Ukusebenzisa iChinaband esinqeniUkuzivocavoca kukugcina umqolo wakho uqinile kwaye ukhululekile.Kwakhona kunceda ukukhusela umva ophantsi kunye nokuphuhlisa ukuma komzimba okufanelekileyo.Sikuqokelele awona aphezulu asi-8 emithambo yehip band ukwenzela wena.Ukuba ufuna ukubona iziphumo zokwenyani, ezibambekayo, gqibezela i-2-3 glute workouts ngeveki.Kwiinyanga nje ezimbalwa, siza kuqala ukubona iziphumo ezinomdla.
1. Ukulala Ngecala Umlenze Uphakamisa
Ukulala Umlenze wecala Ukuphakamisa kuyindlela enhle yokwakha amandla kwi-lateralaths kunye ne-hip abductors (zombini i-gluteus medius kunye ne-gluteus minimus).
• Songa iband ukumelanaujikeleze iqatha lakho, lala phantsi kwelinye icala, kwaye ubeke iinyawo zakho kwelinye icala.
• Goba ingalo ekufutshane emgangathweni kwi-engile yee-degrees ezingama-90 kunye nomphambili wengalo emgangathweni kunye nesandla esisendlebeni ukuxhasa intloko.
• Beka enye ingalo esiswini sakho ubeke intende yakho phantsi.
• Qinisa umbindi wakho kwaye ngokuthe ngcembe uphakamise umlenze wakho ongentla uwuse kwisilingi izinqe zakho zipakishwe.Bamba umzuzwana omnye, emva koko ubuyisele umlenze wakho kwindawo yokuqala.
• Phinda amaxesha angama-15-20, uze utshintshele komnye umlenze uze uphinde.
2. Ibhulorho yeHip enePulse
Ukwenza naluphi na uhlobo lokuzivocavoca kwebhulorho kuqinisa ngokuthe ngqo i-gluteamuscles - i-gluteus maximus, i-gluteus medius, kunye ne-gluteus minimus - njengoko welas i-hamstrings.
• Faka umtya esinqeni emathangeni akho.
• Lala ngomqolo iingalo zakho emacaleni, amadolo agobile, kwaye iinyawo zithe tyaba emgangathweni oqelelene ngobubanzi besinqa.
• Cofa isinqe sakho kunye nombindi ngelixa uzinyusa ii-intshi ezimbalwa ukusuka emgangathweni.
• Bambelela kwaye usebenze ukutyhala amadolo akho kude omnye komnye.
• Gqiba amadolo ngokucothayo kwaye uphinde u-1.Qhubeka uzisa amadolo akho kunye kwaye uhlukane ngaphandle kokunciphisa isinqe sakho.Gqibezela i-15-20 reps.
3. Ukuguqa kweBanded Kickbacks
Umva webhendi ujolise ezinqeni, unceda ukuphucula amandla emisipha kunye nethoni.Lo msebenzi ukhuthaza ukuzinza kunye nokulinganisela kwaye unceda ukubumba izinqe, imilenze kunye namathanga.
• Qalisa kwii-alfours kwii-allknees izandla zibe ububanzi bamagxa ukuhlukana kwaye amadolo abe nobubanzi besinqe.
• Songa aband ukumelanaemilenzeni yakho.Khusela ibhanti kumgangatho ongaphantsi kwedolo kunye nomlenze we-static kwaye ubeke ibhanti ngaphezu kwedolo kunye nomlenze osebenzayo.
• Khaba imilenze yakho ngasemva kancinane, ucofa imilenze yakho ukuze yolule imilenze yakho.
• Bamba le ndawo kwaye ubuyele ekuqaleni.Phinda amaxesha angama-15-20, uze utshintshe amacala.
4. I-Deadlift yomlenze omnye
I-deadlift yomlenze omnye isebenza i-hamstrings yakho, i-gluteus maximus, kunye ne-gluteus medius.Bakwanceda umngeni unyawo, i-hip, kunye nokuzinza kwe-trunk.
• Yima iinyawo zakho ziqelelene ububanzi begxalaba, olunye unyawo kwibhanti yeelastiki, uze ubambe elinye icala ngezandla zozibini.
• Shenxisa olunye unyawo umva kancinane njengoko kubonisiwe kumfanekiso ongasentla.
• Gcina imilenze yakho nomqolo uthe nkqo kwaye isinqe sandisiwe, yolula isinqe sakho kwaye ume nkqo ngokugoba kancinane emadolweni akho.
