Hip mabhendi anoshandiswadzidzisa glutes, chiuno, uye makumbo. Inobatsira kurodha squats, mapapu uye kufamba uye inogona kudzora mabvi akavandudzwa uye hip track. Mazhinji mabhendi anoshandisajira rine latex blendsyekubata uye inowanikwa mukatichiedza, zviri pakati kana kurema. Kuti usarudze uye ushandise imwe zvinobudirira, zvikamu zvinotevera zvinokurukura:
✅ Chii chinonzi Hip Band?
Chii chinonzi ahip band? Icho chivharo chakavharwa icho iwetambanudza makumbokuwedzera kuramba. Mazhinji machira akarukwa ane shinda dzerabha kutikudzivirira kutsvedza nekuumburuka, kunyangwe latex zvishwe zviripo zvakare. Iyo loop shape inoita setupkutsanya kune squats, kickbacks, lateral kufamba uye clamshells. Inosunda mabvi ako kana zvitsitsinho mukati, saka unofanirwa kumanikidza kubuda.
Mabhendi eHip anoshanda munzvimbo diki uye akabatana nemafambiro mazhinji:squat kusiyana, mativi nhanho, chikara chinofamba, nhanho-ups, kurovera pachiuno,mabhiriji, kickbacks, ma hydrants emoto, uye kudonhedza kwakananga. Unogona kuvashandisa vakarara pasi kuti mabhiriji uye abductions, kumira lateral kufamba, kana pagumbo rimwe gumbo RDL prep.
Isa bhendi kumusoro pamusorozvidya kune zviri nyore seti, pazasi pemabvi kuti udhonze zviri pakati nepakati, kana kuti muzviziso zvemakumbo kuti uderedze zvakanyanya. Shandisa mabhendi akareruka ekudziya-ups uye rehab, uyeshandisa mabhandi ari pakati nepakati kusvika anoremanokuda kwekunetseka panguva yekusimudza kwako kukuru. Ivokukodzera mazinga ese ekurovedza muviriuye zvinokwana mumatunhu, kufamba kwemafambiro, uye zvirongwa zvesimba.
✅ Kusarudza Yako Yakakwana Bhendi
Sarudza bhendi rinotsvedza rinoenderana nesimba rako razvino, rinokwana zvidya zvako uyeinozadzisa zviitwa zvako. Simbisa kuramba, upamhi, kureba uye zvinhu. Tsvaga anti-slip, kusona kwakasimba uye elasticity yakavimbika. Sets withmazinga akawandakukuendesa mberi zvakachengeteka nekufamba kwenguva.
Resistance Level
1.Chiedza:kupisa-ups, kufamba, basa rekudzorera, uye high-rep glute activation.
2.Medium:Kufamba kwemakumbo, chiuno, uye makumbo kwakawanda sekunge kukwenya, kufamba-famba padivi, uye kusundidzira chiuno.
3.Heavy:Yepamberi yekubira hudyu, nhanho-kubuda, yakafa misiyano, pfupi-renji isometric.
Ruzhinji rwebooty banduye kufamba kwezuva kwegumbo kwakanyatsonaka nemedium band. Inopa mutoro wakakwana pasina kukanganisa fomu. UsadzingiriraKunyanya kushushikana. Enzanisa bhendi nehunyanzvi hwako, wobva wakwira kana vadzokorori nekudzora zvichinzwa zviri nyore.
Mucheka vs. Latex
Mabhandi ejira anopa hunyoro,kubata kusinga terereiyo inogara munzvimbo panguva ye squats, mabhiriji, uye lateral matanho. Ivo vanoramba kukunguruka uye havanyanyi kunyatso snap. Mabhandi emachira emhandobatanidza donjeuye kutambanudza rabha, nekusimbiswa kunonamira pamusono kuramba kutambanudzauye kunetsa.
Mabhandi eLatex anotambanuka zvakanyanya, akachipa, uye anochenesa nekukurumidza nesipo isina kunyorova. Akanakiramafambiro enguva refuuye kufamba. Premium rabha zvinokonzeresa bounce, saka tsvaga akuwirirana kutambanudzauye kupera kwakatsetseka.
