Iibhendi zeHip zisetyenziselwaqeqesha i-glutes, i-hips, kunye nemilenzeInceda ekulayisheni ii-squats, i-lunges kunye nokuhamba kwaye inokunceda ukukhulisa umkhondo wedolo kunye nesinqe. Uninzi lweebhendi zisebenzisailaphu elinemixube yelatexngokubamba kwaye ziyafumaneka kwiukukhanya, phakathi okanye ubunzima. Ukukhetha kunye nokusetyenziswa ngokufanelekileyo, la macandelo alandelayo axoxa:
✅ Yintoni Iqela leHip?
Yintoni naband esinqeni? Yilophu evaliweyo ukuba wenayolula malunga nemilenzeukongeza ukuxhathisa. Uninzi lwelaphu elukiweyo elinemisonto yerabha ukuyathintela ukutyibilika nokuqengqeleka, nangona iilophu zelatex zikhona nazo. Imilo yelophu yenza ukusetangokukhawuleza kwi-squats, ii-kickbacks, ukuhamba ecaleni kunye nee-clamshells. Ityhala amadolo okanye amaqatha akho ngaphakathi, ngoko ke kufuneka uphume ngamandla.
Iibhendi zeHip zisebenza kwiindawo ezincinci kwaye zidibanise neentshukumo ezininzi:ukwahluka kwe-squat, amanyathelo asecaleni, irhamncwa lihamba, amanyathelo-ups, ukutyhala ngesinqe,iibhulorho, izibambiso, izixhobo zokucima umlilo, kunye nezifinyezo ezigxininisiweyo. Unokuzisebenzisa zilele phantsi kwiibhulorho kunye nokuxhwilwa, ukuma kwiindlela zokuhamba ezisecaleni, okanye kumlenze omnye ukulungiselela umlenze omnye we-RDL prep.
Beka ibhendi phezuluamathanga ezona seti zilula, ngaphantsi kwamadolo ukutsalwa okuphakathi, okanye emaqatheni kumngeni omkhulu. Sebenzisa iibhendi zokukhanya zokufudumala kunye ne-rehab, kunyesebenzisa amabhanti aphakathi ukuya kunzimaUxinzelelo ngexesha lokunyuswa kwakho okuphambili. Bonalingana nawo onke amanqanaba empilokwaye ingene kwiisekethe, ukuhambahamba, kunye nezicwangciso zamandla.
✅ Ukukhetha ibhendi yakho egqibeleleyo
Khetha ibhendi etyibilikayo ehambelana namandla akho angoku, ilingana namathanga akho kunyeigqibezela imithambo yakho. Qinisekisa ukuxhathisa, ububanzi, ubude kunye nemathiriyeli. Khangela i-anti-slip, i-stitching eyomeleleyo kunye ne-elasticity ethembekileyo. Ibeka ngeamanqanaba amaninzindikuse phambili ngokukhuselekileyo ekuhambeni kwexesha.
Inqanaba lokuchasa
1.Ukukhanya:ukufudumala, ukuhamba, umsebenzi wokubuyisela, kunye ne-high-rep glute activation.
2.Phakathi:Uninzi lwe-glute, i-hip, kunye nomlenze uhamba njenge-squats, ukuhamba ngecala, kunye nokubethelwa kwe-hip.
3.Unzima:Ukuthunjwa kwe-hip ephezulu, ukuphuma kwamanyathelo, ukuhluka kwe-deadlift, i-isometrics yoluhlu olufutshane.
Uninzi lweibhendi yokuphangakwaye iintshukumo zosuku zomlenze zilungile ngeibhendi ephakathi. Inika umthwalo owaneleyo ngaphandle kokunciphisa ifom. Musa ukuleqa iUxinzelelo olukhulu. Tshatisa ibhendi kwisakhono sakho, emva koko unyuke xa iireps kunye nokulawula uzive ungasebenzi.
Ilaphu vs. Latex
Iibhanti zelaphu zibonelela ngobumnene,ukubamba okungatyibilikiehlala kwindawo ngexesha le-squats, iibhulorho, kunye namanyathelo asecaleni. Ziyaxhathisa ukuqengqeleka kwaye azikufanelanga ukukrazula. Iibhanti zelaphu ezisemgangathwenibandakanya umqhaphukunye nerabha yokwelula, kunye nokuthunga okuqinisiweyo kumthungo ukuzexhathisa ukolulakunye nobunzima.
Iibhendi zeLatex zolula ngakumbi, zinexabiso eliphantsi, kwaye zicoca ngokukhawuleza ngesepha ephakathi. Zinkulu ngenxaiintshukumo zoluhlu oludekunye nokuhamba. Iimpembelelo zerabha eziphambili ziyabhampa, ke jonga aukolula okuhambelanayokunye nokugqiba okugudileyo.
