Mungagwiritse ntchito magulu a glute resistance kuti mugwiritse ntchito magulu anu a glutes.glute resistance Pali mitundu ingapo yomwe mungasankhe.Chimodzi mwazodziwika kwambiri ndi gulu lachisanu ndi chitatu, lomwe limapangidwa ngati "eyiti".Maguluwa ndi osinthika komanso otanuka kuposa ma loop band ndipo amagwiritsidwa ntchito pochiza.Mitundu yambiri imapangidwa kuchokera ku latex, nayiloni, ndi spandex.Komabe, onetsetsani kuti mwasankha gulu lapamwamba lomwe lingathe kupirira kutambasula mobwerezabwereza.Gulu labwino kwambiri silingathe kutsetsereka, kufooka, kapena kulimbana.
Pogula magulu a glute resistance, kumbukirani kuti muyenera kugula magulu osachepera atatu.glute resistance bands Awiri a magulu ndi abwino kwa oyamba kumene, koma magulu awiri ndi ofunika kwambiri kwa ogwiritsa ntchito apamwamba.Ndibwino kuti mugule osachepera atatu kuti muzitha kuchita masewera olimbitsa thupi.Magulu atatu apereka phindu lalikulu kwa ma glutes anu, ndipo mutha kuwagwiritsanso ntchito kupititsa patsogolo pulogalamu yanu yomanga zofunkha.Muyeneranso kuganizira zogula gulu lodziletsa lomwe limaphatikizapo magulu osazungulira.
Kuti muyambe, ikani gululo pamwamba pa mawondo anu.Kenako, gonani chagada ndi mapazi anu pansi.Kuti mukweze mwendo, finyani ma glute anu ndikudina pansi pazidendene zanu kuti mukweze chiuno chanu pansi.Kenaka, sinthani pang'onopang'ono kayendetsedwe kake ndikukankhira mawondo anu ku gululo ndikuzungulira kunja.Pitirizani kusinthana miyendo pa rep iliyonse.Cholinga ndikufinya minofu ya glute ndikukweza m'chiuno mwanu ku denga.
Mukakhala ndi gulu loyenera, mukhoza kupita kuntchito yotsatira.Mungagwiritse ntchito gulu lotsutsa kuti mupange glute kickbacks, koma muyenera kusamala kuti musunge mchiuno pamene mukukankhira mwendo kumbuyo.Ngati simusunga m'chiuno mwanu, mutha kupangitsa kuti msana wanu ukhale wopindika komanso zala zanu zikwere pamwamba pamutu panu.Zochita za HIIT zomwe zimaphatikizapo masewera olimbitsa thupi a glute ndi magulu otsutsa amakupatsani zotsatira pakanthawi kochepa.
Pochita masewera olimbitsa thupi a glute oyambira, mutha kuyamba ndi gulu lolimba lotsika.Yambani ndi gulu lowala ndipo pang'onopang'ono muwonjezere kukana pamene ma glutes anu amakhala amphamvu.Pambuyo pake, pitani ku gulu lapamwamba kwambiri.Ziyenera kukhala zovuta kuti mumalize kusuntha ndi mawonekedwe abwino.Mosasamala mtundu wa gulu lotsutsa lomwe mumagula, onetsetsani kuti mukukhala bwino ndikufinya glutes yanu musanayambe masewera olimbitsa thupi.
Kugwiritsa ntchito bandi kumakulitsa chizoloŵezi chanu cha maphunziro m'njira zambiri.Kugwiritsa ntchito gulu kumapangitsa kuti minofu yonse ikuluikulu itatu ya gluteus ikuwombera nthawi imodzi.Izi zikutanthauza kuti mutha kuchita masewera olimbitsa thupi ambiri ndi ma reps ochepa komanso mwamphamvu kwambiri.Mutha kuyesanso masewera olimbitsa thupi mukamagwiritsa ntchito gulu.Mutha kudabwa ndi zotsatira zomwe mumapeza!Zochita zolimbitsa thupi izi zidzamveketsa bwino ndikumanga ma glutes anu m'njira yabwino kwambiri.Ngati mugwiritsa ntchito magulu otsutsa moyenera, muwona zotsatira zabwino pakangopita milungu ingapo.
Mukhozanso kuchita masewera olimbitsa thupi kuti mulimbikitse glutes.Zochita izi ziphatikizanso kudzipatula komanso kusuntha kwamagulu komwe kumapangitsa kupsinjika kwakukulu paminofu yomwe mukufuna.Yesani kusintha mwendo umodzi wa masewera olimbitsa thupi kuti muwonjezere kulemera kumbali imodzi.Onetsetsani kuti mwachita masewera olimbitsa thupi onse kwa mphindi khumi ndi ziwiri mpaka khumi ndi zisanu.Onetsetsani kuti musatengeke kwambiri ndi masewera olimbitsa thupi ngati simukudya bwino komanso kutsatira zakudya zoyenera.
Nthawi yotumiza: Jul-18-2022