Chinangwa chako cheFitness
Isa bhendi pabasa rako.Zvemhasuru nesimba, shandisa zvinorema kuramba pakurovera hudyu, goblet squats, uye Romanian deadlifts. Ingave ye toning, endurance, kana rehab, mabhendi akareruka anogonesa iwechengetedza fomuuyekuwana zviverengero zvepamusoropasina kubatana kwekubatana.
Booty gains inowanzoda medium tobhandi rejira rinoremakune vanopamba uye kurovera, pamwe nebhendi rakareruka rekudziya. Rehab kana mobility work inotsamirarakareruka ne silky latexkuti zvive nyore kufamba. Zvikamu zvakakosha zvinosanganisa abhendi rechiedza kusvika pakatiye pallof inobata, monster inofamba, uye inotakura.
Takazvipira kuendesa rutsigiro rwakasiyana uye
yepamusoro-tier sevhisi pese paunoda!
✅ 8 Yakakosha Hip Band Maekisesaizi
Bhendi rehudyu rinopinza mutoro wakanyungudika mukatiglutes, mahudyu, uye zvidya. Shandisa musanganiswa wezvose zviri zviviri komboni uye kuzviparadzanisa kunotamira kunekukudziridza simbauye kutonga. Vaite sedunhu 2 kusvika katatu pasvondo.
1. Glute Bridge
Isa bhandi pamusoro pemabvi ako. Rara nemanhede, tsoka dzakaita hip-upamhi, zvitsitsinho zvakaenzana20 kusvika 30 masendimitakubva muchiuno chako. Dhonza kuburikidza nezvitsitsinho zvako, dzvanya mabvi ako kunze, uye simudza kusvika chiuno chako chichienderana nembabvu nemabvi ako. Imbomira,svina matinji ako nesimba, wozodzikisira nekudzora.
2. Clamshell
Rara nedivi.mabvi akakotama 90 degrees, bhande riri pamusoro pemabvi, zvitsitsinho zvakaturikidzana. Chengeta tsoka dzakadzvanywa pamwe chete uye vhura ibvi repamusoro pakatarisana nebhendi usingabvumire chiuno kukunguruka. Ramba uchinonoka uye wakatsiga. Izvi zvinobata hipductors dzakokugadzikana-kune-kurutivi kugadzikanauye kudzivirira kukuvara.
3. Kufamba Kwemberi
Pinda mubhandi woriisa pamusoro pemakumbo kuti riwedzere mutoro kana pamusoro pemabvi kuti udzore.squat isina kudzikachipfuva chako mudenga.Sarudza kurambaunogona kuchengetedza nepristine fomu. Shandura chinhambwe kana dzokororo kuzvienderane nehunyanzvi hwako.
4. Kumira Kickback
Band kumativi emakumbo,mira wakareba, brace core. Isa uremu pane rimwe gumbo, uchitsvaira imwe yakananga kumashure pasinaarching the low back. Dzvinya kumusoro, wozodzikisa nekudzora. Chinja kune rumwe rutivi. Ichi chiitwa chinobatsirahip kuwedzera simbauye glute kupfura kune yakaenzana dunhu.
5. Moto Hydrant
Pamaoko nemabvi, nebhandi riri pamusoro pemabvi ako. Simudza ibvi rimwe kudivi nehudyu yako.Manage kudonha. Ita mativi ese ari maviri kukudziridza symmetrical hudyu simba. Izvi zvinotarisa glute medius uye zvinosimudzirayakagadziridzwa kugadzikana kwegumbo rimwe chete. Inogona kuzorodza mapatani anokurudzira mabvi valgus.
6. Squat
Bhandi pamusoro pemabvi kana pakati pechidya.Gara pasi uye shure, dzvanya mabvi kutichengetedza kurongekapamusoro pepakati petsoka. Sanganisa kushushikana ne sumo, pulse, kana deep squat. Iyi isarudzo ine simba pagumbo kana yakazara-muviri mazuva kutikuwedzera simba rezasi-muviri.