Injongo Yakho Yokufaneleka
Faka ibhendi emsebenzini wakho.Ngezihlunu kunye namandla, sebenzisa ukuxhathisa okunzima xa utyhala inyonga, i-goblet squats, kunye ne-Romanian deadlifts. Nokuba yeyetoni, ukunyamezela, okanye ukuhlaziya, iibhendi ezikhaphukhaphu zikuvumela ukuba wenze njalogcina ifomkwayeukufikelela kumanani aphezulungaphandle koxinzelelo lwamalungu.
Iinzuzo zokuphangwa zifuna okuphakathi ukuyaibhanti yelaphu enzimakubaqweqwedisi kunye ne-thrust, kunye nebhendi elula yokufudumala. Umsebenzi weRehab okanye wokushukuma uxhomekekeukhaphukhaphu nge latex esilikakuluhlu olulula lwentshukumo. Iiseshoni ezingundoqo zidibanisa aukukhanya ukuya kwibhanti ephakathingokubamba i-pallof, i-monster ihamba, kwaye ithwala.
Sizimisele ukunikezela ngenkxaso ekhethekileyo kwaye
inkonzo ephezulu nanini na uyifuna!
✅ 8 Imithambo yeHip ebalulekileyo
Ibhendi ye-hip ifaka umthwalo ogxininisiweyo kwiama-glutes, ama-hips kunye namathanga. Sebenzisa indibaniselwano yazo zombini ezi khompawundi kunye nokwahlukaniswa kuyaphuhlisa amandlakunye nolawulo. Zenze njengesekethe izihlandlo ezi-2 ukuya kwezi-3 ngeveki.
1. Ibhulorho yeGlute
Beka ibhanti ngaphezu kwamadolo akho. Lala ngomqolo wakho, iinyawo zibe ububanzi be-hip-width, izithende malunga20 ukuya kwi-30 yeesentimithaukusuka esinqeni sakho. Qhuba izithende zakho, cinezela amadolo akho ngaphandle, kwaye uphakamise de isinqe sakho sihambelane neembambo zakho kunye namadolo. Misa,cudisa isifuba sakho ngamandla, uze wehlise ngolawulo.
2. I-Clamshell
Lala ngecala,amadolo agobile ngama-90 degrees, ibhanti ngaphezu kwamadolo, izithende zipakishwe. Gcina iinyawo zixinzelelwe kunye kwaye uvule idolo eliphezulu ngokuchasene nebhendi ngaphandle kokuvumela i-pelvis ukuba iqhube. Qhubeka ngokucotha kwaye uzinzile. Oku kubetha abaqweqwedisi bakhouzinzo kwicala ukuya kwicalakunye nokuthintela ukulimala.
3. UkuHamba ecaleni
Ngena kwibhendi kwaye uyibeke ngaphezu kwamaqatha ngomthwalo ongaphezulu okanye ngaphezu kwamadolo ukulawula. Hlala phantsii-squat engekho nzuluisifuba sakho siphezulu.Khetha ukuxhathisaungagcina ngefomu ecocekileyo. Guqula umgama okanye uphindaphindo ukuyazilungele isakhono sakho.
4. I-Kickback emileyo
Ibhanti emaqatheni,yima ngobude, umbindi we-brace. Beka ubunzima kumlenze omnye, utshayele omnye umqolo ngqo ngaphandleukugoba umva ophantsi. Cinezela phezulu, uze unciphise ngolawulo. Tshintshela kwelinye icala. Lo msebenzi uyancedaamandla okwandisa i-hipkunye nokudubula kweglute kwisekethe elungeleleneyo.
5. Isixhobo soMlilo
Ezandleni nasemadolweni, kunye nebhanti ngaphezu kwamadolo akho. Phakamisa idolo elinye ukuya kwicala kunye nezinqe zakho.Lawula ithontsi. Yenza macala omabini ukuphuhlisa amandla e-hip symmetrical. Oku kujolise kwi-glute medius kwaye ikhuthazaukuphuculwa kozinzo lomlenze omnye. Iyakwazi ukuphumla iipateni ezibangela i-knee valgus.
6. Squat
Ibhanti phezu kwamadolo okanye phakathi kwethanga.Hlala phantsi ubuye umva, cinezela amadolo ngaphandlegcina ulungelelwanisongaphaya konyawo oluphakathi. Hlanganisa uxinzelelo kunye ne-sumo, i-pulse, okanye i-squat enzulu. Olu lukhetho olunamandla kumlenze okanye iintsuku ezigcwele umzimba ukuyaukwandisa amandla omzimba ophantsi.
