Ungasebenzisa amabhande okumelana ne-glute ukuze uthole amabhande akho okumelana ne-glutes.Kunezinhlobo eziningana ongakhetha kuzo.Enye ethandwa kakhulu yiqembu lesishiyagalombili, elibunjwe njenge "eight".Lawa mabhendi avumelana nezimo futhi ayanwebeka kunama-loop band futhi avame ukusetshenziselwa ukuvivinya umzimba kokwelapha.Amamodeli amaningi enziwe nge-latex, inayiloni, ne-spandex.Nokho, qiniseka ukuthi ukhetha ibhendi yekhwalithi ephezulu ekwazi ukumelana nokunwetshwa okuphindaphindiwe.Ibhendi yekhwalithi enhle ngeke ishelele, ilahlekelwe ukungezwani, noma ingqubuzane.
Uma uthenga amabhendi okumelana ne-glute, khumbula ukuthi kufanele uthenge isethi yamabhendi okungenani amathathu.Glute ukumelana Ipheya lamabhendi lilungele abasaqalayo, kodwa amabhendi amabili ayisisekelo kakhulu kubasebenzisi abathuthukile.Kungcono ukuthenga okungenani ezintathu ukuze uthole ukuvivinya umzimba okuphelele.Amabhendi amathathu azokunikeza izinzuzo ezinkulu kuma-glute akho, futhi ungawasebenzisa ukuthuthukisa uhlelo lwakho lokwakha i-booty.Kufanele futhi ucabangele ukuthenga isethi yebhendi yokumelana efaka amabhande angewona amaluphu.
Ukuze uqale, beka ibhande ngaphezu kwamadolo akho.Bese ulala ngomhlane izinyawo zakho zibheke phansi.Ukuze uphakamise umlenze, cindezela ama-glutes akho bese ucindezela phansi ezithendeni zakho ukuze uphakamise i-pelvis yakho phansi.Okulandelayo, hlehlisa kancane ukunyakaza ngokusunduza amadolo akho ngokumelene nebhande futhi uzungezisa ubheke ngaphandle.Qhubeka ukushintshanisa imilenze ku-rep ngayinye.Umgomo uwukucindezela imisipha ye-glute futhi uphakamise izinqe zakho ophahleni.
Uma usunebhendi efanele, ungadlulela kumsebenzi olandelayo.Ungasebenzisa ibhande lokumelana ukuze wenze i-glute kickbacks, kodwa kufanele uqaphele ukugcina izinga le-hip ngenkathi ukhahlela umlenze emuva.Uma ungagcini izinga lama-hips akho, ungabangela ukuthi umhlane wakho ophansi ube yi-arch futhi izinzwane zakho zikhuphuke ngaphezu kwekhanda lakho.Izindlela ze-HIIT ezibandakanya ukuvivinya umzimba okunethezeka kanye namabhendi okumelana azokunikeza imiphumela phakathi nesikhathi esifushane.
Ngokuzivocavoca kwe-glute kwezinga labaqalayo, ungaqala ngebhendi yokumelana nekhwalithi ephansi.Qala ngebhande elikhanyayo futhi kancane kancane wandise ukumelana njengoba ama-glutes akho eba namandla.Ngemuva kwalokho, dlulela kubhendi yekhwalithi ephezulu.Kufanele kube nzima kuwe ukuqedela ukunyakaza ngefomu eliphelele.Kungakhathaliseki uhlobo lwebhendi yokumelana oyithengayo, qiniseka ukuthi ugcina ukuma okuhle futhi ucindezela ama-glutes akho ngaphambi kokuqala umsebenzi.
Ukusebenzisa ibhendi kuzokwandisa ukuqeqeshwa kwakho ngezindlela eziningi.Ukusebenzisa ibhendi kuzogcina yomithathu imisipha emikhulu ye-gluteus idubula ngasikhathi sinye.Lokhu kusho ukuthi ungenza izivivinyo eziningi ngokuphindaphinda okumbalwa kanye nokuqina okwengeziwe.Ungazama ngisho nokuzivocavoca umzimba ngenkathi usebenzisa ibhendi.Ungase umangale ngemiphumela oyitholayo!Lezi zivivinyo zizokhipha ithoni futhi zakhe ama-glutes akho ngendlela engcono kakhulu.Uma usebenzisa amabhendi okumelana kahle, uzobona imiphumela emangalisayo emavikini ambalwa nje.
Ungenza futhi izivivinyo zomzimba ukuze uqinise ama-glutes akho.Lezi zivivinyo zizobandakanya kokubili ukuzihlukanisa kanye nokunyakaza okuhlanganisiwe okubeka ukucindezeleka okukhulu kumsipha ohlosiwe.Zama ukwenza ukushintsha komlenze owodwa wokuzivocavoca ngakunye ukuze ubeke isisindo esiningi ohlangothini olulodwa.Qiniseka ukuthi wenza isethi egcwele yokuzivocavoca ngakunye cishe izikhathi eziyishumi nambili kuya kweziyishumi nanhlanu.Qinisekisa ukuthi awuthatheki kakhulu ngokuzivocavoca uma ungadli kahle futhi ulandela ukudla okulinganiselayo.
Isikhathi sokuthumela: Jul-18-2022