Kugwiritsa ntchito imodzigulu lotsutsaangapereke kukondoweza mokwanira kwa ntchafu ndi mwendo minofu.Zipangitsa kuti zikhale zosavuta kuti muwonjezere mphamvu za miyendo yocheperako ndikuwongolera bwino ntchito yothamanga.Elastic band kuphunzitsa miyendo yapansi kungatanthauze mayendedwe khumi otsatirawa.Tiyeni tiphunzire pamodzi!
1. squat kumbuyo kwa mapapo
Gulu lotsutsachitani "back lunge squat", mbali imodzi idzamangidwa ku chinthu chokhazikika, kumapeto kwina m'chiuno.Ntchitoyo isanayambe, onetsetsani kuti gulu lotsutsa lili pamalo otambasulidwa bwino.Mwanjira iyi, mphamvuyo imatha kukhazikika pa gluteus medius.
2. Kuthamanga kwa mwendo umodzi
"Kusweka kwa mwendo umodzi" kumakhala ndi zotsatira zabwino kwambiri pakulimbikitsa minofu ya gluteal komanso kulimbitsa mphamvu ya miyendo yapansi.Ndipo kupewa kwambiri, kupewa kusamvana kwa mphamvu ya minofu kumbali zonse ziwiri.Koma nthawi zambiri chifukwa chovuta kwambiri, sadziwa momwe angayambitsire, ndipo ophunzitsa ambiri adanyalanyaza.
Panthawi imeneyi, mungagwiritse ntchitomagulu otsutsakupereka chithandizo ndi kuchepetsa zovuta.Malekezero amodzi adzamangidwa pamalo okwezeka, ndipo manja adzagwira mbali inayo.Poyamba, mutha kukulunga manja anu mozungulira pang'ono kuti mupindule ndi chithandizo chokulirapo.Pamene mphamvu ikuwonjezeka, kenaka tambani pang'onopang'ono ndikupumula gulu lotsutsa.Mpaka potsiriza kutha kumaliza mosathandizidwa.
3. kupindika mwendo - mlatho wa m'chiuno
Phatikizani ma curls a mwendo ndi masewera olimbitsa thupi a m'chiuno kuti mulimbikitse dorsal glutes ndi hamstrings.Kuti muyesetse, mangani mbali imodzi yagulu lotsutsapazitsulo ndikukulunga mbali inayo kuzungulira bondo.Kenaka tambasulani pang'ono gulu lotsutsa kutali ndi nangula ndikulikonzekera pamalo ogona.
Choyamba, pindani bondo kuti mumalize kupindika mwendo umodzi.Kenaka onjezerani mgwirizano wa chiuno ndikukankhira m'chiuno kuti mutsirize mlatho wa chiuno.Pomaliza, onjezerani bondo kachiwiri ndikubwereza masewerawo.
4. Kuwonjeza mwendo wakumbuyo
"Kutambasula mwendo wakumbuyo" kungathenso kulimbikitsa ndi kulimbikitsa dorsal gluteus ndi hamstrings, omwe ndi magulu awiri ofunikira a minofu ya m'munsi.
Imitsani thegulu lotsutsapa malo apamwamba, kuti apinde bondo mmwamba, phazi limodzi pa kukana gulu lakhalira okonzeka.Kenaka tambasulani mawondo ndi chiuno mofanana kuti mutalikitse ndikukankhira gulu lotsutsa kutali.Pansi, mawondo ndi mawondo a m'chiuno ayenera kufalikira mokwanira.
Choyamba, pindani bondo kuti mumalize kupindika mwendo umodzi.Kenaka onjezerani mgwirizano wa chiuno ndikukankhira m'chiuno kuti mutsirize mlatho wa chiuno.Pomaliza, onjezerani bondo kachiwiri ndikubwereza masewerawo.
5. Chibugariya chogawanika-mwendo squat
Pogwiritsa ntchito ma dumbbells, ma barbells, ndi zolemera zina zaulere kuti muyese "ku Bulgarian split-leg squat", nthawi zambiri kukana pansi kumakhala kwakukulu.Ndi kuwuka, kukana pang'onopang'ono kunachepa.
Chosiyana ndi chowona pamene mukuchita ndi mwendo wakutsogolo pakati pagulu lotsutsandi kugwira mbali zonse ziwiri ndi manja awiri.Chochitachi chimakhala ndi kutsutsa kwambiri pamwamba.Ngati muli ndi zikhalidwe, mutha kuyesanso kugwira gulu lotsutsa ndi manja onse, ndi ma dumbbells.
6. kupindika mwendo ndi kukulitsa
Monga tonse tikudziwa, "zida zopindika ndi kutambasula" zimagwiritsidwa ntchito pophunzitsa ndi kulimbikitsa quadriceps.Magulu otsutsa akagwiritsidwa ntchito, pali njira ziwiri zofananira zomwezo, kapenanso zabwino kwambiri.
Choyamba, phatikizani mbali imodzi ya gulu lotsutsa pazitsulo ndi mapeto ena ku bondo.Yang'anani chidwi chanu pa mawondo a mawondo ndi kutambasula m'malo.Kenako dziwani kugundana kwakukulu kwa quadriceps.Kenako, tsegulani manja anu ndikusindikiza batanigulu lotsutsandi maondo onse awiri ochikulunga.Sungani thupi lanu pamalo osinthika othandizira.Choncho pindani bondo, kuti muyese kusinthasintha kwa mwendo ndi ntchito yowonjezera.
7. Chule mlatho m'chiuno
"Frog hip mlatho" sungangolimbikitsa kulimbikitsa chiuno komanso kuphunzitsa "gulu la minofu yozungulira kunja kwa m'chiuno" yomwe tanyalanyaza.
Pindanigulu lotsutsamu mabwalo a 2 ndikukulunga pamwamba pa bondo.Kenako konzekerani ndi mapazi anu kukhudza wina ndi mzake ndi mawondo kulanda.Mukakankhira m'chiuno mpaka pachimake, imani pang'ono.Sungani mawondo anu mwamphamvu kunja kukankhira gulu lotsutsa.
8. Chikoka cholimba cha Romanian mwendo umodzi
Gwiritsani ntchitogulu lotsutsakuchita kukoka mwendo umodzi waku Romania.Apanso, gwirani mbali imodzi ndikugwira mbali inayo ndi manja anu.Samalani kuti muwonjezetse mgwirizano wa m'chiuno pamwamba ndikukankhira kukana komwe gululo likuchita.Ngati thupi silikhazikika, mwendo wina ukhoza kugundidwa ndi chala kuti chithandizire bwino.
9. M'mbuyo mwendo kukweza
Imitsani mbali imodzi yagulu lotsutsapamwamba ndi kukulunga mbali inayo kuzungulira bondo.Kuchita masewera olimbitsa thupi, bondo lopindika lolumikizana, ntchafu zazikulu 2 zolumikizirana, gulu lokana lidzabwezeredwa pansi.Zikuwoneka ngati kukweza mwendo mobwerera.Potero kulimbikitsa kulimbitsa kwathunthu kwa minofu ya m'chiuno ndi mwendo.
10. Kukwera mwendo umodzi
Single mwendo sitepe ndi tingachipeze powerenga oyamba kutsitsa thupi mayendedwe.Poyerekeza ndi ma dumbbells am'manja, magulu lotsutsaakhoza kukhala pachimake, kukana kwambiri kwa minofu.Zimapatsa minofu mtundu wina wa kukondoweza mwatsopano!
Nthawi yotumiza: Feb-17-2023