7. I-Hip Thrust
Beka umva ongaphezulu kwibhentshi, iinyawo zithe tyaba, ibhande ngaphezulu kwamadolo.Gxotha isinqe phezulu, cinezela amadolo ukuba aphume, nqumama kwaye ucinezele, uze wehlise kancinane. Ukusebenza okuphezulu kwe-glute yamandla kunye nobukhulu.Ibhendi yenqanaba eliphezululayisha okanye wongeze umsebenzi wesantya.
8. Ukuxhwilwa ehleli phantsi
Hlala ubude, ibhande phezu kwamadolo, iinyawo zithe tyaba. Vula amadolo ngokubanzi, ubambe umzuzwana omnye,ubuye ungapholanga. Lo msebenziuqeqesha ukuxhwilwa kwehip, ilungile phakathi kweeseti, kwaye yenza ukuba izinqe zakho zilungiselelwe ukunwebeka kwe-EMOM.
✅ Ngaphaya kweGlute Activation
Iibhendi zeHipyenza okungaphezulu 'kokuvula' amathambo e-glute. Bakhulisa ulawulo oluphambili,feed impilo edibeneyo, kwaye udibanise amandla kuwo wonke umzimba. Iinzuzo eziphambili:
Uzinzo olungundoqo
Ukuthunjwa kweplanga kunye nebhendi ye-hip ngaphezu kwamadolo kuguqulaiplanga elula ekhohlisayoZama ukujija amadolo akho ecaleni njengoko usenza njalo.gcina iimbambo zakho phantsi. Ibhendi icela umngeni kuwe ekuweni, ke i-TA yakho kunye nee-obliques kufuneka ziqinise ngakumbi.
I-clamshell elele ecaleni ibamba, i-Pallof eguqe ngamadolo icinezela ngeibhendi yehip edibeneyo, kunye nokuxhwilwa kwezinambuzane ezifileyo kuyala ukuchasana nokujikeleza kunye nokuchasana nokwandiswa. Oku kunceda ukuma, ukukhuselwa komqolo, kunyekunciphisa ukuvuza kwamandlangexesha lokunyuswa kunye nee-sprints.
Yongeza ngeebhere ezirhubuluzayo okanye iibhulorho zokuhamba ukuze uqeqeshe ukulinganisela kunye nexesha.vula i-glutes, bavula imilenze, ngoko bakhonza njengeukufudumala komthwalo ophantsingaphambi kokunyusa ubunzima. Gcina iiseti zimfutshane kwaye zibukhali: iiseti ezi-2 ukuya kwezi-3 zemizuzwana engama-20 ukuya kwengama-40.
Ukuhamba kweHip
Sebenzisa ibhanti yokukhanyaizivuleli ze-hip flexor: jikeleza umphetho wesinqe esingaphambili, bambelela elinye icala kwipali eqinileyo, hamba phambili uye kwisiqingatha sedolo, uze ubethe kancinci. Umzekelo, dibanisa neujingi womlenze onamandlangelixa ibhendi iphawula umdibaniso ukulandelela kakuhle.
Ukumelana nokukhanya kukhulula ukuqina ngaphandle kokubeka uluhlu. Zama i-banded hamstring flossing kunyei-adductor rock-backsintshukumo etyibilikayo. Injongo kukulawula ngoluhlu, hayi nje uluhlu olungaphezulu.
Ukujikeleza okujoliswe kuko okunebhanti ehleliyoukujikeleza kwangaphandlekunye nokuma ngaphakathi ujikeleza. Yenza ii-reps ezi-8 ukuya kwezili-12 kwicala ngalinye. Faka ezi drills kwi-warm-ups ukuya kwiindawo eziphambili okanye kwi-cooldowns ukuzePhila emva kwe-squats ezinzuluokanye ubaleka. Gcina ukukhanya kwebhendi ukuya kumodareyitha.
Ukuthintela Ukwenzakala
Isinqe esibuthathaka okanye esingasetyenziswanga ngokwaneleyoukutshintshela uxinzeleloemadolweni nasemva. Ulibale malunga nokungahoywa kweendawo zakho ze-glutes kuba oku kunokukhokelela kukungalingani, ukungasebenzi, kunye nokubaimpundu ecaba. Umsebenzi we-hip-band ugcwalisa izikhewu ngoqeqesho lokuxhwilwa, ukwandiswa, kunye nokujikeleza.
