12 Makungu Makuru Anokonzerwa neHu, Glutes, uye Thighs

1 - Makombeti Anonzi Static

Amapapu anotsvaga akashanda pakushanda mishonga mikuru yehudyu, gumbo, uye mahudyu. Mune shanduko yemapapu, iwe uri kungowisira pasi bviko pasi pane kuenda mberi kana shure. Kune vanotanga, iwe unogona kuedza kutama ichi paunenge wakabata pachigaro kana rusvingo kuti uenzane. Ita zvakanaka:

1. Mira netsoka dzakarurama mberi, rutsoka rworuboshwe ruchidzoka ruchiita mamita matatu kubva.
2. Ita zvigadziko muruoko rumwe kana zvichidikanwa uye ufugame mabvi kuti udzikise muviri kusvika pasi. Chengetedza bondo rinotungamira shure kwezvigunwe uye iva nechokwadi chekuderera zvakananga pasi panzvimbo yekufambisa.
3. Chengetedza mutsara wakarurama uye usingaiti iwe sezvaunenge uchifambisa mberi kwechitsinho uye kumashure kuti utange nzvimbo.
4. Usavhara mabvi pamusoro pekufamba.

2 - Kubatsira Lunges

Kufanana nemapapu epostatic, kubatsira mapapu kunobatsira zvose zvisungo zvehudyu, zvinopisa, uye mahudyu. Iyi shanduro yakangofanana nechepamusoro-soro, kunze kwekuti uri kushandisa chigaro kana rusvingo kuti uenzane. Iyi inzira yakanaka yevatangi vekuita mapapu pasina kurasikirwa. Ita zvakanaka:

1. Mira netsoka dzakarurama mberi, rutsoka rworuboshwe ruchidzoka ruchiita mamita matatu kubva.
2. Batisisa chigaro kana rusvingo kuti uenzane.
3. Bhodza mabvi uye udzikise pasi kusvika pasi kusvika mabheji kumashure ari masendimita mashoma kubva pasi uye bondo rinotanga riri kurudyi. Chengetedza bondo rinotungamira shure kwezvigunwe uye iva nechokwadi chekuderera zvakananga pasi panzvimbo yekufambisa.
4. Chengetedza mutsara wakarurama uye usingaiti iwe sezvaunenge uchifambisa mberi kwechitsinho uye kumashure kuti utange nzvimbo.
5. Ita mapeji 1-3 e 8-16 reps.

3 - Sliding Lunges

Izvi zvinosvitsa mutsva inoshandiswa patsva pamushandiro wakazara , unosanganisira misumbu yehudyu, gumbo, uye mahudyu nenzira dzakasiyana. Iwe unogona kuita basa iri uchishandisa pepa pepapa kana Gliding Discs .

1. Simira netsoka dzakaputika-kuputika, bhora reruboshwe rworuboshwe ruchizorora pamapuranga epombi kana Gliding Disc.
2. Bhenza rutsoka rworudyi paunenge uchifuratira rutsoka rworuboshwe kumashure munzvimbo yepamusoro.
3. Chengetedza bondo rinotangira shure kwechiso chako uye chengetedza gumbo rekumusoro zvishoma.
4. Zvishoma nezvishoma shandisa rutsoka rworuboshwe kumashure kuti utange, svetera mukapete uye dzokorora kwema 8-16 reps musati machinja mapande.
5. Chengetedza uremu muhudyu wepamberi kuitira kuti iwe ugare uine kutonga kwetsoka rorutsoka pachigamba.

4 - Sliding Side Lunges

Sliding Side Mavungiro ndeimwe mamwe maitiro emapapu emagariro. Nokuisa rutsoka rwako pamapuranga epombi kana Gliding Disc, unogona kutarisa gumbo remukati wegumbo rinosvibira paunenge uchishanda muchiuno nemakumbo emugumbo wemapapu.

1. Simira netsoka dzakaparadzana uye uise bhora rutsoka rworuboshwe padireti kana kumhanya.
2. Bhenja mabheji akakodzera, agere shure musitsitsinho sezvaunoisa chitsiko chetsoboshwe kuruboshwe.
3. Chengeta mabvi akakodzera kumashure kwechigunwe, torso yakarurama uye isina.
4. Dhinda mubhokisi kuti unyore mukati mehudyu uye shandisa rutsoka rworuboshwe kumashure.
5. Dzokorora mapepa 1-3 e 8-16 reps uye ochinja marumbo.

5 - Kupatsanura Squats

Kuparadzanisa zvikwata ndeimwe nzira yekusiyanisa mapapu emagariro. Muchiito ichi, iwe unokwidziridza rutsoka rwokumusoro pane imwe nhanho kana kuti chikwata chinonyanya kusimbisa pamakumbo epamberi uye chinowedzera dambudziko rekuenzanisa , izvo zvinoita kuti basa iri rive rakaoma.

