Magulu a chiuno, omwe amadziwikanso kuti resistance band kapena mini loops, ndi chida chothandizira kulimbikitsa masewera olimbitsa thupi ndikulunjika magulu enaake a minofu. Magulu ang'onoang'ono komanso osunthikawa amatha kugwiritsidwa ntchito muzochita zosiyanasiyana kuti muwonjezere kukana kwa minofu yanu ndikupanga masewera olimbitsa thupi ovuta.
Magulu a m'chiuno amayang'ana makamaka minofu ya m'chiuno mwanu, monga ma glutes anu, ma flexor a m'chiuno, ndi ntchafu zakunja. Kugwiritsa ntchito gulu la m'chiuno kumathandiza kuyambitsa minofu imeneyi panthawi yolimbitsa thupi, zomwe zimapangitsa kuti mukhale ndi mphamvu komanso kutanthauzira m'maderawa. Zimakhalanso zabwino pakuwonjezera kusuntha kwanu, kuwongolera kusinthasintha kwanu, komanso kupewa kuvulala.
Chimodzi mwazinthu zabwino kwambiri zamagulu a m'chiuno ndikuti ndi osavuta kugwiritsa ntchito ndipo amatha kuphatikizidwa muzochita zilizonse zolimbitsa thupi. Nawa masewera asanu omwe mungayesere kugwiritsa ntchito bandi ya m'chiuno:
1. Kukweza Miyendo Yam’mbali: Gona m’mbali mwako ndi ntchafu ya m’chiuno mozungulira akakolo. Kwezani mwendo wanu wakumtunda kupita padenga, ndikuwuyika mowongoka, kwinaku mukuwongolera ndikuwongolera. Tsitsani mwendo kubwerera pansi ndikubwereza mobwerezabwereza kangapo, musanasinthe mbali ina.
2. Squats: Ikani gulu la chiuno pamwamba pa mawondo anu ndipo imani ndi mapazi anu m'lifupi mwake. Tsikirani pamalo a squat, kusunga pachimake chanu ndi kulemera kwanu zidendene zanu. Gwirani pansi kwa kamphindi musanabwerere kumalo oyambira. Bwerezani kubwereza kangapo.
3. Zipolopolo za Clamshell: Gona m'mbali mwako ndi bande la m'chiuno mozungulira ntchafu zanu, pamwamba pa mawondo anu. Sungani mapazi anu palimodzi ndikukweza bondo lanu lakumtunda kupita padenga, ndikutsegula miyendo yanu ngati clamshell. Tsitsani bondo lanu pansi ndikubwereza kubwereza kangapo, musanasinthe mbali ina.
4. Glute Bridge: Gona pa nsana wanu ndi mawondo anu akuwerama ndipo gulu la chiuno likuzungulira ntchafu zanu, pamwamba pa mawondo anu. Phatikizani pachimake chanu ndikufinya glutes pamene mukukweza m'chiuno mwanu kumtunda, ndikuyika mapazi anu pansi. Gwirani pamwamba pang'ono musanatsikenso pansi. Bwerezani kubwereza kangapo.
5. Lateral Walk: Ikani gulu la chiuno pamwamba pa mawondo anu ndipo imani ndi mapazi anu m'lifupi mwake. Tengani masitepe pang'ono kumbali, mawondo anu akupindika pang'ono komanso pachimake chanu. Tengani masitepe angapo mbali ina ndikubwereza kubwereza kangapo.
Magulu a m'chiuno amabwera m'magawo osiyanasiyana olimba, kotero mutha kusintha kulimbitsa thupi kwanu kuti mukhale olimba. Amakhalanso onyamula komanso osavuta kunyamula ngati mukufuna kupita nawo mukamayenda kapena kupita kumalo ochitira masewera olimbitsa thupi.
Kuphatikizira magulu a m'chiuno muzochita zanu zolimbitsa thupi kungakuthandizeni kuti mukhale ndi zotsatira zabwino poyang'ana magulu enaake a minofu, kuonjezera kukana, ndi kulimbikitsa kuyenda bwino ndi kusinthasintha. Kaya ndinu woyamba kapena wothamanga wodziwa zambiri, magulu a m'chiuno ndiwowonjezera pamagulu aliwonse olimbitsa thupi!
Nthawi yotumiza: Apr-30-2024