olimbitsa thupi anu. Tsimikizirani kukana, m'lifupi, kutalika ndi zinthu. Sakani odana ndi kuterera, kusokera kolimba komanso kukhazikika kodalirika. Amakhala ndimisinkhu yambirikukutengerani kutsogolo bwino pakapita nthawi.
Resistance Level
1.Kuwala:kutentha, kuyenda, ntchito yobwezeretsa, ndi kutsegulira kwapamwamba kwa glute.
2.Zapakatikati:Nthawi zambiri glute, chiuno, ndi mwendo zimayenda ngati ma squats, kuyenda kotsatira, ndi kukankhira m'chiuno.
3. Cholemetsa:Kubera m'chiuno mwapamwamba, kutuluka, kusinthika kwakufa, ma isometric afupipafupi.
Ambiri agulu lankhondondipo kusuntha kwa tsiku kwa mwendo kuli bwino ndi agulu lapakati. Amapereka katundu wokwanira popanda kusokoneza mawonekedwe. Osathamangitsapazipita mavuto. Fananizani gululo ndi luso lanu, ndiye kukwera pamene ma reps ndi kuwongolera kumakhala kosavuta.
Nsalu motsutsana ndi Latex
Zovala zamkati zimapatsa chidwi,kugwira kosatererazomwe zimakhala m'malo mwa squats, milatho, ndi masitepe am'mbali. Amakana kugudubuza ndipo satha kudumpha. Magulu a nsalu zapamwambaphatikizani thonjendi kutambasula mphira, ndi kumangirizidwa kusoka pa msoko kutikukana kutambasulandi kupsyinjika.
Magulu a latex amatambasula kwambiri, ndi otsika mtengo, ndipo amatsuka mwachangu ndi sopo wofatsa. Iwo ndi abwino kwakusuntha kwakutalindi kuyenda. Zotsatira za rabara zamtengo wapatali zimadumpha, choncho yang'anani akutambasula kosasinthasinthandi kumaliza kosalala.
Cholinga Chanu Cholimbitsa Thupi
Gwirizanitsani bandi ku ntchito yanu.Kwa minofu ndi mphamvu, gwiritsani ntchito kukana kwambiri pakugunda m'chiuno, kusweka kwa goblet, ndi kupha anthu aku Romania. Kaya ndi toning, endurance, kapena rehab, mabandi opepuka amakuthandizani kuterosungani mawonekedwendikupeza chiwerengero cha oimira ambiripopanda kupsinjika kwa mafupa.
Kupeza zofunkha nthawi zambiri kumafuna sing'angansalu yolemetsakwa abductors ndi thrust, komanso bandi yopepuka yotenthetsera. Rehab kapena mobility ntchito amatsamirachopepuka ndi silky latexkuti muziyenda mosavuta. Magawo apakati amaphatikiza agulu lopepuka mpaka lapakatikwa pallof akugwira, chilombo chimayenda, ndi kunyamula.
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
✅ Zolimbitsa thupi 8 Zofunikira za Hip Band
Gulu la m'chiuno limalowetsa katundu wokhazikika mumatumbo, m'chiuno, ndi ntchafu. Gwiritsani ntchito kuphatikiza zonse ziwiri ndi kudzipatula kusunthakukhala ndi mphamvundi kulamulira. Azichita ngati dera 2 mpaka 3 pa sabata.
1. Glute Bridge
Ikani gululo pamwamba pa mawondo anu. Gona chagada, phazi m'lifupi mwake, zidendene pafupifupi20 mpaka 30 cmkuchokera m'chiuno mwako. Dulani zidendene zanu, tambani mawondo anu, ndikukweza mpaka m'chiuno mwanu mugwirizane ndi nthiti ndi mawondo anu. Imani kaye,finyani glutes kwambiri, kenako tsitsani ndikuwongolera.
2. Chipolopolo
Gona kumbali yako,mawondo opindika madigiri 90, chigongono pamwamba pa mawondo, zidendene zodzaza. Sungani mapazi ogwirizana ndikutsegula bondo lapamwamba motsutsana ndi chigongono popanda kulola kuti chiuno chizungulire. Chitani pang'onopang'ono komanso mokhazikika. Izi zimagunda zida zanu zonyamula m'chiuno nthawi zambirikukhazikika mbali ndi mbalindi kupewa kuvulala.
3. Kuyenda Patsogolo
Lowani mu bandi ndikuyiyika pamwamba pa akakolo kuti mutenge katundu wambiri kapena pamwamba pa mawondo kuti muwongolere. Khalani mkatisquat yakuyandi chifuwa chanu mmwamba.Sankhani kukanamukhoza kusunga ndi pristine mawonekedwe. Sinthani mtunda kapena kubwereza kuzigwirizane ndi luso lanu.
