Ukusebenzisa i-chinaibhande le-hipUkuzivocavoca kuzokwenza ukuthi umhlane wakho uqine futhi uthoniswe.Kuyasiza futhi ukuvikela umhlane ophansi nokuthuthukisa ukuma komzimba okufanele.Sikuqoqele ama-hip band angu-8 aphezulu.Uma ufuna ukubona imiphumela yangempela, ebonakalayo, qedela ukujima okungu-2-3 kwe-glute ngesonto.Ezinyangeni ezimbalwa nje, sizoqala ukubona imiphumela ethokozisayo.
1. Ukulala Uhlangothi Umlenze Uphakamisa
Ukuphakamisa Umlenze Ohlangothini Olulele kuyindlela enhle yokwakha amandla kuma-lateralaths kanye nabathumbi be-hip (kokubili i-gluteus medius ne-gluteus minimus).
• Goqa iibhande lokumelanauzungeze iqakala lakho, ulale ngolunye uhlangothi, futhi ubeke izinyawo zakho ngakolunye uhlangothi.
• Gobisa ingalo eseduze nendawo phansi nge-engeli engama-degree angu-90 umphambili uphansi futhi isandla endlebeni sisekele ikhanda.
• Beka enye ingalo esiswini sakho ubeke intende yakho phansi.
• Qinisa umgogodla wakho bese uphakamisa kancane kancane umlenze wakho ongaphezulu uye ophahleni izinqulu zakho zinqwabelene.Bamba isekhondi elilodwa, bese ubuyisela umlenze wakho endaweni yawo yokuqala.
• Phinda izikhathi ezingu-15-20, bese ushintshela komunye umlenze bese uphinda.
2. Ibhuloho leHip elinePulse
Ukwenza noma yiluphi uhlobo lokuzivocavoca kwebhuloho kuqinisa ngokuqondile i-gluteamuscles - gluteus maximus, gluteus medius, ne-gluteus minimus - njengoba welas the hamstrings.
• Faka ibhande okhalweni emathangeni akho.
• Lala ngomhlane izingalo zakho zisemaceleni, amadolo egobile, futhi izinyawo zibheke phansi ngokuhlukana kwe-hip-width.
• Cindezela ama-hips akho kanye nomgogodla ngenkathi uwakhuphula ama-intshi ambalwa ukusuka phansi.
• Bambelela futhi usebenzele ukusunduza amadolo akho kude komunye nomunye.
• Guqa kancane kancane amadolo bese uphinda isikhathi esisodwa.Qhubeka uhlanganisa amadolo akho futhi uhlukanise ngaphandle kokwehlisa izinqe zakho.Qedela i-15-20 reps.
3. Ama-Kickbacks Aguqe Ngamadolo
Ingemuva lebhande liqondise ezinqulwini, lisiza ukuthuthukisa amandla emisipha kanye nethoni.Lokhu kuvivinya umzimba futhi kukhuthaza ukuzinza okuyisisekelo nokulinganisela futhi kusiza ukulolonga izinqulu, imilenze, namathanga.
• Qala ngama-alfour kuma-allknees izandla zibe ububanzi bamahlombe zihlukene futhi amadolo ahlukane abe ububanzi be-hip.
• Goqa aibhande lokumelanaemilenzeni yakho.Vikela ibhande phansi ngaphansi kwedolo ngomlenze omile bese ubeka ibhande ngaphezu kwedolo ngomlenze wokusebenza.
• Buyisa imilenze yakho kancane, ucindezela imilenze yakho ukuze uqondise imilenze yakho.
• Bamba lesi simo bese ubuyela ekuqaleni.Phinda izikhathi ezingu-15-20, bese ushintsha izinhlangothi.
4. I-Single Leg Deadlift
I-deadlift yomlenze owodwa isebenza ama-hamstrings akho, i-gluteus maximus, ne-gluteus medius.Basiza futhi ukubekela inselele unyawo, inqulu, nokuzinza kwesiqu.
• Yima izinyawo zakho zihlukene ngobubanzi bamahlombe, unyawo olulodwa phezu kwebhande lokunwebeka, bese ubamba olunye uhlangothi ngezandla zombili.
• Nciphisa olunye unyawo emuva kancane njengoba kukhonjisiwe esithombeni esingenhla.
• Gcina imilenze nomhlane wakho uqondile futhi izinqulu zinwetshiwe, qondisa izinqulu zakho futhi ume uqonde ngokugoba kancane emadolweni akho.
