Amabhendi e-Hip asetshenziselwaqeqesha ama-glutes, ama-hips, nemilenze. Isiza ekulayisheni ama-squats, amaphaphu nokuhamba futhi ikwazi ukukhomba ithrekhi ye-hip ne-hip ethuthukisiwe. Amaqembu amaningi ayasebenzisaIndwangu enezingxube ze-latexngokubamba futhi ayatholakala kuukukhanya, eliphakathi noma elisindayo. Ukuze ukhethe futhi uyisebenzise ngempumelelo, izigaba ezilandelayo zixoxa:
✅ Liyini i-Hip Band?
Yini aibhande le-hip? Kuyiluphu evaliwe wenawelula imilenzeukwengeza ukumelana. Iningi liyindwangu elukiwe enemicu yerabha ukuzevimbela ukushelela nokuginqika, nakuba izihibe ze-latex ziyatholakala futhi. Umumo weluphu wenza ukusethafast for squats, ama-kickbacks, ukuhamba kwe-lateral nama-clamshell. Iphusha amadolo noma amaqakala akho, ngakho kufanele uphume ngenkani.
Amabhendi e-Hip asebenza ezindaweni ezincane futhi abhanqa nokunyakaza okuningi:ukuhlukahluka kwe-squat, izinyathelo eziseceleni, inunu ihamba, isinyathelo-ups, ukusunduza kwenqulu,amabhuloho, ukukhahlela, izicishamlilo, kanye nokufinyela okugxile. Ungazisebenzisa zilele phansi uma ubhekene namabhuloho noma ukuthunjwa, umi uma uhamba eceleni, noma ngomlenze owodwa uma ulungiselela i-RDL yomlenze owodwa.
Misa ibhendi phezuluamathanga ukuze kube lula ukusethwa, ngezansi nje kwamadolo ukuze uthole ukudonsa okumaphakathi, noma emaqakaleni ukuze uthole inselele enkulu. Sebenzisa amabhande okukhanya ukufudumala nokulungisa kabusha, kanyesebenzisa amabhande aphakathi nendawo ukuya esindayoukuze uthole ukungezwani phakathi kwamakheshi akho amakhulu. Bonafanela wonke amazinga okufaneleka komzimbafuthi ingene kumasekhethi, ukuhambahamba, nezinhlelo zamandla.
✅ Ukukhetha Ibhendi Yakho Ephelele
Khetha ibhendi eshelelayo ehambisana namandla akho amanje, elingana amathanga akho futhiigcwalisa izivivinyo zakho. Qinisekisa ukumelana, ububanzi, ubude nezinto ezibonakalayo. Sesha i-anti-slip, ukuthunga okuqinile nokunwebeka okuthembekile. Isetha ngeamazinga amaningiikuyise phambili ngokuphepha ngokuhamba kwesikhathi.
Izinga Lokumelana
1.Ukukhanya:ukufudumala, ukuhamba, umsebenzi wokubuyisela, nokusebenza kwe-high-rep glute.
2.Okumaphakathi:Iningi le-glute, i-hip, nomlenze uhamba njengama-squats, ukuhamba kwe-lateral, nokududuza kwe-hip.
3.Kunzima:Ukuthunjwa kwe-hip okuthuthukisiwe, ukuphuma kwezinyathelo, ukuhluka kwe-deadlift, i-isometrics yebanga elifushane.
Iningi lei-booty bandfuthi ukunyakaza kosuku lwemilenze kuhle nge-aibhande eliphakathi. Ihlinzeka ngomthwalo owanele ngaphandle kokuyekethisa ifomu. Ungajahi iukushuba okukhulu. Qondanisa ibhendi nekhono lakho, bese ukhuphuka lapho ama-reps nokulawula uzizwa ulula.
Indwangu vs. i-Latex
Amabhande endwangu ahlinzeka ngobumnene,ukubamba okungasheleliehlala endaweni ngesikhathi sokusquats, amabhuloho, nezinyathelo ezisemaceleni. Zimelana nokugingqika futhi azikwazi ukunqamuka. Amabhande endwangu yekhwalithihlanganisa ukotinifuthi unwebe irabha, ngokuthunga okuqinisiwe lapho kuthungwa khonaukumelana nokunwebekakanye nobunzima.
Amabhande e-latex anwebeka kakhulu, ashibhile, futhi ahlanzwa ngokushesha ngensipho ethambile. Alungele ukusetshenziswaiminyakazo yebanga elidekanye nokuhamba. Imithelela yenjoloba ye-Premium iyagxuma, ngakho bheka aukwelula okungaguqukikanye nesiphetho esibushelelezi.
