Gulu la masewera olimbitsa thupi kuti amuna azigwiritsa ntchito minofu yokongola

Zochita zolimbitsa thupi zambiri cholinga chake ndikupanga matako ovekedwa bwino, osema. Kuti muchite izi, muyenera kuchita zolimbitsa thupi zanu nthawi zonse. Nthawi zambiri, zotsatira zabwino zimatha kupezeka patatha mwezi umodzi.

Mfundo zophunzitsira kuthana ndi glutes

Musanaganizire malamulo oyambira maphunziro, muyenera kuganizira ntchito yomwe minofu ya gluteus imagwira.

Iye ali ndi udindo pazinthu zingapo zofunika:

1. Kukonzekera kwa chiuno.
2. Kuonetsetsa kuti thupi lolunjika bwino.
3. Lolani kuti pakhale mawonekedwe owoneka bwino.
4. Kulanda mchiuno ndi kusinthasintha.

Anthu ambiri amaphunzitsanso chifukwa matako okongola amakopa chidwi. Zikwama sizokwanira kupereka gululi lolimba; limafunikira masewera olimbitsa thupi.

Kutentha musanachite masewera olimbitsa thupi

Kutentha kokwanira kwa minofu ndi komwe kungapewe kuvulala kosiyanasiyana ndi mavuto. Kuphatikiza apo, silimalunjika osati pagulu lomwe likufunsidwalo, koma thupi lonse lathunthu.

Phindu lokonzekera musanachite masewera olimbitsa thupi ndi awa:

1. Kutenthetsa minofu ndi mitsempha kumayambitsa kukhathamira kowonjezera ndikuchepetsa zomwe zimachitika kuvulala.
2. Minofu yotentha imachepa ndikumatsitsimuka bwino, zomwe zikutanthauza kuti ndizotheka kupeza zotsatira zabwino.
3. Kutenthetsa kumakulitsa ntchito yamachitidwe amtima. Chifukwa cha izi, katundu pamtima amachepetsedwa mukagwiritsidwa ntchito yayikulu.
4. Kuchulukitsa kwa minofu ya minofu ndi mpweya kumakupatsani mwayi wabwino. Kuyenda kwamagazi kumabweretsa mfundo yoti kupirira kumawonjezeka kwambiri panthawi yakulimbitsa thupi.
5. Kutentha kumapanga mahomoni owonjezera.
6. Kuchita masewera olimbitsa thupi kumabweretsa kupsinjika kwakuthupi. Kutentha kwamtundu wapamwamba kumamukonzekeretsa kuti atenge katundu wamkulu.
7. Zochita zolimbitsa thupi zitha kufulumizitsa njira zamagetsi.

Pali masewera olimbitsa thupi osiyanasiyana omwe amakulolani kutambasula thupi musanatsegule mwachindunji.

Ndi awa:

• Wotsamira kutsogolo ataimirira. Malo oyambira: mapazi mulifupi-mulifupi, kenako manja amakwezedwa pamwamba pamutu. Panthawi yopendekeka, muyenera kukhudza pansi. Maondo amapinda pang'ono.
• Kukweza mawondo pamalo oimirira. Malo oyambira: muyenera kuyimirira molunjika, mapazi adayikidwa pamodzi. Kumbuyo pa nthawi yochita masewera olimbitsa thupi kuyenera kukhala kowongoka, miyendo imadzuka ndikusunthira motsutsana ndi thupi.
• Gawo la Cardio limayendetsa pamalopo kwa mphindi zitatu. Kuchita izi kudzalimbikitsa matako, kuwakonzekeretsa kuchita masewera olimbitsa thupi.

Wosewera aliyense amasankha pulogalamu yake. Komabe, mtundu wa kutentha komwe kumachitika kumadalira komwe amachitikira.

Zolimbitsa thupi za matako amuna kunyumba

Pali masewera olimbitsa thupi angapo omwe angachitike kunyumba.

Amadziwika ndi izi:

• Zokha chifukwa katundu kuwala.
• Zida zamasewera apadera zitha kugwiritsidwa ntchito.

Kunyumba, mutha kupanga matako anu kuwoneka okongola. Oyamba kumene atha kuyamba ndi masewera olimbitsa thupi omwe angakonzekeretse minofu kuti ipanikizike.

Masewera a Dumbbell

Zochita zolimbitsa thupi ndi squats. Kwa oyamba kumene, zimawoneka ngati zosavuta, koma si ambiri omwe amachita molondola. N`zotheka kwambiri kuonjezera mphamvu ya magawo maphunziro ndi kuwonjezera katundu ndi dumbbells.

Malangizowa ndi awa:

1. Ndikofunikira kutenga malo oyambira oyenera. Kuti muchite izi, miyendo ndiyotambalala m'lifupi, zidendene ziyenera kukanikizidwa.
2. Ma dumbbells adayikidwa bwino kuti asasokoneze squats.
3. Chiwerengero cha squat chimasiyana pakubwereza kwa 8 mpaka 10. Chiwerengero chovomerezeka ndi 5.