1. Mira anenge 3 kana makumbo makatarisana nhanho kana nhandare uye isa gumbo roruboshwe papuratifomu, zvichida zororo pamagunwe kana pamusoro petsoka.
2. Ivai nechokwadi kuti tsoka dzenyu dzakakura zvakakwana zvokuti bondo rinotangira rinogara mushure megunwe paunenge wakarara pasi.
3. Paunenge uine chikwereti chako, benderera mabvi maviri ose uye udzike pasi mukati maro.
4. Svetedza mberi kwetsitsinho kuti umire uye udzoke zve 10-16 reps musati machinja mapande.
5. Itai zvimiso zvekuwedzera kuwedzera.

Fomu inotsanangura :

• Ingoenda chete zvakaderera sezvaunogona kunyatsogona. Izvi zvinoda kushanduka mukati mehup flexors ... kana iwe uchinzwa wakaoma pamberi pehudyu, tanidza nemapapu ose.
• Iva nechokwadi kuti bondo rinotungamira harupfuuri mberi kwezvigunwe kana kuti njodzi yako inokuvadza kubatana kwebvi.

6 - Low Lunge

Nzvimbo yakadzika pasi yakasiyana-siyana inofadza kune tsika dzetsika. Netsoka dziri pedo pamwe chete, mabvi anganzwa kunzwa kuderera, asi shoma shoma rekufamba rinowedzera kuwedzera. Iyi ndiyo imwe nzira yakakura kumapapu kana kuwedzera kukuru kune chirongwa chako chemukati.

1. Mira mumhara yakaparadzana nemakumbo pedo pamwe chete (anenge makumbo maviri zvakaparadzana, rimwe rutsoka mberi, rutsoka rumwe shure).
2. Ita zvigadziko muruoko rumwe norumwe uye ufugame mabvi, uchitora uremu kusvika pasi. Ichi ndicho kutanga kwechikwata.
3. Kuchengetedza kusabatanidzwa uye mapepa kumashure, pfuurira mberi kwechitsitsinho uye kusimudzira kusvika hafu.
4. Pasi pfupi udzoke uye dzokorora kwema 1-3 seti 10-16 reps.

Fomu inotsanangura :

• Ichi chikwata chiduku. Tanga pazasi uye enda kusvika hafu kusvika pane kumira kumativi ose.
• Chengetedza ruzivo rwakanamatira mberi rwese, asi iva nechokwadi chokuti mushure makadzika uye iyo isabatanidzwa.
• Chengetedza rutsoka rwakaperera uye ramba uri pazvigunwe zvetsoka dzekumusoro.

7 - Lunge Deadlift

Iko kusanganiswa kwegungwa uye kuurayiwa inzira yakanaka yekushanda mushuga wose mumuviri wepasi, kusanganisira glutes, quads, uye hamstrings. Izvi zvinofambira mberi zvicharwisawo nheyo yako, kuenzanisa, nekusimbiswa, saka iwe unoda kuita izvi nekuisa pfungwa pane zvauri kuita kuti uwane zvakanyanya kubva.

1. Pinda munzvimbo yakagadzikana nechepamusoro petsoka uchizorora pane imwe nhanho. Iva nechokwadi chokuti gumbo rinomira rakakwana zvakakwana mberi kuti mabvi anoramba ari shure kwechiso chako paunenge wakarara.
2. Ita chiedza-midzi yezvigadziko mukati mavo maoko maviri kana uchida.
3. Bhodza mabvi uye ugare pasi panguva imwe chete uchideredza dutu kumucheto wepamberi uye uuye nezviremera pasi kusvika pasi.
4. Kuchengeta mutsipa pasi newaini isina kubatanidzwa, ruramisa gumbo rinotarisana sezvinoitika pakufa.
5. Bhota pamabvi uye kusundira shure, kururamisa torso.
6. Dzokorora 8-10 reps pamagumbo ose, kupedzisa 1-3 seti.

8 - Imwe-Yakabatana Yakasangana Nekusvika

Kushanda kwemakemikari hakungoiti kutora mishonga yakawanda, iyo inoponesa nguva asi inokubatsirawo kuti ushande zvakaenzana nekudzikama apo uchivaka simba nekutsungirira. Iyi miviri yakaremberedzwa imwechete muenzaniso wakanaka weiyo uye imwe nzira yekubatanidza muviri wose mubasa rimwechete. Iyi iri kufamba mberi, asi iwe unogona kugadzirisa nekuita kunze kwebhola.

1. Ita rutsoka rworuboshwe / shin pa bhora uye ubatisise chimiro-chiedza chemukati muruoko rwako rworudyi.
2. Bhota ibvi rakarurama mumumvuri apo iwe uchitema bhora kunze kwegumbo rako roruboshwe kusvikira rakananga uye bondo rinotangira rakananga kusvika anenge 90 degrees (gove shure kwezvenwe).
3. Panguva imwe chete, svika kurema kubuda, kuchengetedza kusabatanidzwa.
4. Dzvanya joko rorudyi kuti udzore bhora shure kuti uende panzvimbo.
5. Dzokorora 10-16 reps mushure mokuchinja majeko.