• Buya kancane futhi uphinde izikhathi ezingu-15-20.Yenza umsebenzi ofanayo ngakolunye uhlangothi.
5. Squat
Ama-squats angenye yezindlela ezingcono kakhulu zokuzivocavoca umzimba futhi zinhle kakhulu ekulolongeni izinqe ezithonisiwe.Abagcini nje ngokusiza ukuqinisa imisipha yakho ye-glute, baphinde bathuthukise amandla ayisisekelo futhi basebenze ama-quads, ama-hamstrings, amathole, kanye nomhlane ophansi.
• Yima izinyawo zakho zivuleke kancane kunobubanzi benyonga futhi aibhande lokumelanangaphezu kwamadolo akho.Izinzwane zakho kufanele zibe ngaphandle kancane.
• Goba amadolo akho bese usunduza izinqulu zakho kancane uzibuyisele endaweni ohlezi kuyo.
• Qhubeka wehlisa umzimba wakho kuze kube yilapho amathanga akho ahambisana naphansi.Gcina amadolo akho ku-Angle engama-degree angu-90.
• Bamba imizuzwana embalwa, bese uphakamisela emuva kancane uye endaweni yokuqala.Yenza izikhathi ezingu-15-20.
6. Ukuthunjwa Kohlangothi Lomlenze
Abathumbi bezinqulu babalulekile kodwa imisipha evame ukunganakwa esivumela ukuthi sime, sihambe futhi sijikeleze imilenze yethu kalula.Izivivinyo zokuthumba eziseceleni komlenze zingasiza ukuzuza iqolo eliqinile futhi elithambile ngenkathi kusiza ukuvimbela nokwelapha ubuhlungu be-hip nasemadolweni.
• Goqa aibhande lokumelanauzungeze ngaphansi kwedolo lakho futhi ume uqonde.
• Uma ibhalansi yakho ingeyinhle, bamba into eqinile njengesihlalo noma ubeke izandla zakho ku-wal (unganciki kulokhu - ukugcina ibhalansi yakho ikhulisa amandla emisipha kuwo wonke umzimba wakho).
• Phakamisa umlenze owodwa uwuphakamise uwukhiphe ohlangothini lomzimba wakho.Yima kancane, bese ubuyela endaweni yokuqala.
• Phinda izikhathi ezingu-15-20.Yenza umsebenzi ofanayo ngakolunye uhlangothi.
7. Kick Butt Extension
I-Kick Butt Extension isiza ukuzivocavoca ama-hip flexor, adductors, nama-quadriceps, okusiza ukwenza umhlane uqine futhi ulingane.
• Biyela izinyawo zakho nge-ibhande lokumelana.Lala ufulathele imilenze yakho iqonde nezingalo zakho zibheke emaceleni.
• Gobisa idolo lakho langakwesokudla esifubeni sakho bese ubeka unyawo lwakho lwesokudla phakathi nendawoibhande lokumelana(zama ukubeka ibhande eduze komphetho wonyawo lwakho ukuze uligcine lisendaweni).
• Khipha umlenze wakho wesobunxele kancane phansi.Nweba umlenze wakho wesokudla futhi nge-engeli engu-45 degree bese uwubuyisela esifubeni sakho.
• Phinda izikhathi ezingu-15-20, bese ushintshela emlenzeni wesobunxele bese wenza umsebenzi ofanayo.
8. Gxuma Squat
Ama-Jump squats wilincrease amandla okuqhuma, athuthukise amandla omzimba aphezulu naphansi, futhi ashise ama-calories ngokushesha kunama-squats avamile.
• Faka aibhande lokumelanaemathangeni akho ngqo ngaphezu kwamadolo akho.
• Yima izinyawo zakho zivuleke kancane kunobubanzi benyonga.Yenza i-squat yesisindo esivamile ngokubhekisela kuma-squats emgqeni.
• Qala endaweni ephansi ye-squat futhi ugxume ngokuqhuma.Bese welula imilenze yakho futhi usebenzise izingalo zakho ukuze uthole umfutho.
• Qiniseka ukuthi uhlala phezu kwamabhola ezinyaweni zakho futhi ubambe umthelela odalwa ngokugxuma phakathi kwezinyawo zombili.Phinda izikhathi ezingu-15-20.
Ngala 8 hipibhande lokumelanaukuzivocavoca kwe-glute, ungakha i-butt enethoni kakhudlwana futhi ushise ama-calories anele ukuwenza abe ukujima komzimba ogcwele.
Isikhathi sokuthumela: Nov-14-2022