Glute, Hip uye Thigh Maitiro

1 - Mitsipa Inomutsa

Mhemberero inosimudza ndeimwe yezviito zvinowanzojairika zvejemusi uye zviyero zvekunze uye nzira yakanaka yekusimbisa masumbu anotsigira mabvi. Izvi zvinogona kuitwa pavanenge vete pasi, asi ini ndinosarudza iyo mamiriro ekumira nokuti inoshanda makumbo ose pamwe chete nekwakadzika paanenge achigadzirisa uye nekugadzikana. Kana iwe uri wekutanga, iwe unogona kuedza kuita chiito chacho pasina bhanhire rinopikisa kana kushandisa chiedza chechiremba chechiedza panzvimbo.

1. Putira bhande rinopikisa pamakumbo ako, kuisunga kuitira kuti iwe unetseke pane bhendi kana ukamira netsoka netsoka dzakaparadzana (iwe ungada kuchinja kushorwa kuti uwane zvinoshanda zvakanaka).
2. Batisera pamadziro kana chigaro chekuenzanisa kana zvichidiwa.
3. Shandura uremu wako kumakumbo erudyi uye, usingasvibise torsi, simudza rutsoka rworuboshwe rwakananga kurutivi kusvikira iwe uchinetseka pamabhanhire uye kuputika mu glutes. Iwe unogona kungoda kusimudza gumbo zvishoma masendimita.
4. Rutsoka runofanira kugadziriswa, uye chiuno chako, mabvi uye chidzitiro zvinofanira kunge zvakagadziriswa uye zvichiratidza nenzira imwechete (mberi kwekamuri).
5. Pasira gumbo musingazorori pasi pasi uye dzokorora zvikamu zvitatu zvemashure gumi nemakumi maviri nemasere kubva pamakumbo ose.

Mazano

• Usafuratira gumbo kana iwe uchisimudza. Asi ramba uchitarisa bvi rinotarisana mberi. Izvi zvinopfupisa mararamiro ako, asi chengetedza basa iri kunze kwehudyu uye gweda.
• Dzivisa kumira kune rumwe rutivi sezvaunosimudza gumbo. Shandisa yako abs kusungira muviri wako kana kubata pachigaro chekuwedzera kwakasimba.

2 - Mutsipa Ramba Uchishandisa Bhora Rokuzorora

Mhemberero yemakumbo inotanga basa guru rinotarisa gliti, mahudyu nemahudyu. Iyo inofanirwa nemichina yemakumbo , asi zviri nyore sezvo iwe uchishandisa muviri wako uremu hwekudzivisa.

1. Gara pane bhora ugoerekana uchingura bhora, uchifamba-famba tsoka dzako kusvikira iwe ugare pachitsiko, mabvi akavhara.
2. Isai zvigunwe zvepamusoro pasi kana kubatisisa pamadziro kuti uenzane, kana zvichidiwa.
3. Svetedza zvitsitsinho zvetsoka mbiri (kusimudza zvigunwe kubva pasi, kana uchikwanisa) uye svetuka zvakare pabhora kusvikira mabvi ari pedyo.
4. Sezvaunosimudza, famba zvishoma, chaizvoizvo uchibatana nemisungo yehudyu nehudyu.
5. Pasi uye dzokorora zvikamu 1-3 zve 10-16 zvakare.

Mazano

• Kushandisa bhora duku kunobvumira mazano ako emunwe kuti asvike pasi, achikutungamirira iwe yose
• Kuita kuti zvive zvakaoma, enda zvishoma kana kuedza shanduro imwe chete iri pasi apa
• Pasi pemusangano, chengeta mabvi shure kwezvigunwe

3 - Imwe-Imba Yakapetwa paBhozi Rokudzidzira

Ichi chiitiko chinonetsa kune zvose zvakasara uye simba rako regumbo nekutsungirira. Nokuti huwandu hwenyu huremu hunoiswa pamakumbo maviri, iwe unonzwa chaizvo basa mumaruva uye cheads yemuyo unoshanda. Iyi ndiyo yekufambisa.

1. Gara pane bhora ugoerekana uchingura bhora, uchifamba-famba tsoka dzako kusvikira iwe ugare pachitsiko, mabvi akavhara.
2. Isa chidimbu chepepa kana gumbo pasi pechitsitsinho chako kuruboshwe uye ruramisa gumbo iroro rakananga pamberi pako, bheji rakarurama rakanamatira.
3. Svetedza chitsitsinho chetsoka rwako rworudyi kuti uise pfuti (sezvinenge mumutsara wemakumbo).
4. Sezvaunofungidzira, svetedza izvo zvakasara zvitsitsinho padenga, uchipinza mubhokisi repepa zvese iwe unogona.
5. Pasi uye dzokorora zvikamu 1-3 zve 10-16 zvakare.