Mazano

• Edza kutama uku pasina uremu kutanga kana iwe uchinzwa uchinetseka.
• Izvi zvinoda kuenzanisa, saka iwe ungamira pamadziro kuitira kuti iwe unogona kubatisisa kana uchida.

9 - Barbell Lunge

Kana iwe uchida kuwedzera kuwedzera kumapapu ako sekuti hausi zvakasimba zvakakwana, kushandisa shanduro imwe nzira yekuenda nayo. A barbell inoparadzira uremu zvakanyanya kufanana nemapfudzi ako kuitira kuti iwe unogona kusimudza zvakanyanya kudarika iwe unogona kuve ne dumbbells. Kuti uchengetedze kufamba uku kwakachengeteka, ingoshandisa chiremera chaunogona kusimudza kana kuva nechepa pedyo.

1. Isa chidimbu-nzara barbell pane imwe nyama yemapfudzi ako (shandisa bhari pad kana uchida) uye utore rutsoka rworudyi mberi, rutsoka rworuboshwe kumashure pakatarisana.
2. Kuchengeta torsi yakarurama uye isina kubatanidzwa, inonama mabvi kuderedza muviri kusvika pasi. Chengetedza bondo rinotungamira shure kwezvigunwe uye iva nechokwadi chekuderera zvakananga pasi panzvimbo yekufambisa.
3. Pasi pasi kusvika iwe unogona kuenda usingabati mabvi akadzokera pasi.
4. Svetera mberi kwetsitsinho kuti umire shure, urege kudzivhara mabvi pamusoro pekufamba.
5. Ita mapeji 1-3 e 8-16 reps.

10 - Sliding Side Lunge ne Weights

Izvo zvakanyanyisa kushandiswa zvinoshandisa zvinokonzera marwadzo, mahudyu, mahudyu uye zvinomirira zvose panguva imwe chete. Nokushandisa pepa repapeti nekudhonza rimwe gumbo mune imwe kunze, unowedzera kusimba kune tsika dzetsika. Kutora uremu huri pasi kunobatanidza nheyo, zvichiita ichi chiito chinokurudzira chichakutsamwisa iwe.

1. Isa chidimbu chepasi pasi petsoka dzezasi uye ubatisise (ndakashandisa 10 lb kettlebell) kuruboshwe.
2. Chengetedza uremu muhudyu wekurudyi uye ufukidze mabvi apo iwe unofambisa rutsoka rworuboshwe kune rumwe rutivi, uchichengeta gumbo rakarurama.
3. Sezvaunofamba uchienda kumucheto, uchigadzika mabvi shure kwezvigunwe, tora uremu uye ubate pasi.
4. Chikwata chakaderera sezvaunokwanisa uye chengetedza chikamu chakareruka, pasina kubatanidzwa.
5. Dzorera shure, svetera rutsoka rworuboshwe mukati apo iwe umire.
6. Dzokorora 8-15 reps uye wobva washandura mativi, achizadza 1-3 setswana.

11 - Chikamu Lunge ne Kettlebell Lift

Kuwedzera kettlebell kusimudzira kune imwe tsika yerutivi runyararo inzira yakanaka yekuwedzera kuwedzera nekudzika kusvika pakushanda kwako. Ingofunga kuti iwe unotumira zviuno zvekare uye uchengetedze kusabatanidzwa kuti udzivirire pasi pasi. Iwe unogona kutora chikwangwani pano kana iwe usina kettlebell.

1. Tanga mumamiriro ezvinhu akawandisa uine kettlebell kana uremu mumaoko maviri.
2. Sungira kurudyi, kuchengeta rutsoka rworuboshwe zvakarurama, kushandura mahudyu kumusoro kwetsoka rorudyi.
3. Iva nechokwadi chekutumira zviuno zvechiuno kuti zvibatane ne glutes.
4. Panguva imwe chete, simudza uremu hwakananga kusvika pafudzi.
5. Itai kuti ureruke, dzokera kumashure uye udzoke kune rumwe rutivi.
6. Dzokorora ma 1-3 se 8-16 reps.

12 - Kuparadzanisa Squat neKushanduka

Imwe nzira yekupikisa nayo gumbo rako, uye nheyo yako, iri neyiyo yakaparadzaniswa squat ine kuwedzera kune dzimwe nzvimbo. Izvi zvinoratidzwa uchishandiswa BOSU , iyo yakatonyanya kufambira mberi, saka edza izvi pane imwe nzvimbo yakagadzikana yekuita usati waedza iyi shanduro.

1. Mira anenge 3 kana kuti makumbo pamberi peBOSU kana danho uye uise rutsoka rworudyi pamusoro, uchizorora pamakona.
2. Simira kuti uwedzere kutora uye utore maoko kumativi ose apo iwe unopfugama namabvi muchipinda.
3. Sezvaunosungirira, shandura torsi, uise ruoko rworudyi kuruboshwe rworuboshwe uye ruoko rworuboshwe rwakananga kumusoro.
4. Dzorera shure kuti utange uye simuka, uchidzokorora kwema 1-3 masere e 8-16 reps.
5. Sezvaunenge uchiita, edza kuita sangano rose mune imwe nzira inofadza.