HX-626 (Maphunziro a Minofu ya Butt)
| Dzina (名称) | Maphunziro a Minofu ya Butt |
| Mtundu (品牌) | BMY Fitness |
| Model (型号) | Mtengo wa HX-626 |
| Kukula (尺寸) | 1565 * 1260 * 762mm |
| Gross Weight (毛重) | 110KG |
| Ubwino Wazinthu (材质) | Q235 |
| Main Pipe Material (主管材) | 50*100*2mm/50*80*2mmTube ya Rectangular |
| Paint-coat (涂层) | Zovala ziwiri za Coating |
| Ntchito (作用) | Yesetsani Ma Glutes |
| Mtundu wa chimango (框架颜色) | Kunyezimira Siliva, Matte Black, Glossy Black, Red, White ndi Zosankha, Mitundu Ina Ingathenso Kusinthidwa Mwamakonda |
| Khushoni Mtundu (靠垫颜色) | Vinyo Wofiyira ndi Wakuda Ndiwosankha, Ndipo Mitundu Ina Itha Kusinthidwanso Mwamakonda Anu |
| Cushion Technology (靠垫工艺) | PVC Chikopa, Mipikisano wosanjikiza Plywood, Zobwezerezedwanso siponji |
Kuti mugwiritse ntchito makina a hip thrust, tsatirani izi:
Khalani pa benchi ndi nsana wanu kumbuyo kumbuyo ndi mapazi anu pa nsanja.
Sinthani kutalika kwa nsanja kuti ntchafu zanu zifanane ndi pansi.
Sankhani cholemetsa chomwe chili chovuta koma chimakupatsani mwayi wokhala ndi mawonekedwe abwino.
Kwezani m'chiuno mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa mpaka mawondo anu.
Gwirani malo opondereza kwa masekondi angapo, kenaka muchepetse pang'onopang'ono mpaka pomwe munayambira.
Bwerezani masitepe 4-5 pa chiwerengero chomwe mukufuna kubwereza.
Nawa maupangiri otetezeka ogwiritsira ntchito makina a hip thrust:
Muzitenthetsa minofu yanu ya glute musanagwiritse ntchito makinawo.
Osadzikakamiza. Ngati mukumva ululu uliwonse, siyani masewerawa nthawi yomweyo.
Samalani kuti musatambasule minofu yanu ya glute.
Sungani msana wanu mowongoka ndipo pachimake chanu chizigwira ntchito nthawi yonseyi.
Pewani kupindika msana wanu kapena kusakasaka.
Sungani mawondo anu mogwirizana ndi akakolo anu.
Osatseka mawondo anu pamwamba pa kukankhira.
Yang'anirani kulemera kwake panjira yotsika ndipo pewani kutsika.
Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, ndibwino kuti mulankhule ndi dokotala musanagwiritse ntchito makina opangira chiuno. Akhoza kukulangizani momwe mungagwiritsire ntchito makinawo mosamala komanso moyenera.
Nazi zina zolimbitsa thupi za butt zomwe mungachite:
Squats: Imani ndi mapazi anu m'lifupi m'lifupi mapewa ndi zala zanu kuloza kunja pang'ono. Gwirani mawondo anu ndikudzitsitsa mpaka ntchafu zanu zikufanana ndi nthaka. Gwirani malo a squat kwa masekondi angapo, kenaka muzikankhira pang'onopang'ono kumalo oyambira.
Mapapo: Yendani kutsogolo ndi mwendo umodzi ndikutsitsa thupi lanu mpaka mawondo onse atapindika pakona ya digirii 90. Onetsetsani kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu komanso kuti bondo lanu lakumbuyo likuyendayenda pamwamba pa nthaka. Gwirani malo opumira kwa masekondi pang'ono, kenaka muzikankhiranso pamalo oyamba ndikubwereza ndi mwendo wina.
Deadlifts: Imani ndi mapazi anu m'lifupi m'lifupi ndi kugwada pansi kuti mugwire barbell ndikugwira mopitirira malire. Manja anu azikhala motalikirana ndi mapewa ndipo msana wanu ukhale wowongoka. Kwezani barbell mpaka muyime molunjika. Gwirani malowo kwa masekondi angapo, kenaka muchepetse pang'onopang'ono barbell mpaka pansi.
Milatho ya Glute: Gona chagada ndi mawondo akuwerama ndipo mapazi ako ali pansi. Kwezani chiuno mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa mpaka mawondo anu. Gwirani malo a mlatho kwa masekondi pang'ono, kenaka muchepetse pang'onopang'ono mpaka pomwe munayambira.
Mwa kuphatikiza zolimbitsa thupi izi muzochita zanu, mutha kulimbikitsa minofu yanu ya glute ndikukwaniritsa zolinga zanu zolimbitsa thupi.