4. Kuyimirira Kickback
Banda kuzungulira akakolo,imani molunjika, core core. Ikani kulemera pa mwendo umodzi, kusesa wina molunjika kumbuyo popandakugoba kumbuyo kwapansi. Finyani pamwamba, ndiye pansi ndi ulamuliro. Sinthani ku mbali inayo. Zochita izi zimathandizantchafu yowonjezera mphamvundi kuwombera kwa glute kwa dera loyenera.
5. Chotsitsa Moto
Pa manja anu ndi mawondo, ndi gulu pamwamba pa mawondo anu. Kwezani bondo limodzi m'mbali ndi m'chiuno mwanu.Konzani kutsika. Chitani mbali zonse ziwiri kuti mukhale ndi mphamvu zofananira m'chiuno. Izi zimayang'ana glute medius ndikulimbikitsakukhazikika kwa mwendo umodzi wokhazikika. Ikhoza kumasula machitidwe omwe amayendetsa bondo valgus.
6. Squat
Bandani pamwamba pa mawondo kapena pakati pa ntchafu.Khalani pansi ndi kumbuyo, kanikizani mawondo kutisungani mayanjanopamwamba pa phazi. Sakanizani kupsinjika ndi sumo, pulse, kapena squat yakuya. Ichi ndi chisankho champhamvu pa mwendo kapena thupi lonse masikukukulitsa mphamvu ya m'munsi mwa thupi.
7. Kugwedeza kwa Mchiuno
Khalani pamwamba pa benchi, mapazi apansi, gulu pamwamba pa mawondo.Kwezani chiuno mmwamba, kanikizani mawondo kuti atuluke, imani kaye ndi kufinya, kenako tsitsani pang'onopang'ono. High glute activation ya mphamvu ndi kukula.Gulu lokwezera mulingoonjezerani kapena kuwonjezera ntchito ya tempo.
8. Kukhala Kubedwa
Khalani wamtali, gulu pamwamba pa mawondo, mapazi ophwanyika. Tsegulani mawondo, gwirani sekondi imodzi,bwererani osazengereza. Zochita iziamaphunzitsa kulanda m'chiuno, ndi yabwino pakati pa ma seti, ndipo imapangitsa kuti m'chiuno mwanu mukhale okonzekera flexor EMOM kutambasula.
✅ Kupitilira Kuyambitsa Glute
Magulu a chiunochitani zambiri kuposa 'kuyambitsa' ma glutes. Iwo amalimbikitsa core control,kudyetsa olowa thanzi, ndikugwirizanitsa mphamvu m'thupi lonse. Zopindulitsa zazikulu:
Core Kukhazikika
Zolanda matabwa zokhala ndi bandi ya m'chiuno pamwamba pa mawondo zimasinthathabwa losavuta mwachinyengomu okwana pachimake kubowola. Yesetsani kuyendetsa mawondo anu kumbali ngati inusungani nthiti zanu pansi. Gululo limakutsutsani kuti mugwe, kotero kuti TA yanu ndi obliques ziyenera kulimba kwambiri.
Clamshell yomwe ili m'mbali imagwira, Pallof wogwada ndi theka amasindikiza ndigulu la m'chiuno, ndipo kuba tizirombo takufa kumaphunzitsa kuti tisazungulire komanso kuti tisatambasule. Izi zimathandiza kuti munthu akhale ndi kaimidwe kabwino, kuteteza msana, komansoamachepetsa kutayikira mphamvupa ma lifts ndi ma sprints.
Onjezani ndi zokwawa za zimbalangondo kapena milatho yoguba kuti muphunzitse bwino komanso nthawi. Pamene izi zikuyendayambitsa glutes, amayendetsa miyendo, kotero amatumikira mongakutentha kwapang'onopang'onoasananyamule zolemetsa. Sungani zoikamo zazifupi komanso zowoneka bwino: 2 mpaka 3 seti za masekondi 20 mpaka 40.
Hip Mobility
Gwiritsani ntchito bandi yowunikirachiuno flexor otsegula: kuzungulira kutsogolo kwa ntchafu, nangula mbali inayo ku mtengo wolimba, pita patsogolo mpaka theka la maondo, ndipo gwedezani pang'onopang'ono. Mwachitsanzo, phatikizani ndikusinthasintha kwa mwendo kwamphamvupamene gululo limalimbikitsa malo olumikizirana kuti azitha kulondola bwino.
Kukana kuwala kumachepetsa kukanika popanda kuyika mitundu. Yesani banded hamstring flossing ndiadductor rock-backskwa kuyenda motere. Cholinga chake ndikuwongolera kudzera munjira zosiyanasiyana, osati kungowonjezera.
Kuzungulira kozungulira kokhala ndi bandeji okhalakuzungulira kwakunjandi kuyimirira kasinthasintha wamkati potuluka. Chitani 8-12 kubwereza mbali iliyonse. Sulani zobowola izi muzotenthetsera kuti zigwirizane ndi zolumikizira kapena zoziziritsa kukhosikuchira pambuyo squats kwambirikapena kuthamanga. Sungani kuwala kolimba kwa band mpaka pakati.