Umgomo Wakho Wokufaneleka
Faka ibhendi emsebenzini wakho.Okwemisipha namandla, sebenzisa ukumelana okunzima ekusunduzeni okhalweni, kuma-goblet squats, kanye nama-deadlifts ase-Romania. Noma ngabe eye-toning, i-endurance, noma i-rehab, amabhendi alula akuvumela ukuthi wenze kanjalogcina ifomufuthifinyelela izibalo eziphezulu zokutholwangaphandle kobunzima obuhlangene.
Ukuzuza kwempango ngokuvamile kudinga okuphakathi nendawoibhande lendwangu esindayokubathumbi nama-thrust, kanye nebhendi elula yokufudumala. Umsebenzi we-Rehab noma wokuhamba uncikeilula nge-latex e-silkyukuze kube lula ukunyakaza. Amaseshini abalulekile ahlanganisa aibhande elikhanyayo ukuya kwemaphakathingokubamba i-pallof, ukuhamba kwe-monster, nokuthwala.
Sizibophezele ekuletheni ukwesekwa okukhethekile kanye
isevisi ephezulu noma nini lapho uyidinga!
✅ Ukuzivocavoca Okubalulekile Kwebhendi Ye-Hip Okuyi-8
Ibhendi ye-hip ijova umthwalo ogxilile ku-ama-glutes, ama-hips namathanga. Sebenzisa inhlanganisela yakho kokubili okuhlanganisiwe kanye nokuhamba kwe-isolation kuyaukuthuthukisa amandlakanye nokulawula. Zenze njengesekethe izikhathi ezi-2 kuya kwezi-3 ngesonto.
1. Glute Bridge
Beka ibhande ngaphezu kwamadolo akho. Lala ngomhlane wakho, izinyawo zibe ububanzi obufana nobubanzi bezinqe, izithende zibe cishe20 kuya ku-30 amasentimithakusukela okhalweni lwakho. Shayela ezithendeni zakho, cindezela amadolo akho aphume, futhi uphakamise kuze kube yilapho izinqulu zakho ziqondana nezimbambo namadolo akho. Misa isikhashana,cindezela ama-glutes akho kanzima, bese wehlisa ngokulawula.
2. Igobolondo le-Clamshell
Lala ngohlangothi lwakho,amadolo agobe ama-degree angama-90, ibhande ngenhla kwamadolo, izithende zinamathiselwe. Gcina izinyawo zicindezelwe ndawonye futhi uvule idolo eliphezulu ngokumelene nebhande ngaphandle kokuvumela i-pelvis ukuba igingqike. Qhubeka kancane futhi uzinzile. Lokhu kuhlasela abathumbi bakho be-hipukuzinza ohlangothini nolunyekanye nokuvimbela ukulimala.
3. Ukuhamba Ngezinhlangothi
Ngena ebhandeni bese ulibeka ngaphezu kwamaqakala ukuze uthole umthwalo owengeziwe noma ngaphezu kwamadolo ukuze ulawule. Hlala phakathii-squat engajulileisifuba sakho siphezulu.Khetha ukumelanaungagcina ngefomu elihlanzekile. Shintsha ibanga noma izimpinda ukuzevumela ikhono lakho.
4. I-Kickback Emile
Gqoka emaqakaleni,yima uqonde, i-brace core. Beka isisindo emlenzeni owodwa, ushanele omunye uqonde emuva ngaphandleukugoba i-low back. Cindezela phezulu, bese wehlisa ngokulawula. Shintshela kolunye uhlangothi. Lo msebenzi uyasizaamandla esandiso se-hipkanye nokudubula kwe-glute kwesekethe elinganiselayo.
5. I-Fire Hydrant
Ezandleni nasemadolweni, ngebhande ngaphezu kwamadolo akho. Phakamisa idolo elilodwa ulibhekise eceleni ngezinqulu zakho.Phatha ukwehlaYenza izinhlangothi zombili zithuthukise amandla esinqe alinganayo. Lokhu kuhlose i-glute medius futhi kukhuthazaukuqina komlenze owodwa okuthuthukisiwe. Ingakwazi ukuphumula amaphethini ashukumisa i-knee valgus.
6. Squat
Ibhande phezu kwamadolo noma phakathi kwethanga.Ahlale phansi abuye, cindezela amadolo ukuzegcina ukuqondanisaphakathi nonyawo. Hlanganisa ingcindezi nge-sumo, i-pulse, noma i-squat ejulile. Lokhu ukukhetha okunamandla emlenzeni noma ezinsukwini zomzimba ogcwele ukuzekhulisa amandla omzimba ophansi.
