Ndi masewera otani omwe ndingachite kuti ndipeze bum wamkulu? -Hongxing

Kumanga Ma Curve A Bootylicious: Kulimbitsa Thupi Mogwira Mtima Kwa Bum Yaikulu

Ngati mukufuna kukulitsa mawonekedwe ndi kukula kwa ma glutes anu, mwafika pamalo oyenera! Chizoloŵezi chochita masewera olimbitsa thupi bwino chomwe chimayang'ana minofu ya glute kungakuthandizeni kuti mukhale ndi bumu lalikulu, lolemera kwambiri. M'nkhaniyi, tiwona zolimbitsa thupi zosiyanasiyana zomwe zimathandiza kwambiri pomanga minofu ya glute ndikupanga ma curve omwe amasiyidwa. Chifukwa chake, tiyeni tidumphire mkati ndikupeza zinsinsi kuti tikwaniritse zofunkha zam'mbuyo.

Mphamvu ya Glute Workouts

Minofu ya glute, yomwe imakhala ndi gluteus maximus, gluteus medius, ndi gluteus minimus, ndizomwe zimagwiritsidwa ntchito popanga bum lowoneka bwino komanso lodziwika bwino. Mwa kulunjika mwachindunji ndi kuphunzitsa minofu imeneyi, mukhoza kuwonjezera kukula, mphamvu, ndi maonekedwe awo onse. Kuphatikizika kwa maphunziro oletsa kukana, kuchita masewera olimbitsa thupi amtima, komanso kudya koyenera kudzakuthandizani kukwaniritsa zomwe mukufuna.

Zolimbitsa thupi za Bum Yaikulu

Squats: The King of Glute Exercises
Ma squats ndiye masewera olimbitsa thupi kwambiri omwe amayenera kukhala ofunikira kwambiri pakulimbitsa thupi kwanu. Yambani ndi mapazi anu motalikirana ndi phewa, tsitsani thupi lanu ngati kuti mwakhalanso pampando wongoyerekeza, ndiyeno bwererani pamalo oyamba. Ma squats amaphatikiza minofu yonse yayikulu m'munsi mwa thupi lanu, kuphatikiza ma glutes. Kuti muwonjezere kutsegulira kwa glute, yang'anani kukankhira zidendene zanu ndikufinya ma glutes anu pamwamba pakuyenda. Phatikizani zosintha monga ma sumo squats kapena ma goblet squats kuti muloze madera osiyanasiyana a glutes anu.

Kuthamanga kwa M'chiuno: Kuwotcha Kukula kwa Glute
Ma hip thrust ndi njira yothandiza kwambiri yodzipatula ndikuyambitsa minofu ya glute. Yambani pakukhala pansi ndi kumtunda kwanu kumbuyo kwa benchi kapena masitepe. Ikani barbell kapena mbale yolemera m'chiuno mwanu. Gwirani zidendene zanu, kwezani chiuno chanu pansi, ndikufinya makutu anu pamwamba. Tsitsani chiuno chanu kumbuyo ndikubwereza kubwereza kangapo. Kuwongolera kwa chiuno kumapereka chiwongolero champhamvu chakukula kwa glute ndipo kumatha kukuthandizani kuti mukhale ozungulira komanso olimba.

Mapapo: Kusema Minofu ya Glute
Mapapo ndi ntchito yabwino kwambiri yolunjika ku glutes, komanso quadriceps ndi hamstrings. Yendani kutsogolo ndi phazi limodzi ndikutsitsa thupi lanu mpaka ntchafu yanu yakutsogolo ifanane ndi pansi. Kanikizani chidendene chanu chakutsogolo kuti mubwerere pamalo oyamba. Mapapo amatha kuchitidwa ndi kulemera kwa thupi, ma dumbbells, kapena ma barbell kuti awonjezere kukana. Kuti muwongolere ma glutes mochulukira, tengani nthawi yayitali ndikuyang'ana kufinya ma glutes pamene mukukankhira mmwamba.

Tsegulani Mphamvu ya Hongxing'sZida Zatsopano Zamalonda Zolimbitsa Thupi

Kuti mutengere masewera olimbitsa thupi anu pamlingo wina, lingalirani zophatikiza zida zatsopano zochitira masewera olimbitsa thupi za Hongxing zomwe zidapangidwa kuti zilondolere ndikulimbitsa minofu ya glute.

Makina a Glute: Kutsata Zolondola za Glute
Makina a Hongxing's glute adapangidwa kuti azidzipatula ndikugwirizanitsa minofu ya glute. Makinawa amapereka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, kukulolani kuti muzingoyang'ana pa glutes popanda kuphatikizapo magulu ena a minofu. Ndi kukana chosinthika komanso padding omasuka, makina a Hongxing a glute amatsimikizira kulimbitsa thupi kogwira mtima komanso komasuka.

Makina a Cable: Kusinthasintha ndi Kukaniza
Makina opangira ma chingwe amapereka njira zingapo zochitira masewera olimbitsa thupi a glute. Zomata ngati zingwe zam'chiuno zimakulolani kuti muzitha kumenya chingwe, kunyamula chingwe m'chiuno, ndi zina zolimbitsa thupi zomwe zimagwirizanitsa bwino ndi glutes. Makina a chingwe cha Hongxing amamangidwa ndikukhazikika komanso magwiridwe antchito m'malingaliro, kupereka kukana kosalala komanso kosinthika kuti mutsutse minofu yanu ya glute.

Magulu Otsutsa: Zoyendetsa Glute Zonyamula
Magulu otsutsa ndi zida zabwino kwambiri zoyambitsa ndikulimbitsa ma glutes. Hongxing imapereka magulu apamwamba okana omwe ndi olimba komanso osunthika, omwe amakulolani kuchita masewera olimbitsa thupi kulikonse. Kuchokera kumbali yokweza mwendo kupita ku milatho ya glute, magulu otsutsa amapereka kukanikiza kosalekeza pa glutes, kukuthandizani kuti mukhale ndi bumu lalikulu komanso lolimba.

Mapeto

Kupanga bum yokulirapo ndikokwanira ndi masewera olimbitsa thupi omwe mukufuna komanso zida zoyenera. Mwa kuphatikiza masewera olimbitsa thupi monga squats, kukwera m'chiuno, ndi mapapo muzochita zanu, mutha kuchita bwino ndikulimbitsa minofu yanu ya glute. Ndipo ndi zida zatsopano zochitira masewera olimbitsa thupi za Hongxing, monga makina a glute, makina opangira chingwe, ndi magulu otsutsa, mutha kukhathamiritsa zolimbitsa thupi zanu zolimbitsa thupi kuti mupeze zotsatira zabwino. Chifukwa chake, konzekerani kumasula mphamvu zama glutes anu ndikukwaniritsa chiwopsezo chomwe mumalakalaka nthawi zonse!