Kwi-rehab, sebenzisa isantya esicothayo kunye nomgama omncinci:iibhulorho ezinebhanti, amanyathelo asemacaleni, kunye nokuxhwilwa kwedolo kwesiphelo. Ukuxhathisa kwangaphambili kuphela ukuba akukho ntlungu. Vumela i-24 kwiiyure ze-48 phakathi kweeseshoni ze-hip-specific. Iipateni ezichanekileyo ngeiiseti ezigxilwe ngaphambilikwiilifti eziphambili.
Ukusebenza kwe-Glute kunokwenziwa imihla ngemihla ngevolumu ephantsi kwaye kusekhoi-hit core kunye nemilenze. Ukubeka iliso kuphuculo ngokujonga ubuninzi be-rep kwi-hip thrust okanye i-deadlifts ukuyaukukhethwa kwebhendi yokwazisakunye nomthamo. Ukuba uziva kuphelaukutshisa kwi-squats, nangokuyongeza ukusebenzakunye nendlela i-glutes enamandla ngayo ekhuthaza ubuchule bezemidlalo kunye nokuhamba kwemihla ngemihla.
✅ Isiphelo
Ibhendi yehip yenza ishishini elibalulekileyongaphantsi kwetshintshi yepokotho. Ibeka umthwalo ngokukhawuleza. Ingena ngokoqobo kuyo nayiphi na ibhegi. Ilinganisa kuwo onke amanqanaba. Loo mxube uyawenzaukhetho olufanelekileyongamandla kunye nesimbo.
Ukufumana amanyathelo acacileyo alandelayo, zama le mfumba: iiseti ezi-2 ze-12 band walk, iiseti ezi-2 zeebhulorho ezili-10, iiseti ezi-2 zeehenjisi ezisi-8. Phumla imizuzwana engama-45. Ugqibile. Ngaba uyazithanda izikhokelo kunye nezicwangciso? Bhalisa kuluhlu lwethu okanyebamba iphepha lokuqalisa ngokukhawuleza.
Thetha neengcali zethu
Qhagamshelana nengcali ye-NQ ukuxoxa ngeemfuno zemveliso yakho
kwaye uqalise iprojekthi yakho.
✅ Ii-FAQ Malunga neebhendi zeHip Booty
Yintoni ibhendi yehip kwaye isebenza njani?
Ibhendi ye-Hip - Ibhendi yokumelana ne-looped oyinxiba ngaphezu kwamadolo okanye emaqatheni akho. Inika uxinzelelo olusecaleni. Oku kuguqula i-glutes kunye ne-hips yakho, izinzile kwaye iqinise ukuzilolonga. Iyaphatheka, inexabiso eliphantsi, kwaye ilungele ukufudumala, amandla, kunye nokuthintela ukwenzakala.
Ilaphu okanye i-latex: leliphi iqela le-hip elingcono?
Iibhanti zelaphu zibanzi, azityibiliki, kwaye zikhululekile. Zigqwesile kwi-squats kunye nokuhamba ecaleni. Iibhendi zeLatex zibonelela ngakumbi kunye nokhetho lweentshukumo zomzimba ogcweleyo. Khetha ngokuthuthuzela, ukuqina, kunye neenjongo zakho zokomelela.
Ndingayisebenzisa kangaphi ibhendi yehip?
Yinxibe kabini ukuya kane ngeveki. Yiphose kwindawo yokufudumala ukwenzela ukuba kusebenze okanye iiseshoni zamandla. Vumela ubuncinci beeyure ezingama-48 zokuphumla phakathi komthambo ophantsi womzimba. Amandla akasuki ekubulalekeni; ivela ekungqineni, eyakha amandla kunye nokuzinza ngaphandle kokusetyenziswa ngokugqithiseleyo.
Ngaba iibhendi zesinqe zinokunceda kwiintlungu zedolo okanye ukuthintela ukwenzakala?
Uh-huh, ukuba uzisebenzisa ngokufanelekileyo. Baqeqesha i-glute medius yakho kunye ne-rotator yangaphandle ukulungelelanisa ngokufanelekileyo amadolo akho kunye nezinqe. Oku kunokunciphisa ukuwa kwe-valgus kunye noxinzelelo emadolweni. Ewe, hlala ubona ingcali ukuba unentlungu okanye unemeko yonyango.
Ngaba iibhendi zehip zithatha indawo yobunzima bokukhula kweglute?
Bahamba kunye hayi endaweni! Iibhendi zandisa ukusebenza kwaye zibonelela ngoxinzelelo oluqhubekayo. Batshate ngobunzima obusekwe kwi-progressive overload ye-hypertrophy egqwesileyo. Sebenzisa iibhendi kwimisipha ephambili, ukupholisa ifomu, kunye nokwazisa umthamo ngaphandle koxinzelelo oludibeneyo.
Ixesha lokuthumela: Novemba-14-2022