7. Hip Thrust
Isa kumusoro kumashure pabhenji, tsoka dzakadzikama, bhandi pamusoro pemabvi.Kanda chiuno kumusoro, dzvanya mabvi kunze, mira wodzvanya, wobva wadzikisa zvishoma nezvishoma. Kushanda nesimba kweglue kuti usimbise uye ukuru.Level up bandtakura kana kuwedzera tempo work.
8. Seated Abduction
Gara kureba, bhandi pamusoro pemabvi, tsoka dzakadzikama. Vhura mabvi akafara, bata 1 sekondi,dzokai musina kunonoka. Ichi chiitwainodzidzisa kupambwa kwehudyu, zvakanaka pakati pemaseti, uye inoita kuti chiuno chako chigadzirirwe kutambanudza chiuno chako kuti chikwanise kutambanudza flexor EMOM.
✅ Beyond Glute Activation
Hip mabhandiita zvinopfuura 'activate' iyo glutes. Vanokudziridza core control,hutano hwemajoini ekudya, uye kubatanidza simba mumuviri wose. Mabhenefiti akakosha:
Core Kugadzikana
Kutorwa kwepuranga nebhande rehudyu pamusoro pemabvi kunoshandurapuranga rinonyengerakupinda zvachose core drill. Edza kutyaira mabvi ako parutivi sezvauri iwembabvu yako ngaive pasi. Iyo bhendi inokunetsa mukudonha, saka TA yako uye obliques zvinofanirwa kusimba zvakanyanya.
Padivi-yakarara clamshell inobata, hafu-kupfugama Pallof inotsikirira nayobhendi rehudyu rakasungwa, uye kufa kwebug kubiwa kunoraira anti-kutenderera uye anti-extension. Izvi zvinobatsira kumira, kudzivirira musana, uyeinoderedza kubuda kwesimbapanguva yekusimudza uye kumhanya.
Wedzera nekushandisa mabheya ane tambo kana mabhiriji ekufamba kuti udzidzise kuenzana uye nguva.activate the glutes, vanoita makumbo, saka vanoshumira sekudziya-mutoro wakadereravasati vasimudza zvinorema. Chengetedza seti pfupi uye crisp: 2 kusvika ku3 seti yemakumi maviri kusvika makumi mana masekonzi.
Hip Mobility
Shandisa bhendi rechiedzahip flexor openers: tenderedza chiuno chepamberi, simbisa rimwe divi padanda rakasimba, famba mberi woita hafu yebvi, wobva warova zvinyoro nyoro. Semuenzaniso, batanidza nedynamic gumbo swingsapo bhendi rinoratidza mubatanidzwa kuti utevere zvakanaka.
Kuramba kwechiedza kunobvisa tightness pasina kuisa chiyero. Edza banded hamstring flossing uyeadductor rock-backskuitira kufamba zvishoma. Chinangwa ndechekudzora kuburikidza nehuwandu, kwete kungowedzera huwandu.
Target kutenderedzwa nemabhandi akagarakutenderera kwekunzeuye kumira mukati kutenderera nhanho-kunze. Ita 8-12 reps kune rumwe rutivi. Slip madrill aya mukudziya-ups kune majoini ekutanga kana cooldowns kunepora mushure mekukwenya kwakadzikakana kuti anomhanya. Chengetedza bhendi rekudzivirira chiedza kusvika pakati nepakati.
Kudzivirira Kukuvadza
Hudyu dzisina simba kana kushandiswa zvisina kusimba zvinogonakutamisa kushushikanakumabvi nekumusana. Kanganwa nezvekuregeredza nzvimbo dze glutes yako nekuti izvi zvinogona kutungamira kusaenzana, kusashanda, uye kunyange.mboro yakati sandara. Hip-bhendi basa rinozadza mapundu nekudzidzisa kupamba, kuwedzera, uye kutenderera.
Mukugadzirisa, shandisa tempos inononoka uye madiki madiki:mabhandi mabhiriji, nhanho dzeparutivi, uye kupera kwemabvi kupambwa. Advance resistance chete kana pasina marwadzo. Bvumira maawa makumi maviri nemana kusvika makumi mana nemasere pakati pezvikamu zvehudyu-chaiwo. Mapatani chaiwo nefocused sets beforeto core lifts.
