Kukudzwa, Hip, uye Thigh Kuenzanisa kweSimba

1 - Leg Extensions

Nzira yekuwedzera ndeyese iri nyore, inyanzvi yekudzidzira inotarisana nemisungo ye quadriceps. Ichi chiito chakanaka kune ani zvake anoda kusimbisa masumbu akaipoteredza mabvi kuti ape husi hwakanyanya uye kutsigirwa. Iwe unogona kuita chiito ichi pamakumbo emakumbo anowedzera, asi iyi sarudzo inogona kuitwa chero nguva, chero kupi zvako. Wedzera zviyero zvemakumbo kana kuti boka rekumanikidza kuti uwedzere. Iwe unogonawo kugara pabhokisi rekushandisa kuitira kuti kufamba kuve kwakaoma.

1. Gara wakareba pachigaro kana pabhokisi uye usina kubatanidzwa.
2. Kuchengetedza muviri wakagadzikana, kururamisa gumbo rakarurama, tsoka dzinoshanduka, uye edza kuzviunza kusvikira gumbo rakafanana nepasi.
3. Deredza mutsipa shure, uchingobata chitsitsinho kusvika pasi, uye dzokazve 16-20 reps musati machinja mapande.

Iwe uchanzwa izvi zviri mberi kwehudyu uyewo muhup flexors wegumbo rinoshanda.

2 - Chikamu Chete Ups

Nzira dzekumusoro dzakanaka kune glwed uye imwe nzira yekuwedzera zvimwe zvakasiyana pakuita basa rako ndekuita chikamu chepamusoro. Paunenge uchiri kushanda iyo gomba, chiuno nehudyu, unoshandura kusimbiswa kwemaitiro, uchiwedzera zvishoma mukati memukati. Chero nguva chero ipi zvayo paunoshandura chimwe chinhu, unomanikidza muviri wako kushandisa masikironi akasiyana-siyana mukupindura maitiro matsva aya.

Cherechedza hupamhi hwenyu hwematanho kune rumwe rutivi rwunopera kuti usabatwa nemabvi. Iwe unogona kunge uchida kushanda panzvimbo yakaderera pane nguva dzose inowedzera.

1. Mira kumativi pamatanho kana mapurisa (pamusana wepamusoro, gumbo panhanho harifaniri kukotama kupfuura 90 degrees) uye kubata dumbbell yakakura-ine nzara mumaoko ose.
2. Tsika pasi nebandauko rorudyi, uchiderera mu squat uye uchichengetedza musana wakarurama, torso yakarurama uye iyo isipo.
3. Tarisa pamakumbo ari pamatanho apo iwe unopinda muchitsitsinho, uchidzosa rutsoka rworudyi kumatanho.
4. Chengetedza chikamu chidiki uye chinodzora uye chifungidzira kuti gumbo panhanho iri kuita basa rese.
5. Dzokorora mapeji 1-3 e8-16 reps kumativi ose maviri.

3 - Akagara mukati Muchigwa Squeezes

Kugara mucheka wepakati kunopisa inzira yakanaka yekushandira zviduku zviduku zvemukati mahudyu kuti usimbise misipa yakapoteredza mabvi. Iwe unogona kushandisa chero rudzi rwebhora, kunyange zvazvo mishonga inoremedza bhora inogona kuwedzera simba kumushandi.

1. Gara wakareba pachigaro kana pa bhora uye sopedza mishonga bhora kana gorofu rinoputika pakati pemabvi.
2. Chengeta iyo isina kubatanidzwa sezvo iwe unobata bhora nemabvi ako, uchibvumira mukati mahudyu.
3. Kusunungurwa kwehafu chete, kuchengetedza kukakavara uye kuomanikidza bhora, uye kudzokorora kwema 1-3 seti 16-20 reps.