7. I-Hip Thrust
Beka ingemuva elingenhla ebhentshini, izinyawo ziphansi, ibhande ngaphezu kwamadolo.Faka izinqe phezulu, cindezela amadolo uwakhiphe, ume kancane bese ucindezela, bese wehlisa kancane. Ukusebenza okuphezulu kwe-glute yamandla nosayizi.Ibhendi ekhuphukayolayisha noma engeza umsebenzi wejubane.
8. Ukuthunjwa Kuhlezi
Hlala mude, ibhande ngaphezu kwamadolo, izinyawo ziphansi. Vula amadolo ngokubanzi, ubambe isekhondi elingu-1,buya ungadeli. Lo msebenziizitimela ukuthunjwa kwe-hip, yinhle phakathi kwamasethi, futhi yenza izinqulu zakho zilungiswe ukuze kunwetshwe i-EMOM ye-flexor.
✅ Ngaphandle Kwe-Glute Activation
Amabhendi e-hipyenza okungaphezu 'kokuvula' ama-glute. Ahlakulela ukulawula okungaphakathi,ukondla impilo ehlangene, futhi uxhume amandla kuwo wonke umzimba. Izinzuzo ezibalulekile:
Ukuzinza Okubalulekile
Ukuthunjwa kwamapulangwe ngebhande lenyonga ngenhla kwamadolo kuyashintshaipulangwe elilula ngokukhohlisaibe ingqikithi core drill. Zama ukushayela amadolo akho eceleni njengawegcina izimbambo zakho phansi. Ibhendi ikuphonsela inselelo ekuweni, ngakho i-TA yakho nama-oblique kufanele aqinise kakhulu.
I-clamshell elele eceleni ibamba, uPallof oguqe ngamadolo ucindezela ngeibhande le-hip elicijile, kanye nokuthunjwa kwezimbungulu ezifile kufundisa ukulwa nokujikeleza kanye nokulwa nokwelulwa. Lokhu kusiza ukuma, ukuvikeleka komgogodla, kanyekunciphisa ukuvuza kwamandlangesikhathi sokukhuphuka kanye nokugijima.
Yengeza ngokukhasa kwebhere elinebhande noma amabhuloho amashayo ukuze uqeqeshe ibhalansi nesikhathi. Ngenkathi lezi ezihambayoyenza kusebenze ama-glutes, bavula imilenze, ngakho bakhonza njengeukufudumala komthwalo ophansingaphambi kokuphakamisa kanzima. Gcina amasethi amafushane futhi ahlanzekile: 2 kuya ku-3 amasethi amasekhondi angu-20 kuya kwangu-40.
I-Hip Mobility
Sebenzisa ibhande lokukhanya ukuzeizivuli ze-flexor ze-hip: zungeza i-hip crease yangaphambili, qinisa ngakolunye uhlangothi ensikeni eqinile, dlulela phambili ube uhafu wedolo, bese ushaya kancane. Isibonelo, bhanqa neukunyakaza komlenze okunamandlangenkathi ibhendi ikhomba okuhlangene ukuze ilandele kahle.
Ukumelana nokukhanya kukhulula ukuqina ngaphandle kokubeka ububanzi. Zama i-banded hamstring flossing futhii-adductor rock-backsngokunyakaza okushelelayo. Inhloso ukulawula ngokusebenzisa ububanzi, hhayi nje ububanzi obuningi.
Ukuzungezisa okuqondiwe okuhlaliswe ngebhandeukuzungezisa kwangaphandlekanye nezinyathelo zokuphuma zokujikeleza zangaphakathi ezimile. Yenza izikhathi ezingu-8-12 ohlangothini ngalunye. Slip lawa ma-drill endaweni yokufudumala ukuya emajoyini aphambili noma ama-cooldowns kuwolulama ngemva kwama-squats ajulilenoma ukugijima. Gcina ukukhanya kokumelana nebhendi kusezingeni eliphakathi.
Ukuvimbela Ukulimala
Ama-hips abuthakathaka noma angasetshenzisiweukudlulisa ukucindezelekaemadolweni nasemhlane. Khohlwa ngokunganaki izindawo zama-glutes akho ngoba lokhu kungaholela ekungalinganini, ukungasebenzi, ngishoisinqe esiyisicaba. Umsebenzi we-hip-band ugcwalisa izikhala ngokuqeqesha ukuthumba, ukunweba, nokuzungezisa.
