Exercises kuti mukobvu makumbo

Zvemukati

• Exercises for glutes uye hamstrings
• 1. Chikwere
• 2. Ndinonyura
• 3. Akaoma
• 4. Kuongorora kwenyika
• 5. Flexor chair
• Kudzidzira kumberi kwechidya
• 1. Kudhinda gumbo
• 2. Kutambanudza chigaro

Maekisesaizi ekusimbisa kana hypertrophy yemakumbo epazasi anofanirwa kuitwa achiremekedza miganho yemuviri pachawo uye, zvirinani, pasi pekutungamira kwehunyanzvi hwekudzidzisa zvemuviri kudzivirira kuitika kwekukuvara. Kuti uwane hypertrophy, zvinodikanwa kuti kurovedza muviri kunoitwa zvakanyanya, nekufambira mberi kwekuwedzera kwemutoro uye uchitevera kudya kwakakodzera kwechinangwa. Ona kuti zvinoitika sei uye maitiro ekudzidzira kurovera kwehypertrophy.

Kunze kwekusimbisa uye hypertrophy, kurovedza kwemaoko epasi kunovimbisa mhedzisiro yakanaka maererano nekuderedzwa kweaccidity uye cellulite, mukuwedzera pakuvandudza mwero wemuviri nekuda kwekudzikama kuri nani kwemabvi nemagumbo, semuenzaniso.

Izvo zvakakosha kuti kurovedza kwacho kuve kwakasimbiswa nehunyanzvi hwepanyama kudzidza maererano nechinangwa chemunhu uye zvaasingakwanise. Uye zvakare, kuti uwane chinangwa chaunoda, zvakakosha kuti munhu atore chikafu chakakodzera, icho chinofanirwa kukurudzirwa nenyanzvi yezvokudya. Heano maitiro ekudya kuti uwane mhasuru.

Exercises for glutes uye hamstrings

1. Chikwere

Iyo squat inogona kuitwa nehuremu hwemuviri kana nebarbell, uye inofanirwa kuitwa kunzvimbo yekurovedza pasi pekutungamira kwehunyanzvi kudzivirira kukuvara kunogona kuitika. Bhawa rinofanira kuve rakamiswa kumashure, bata bhara nekuisa magokora akatarisa kumberi nekuchengetedza zvitsitsinho zvakagadzika pasi. Ipapo, kufamba kweskat kunofanirwa kuitiswa zvinoenderana nekwenyanzvi uye nekukwira kwakanyanya kuitira kuti mhasuru dzishandisirwe kusvika pakakwirira.

Iyo squat chiito chakazara kwazvo, nekuti mukuwedzera pakushanda ma glutes uye mhasuru yekuseri kwehudyu, inoshandawo iyo quadriceps, inova mhasuru yekumberi kwehudyu, dumbu uye musana. Sangana ne6 squat Exercises yeiyo glutes.

2. Ndinonyura

Iyo singi, inonziwo kick, chiito chikuru chekurovedza muviri kwete chete gluteus, asiwo iyo quadriceps. Ichi chiitwa chinogona kuitwa nehuremu hwemuviri pachawo, uine bharubhu kumusana kana kubata dumbbell uye inosanganisira kutora nhanho kumberi uye kuchinjisa ibvi kusvikira chidya chegumbo rakasimukira rakaenzana pasi, asi pasina ibvi rinopfuura mutsetse wetsoka, uye dzokorora kufamba zvinoenderana nezvakakurudzirwa nenyanzvi.

Mushure mekupedza kudzokorora negumbo rimwe, kufamba kumwe chete kunofanirwa kuitwa nerimwe gumbo.

3. Akaoma

Iko kuomarara chiitwa chinoshanda iro gumbo rekumashure uye mhasuru dzinopenya uye zvinogona kuitwa nekubata bharanzi kana zvidhoma. Iko kufamba kweyakaomarara kunosanganisira kudzikisa mutoro unochengeta musana wakabatana uye makumbo akatambanudzwa kana kushanduka zvishoma. Iko kumhanyisa kwekuitiswa kwekufamba uye huwandu hwekudzokorora hunofanirwa kumisikidzwa nehunyanzvi zvinoenderana nechinangwa chemunhu.

4. Kuongorora kwenyika

Ichi chiitwa chinoenderana nechakapesana nekuomarara: pachinzvimbo chekudzikisa mutoro, iyo yekufa inosanganisira kusimudza mutoro, kusimudzira basa repashure pegumbo uye gluteus mhasuru. Kuti aite ichi chiitwa, munhu wacho anofanira kumisikidza tsoka dzavo muhudyu-hupamhi achipatsanura uye achikotama kuti atore bhawa, achichengetedza musana wakabatana. Wobva waita yekumusoro kufamba kusvika makumbo atwasuka, uchidzivirira kukanda musana kumashure.

5. Flexor chair

Ichi chishandiso chinogona kushandiswa kubatsira mukusimbisa uye hypertrophy yemashure ezvidya zvemashure. Kune izvi, munhu anofanira kugara pachigaro, achigadzirisa chigaro kuitira kuti musana wake ugare wakatarisana nebhenji, kutsigira makumbo pane rutsigiro roll uye kuita kufamba kwemabvi.

Kudzidzira kumberi kwechidya

1. Kudhinda gumbo

Kunge squat, gumbo rinodhinda chiitiko chakazara kwazvo, risingabvumidze chete basa remhasuru pamberi pechidya, asiwo musana uye kupenya. Iyo mhasuru inoshanda zvakanyanya panguva yekutsikirira kwegumbo inoenderana nekona iko kunoitwa kufamba uye kumira kwetsoka.

Kuti uve nekusimbisa zvakanyanya pane iyo quadriceps, tsoka dzinofanira kuve dzakamiswa panzvimbo yakaderera yepuratifomu. Izvo zvakakosha kuti musana unotsigirwa zvizere pabhenji, kudzivirira kukuvara, pamusoro pekusundira uye kubvumidza chikuva kuti chiburukire kunzvimbo yepamusoro, kunze kwevanhu vane mamiriro ekuchinja kana matambudziko eosteoarticular.

2. Kutambanudza chigaro

Midziyo iyi inobvumira iyo quadriceps kuti ishandiswe iri yoga, uye munhu anofanira kugadzirisa kumashure kwechigaro kuitira kuti ibvi risapfuure mutsetse wetsoka uye munhu akazendamira zvachose pachigaro panguva yekufamba.

Tsoka dzinofanira kuve dzakamisikidzwa pasi pechitsigiro chinotenderera uye munhu anofanira kuita kufamba kwekusimudza roller iyi kusvika gumbo ratambanudzwa, uye anofanirwa kuita kufamba uku maererano nezvakakurudzirwa nemudzidzisi wezvepanyama.