Ntchitoyi imawerengedwa kuti ndiyothandiza kwambiri. Katunduyu amayenera kuwonjezedwa nthawi ndi nthawi, chifukwa izi zimachepetsa kwambiri mwayi wovulala.

Magulu Osinthidwa

Gluteus maximus imatha kukulitsidwa ndikuyika mapazi pamalo owonjezera.

Malangizo pazochitikazo ndi awa:

• Kuyamba kuyimirira, miyendo ndiyakutali kuposa mapewa. Chozizwitsa chimakhala chakuti masokosi amafutukuka wina ndi mzake pamakona oyenera. Mutha kuwonjezera kukhazikika kwa thupi mwa kuyika manja anu pa lamba.
• Pa nthawi ya squat, kumbuyo kuyenera kukhala kowongoka, pomwe zidendene siziyenera kuchoka pansi. Manja amakhala pa lamba.

Kuchita masewera olimbitsa thupi ngati awa kumalimbitsa gulu losiyana kuti ligwiritse matako.

Maunitsi

Zochita zina zofala zomwe pafupifupi aliyense ali nazo munkhokwe zawo ndi mphuno. Kuphatikiza apo, amatha kuzichita mophweka kapena ndi kulemera.

Malangizowa ndi awa:

1. Kuyamba kwa miyendo palimodzi, mapazi amabwera palimodzi.
2. Lunge limachitika ndi phazi limodzi lokha, linalo limatsalira momwe lidalili.
3. Torso liyenera kukhala lolunjika, chifukwa kutsetsereka kumakhala chifukwa cha kugawa kolakwika kwa katundu.

Pambuyo pake, thupi limabwerera kumalo ake oyamba ndipo zomwe zimachitika zimabwerezedwa ndi mwendo wina.

Kuchita masewera olimbitsa thupi m'mawa

Ntchitoyi idzagwira ntchito pokhapokha ngati bala ikugwiritsidwa ntchito ngati cholemera.

Njira yokhazikitsira izi ndi izi:

1. Miyendo ndiyotambalala m'lifupi, bala imayikidwa pansi pa trapezoid.
2. Kumbuyo kuyenera kukhala kowongoka, chifuwa chowongoka ndipo minofu imangokhala yolimba.
3. Mukamakoka mpweya, muyenera kugwada patsogolo, mafupa a chiuno amachotsedwa. Panthawi yochita masewera olimbitsa thupi, simuyenera kusokoneza minofu yanu yakumbuyo.

Kubwereza zingapo ndi ma seti kudzakuthandizani kukwaniritsa zomwe mukufuna. Panthawi yopindika, miyendo imatha kukhala yowongoka kapena yopindika pang'ono.

Amwalira

Anthu ambiri amagwiritsa ntchito zochotsa zakufa ngati masewera olimbitsa thupi.

Ntchitoyi yachitika motere:

1. Malo oyambira: mapazi mulifupi-mulifupi, projectile ili kutsogolo.
2. Pofika nthawi yomwe ma dumbbells ali m'manja, masamba amapewa amasonkhanitsidwa pamodzi, matako amakoka mmbuyo.
3. Kupendekera kumachitika mpaka kumverera kuti minofu yatambasulidwa bwino.

Chiwerengero chobwerezabwereza mu deadlift ndi osachepera 10, magulu osachepera 5.

Mlatho waulemerero

Zochitikazo zikuchitidwa kuti zipatse mphamvu minofu ya gluteal. Kuphatikizidwa kwake mu magawo ophunzirira kumakupatsani mwayi wodziwonetsera nokha mipata yambiri.

Mlatho wa glute wokhala ndi kulemera kwake umachitika motere:

• Kumbuyo kumbuyo kumakhala mipando, mapazi kupingasa m'lifupi, mawondo atawerama pang'ono. Kumbuyo kuyenera kukhala kosalowerera ndale.
• Kukweza m'chiuno kumachitika posamutsa chithandizocho ku zidendene. Muyenera kuyimilira panthawi yomwe mlatho umapangidwa.

Mlatho wa gluteal ndiwosavuta pamapangidwe; palibe zida zapadera zofunika kuti amalize.

Tsitsa miyendo yanu mmbuyo

Pafupifupi zolimbitsa thupi zonse zimaphatikizapo kuphatikizira kukankha mwendo.

Makhalidwe ali mu mfundo zotsatirazi:

1. Imafuna kuyimilira komwe kumathandizira.
2. Miyendo imayikidwiratu m'lifupi, kenako ndikutenga kumachitika. Momwemonso, mwendo uyenera kufanana pansi.

Kuchita bwino kwa masewerawa kumatha kukulitsidwa kwambiri pogwiritsa ntchito pulogalamu yoyeseza yapadera.

Pali mapulogalamu osiyanasiyana omwe angasankhidwe kutengera kulimbitsa thupi komanso zina. Mapulogalamu omwe amakulolani kuwunika boma ndi otchuka kwambiri.