Basabwe imashini zimenyereza imbaraga zamaguru - Hongxing

IbyizaImashini Zimyitozo YamaguruUrugendo Rwawe rwo Kwitwara neza

Ujya ubona uzerera muri siporo, ukareba izo mashini zamaguru ukibaza izihe zizaha umubiri wawe wo hasi imyitozo yanyuma? Nturi wenyine! Kubaka imbaraga z'amaguru ntabwo ari ingenzi cyane kugirango ugere kuri iyo shusho gusa ahubwo ni no kuzamura imikorere muri siporo no gushyigikira ingendo za buri munsi. Noneho, reka dusenye imashini yo hejuru yimbaraga zo gutoza arizo tike yawe kumaguru akomeye, akomeye.

1. Ikipe ya Quad:Imashini ikanda

Impamvu ari ngombwa-Kugerageza:

Imashini ikanda kumaguru ni nka grail yera kubashaka kongera umukino wabo wa kane. Byose bijyanye no kwibasira imbere yibibero byawe, ariko hamwe no kugoreka - iyi mashini nayo ikoresha glute yawe na hamstrings, bigatuma ikora imyitozo yuzuye.

Uburyo bwo Kubikoresha:

Icara inyuma muri mashini, ushyira ibirenge kuri platifomu imbere yawe. Shyira kuri platifomu urambuye amaguru, hanyuma usubire buhoro buhoro aho utangiriye. Ubwiza bwimashini ikanda kumaguru nubushobozi bwayo bwo guhangana nuburemere buremereye, butanga imyitozo yimbaraga nyinshi ifite ibyago bike byo gukomeretsa, bitewe nimashini ihagaze neza.

2. Hamstring Ijuru: Imashini ibeshya amaguru

Impamvu ari amabuye y'agaciro:

Wigeze urota kugira hamstrings isobanuwe neza, bisa nkibishushanyo byimana? Imashini ibeshya amaguru ya curl ninzira yawe yicyubahiro. Irasa cyane cyane inyuma yibibero byawe, itandukanya hamstrings muburyo izindi mashini cyangwa imyitozo mike ishobora.

Uburyo bwo Kubikoresha:

Kuryama hasi kuri mashini, hamwe n'amaguru yawe afite umutekano munsi ya leveri. Zingurura amaguru yawe hejuru ya glute yawe, hanyuma uyimanure inyuma hamwe no kugenzura. Iyi mashini ninziza yo kwibanda ku iterambere rya hamstring udashyizeho igitutu gikabije kumugongo wo hasi.

3. Intego za Glute: Imashini yo Gutera Hip

Impamvu udashobora gusimbuka:

Mugushakisha amaguru akomeye, akomeye, glute ntishobora kwirengagizwa. Imashini ya hip thrust itanga inzira igamije gukora glute yawe, itanga imbaraga zikenewe mukubaka imbaraga nubunini.

Uburyo bwo Kubikoresha:

Hindura imashini kugirango ubashe kwicara inyuma yawe hejuru ya padi, ivi ryunamye, n'ibirenge hasi. Shyira mumatako kugirango wongere ikibuno cyawe hejuru, hanyuma umanuke inyuma. Iyi mashini nuburyo bwizewe, bugenzurwa cyane kugirango ikore ikibuno, urebe ko ushobora kwibanda gusa kubikorwa bya glute.

Kurenga Imashini: Ishusho Nini

Kwinjiza izo mashini mumaguru yawe yumunsi wamaguru ni inzira nziza yo kubaka imbaraga n'imitsi. Ariko, ni ngombwa kwibuka ko ibintu bitandukanye ari ingenzi mu rugendo urwo arirwo rwose. Huza imashini ikora hamwe nuburemere bwubusa, imyitozo yuburemere bwumubiri, hamwe ningendo zikorwa kugirango urebe neza uburyo bwiza bwimbaraga zamaguru.

Umutekano Mbere:

Buri gihe shyira imbere uburyo bukwiye kuruta guterura ibiremereye, cyane cyane iyo ukorana nimashini. Hindura igenamiterere kugirango rihuze ibipimo byumubiri wawe hanyuma utangire nuburemere bworoshye kugirango umenye neza urugendo mbere yo kongeramo imbaraga nyinshi.

Umva umubiri wawe:

Mugihe gusunika imipaka yawe ari igice cyo gukomera, kumva ibimenyetso byumubiri wawe ni ngombwa. Niba hari ikintu cyunvikana cyangwa kibabaza (kirenze umunaniro usanzwe wimitsi), igihe kirageze cyo gusuzuma kandi birashoboka guhindura uburyo bwawe kugirango wirinde gukomeretsa.

Gupfunyika: Inzira yawe Kuri Amaguru akomeye

Urugendo rwo gukomera kumaguru akomeye, rwuzuyemo ibibazo, ariko kwiha ibikoresho byiza nubumenyi birashobora gukora itandukaniro ryose. Imashini ikanda kumaguru, imashini ibeshya amaguru, hamwe na mashini itera ikibuno ninshuti zawe mururwo rugendo, zitanga imyitozo igamije kuganisha ku nyungu zikomeye mu mbaraga no mu bwiza. Wibuke, guhuzagurika ni urufunguzo, kimwe nuburyo buringaniye burimo imyitozo itandukanye no gukira bihagije. Noneho, hamwe nizi mashini muri arsenal yawe, uri munzira nziza yo gutsinda intego zimbaraga zamaguru. Witegure, ushireho, wikinire!