Kushandisa chinahip bandmaekisesaizi anoita kuti musana wako urambe wakatsiga uye toned.Inobatsirawo kuchengetedza pasi kumashure uye kukudziridza kumira kwemuviri kwakakodzera.Taunganidza epamusoro 8 mabhendi ekudzidzira iwe.Kana iwe uchida kuona chaiyo, inobatika mhedzisiro, zadzisa 2-3 glute Workouts pasvondo.Mumwedzi mishomanana chete, will start kuona mamwe anonakidza mhedzisiro.
1. Kunyepa Nedivi Gumbo Rinosimudza
Kurara Nedivi Gumbo Kusimudza inzira huru yekuvaka simba mumashure uye hip abductors (zvese gluteus medius uye gluteus minimus).
• Peta iyoresistance bandpamakumbo ako, vata pasi nedivi rimwe, woturika tsoka dzako kune rimwe divi.
• Benda ruoko rwuri pedyo nepasi pakona ye90-degree neruoko rwuri pasi uye ruoko rwuri panzeve reveto kutsigira musoro.
• Isa rumwe ruoko padumbu rako nechanza chako pasi.
• Simbisa core yako uye zvishoma nezvishoma simudza gumbo rako repamusoro kusvika padenga nemahudyu ako akaturikidzana.Bata kwesekondi imwe, wozodzosera gumbo rako kunzvimbo yaro.
• Dzokorora 15-20 nguva, wozoshandura kune rimwe gumbo uye dzokorora.
2. Hip Bridge ine Pulse
Kuita chero mhando yebhiriji maekisesaizi inosimbisa zvakananga gluteamuscles - gluteus maximus, gluteus medius, uye gluteus minimus - sezvo welas the hamstrings.
• Isa bhandi remuhudyu pazvidya zvako.
• Rara nemanhede maoko ako ari pamativi ako, mabvi akakotama, uye tsoka dzakati twarara pasi pakaparadzana hudyu.
• Sveta mahudyu ako nepakati uchiasimudza masendimita mashoma kubva pasi.
• Bata uye shanda kusunda mabvi ako kure nemumwe.
• Zvishoma nezvishoma pulyour mabvi mukati uye dzokorora 1 nguva.Ramba uchiunza mabvi ako pamwechete uye akaparadzana pasina kudzikisa chiuno chako.Pedzisa 15-20 reps.
3. Kupfugama Banded Kickbacks
Kumashure kwebhandi kunonangana muhudyu, zvichibatsira kuvandudza simba remhasuru uye inzwi.Ichi chiitwa chinosimudzirawo kugadzikana kwepakati uye kuenzanisa uye kunobatsira kuumba mahudyu, makumbo, uye zvidya.
• Tanga pane maalfours pama alknees maoko akaparadzana paupamhi hwemapfudzi uye mabvi akaparadzana paupamhi hwehudyu.
• Peta aresistance bandpamakumbo ako.Chengetedza bhandi pasi pasi pebvi negumbo rakadzikama uye isa bhandi pamusoro pemabvi negumbo rekushanda.
• Dzorera makumbo ako zvishoma nezvishoma, uchikwenya glutes yako kuti utwasanudze makumbo ako.
• Bata nzvimbo iyi uye dzokera kune yekutanga.Dzokorora 15-20 nguva, uye shandura mativi.
4. Gumbo Rimwechete Deadlift
Iyo yegumbo rimwe-gumbo rinofa rinoshanda hamstrings yako, gluteus maximus, uye gluteus medius.Vanobatsirawo kupikisa tsoka, hip, uye trunk kugadzikana.
• Mira netsoka dzako dzakaparadzana paupamhi hwemapfudzi, tsoka imwe pabhandi relastic, wobata rimwe divi nemaoko maviri.
• Dzorera imwe tsoka kumashure zvishoma sezvaratidzwa pamufananidzo uri pamusoro.
• Kuchengeta makumbo ako nemusana zvakananga uye mahudyu akatambanudzwa, ruramisa chiuno chako uye umire zvakananga nekukotama zvishoma mumabvi ako.