Mazano

• Kushandisa bhora duku kunobvumira mazano ako emunwe kuti asvike pasi, achikutungamirira iwe yose
• Kuti uite kuti zvive zvakaoma, simudza gumbo risina kushanda kubva pasi kunze kwekuzorora pamapuranga epombi
• Chengetedza kufamba kwako kwenguva pfupi kusvikira iwe uchinzwa wakagadzikana
• Chengeta bvi shure kwezvenwe uye edza kuisa uremu hwako pachitsinho chako apo iwe unomhanya pane pane bhora retsoka dzako

4 - Mukati Gumbo Squeeze

Imukati wehudyu inopisa ndeimwe yenzira dzangu dzinofarira kushanda mukati mahudyu nekuti iri nyore uye haunoda zvinhu zvakawanda. Mune shanduro iyi, ndinoratidza kutama nebhokisi rekudzivirira, asi unzwe wakasununguka kushandisa bhomanana bhizinza rinonzwa risinganzwisisiki. Ini ndinoratidzawo chikwata chepamusoro, nemakumbo mumhepo. Iyi shanduro inosanganisira zvimwe zvakakosha asi, kana yakaoma zvikuru, chengeta tsoka patsoka nemabvi akadzikamisa. Ita zvakanaka:

1. Rara pasi uye usimudze makumbo kubva pasi, uise bhora rekushandisa (kana rimwe rudzi rwebhora) pakati pamabvi / shins.
2. Dzvinyirira bhora zvishoma kuti uzvichengetedze kubva pakudonha uye kuisa mawoko pasi pasi kuti uwedzere kutsigirwa.
3. Pfugama bhora zvishoma, unopinda mukati mahudyu.
4. Kusunungurwa zvishoma, kuchengetedza kukanganisa bhora.
5. Dzorerai mapeji 1-3 e 12-16 reps.

Mazano

• Kana iwe ukawana musana wako uchigunzva, bendama mabvi mamwe kana kuisa tsoka patsoka nekuda kwemuitiro uyu.
• Dzivisa kusunungura nzira yose, asi chengetedza chiedza chidziridzire kuchengetedza bhora munzvimbo uye mukati mahudyu.

5 - Kukwidzika kwejichi paBhoti

Iko kusimudza mbatya inzira yakanaka yekushandira gliti, hamstrings uye yakadzika kumashure. Nokushambidza tsoka patsoka, unowedzerawo chikamu chechiyero chinoita kuti chiito chacho chiwedzere uye chinowedzera. Ita zvakanaka:

1. Rara pasi ugoisa zvitsitsinho pabhora, uchidzivirira makumbo.
2. Dzvinya maruva uye simudza mahudyu kusvikira mutumbi uri munzira yakarurama.
3. Chengetedza maoko pasi pasi kuti uwedzere huwandu kana zvichidiwa.
4. Bvisai mahudyu pasi, musati mava kugunzva pasi, uye dzokai kwema 1-3 mashure e12-16 reps.
5. Kana basa racho rakanyanya kuoma, tamisazve bhora pasi pemhuru kana mahudyu kuti zvive nyore.

6 - Squat Nechipfuwo Chete

Zvikwata zvakakosha kune gliti uye mahudyu uye iwe unogona kuwedzera simba kumusangano kuburikidza uchishandisa boka rinopikisa uye unowedzera danho resoka. Kutsikira kune rumwe rutivi kunosanganisira zviyero zvekunze uye glutes kunyanya, zvichiita izvi kuita basa rakaoma.

1. Isa chidimbu chinopikisa pasi pasi petsoka uye ubatisise pamataoko nemaoko maviri.
2. Iwe unogona kudimbura bhendi pedo nemaoko ako kakawanda kuti uwedzere mamwe matambudziko.
3. Tora danho rakakura kuenda kurudyi, kupenya glute sezvo bhuti rinomesa.
4. Pasi kusvika mujasi, mabvi shure kwezvigunwe uye kuchengetedza mhirizhonga pahutu.
5. Zvishoma nezvishoma famba tsoka pamwe chete.
6. Ramba uchienda kurudyi ye 8-16 reps kana urefu hwemukamuri usati washandura mativi.

7 - Glute Squeezes on the Ball

Izvo izvi zvinokonzera kuti zvive zvakakosha pakutsvaga chidziro pamwe chete ne hamstrings uye nechezasi kumashure. Chinokosha chekutarisa pamagetsi ndekusimudza zvigunwe zvako uye kuisa pasi pasi nezvitsitsinho zvako. Iwe unogonawo kugadzira zviyeuchi muhudyu nekuwedzera.