Lapho ulungisa kabusha, sebenzisa i-tempos ehamba kancane nobubanzi obuncane:amabhuloho anebhande, izinyathelo eziseceleni, kanye nokuthunjwa kwamadolo okubulalayo. Ukungazweli kusengaphambili kuphela uma kungenabuhlungu. Vumela amahora angu-24 kuya kwangu-48 phakathi kwamaseshini aqondene ne-hip. Amaphethini alungile ngeamasethi agxilile ngaphambilikuma-core lifts.
Ukwenza kusebenze i-Glute kungenziwa nsuku zonke ngevolumu ephansi futhi inganyakazihit core nemilenze. Gada ukuthuthukiswa ngokuhlola okuphezulu kwe-rep eyodwa ngezikhathi ezithile kuma-hip thrust noma ama-deadliftsyazisa ukukhetha kwebhendikanye nevolumu. Uma nje uzizwashisa kuma-squats, namanjeengeza ukwenza kusebenzenokuthi ama-glutes anamandla athuthukisa kanjani amasu okusubatha nokunyakaza kwansuku zonke.
✅ Isiphetho
Ibhendi ye-hip yenza ibhizinisi elikhulungaphansi kokushintsha kwephaketheni. Ifaka umthwalo ngokushesha. Ingena ngokoqobo kunoma yisiphi isikhwama. Ikala kuwo wonke amazinga. Lokho kuhlanganisa kuyakwenzaukukhetha okuhlakaniphilengamandla nesitayela.
Ukuze uthole izinyathelo ezicacile ezilandelayo, zama lesi sitaki: amasethi angu-2 wamabhendi angu-12, amasethi angu-2 wamabhuloho angu-10, amasethi angu-2 wamahinge angu-8. Phumula imizuzwana engama-45. Kwenziwe. Uyathanda imihlahlandlela nezinhlelo? Bhalisela uhlu lwethu nomathatha ishidi lokuqalisa ngokushesha.
Khuluma Nongoti Bethu
Xhumana nochwepheshe be-NQ ukuze nixoxe ngezidingo zomkhiqizo wakho
bese uqala iphrojekthi yakho.
✅ Imibuzo Evame Ukubuzwa Ngamabhendi E-Hip Booty
Iyini i-hip band futhi isebenza kanjani?
Ibhande le-Hip - Ibhande lokumelana ne-looped oligqoka ngaphezu kwamadolo akho noma emaqakaleni akho. Inikeza ukungezwani kwezinhlangothi. Lokhu kuvula ama-glutes nezinqulu zakho, kuzinzise futhi kuqinise ukujima. Iyaphatheka, ishibhile, futhi ilungele ukuzifudumeza, amandla, nokuvikela ukulimala.
Indwangu noma i-latex: yiliphi ibhande le-hip elingcono?
Amabhande endwangu abanzi, awasheleli, futhi anethezekile. Zinhle kakhulu kuma-squats nama-lateral walk. Amabhendi e-Latex ahlinzeka ngokunwebeka okwengeziwe kanye nezinketho zokunyakaza komzimba ogcwele. Khetha ngokunethezeka, ukuqina, nezinjongo zakho zokufaneleka.
Kufanele ngisebenzise ibhendi ye-hip kangaki?
Yigqoke kabili kuya kane ngesonto. Kujikijele okokuzifudumeza ukuze kusebenze noma izikhathi zamandla. Vumela ubuncane bamahora angu-48 okuphumula phakathi kokusebenza kanzima komzimba ophansi. Amandla awaveli ekukhandlekeni; kuvela ekuvumelaneni, okwakha amandla nokuzinza ngaphandle kokusetshenziswa ngokweqile.
Ingabe ama-hip bands angasiza ngobuhlungu bedolo noma ukuvimbela ukulimala?
Uh-huh, uma uwasebenzisa kahle. Baqeqesha i-glute medius yakho kanye nama-rotator angaphandle ukuze aqondise kahle amadolo nezinqulu zakho. Lokhu kunganciphisa ukuwa kwe-valgus nokucindezeleka emadolweni. Yebo, hlala ubonana nochwepheshe uma usezinhlungwini noma unesimo sezempilo.
Ingabe ama-hip bands athatha indawo yesisindo sokukhula kwe-glute?
Bahamba hhayi esikhundleni! Amabhendi akhulisa ukwenza kusebenze futhi anikeze ukungezwani okuqhubekayo. Bashadise ngomthwalo oqhubekayo osuselwe esisindweni we-hypertrophy enhle kakhulu. Sebenzisa amabhendi ukuze uthuthukise imisipha, upholise ifomu, futhi wethule ivolumu ngaphandle kokucindezeleka kwamalunga.
Isikhathi sokuthumela: Nov-14-2022