Glute activation inogona kuitwa zuva nezuva pakadzika vhoriyamu uye ichiripohit core nemakumbo. Monira kuvandudzwa neapo neapo one-rep maximum cheki pakusundirwa kwehudyu kana kufa kusimudzazivisa bhendi sarudzouye volume. Kana iwe uchingonzwa chetekupisa mumasquats, zvakadarowedzera kushandauye kuti yakasimba sei glutes inosimudzira hunyanzvi hwemitambo uye kufamba kwezuva nezuva.
✅ Mhedziso
Bhendi remuhudyu rinoitira bhizinesi rakakombamari shoma pane yekuchinja mari muhomwe. Inoisa mutoro nekukurumidza. Inonyatsokwana mune chero bhegi. Inoyera kumatanho ese. Musanganiswa wacho unozviitaSavvy sarudzonokuda kwesimba uye chimiro.
Kuti uwane matanho anotevera akajeka, edza iyi stack: maseti maviri ekufamba kwemabhendi gumi nemaviri, maseti maviri emabhiriji gumi, maseti maviri emahinji masere. Zorora masekondi makumi mana nemashanu. Wapedza. Unoda nhungamiro nemapurani here? Nyorera kune runyorwa rwedu kanabata pepa rekukurumidza-kutanga.
Taura Kune Nyanzvi Dzedu
Bata nenyanzvi yeNQ kukurukura zvaunoda chigadzirwa
uye tanga purojekiti yako.
✅ Mibvunzo Inowanzo bvunzwa Nezve Mabhendi EHip Booty
Chii chinonzi hip band uye inoshanda sei?
Hip band - Bhandi rekudzivirira rakasungwa raunopfeka pamusoro pemabvi ako kana kumativi emakumbo ako. Inopa lateral tension. Izvi zvinoshandura glutes uye mahudyu ako, inodzikamisa uye inowedzera kurovedza muviri. Inotakurika, yakachipa, uye yakanakira kudziya, simba, nekudzivirira kukuvara.
Mucheka kana latex: nderipi bhendi rehudyu riri nani?
Micheka mabhendi akafara, asingatsvedzi, uye akasununguka. Iwo akanakisa kune squats uye lateral kufamba. Mabhendi eLatex anopa mamwe kutambanudza uye sarudzo dzekufamba-muviri kuzere. Sarudza nekunyaradza, kusimba, uye zvinangwa zvako zvekusimba.
Ndinofanira kushandisa bhendi remuhudyu kakawanda sei?
Pfeka kaviri kana kana pasvondo. Ikande mumadziya-ups kuitira activation kana masimba ezvikamu. Bvumira nguva shoma yemaawa makumi mana nemasere ekuzorora pakati pekushanda kwakadzika kwemuviri. Simba haribvi pakunetsa; inobva mukusagadzikana, iyo inovaka simba uye kugadzikana pasina kushandiswa zvakanyanya.
Mabhendi ehudyu anogona kubatsira here nekurwadziwa kwemabvi kana kudzivirira kukuvara?
Uh-huh, kana ukaashandisa zvakanaka. Ivo vanodzidzisa yako glute medius uye ekunze anotenderera kuti anyatso kurongedza mabvi ako nemahudyu. Izvi zvinogona kuderedza valgus kudonha uye kusagadzikana pamabvi. Ehe, gara uchiona nyanzvi kana uchirwadziwa kana uine chirwere chekurapa.
Mabhandi echiuno anotsiva huremu here kuti glute ikure?
Vanoenda kwete panzvimbo! Mabhendi anowedzera activation uye anopa tension inoenderera. Varoorane nehuremu-hwakavakirwa kufambira mberi kuwandisa kune yakanakisa hypertrophy. Shandisa mabhandi kuti uwedzere mhasuru, kupuruzira fomu, uye suma vhoriyamu pasina kushushikana kwemajoini.
Nguva yekutumira: Nov-14-2022