Iyo Yakanakisa Kubwinya Kuekisesaiza Yevanhu vane Akaipa Knees

Zvemukati

• ChiRomanian Deadlift
• 3-Pfungwa Glute Kickback
• Split Stance RDL (Romanian Deadlift)
• Glute Bridge
• Super Hydrant
• Kettlebell Swing
• Imwe-Gumbo RDL
• Ongororo ye

Kana iwe uine marwadzo emabvi, zvinogona kuve zvinokanganisa kuwana maekisesaizi asingakuvadze asi acharamba achitarisa uye nekutaurisa zvakapambwa zvako. Takakufukidza neshanu dzeakanakisa butt maekisesaizi-pamwe maviri mabhonasi mafambiro-achiri kunyatsoita kana uine mabvi akaipa. Yep, izvo zvinoreva kuti hapana squats kana mapapu! Kunyangwe kana mabvi ako A-OK, idzi dzimwe nzira dzekubwinya dzinobatsira pakuchinja kwako kuenda-kunowanzoitika. (Nekuti kuita mafambiro chaiwo nguva dzese kwakanaka, asi uchaona mimwe mibairo nekusiyana kwekuita maekisesaizi.)

Inoshanda sei: Ita imwe neimwe kufamba kwenhamba ye reps yakaratidzirwa wobva wadzokorora iro redunhu kamwe kana kaviri. Tarisa vhidhiyo yedemo yakazara yekufambisa uye matipi emafomu. (Unoda kuita kuti muviri wako wepamusoro ubatanidzwewo? Edza iri ruoko rwekufambisa wedunhu rinotevera.)

Iwe Unoda: seti yepakati-huremu madumbbells uye kettlebell yepakati kusvika kune inorema.

ChiRomanian Deadlift

A. Mira netsoka chiuno-upamhi zvakaparadzana, dumbbells pamberi pehudyu, zvanza zvakatarisa mukati.

B. Hinge pahudyu kuderedza dumbbells pamberi shins. Ita shuwa yekuchengeta yakakosha kubatikana uye kudzoka yakaringana mukati meboka rese.

C. Simudza torso kuti udzokere kumira.

Ita 15 kusvika ku20 reps.

3-Pfungwa Glute Kickback

A. Mira pagumbo rekurudyi, mawoko pamwe chete pachiyero chechipfuva uye rutsoka rweruboshwe rwuri kutenderera kubva pasi kuti utange.

B. Pulse kava gumbo rekuruboshwe zvakananga kudivi, wozodzokera kunotanga.

C. Pulse kavha gumbo reruboshwe diagonally kumashure, wobva wadzoka kuzotanga.

D. Pulse kava gumbo rekuruboshwe zvakananga kumashure, wozodzokera kunotanga. Ndiyo 1 rep.

Ita gumi kusvika ku15 reps. Chinja mativi; dzokorora.

Split Stance RDL (Romanian Deadlift)

A. Tanga munzvimbo yekumira: nzvimbo yekuruboshwe pamberi, tsoka yakasimwa pasi. Tsoka yekurudyi inenge masendimita matanhatu kumashure, ichidzika pabhora retsoka. Bata dumbbells pamberi pehudyu, zvanza zvakatarisa mukati.

B. Hinji pazviuno kuti udzikise dumbbells pamberi pesimbi yekuruboshwe. Iva nechokwadi chekuchengetedza musimboti wakabatanidzwa uye kudzoka zvakananga mukati mekufamba.

C. Simudza torso kuti udzokere pakamira.

Ita 15 kusvika ku20 reps. Chinja mativi; dzokorora.

Glute Bridge

A. Rara wakatarisana-pasi pasi nezvitsitsinho zvakasimwa uye mabvi achinongedzera kumusoro kuti atange.

B. Kudzvanya zvitsitsinho muvhu, simudza mahudyu kumusoro, uye kusvina glutes kumusoro chaiko (bata kwesekondi imwe).

C. Zvishoma nezvishoma kudzikisa chiuno pasi kuti umire pamusoro pevhu, wosimudza chiuno kuti utange unotevera rep.

Zano reFomu: Kuti zviome, ita rimwe-gumbo glute mabhiriji: tambanudza gumbo rimwe mudenga, uye ita kufamba kune rimwe gumbo.

Ita 15 kusvika ku20 reps.

Super Hydrant

A. Tanga mune tafura yetafura, pane ese mana ane mahudyu pamusoro pemabvi uye mapendekete pamusoro pezviuno, musimboti wakabatanidzwa.

B. Simudza ibvi rerudyi kubva pasi uye ita hydrant: simudza mabvi uende kudivi, chengetedza 90-degree bhendi.

C. Dzokera kutanga usati wabata mabvi pasi, wosimudza gumbo rekurudyi uchidzokera uye kumusoro, wakakotama pa90-degree angle netsoka rakachinjika saka pasi petsoka yekurudyi iri kunongedza padenga.

D. Dzoka kuti utange usina kubata ibvi pasi. Ndiyo imwe rep.

Ita gumi kusvika ku15 reps. Chinja mativi; dzokorora.

Kettlebell Swing

A. Mira nemakumbo papfudzi-upamhi hwakaparadzaniswa, kettlebell pasi, maoko-chinhambwe kure nezvigunwe. Hinge pahudyu nekukotama kwakapfava mumabvi kuti ubate pamusoro pe kettlebell nemaoko maviri.

B. Kwira kettlebell kumashure pakati pemakumbo.

C. Tambanudza mahudyu kumberi kusvika pakamira, uchisimudzira kettlebell kumberi kusvika pakukwirira kwepachipfuva.

D. Rega kettlebell idzoke kumashure kuburikidza nemakumbo, chiuno kumashure, wozosimudzira kumusoro kuti umire zvakare. Ramba Uchidzokorora.

Fomu Zano: Rangarira, iyi haisi squat-ihinge yehudyu. Panofanira kuva nekukotama kudiki pamabvi. Simba rinotyairwa nehudyu yako, saka vatumire kumashure kusvika paunokwanisa uchichengeta musana wakadzikama uye wakasimba musimboti mukati mekuita basa. (Funga nezvekutumira butt kumashure nekudonhedza butt pasi.)

Ita 15 kusvika ku25 reps.

Imwe-Gumbo RDL

A. Mira netsoka yekuruboshwe, netsoka yekurudyi zvishoma kumashure, zvigunwe zvinobata pasi kuti zvienzane. Bata dumbbell muruoko rwerudyi pamberi pehudyu, chanza chakatarisa mukati.

B. Hinging pazviuno, yakaderera dumbbell kune shin kukwirira uku uchirova tsoka yekurudyi kumashure. Chengeta mahudyu nemapendekete akaenzana mukati mekufamba.

C. Dzorera chinhambwe kuti udzokere kunotanga.

Ita 15 kusvika ku20 reps. Chinja mativi; dzokorora.

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Ongororo ye