Kupewa Kuvulala
Chiuno chofooka kapena chosagwiritsidwa ntchito molakwika chimathakusamutsa nkhawaku mawondo ndi kumbuyo. Iwalani za kunyalanyaza madera a glutes anu chifukwa izi zingayambitse kusamvana, kusagwira ntchito, komanso ngakhale.matako athyathyathya. Ntchito ya Hip-band imadzaza mipata pophunzitsa kuba, kukulitsa, ndi kuzungulira.
Mu rehab, gwiritsani ntchito tempos yocheperako ndi ma ranges ang'onoang'ono:milatho yomangidwa, masitepe am'mbali, ndi kulanda mawondo omaliza. Kukaniza patsogolo pokhapokha ngati mulibe ululu. Lolani maola 24 mpaka 48 pakati pa magawo okhudzana ndi chiuno. Njira zolondola ndiamaika patsogoloku core lifts.
Kutsegula kwa Glute kumatha kuchitika tsiku lililonse pamlingo wochepa komanso wokhazikikakugunda pachimake ndi miyendo. Yang'anirani zakusintha ndikuwunika nthawi ndi nthawi imodzi pamiyendo ya m'chiuno kapena pakufadziwitsani gulu losankhidwandi volume. Ngati mumangomvakutentha mu squats, paonjezerani kutsegulandi momwe ma glutes amphamvu amalimbikitsira luso lamasewera komanso kuyenda kwa tsiku ndi tsiku.
✅ Mapeto
Gulu la m'chiuno limachita bizinesi yayikuluzochepa kuposa kusintha kwa thumba. Imayika katundu mwachangu. Zimakwanira m'thumba lililonse. Imakula pamagawo onse. Kusakaniza uko kumapangitsakusankha kwanzerukwa mphamvu ndi kalembedwe.
Kuti muwone bwino masitepe otsatirawa, yesani stalk iyi: 2 seti za 12 band walk, 2 seti 10 milatho, 2 seti 8 hinges. Pumulani masekondi 45. Zatheka. Mumakonda akalozera ndi mapulani? Lowani ku mndandanda wathu kapenagwirani pepala loyambira mwachangu.
Kambiranani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna
ndikuyamba ntchito yanu.
✅ Mafunso Okhudza Magulu a Hip Booty
Kodi gulu la hip ndi chiyani ndipo limagwira ntchito bwanji?
Gulu la Hip - Gulu lokhazikika lomwe mumavala pamwamba pa mawondo anu kapena pamapazi anu. Amapereka lateral tension. Izi zimathandizira kulimbitsa thupi ndi m'chiuno, kukhazikika komanso kukulitsa masewera olimbitsa thupi. Ndi yonyamula, yotsika mtengo, ndipo ndi yabwino kwa kutentha, mphamvu, ndi kupewa kuvulala.
Nsalu kapena latex: ndi gulu liti la m'chiuno lomwe lili bwino?
Zomangamanga zansalu ndi zazikulu, zosasunthika, komanso zomasuka. Ndiabwino kwambiri pama squats ndi ma lateral kuyenda. Magulu a latex amapereka matalikidwe ochulukirapo komanso zosankha zamayendedwe athunthu. Sankhani malinga ndi kutonthozedwa, kulimba, ndi zolinga zanu zolimba.
Kodi ndingagwiritse ntchito kangati gulu la m'chiuno?
Valani kawiri kapena kanayi pa sabata. Iponyeni muzotenthetsera kuti muyambitse kapena magawo amphamvu. Lolani kupuma pang'ono kwa maola 48 pakati pa kulimbitsa thupi kwambiri m'munsi mwa thupi. Mphamvu sizichokera ku kukanika; zimachokera ku kusasinthasintha, zomwe zimamanga mphamvu ndi kukhazikika popanda kugwiritsa ntchito mopitirira muyeso.
Kodi mikanda ya m'chiuno ingathandize kupweteka kwa bondo kapena kupewa kuvulala?
A-nha, ngati muwagwiritsa ntchito bwino. Amaphunzitsa ma glute medius anu ndi ozungulira akunja kuti agwirizane bwino mawondo anu ndi m'chiuno. Izi zitha kuchepetsa kugwa kwa valgus ndi kupsinjika pa mawondo. Inde, nthawi zonse muziwonana ndi akatswiri ngati mukumva ululu kapena muli ndi matenda.
Kodi magulu a m'chiuno amalowetsa zolemera za kukula kwa glute?
Sizimayenderana ndi m'malo mwake! Mizere imawonjezera mphamvu ndipo imapereka mphamvu yowonjezereka. Iphatikizeni ndi kulemera kowonjezereka kuti muwonjezere mphamvu ya minofu. Gwiritsani ntchito mizere kuti minofu ikhale yolimba, kupukuta, ndikuwonjezera mphamvu popanda kupsinjika kwa mafupa.
Nthawi yotumiza: Nov-14-2022