• Dzoka zvishoma nezvishoma uye dzokorora 15-20 nguva.Ita chiitwa chimwechete kune rumwe rutivi.
5. Squat
Squats ndeimwe yeakanakisa maekisesaizi uye akanakira kuumba toned butt.Kwete chete ivo vanobatsira kusimbisa glute tsandanyama dzako, ivo zvakare vanovandudza simba repakati uye kushanda iyo quads, hamstrings, mhuru, uye kudzika kumashure.
• Mira netsoka dzako dzakafara zvishoma pane hupamhi hwehudyu hwakaparadzana uye aresistance bandpamusoro pemabvi ako.Zvigunwe zvako zvinofanira kunge zviri kunze zvishoma.
• Benda mabvi ako uye zvishoma nezvishoma sundidzira chiuno chako kumashure munzvimbo yakagara.
• Ramba uchidzikisa muviri wako kusvika zvidya zvako zvafanana neuriri.Chengetedza mabvi ako pa90-degree Angle.
• Bata kwemasekonzi mashoma, wozosimudza zvishoma nezvishoma uchidzokera kunzvimbo yekutanga.Ita 15-20 reps.
6. Gumbo Side Abduction
Iwo mahudyu abductors akakosha asi kazhinji anofuratira tsandanyama dzinotitendera kumira, kufamba uye kutenderedza makumbo edu zviri nyore.Gumbo-parutivi maekisesaizi ekubira anogona kubatsira kuwana yakasimba uye toned musana uchibatsira kudzivirira nekurapa hudyu nemabvi kurwadziwa.
• Peta aresistance bandkumativi epasi pebvi rako uye simuka wakatwasuka.
• Kana bharanzi yako isiri yakakura, bata chinhu chakasimba secheya kana kuisa maoko ako pawal (usavimbe neizvi - kuchengetedza chiyero chako wilincrease simba retsandanyama mumuviri wako wose).
• Simudza gumbo rimwe uye risimudze kunze kubva parutivi rwemuviri wako.Imbomira, wozodzokera kunzvimbo yekutanga.
• Dzokorora 15-20 nguva.Ita chiitwa chimwechete kune rumwe rutivi.
7. Kick Butt Extension
The Kick Butt Extension inobatsira kushandisa hudyu flexors, adductors, uye quadriceps, zvichibatsira kuita kuti musana uwedzere kusimba uye uenzane.
• Rongedza tsoka dzako neresistance band.Rara wakafuratira makumbo ako akati twasu uye maoko ako akati sandara nemativi ako.
• Benda ibvi rako rekurudyi pachipfuva chako woisa tsoka yako yerudyi pakati peresistance band(edza kuisa bhandi padivi petsoka yako kuti irambe iripo).
• Bvisa gumbo rako rekuruboshwe zvishoma pasi.Wedzera gumbo rako rerudyi zvakare pane 45-degree angle uye ridzorere pachipfuva chako.
• Dzokorora 15-20 nguva, wozoshandura kune gumbo rekuruboshwe uye ita basa rimwechete.
8. Jump Squat
Svetuka squats wilincrease simba rinoputika, kunatsiridza kumusoro nepasi simba remuviri, uye kupisa macalorie nekukurumidza kupfuura squats dzenguva dzose.
• Isa aresistance bandpazvidya zvako zvakananga pamusoro pemabvi ako.
• Mira netsoka dzako dzakafara zvishoma pane hupamhi hwehudyu hwakaparadzana.Ita squat yenguva dzose yehuremu nekutaura kune squats pamutsara.
• Tanga munzvimbo yakaderera squat uye svetuka zvinoputika.Zvadaro tambanudza makumbo ako uye shandisa maoko ako kuti uwane simba.
• Ita shuwa kuti unomhara pamabhora etsoka dzako uye unotora kukanganiswa kwakagadzirwa nekusvetuka netsoka dzese.Dzokorora 15-20 nguva.
Nezviuno 8 izviresistance bandglute maekisesaizi, unogona kuvaka yakawedzera toned butt uye kupisa macalorie akakwana kuishandura kuita yakazara-muviri kurovedza muviri.
Nguva yekutumira: Nov-14-2022