The Body Part Vakadzi Ignore

Zvemukati

• Ongororo ye

Kunyangwe iwe uchiwanzoita yakazara-muviri kurovedza muviri, mikana urikutarisa mhasuru yakakosha kwazvo kudzivirira kudzivirira kukuvara uye kurwadziwa muvakadzi: chiuno chako cuff. Kana usati wambonzwa nezvazvo, hausi wega: "Chidziro chehudyu chakakosha kuti varume nemukadzi vashande, uye ndiyo imwe yemhasuru dzinonyanya kufuratirwa nevarume kana vakadzi," anodaro Mark Verstegen, purezidhendi uye muvambi. yeCore Performance. "Kuva nehudyu husina kusimba kunogona kugadzira michina isina kusimba nekufamba uye kutungamira kuhudyu, kumashure, kana kurwadziwa kwemabvi uye kukuvara."

Zvinonyanya kukosha kuti vakadzi vashande mhasuru dzehudyu, Vergesten anodaro, nekuti isu tinowanzo kuve nemaperembudzi akafara uye makona akati kurei pakati pehudyu nemabvi pane varume-zvese izvo zvinotiisa pangozi yakakura yekukuvara kupfuura vakomana.

"Huff cuff yakabatanawo nemhasuru yako yepachiuno, iyo inogona kusimbiswa nezviitiko zvakaita sekuzvitakura, kuenda kumwedzi, kana kuzvara," anowedzera.

Neraki pane dzimwe nzira dziri nyore dzekusimbisa mhasuru dzako dzechiuno.

"Iwe unoda kuve nechokwadi chekuti mhasuru dzehudyu dziri kuita basa radzo sehwaro hwekudzikama, kuti dzisimbise, isu tinowanzokurudzira mamwe maekisesaizi ekutanga anomutsa tsandanyama uye anokubatsira kuvandudza yako yekunze uye yemukati hip kutenderera kufamba," Verstegen anodaro. .

Nguva inotevera paunenge uchishanda glutes yako, wedzera mamwe maekisesaizi aya kune yako tsika. Kwete chete iwe unozotaridzika zvakanaka kubva kumashure, iwe zvakare unenge uchidzikamisa tsandanyama dzako uye kudzivirira kubva pakukuvara-nguva dzose kuwedzera!

Rangarira zvakare kuti hunhu hunokosha kupfuura huwandu, Verstegen anodaro. "Iwe unoda kuve nechokwadi chekuti kufamba kwese kuri kudzorwa uye kuti urikugadzira mhasuru dzakakodzera, kwete kungomhanyidzana nekufamba."

Iwe uchada: Bhandi rekudzivirira kana chiuno (isu tinoda SKLZ mizhinji-yekudzivirira-kudzidzisa mabhendi) uye mushonga bhora

1. Kutorwa kwehudyu ine mana: Tanga nemaoko nemabvi (quadruped position), neguvhu rakadhonzerwa mukati uye mapfudzi akasundidzirwa pasi uye kure nenzeve. Kuchengeta mabvi akakotama uye mhasuru dzepakati dzakabatanidzwa, simudza gumbo rerudyi kudivi uye udzokere zvishoma. Dzokera kunotanga chinzvimbo uye dzokorora kwe8 kusvika ku12 kudzokorora. Chinja mativi uye zadzisa 8 kusvika 12 kudzokorora kuruboshwe.

2. Gumbo Rimwechete Glute Bridge: Nhema wakatarisana pasi nepabvi chaipo wakakotama pa90-degree angle (ita shuwa yekuchengeta chitsitsinho pasi) uye gumbo reruboshwe rakabatirwa pachipfuva. Simudza bhuti kumusoro uye ubve pasi, kuyedza kuchengetedza tambo yakatwasuka kubva kumusoro kusvika kumabvi uye nekuisa huremu hwako pachitsitsinho kurudyi nepabendekete rerudyi. Bata, wozodzokera kunzvimbo yekutanga.Zadzisa 8 kusvika ku12 kudzokorora; wobva wachinja mativi.

3. External Hip Simudza: Kufamba uku kunogona kuitwa pamwe kana pasina bhendi rekudzivirira kana loop. Nhema kurudyi nehudyu nemabvi akakotama, kuchengetedza tambo yakatwasuka pakati pemusoro, torso, uye chiuno. Vhura mahudyu nekutenderera ruboshwe kuruboshwe kumusoro kudenga uchichengetedza kubatana pakati pezvitsitsinho. Ibvi rezasi kudzokera kunzvimbo yekutanga. Pedzisa 8 kusvika ku12 nguva uye dzokorora kune rumwe rutivi.

4. Lateral Bhendi Famba: Mira nebhande rekudzivirira kana chiuno chakatenderedza zvitsitsinho. Benda mabvi uye gara kumashure zvishoma muhudyu kusvika watoita zveku squat. Kubva ipapo, nhanho kudivi ka8 kusvika ku12, uchichengeta kushushikana pabhendi nguva yese. Dzokorora, kudzokera kune rumwe rutivi 8 kusvika ku12 nguva. Iwe unogona zvakare kusunga bhandi kana chiuno pamusoro pemabvi ako, sezvaratidzwa pano.

5. Rotational Medicine Bhora Kanda: Mira 3 kusvika kumakumbo mana kubva pamadziro wakabata bhora remushonga pachiuno chechiuno. Shandura torso kurudyi kubva pamadziro, uchitora mushonga bhora kuseri kwechiuno. Tenderera nekukurumidza kudzoka kuruboshwe uye panguva imwechete ukande bhora kumadziro. Kuchengeta ruoko rumwe kuseri kwebhora uye rumwe pasi paro nemaoko akakotama zvishoma, bata bhora uye nekukurumidza urikanda kumadziro. Ita izvi ka8, wobva wachinja mativi uye dzokorora kasere.

Ongororo ye