4 - Bhoti Tappu

Zvakaoma kuti ushande muviri wakadzika kubva panzvimbo yakagara, asi mabhoti mabhora inzira yakasimba yekuita ropa richiyerera muhudyu uye mahudyu paunenge uchitarisa kune hip flexors uye quads. Iwewo unoshanda uchienzanisa sezvaunokurumidza kuchinja kubva patsoka kusvika kune imwe.

1. Gara wakareba pachigaro, pasina kubatanidzwa, uye uise bhodhoro remushonga pasi pasi pamberi pako.
2. Simudza rutsoka rworudyi, ruchengetedze, uye uise zvigunwe kumusoro kwechirapa bhora.
3. Tora gumbo kubva pasi uye tora bhora nerutsoka rworuboshwe.
4. Ramba uchibata bhora, kushandura tsoka, uye kuenda nokukurumidza sezvaunokwanisa.
5. Chengeta iyo isina kubatanidzwa mukati mekushandisa.
6. Dzorerai mapeji 1-3 ekudzoka 16-20.

5 - Crossover Step Ups

Kana zvasvika kune muviri wakadzika muviri unoita maitiro, chikwata chinokwira chiri kumusoro kwerwendo. Izvi zvinoshandisa glutus (zvose zvinonzi gluteus medius and maximums) kuburikidza nemapuraneti ose anotenderera nechinangwa chekusimudzira mushure. Iri sangano rinotevera rinoshandisa mahudyu nenzira yakasiyana nedzimwe tsika dzepamusoro, dzinosanganisira zvose mukati nekunze kwekushandura paunenge uchishanda pakubatanidzwa kwako uye kuenzanisa. Ichi chinhu chiduku chekutadza kushamisika saka, kana iwe uine matambudziko emabvi, muhudyu kana kumakumbo, unogona kuidarika. Kutanga nechepasi pedhipatimendi kunogonawo kukubatsira iwe kukwanisa fomu yako.

1. Mira nerutivi rwako rworuboshwe rakatarisana nhanho, bhenchi kana chikwata. Kana iwe wakanyanya kufambira mberi, edza nzvimbo yakakwirira apo chidya chako chikafanana nechomukati sezvauri kuenda.
2. Tora zvigadziko zvekuwedzera kwekuwedzera, kana zvichidikanwa.
3. Simudza rutsoka rworudyi ugoyambuka rwo kuruboshwe, uise rutsoka runyoro rwechitsiko kana nzvimbo.
4. Chengetedza mahudyu ako kusvika pakatarisana nekamuri paunenge uchimhanya nemakumbo akanaka, uine rutsoka rworuboshwe kurutivi rworudyi pane bhenji.
5. Dzokera shure nechepamusoro petsoka uye dzokorora kwema 1-3 sets 8-16 reps.

6 - Nzira Yakarurama Yakasimudza

Izvi zvinonyengera zvinoratidzika zviri nyore, asi chaizvoizvo zvakaoma zve quads uye hip flexors. Nokugara wakarurama, iwe unogadzirisa mararamiro ako uye iwe unonzwa uchitsigira wako kuchengetedza gwara rako zvakananga uchisimudza nekuderedza gumbo. Izvi zvinokurudzira kusimbisa zviyero uye kupa mabvi ako magwaro mamwe rubatsiro. Kuita kuti zvive nyore, unogona kutenderera kumashure nemaoko ako kana zvikwereti.

1. Gara wakareba nejoko roruboshwe uye rutsoka rworudyi rwerudyi, tsoka dzinoshanduka.
2. Putira maoko ako kumativi ose kuruboshwe kuruboshwe uye ugobatisa abs.
3. Simudza rutsoka rworudyi kubva pasi, uchichengeta gumbo rakarurama (asi risina kuvharwa).
4. Dzivisa kunamatira kumashure, asi shandisa dutu rako uye joko roruboshwe kuti urambe wakarurama.
5. Pasi petsoka, uchingobata zvishoma pasi uye udzoke usati watanga mapande.
6. Pedzisa 1-3 masheji e 10-12 reps uye kuwedzera zviyero zvemakumbo zvowedzera kuwedzera kana zvichidikanwa.