Iimpundu lelinye lawona malungu anamandla kwaye makhulu emzimbeni wethu, ayimfuneko kwiintshukumo ezininzi zemihla ngemihla kwaye amakhwenkwe kunye namantombazana kufuneka aqeqeshe. Kukho abantu abaneempundu ezivoluminous, kodwa "zintywila". Oko kuthetha ukuba ubungakanani bayo kukuqokelelana kwamafutha, ngoko ke kufuneka isebenze ngokuzilolonga ukunyusa izihlunu kunye nokufezekisa eso siphumo siphezulu.
Utshintsho kwiimpundu alubonakali kwixesha elifutshane, ngoko musa ukuphelelwa lithemba kwaye ube nomonde. Ukulwa ne "gluteal amnesia" (kwenzeka ntoni xa sichitha ixesha elininzi sihleli kwaye silala phantsi) kwaye ubuyisele ithoni yemisipha kwi-butt yakho. Apha ngezantsi uya kufumana eyona ndlela yokuzivocavoca eya kuphakamisa iimpundu zakho.
hip trust
Ukunyuswa kwe-hip yenye yezona zinto zihamba phambili zokusebenzisa i-gluteus yonke. Ezo mithambo zithe tyaba zezona zivuselela esi sihlunu sikhulu kakhulu. Cwangcisa ibha (okanye ingxowa yesanti, ukusilela oko) kwaye wenze ukunyusa ihip. Amandla okufuneka uwasebenzise ngempundu yakho, ungalokothi ngomqolo osezantsi.
Sumo Kettlebell Squat
Olu hlobo lwe-squat lunzulu kune-classical, lubenze ngokuvula imilenze ukuya kububanzi be-hips. Ukuzenza ngamanyathelo kukongeza uluhlu olungakumbi lwesindululo, kodwa ukuba ungumqali qalisa ukuzenza phantsi. Ubunzima akufunekanga bube phezulu kakhulu nokuba unokubandezeleka ngenxa yokungazinzi kakuhle ubuchule.
i-goblet squat
Olu hlobo lwe-squat luhlala lubhidaniswa ne-sumo squat, ke ndinibonisa nobabini. Kulo msebenzi siya kufezekisa ubunzulu kangangokuba iingqiniba zakho kuya kufuneka zihambe ngaphantsi kwamadolo akho. Iingqiniba kufuneka zihlale kufutshane nesiqu sakho ukuphepha ukungalingani, kwaye kubaluleke kakhulu ukuba iinyawo zakho zixhaswe ngokupheleleyo emhlabeni. Ndiyabazi ubunzima bomthambo, ngoko ke sukunyanzelisa ekuphakamiseni ubunzima obuninzi de ube unobuchule bobuchule bentshukumo.
Ubunzima obufileyo
Kulo msebenzi senza uhlobo lwehenjisi ngesinqe ukuphakamisa umzimba ongaphezulu obambe intsimbi (okanye iidumbbells, okanye iikettlebells). Impazamo enkulu eyenziwa ngabaqalayo kukuba bahambisa amahlombe abo phambili kwaye benze i-curve ngasemva, okuya kubangela intlungu kwi-back back. Ungaphoswa yi Iingcebiso ezili-12 zokufumana ngcono kwi-Deadlift Training.
i-squat ecaleni
Olunye uhlobo lwe-squat oluya kukwenza ukuba utshise umzimba wakho ongezantsi apho wenza iintshukumo ezisecaleni. Unokwenza ngokubeka ibhande lokumelana nemilenze yakho okanye usebenzisa iintsimbi ezingalweni zakho ukongeza umthwalo. Kubalulekile ukuba unciphise i-gluteus, kungekhona i-torso. Uya kuqaphela ukuba kubukhali ngakumbi kwaye uya kuphucula ukuma kwakho.
ukujingi kwekettlebell
Ngaphandle kwamathandabuzo sesinye semithambo endiyithandayo. Nge-kettlebell swing siya kusebenza i-glutes, i-hamstrings, i-quadriceps, i-core kunye neengalo. Khangela ukuba i-hip ayiqhubeki phambili ekuphakameni, umzimba wakho kufuneka ume nkqo ngokupheleleyo. Thatha ithuba "kwi-swing" ye-kettlebell ukuyinika intshukumo.