1. Nhema pabhoro rine musoro, mitsipa nemapfudzi akatsigirwa, mabvi akagadzika uye zvigunwe zvakasimudzwa.
2. Tora midzi-miviri yakaremara, kana yakadikanwa, muchiuno
3. Tanga kutama nekuderedza mahudyu kusvika kune pasi kunze kwekukwira bhora.
4. Dzorerai glits kuti murere mahudyu kusvikira mutumbi uri munzira yakarurama.
5. Pasi uye dzokorora zvikamu 1-3 zve 10-16 zvakare.

8 - Bent-Over Leg Legts

Izvi zvinorema hazvidi kuti zvishandise uye zvinoshandisa mahudyu, marinho uye mahudyu emakumbo ose maviri. Iwe wakasungira chiuno nehudyu mumakumbo akamira, uchishanda kunze kwehudyu nechokunze kwehudyu. Iko uye kumashure zvinobatanidzwawo zvakare nokuti iwe uri pakakwirira.

1. Isa maoko shure kwemashure uye mberi kusvika mberi zvichienderana nepamusoro uye zvakadzika, pasina kubhururuka.
2. Tora rutsoka rworuboshwe kunze kune rumwe rutivi, uchizorora pamusoro pezvigunwe.
3. Squat ane gumbo rorudyi panguva imwe chete achisimudza rutsoka rworuboshwe masendimita mashoma kubva pasi mukumhanya kwemakumbo.
4. Dzorerai kuruboshwe kuruboshwe uye ruramisa gumbo rorudyi, kudzokorora re 8-16 reps musati machinja mapande.

9 - Squat neInner Thigh Lift

Ichi chiito chinoshandisa chinokonzera mahudyu, gumbo nemahudyu emakumbo ose maviri. Nokuputika nemagumbo rimwe uye kuwedzera mukati mehudyu kusimudza kune imwe, iwe unotarisa mishonga yakawanda uchishanda pakurongeka uye kugadzikana. Nekufamba uku iwe unoda nzira yekubatanidza bhendi kune chimwe chinhu chakasimba kana iwe unogona kushandisa kashini yemashoni pajimini. Iwe unogonawo kupfekedza zviyero zvechikwata kana bhanhire isingashandi kwauri. Tora nguva yako nekufamba uku uye kunyatsoisa pfungwa pane zvauri kuita.

1. Yakachengeteka kuguma kwebhanhire kune chimwe chakasimba chakasimba pedyo nepasi uye ichivhara rumwe rutivi rwunopoteredza rutsoka rworudyi, ruchimirira nerutivi rworudyi rwemuviri kune boka.
2. Endai kure zvakakwana zvokuti pane kusununguka kwakasununguka pane bhanhire.
3. Tanga nekubuda kuruboshwe, uchiderera mucakati chechikwata.
4. Kuchengeta uremu muhudyu wekurudyi, shingirira kumashure apo uchiunza gumbo rorudyi diagonally pamberi pomuviri, uchifunga nezvemukati wehudyu.
5. Tora rutsoka rworudyi kuruboshwe paunenge uchitarisa nechokuruboshwe, uchidzokorora 10-16 reps musati machinja mapande.

10 - Akagara Outer Thigh Taps

Kugara kunze kwehudyu mapepa inzira yakanaka yekushandira zvidye zvekunze nehudyu kubva panzvimbo yakagara. Iwe unogona kushandisa kupikisa bundu regiop kana kusungira bhendi yenguva dzose mukatikati pehudyu kuti uite kusagadzikana. Iwe unoda kuchengetedza kukwikwidza kune bhanhire mukati mekutenderera, saka usaisunga zvakare.

1. Gara wakareba muchigaro kana pabhola uye musunga bhande rinopikisa kumativi ehudyu kuitira kuti pane kukanganiswa apo makumbo anenge akasiyana.
2. Tora rutsoka rworudyi kunze, sekunge uri kutamira kune rumwe rutivi (uchiri kugara) uye tora pasi.
3. Dzorera rutsoka rworudyi shure uye utore rutsoka rworuboshwe kunze, kuruka pasi.
4. Ramba uchichinja kugadzirisa rutsoka rworudyi uye rworuboshwe kusvikira kune rumwe rutivi rwema 16-20 zvakare.
5. Chengeta iyo isina kubatanidzwa muboka rose uye edza kuchengetedza gumbo risina kushanda seimwe gumbo.