• Buya kancinane kwaye uphinde amaxesha ali-15-20.Yenza umsebenzi ofanayo kwelinye icala.
5. Squat
I-squats yenye yezona zinto zibalaseleyo zokuzilolonga kwaye zilungile ukwenza i-butt enethoni.Abancedi kuphela ukuqinisa imisipha yakho ye-glute, baphinde baphucule amandla angundoqo kwaye basebenze i-quads, i-hamstrings, amathole, kunye nomqolo ophantsi.
• Yima iinyawo zakho zibe banzi kancinane kunobubanzi benyonga ngaphandle kwaye aband ukumelanangaphezulu kwamadolo akho.Iinzwane zakho kufuneka zibe ngaphandle kancinci.
• Goba amadolo akho uze utyhale isinqe sakho sibuyele kwindawo ehleliyo.
• Qhubeka uthoba umzimba wakho de amathanga akho adibane nomgangatho.Gcina amadolo akho kwi-Angle ye-90-degree.
• Bamba imizuzwana embalwa, uze uphakamise kancinci umva uye kwindawo yokuqala.Yenza i-15-20 reps.
6. Ukuxhwilwa kwecala lomlenze
Abaqweqwedisi be-hip babalulekile kodwa bahlala benganakwa izihlunu ezivumela ukuba sime, sihambe kwaye sijikeleze imilenze yethu ngokulula.Ukuzivocavoca kwecala lomlenze kunokunceda ukufezekisa umqolo oqinileyo kunye nethoni ngelixa unceda ukukhusela kunye nokunyanga iintlungu ze-hip kunye nedolo.
• Songa aband ukumelanaujikeleze ngaphantsi kwedolo lakho kwaye ume nkqo.
• Ukuba ibhalansi yakho ayikho nkulu, bamba into eyomeleleyo njengesitulo okanye beka izandla zakho kwi-wal (ungathembeli koku - gcina ibhalansi yakho wilincrease ukomelela kwezihlunu kuwo wonke umzimba wakho).
• Phakamisa umlenze omnye uwuphakamise uwukhuphele ngaphandle kwicala lomzimba wakho.Misa, emva koko ubuyele kwindawo yokuqala.
• Phinda kwakhona amaxesha angama-15-20.Yenza umsebenzi ofanayo kwelinye icala.
7. Ukukhaba iBut Extension
I-Kick Butt Extension inceda ukusebenzisa i-hip flexors, i-adductors, kunye ne-quadriceps, inceda ukwenza umva womelele kwaye ulinganise.
• Biyela iinyawo zakho ngeband ukumelana.Lala ngomqolo imilenze yakho ithe tye kwaye iingalo zakho zithe tyaba emacaleni.
Goba idolo lakho lasekunene esifubeni sakho kwaye ubeke unyawo lwakho lwasekunene embindiniband ukumelana(zama ukubeka ibhanti ecaleni kwe-arch yonyawo lwakho ukuyigcina kwindawo).
• Thatha umlenze wakho wasekhohlo kancinci emhlabeni.Yandisa umlenze wakho wasekunene kwakhona kwi-angle ye-45-degree kwaye uyibuyisele esifubeni sakho.
• Phinda kwakhona amaxesha angama-15-20, uze utshintshele emlenzeni wasekhohlo kwaye wenze umsebenzi ofanayo.
8. Tsiba Squat
Gxuma i-squats wilincrease amandla aqhumayo, uphucule amandla omzimba aphezulu nangaphantsi, kwaye utshise iikhalori ngokukhawuleza kune-squats eziqhelekileyo.
• Beka aband ukumelanaemathangeni akho ngqo phezu kwamadolo akho.
• Yima iinyawo zakho zibe banzi kancinane kunobubanzi benyonga.Yenza i-self-weight squat ngokubhekiselele kwii-squats kumgca.
• Qala kwindawo esezantsi ye-squat kwaye utsibe ngokuqhushumba.Emva koko wolule imilenze yakho kwaye usebenzise iingalo zakho ukuze ufumane amandla.
• Qinisekisa ukuba uhlala kwiibhola zeenyawo zakho kwaye ufunxe impembelelo eyenziwe ngokutsiba ngeenyawo zombini.Phinda 15-20 amaxesha.
Ngala hip 8band ukumelanaUkuzivocavoca kwe-glute, unokwakha i-butt enetoni ngakumbi kwaye utshise iikhalori ezaneleyo ukuze uyiguqule ibe ngumzimba ogcweleyo.
Ixesha lokuposa: Nov-14-2022