Analimbikitsa mwendo mphamvu makina ophunzitsira - Hongxing

Bwino kwambiriMakina Ophunzitsira Kulimbitsa Miyendoza Ulendo Wanu Wolimbitsa Thupi

Munayamba mwadzipeza mukungoyendayenda m'bwalo lochitira masewera olimbitsa thupi, ndikuyang'ana makina am'miyendo awo ndikudzifunsa kuti ndi ati omwe angapatse thupi lanu lakumunsi kulimbitsa thupi kwakukulu? Simuli nokha! Kumanga miyendo yamphamvu ndikofunikira osati kuti muwoneke bwino komanso kuti mukhale ndi masewera olimbitsa thupi komanso mayendedwe atsiku ndi tsiku. Chifukwa chake, tiyeni tiphwanye makina ophunzitsira mphamvu za mwendo wapamwamba omwe ndi tikiti yanu yopita ku miyendo yamphamvu, yamphamvu kwambiri.

1. Gulu la Quad:Leg Press Machine

Chifukwa Chake Ndikoyenera Kuyesera:

Makina osindikizira mwendo ali ngati galasi loyera kwa iwo omwe akufuna kukulitsa masewera awo a quad. Zonse zimangoyang'ana kutsogolo kwa ntchafu zanu, koma ndi kupotoza-makinawa amachititsanso kuti miyendo yanu ikhale yolimba, ndikupangitsa kuti mwendo ukhale wokwanira.

Momwe Mungagwiritsire Ntchito:

Khalani kumbuyo mumakina, ndikuyika mapazi anu papulatifomu patsogolo panu. Kankhirani nsanja kutali ndi kukulitsa miyendo yanu, kenako pang'onopang'ono bwererani pamalo oyambira. Kukongola kwa makina osindikizira mwendo ndikutha kunyamula zolemera zolemera, kupereka masewera olimbitsa thupi kwambiri ndi chiopsezo chochepa cha kuvulala, chifukwa cha makina okhazikika a makinawo.

2. Hamstring Kumwamba: Kunama Leg Curl Machine

Chifukwa Chake Ndi Gem:

Mumalotako kukhala ndi ma hamstrings omwe amafotokozedwa motere, amawoneka opangidwa ndi milungu? Makina opiringa mwendo wabodza ndiye njira yanu yaku ulemerero. Imalunjika kumbuyo kwa ntchafu zanu, ndikupatula ma hamstrings momwe makina ena ochepa kapena masewera olimbitsa thupi angathe.

Momwe Mungagwiritsire Ntchito:

Gona pansi pa makina, ndi akakolo anu otetezedwa pansi pa lever. Kwezerani miyendo yanu mmwamba ku glutes, kenaka muwachepetse pansi ndikuwongolera. Makinawa ndi abwino kwambiri poyang'ana kukula kwa hamstring popanda kuyika kupsinjika kosayenera pamsana wanu.

3. Zolinga za Glute: Makina a Hip Thrust

Chifukwa Chimene Simungalumphe:

Pofunafuna miyendo yamphamvu, yamphamvu, glutes sangathe kunyalanyazidwa. Makina othamangitsa m'chiuno amapereka njira yolunjika yogwiritsira ntchito ma glutes anu, kukupatsani kukana kofunikira kuti mupange mphamvu ndi voliyumu.

Momwe Mungagwiritsire Ntchito:

Sinthani makinawo kuti mukhale ndi msana wanu pamwamba pa pedi, mawondo opindika, ndi mapazi pansi. Kanikizani zidendene zanu kuti muwonjeze chiuno chanu mmwamba, kenako tsitsani mmbuyo. Makinawa ndi otetezeka, njira yowongoleredwa kwambiri yolumikizira m'chiuno, kuwonetsetsa kuti mutha kuyang'ana kwambiri pakuyambitsa glute.

Pambuyo pa Makina: Chithunzi Chachikulu

Kuphatikizira makinawa muzochita zanu zamasiku a mwendo ndi njira yabwino kwambiri yopangira mphamvu ndi minofu. Komabe, ndikofunikira kukumbukira kuti kusiyanasiyana ndikofunikira paulendo uliwonse wolimbitsa thupi. Phatikizani ntchito zamakina ndi zolemera zaulere, zolimbitsa thupi zolimbitsa thupi, komanso mayendedwe ogwirira ntchito kuti muwonetsetse njira yozungulira yolimba ya mwendo.

Chitetezo Choyamba:

Nthawi zonse muziika patsogolo mawonekedwe oyenera kuposa kukweza zolemera, makamaka pogwira ntchito ndi makina. Sinthani makonda kuti agwirizane ndi kukula kwa thupi lanu ndikuyamba ndi zolemetsa zopepuka kuti muthe kuyendetsa bwino musanawonjeze kukana.

Mvetserani Thupi Lanu:

Ngakhale kukankhira malire anu ndi gawo la kukhala amphamvu, kumvera thupi lanu zizindikiro n'kofunika. Ngati chinachake chikumveka kapena chowawa (kupitirira kutopa kwa minofu), ndi nthawi yoti muwunikenso ndikusintha njira yanu kuti mupewe kuvulala.

Kumangirira: Njira Yanu Yopita Kumiyendo Yamphamvu

Ulendo wopita ku miyendo yamphamvu, yamphamvu kwambiri imakhala ndi zovuta, koma kudzikonzekeretsa nokha ndi zida zoyenera ndi chidziwitso kungapangitse kusiyana konse. Makina osindikizira mwendo, makina opindika mwendo, ndi makina opondereza m'chiuno ndi ogwirizana nawo paulendowu, akupereka masewera olimbitsa thupi omwe angapangitse kuti mupindule kwambiri ndi mphamvu ndi kukongola. Kumbukirani, kusasinthasintha ndikofunikira, monganso njira yolinganiza yomwe imaphatikizapo masewera olimbitsa thupi osiyanasiyana komanso kuchira kokwanira. Tsopano, ndi makina awa mu arsenal yanu, muli panjira yogonjetsa zolinga zanu zamphamvu za mwendo. Okonzeka, khalani, squat!