Ndeapi maekisesaizi anovaka glute tsandanyama? -Hongxing

Kuveza MaGlute Akasimba: Kufumura Maekisesaizi Akanakisisa eKuvaka Glute Muscle.

Kana iwe uchitsvaga kusimbisa uye kurira mhasuru dzako dze glute, uri munzvimbo chaiyo! Iyo yakanyatso kutenderedzwa yekurovedza muviri inonangana ne glutes inogona kukubatsira iwe kuwana yakasimba uye yakaumbwa kumashure. Muchikamu chino, tichaongorora akasiyana maekisesaizi anoshanda zvakanyanya mukuvaka glute tsandanyama. Saka, ngatinyure mukati uye tiwane zvakavanzika zvekuveza yakasimba uye inokwezva glutes.

Simba reGlute Misumbu

Iwo mhasuru dze glute, dzinosanganisira gluteus maximus, gluteus medius, uye gluteus minimus, ndedzimwe mhasuru dzakakura uye dzakasimba kwazvo mumuviri. Vanoita basa rakakosha mukudzikamisa pelvis, kutsigira kuzasi kumashure, uye kufambisa mafambiro akaita sekufamba, kumhanya, uye kusvetuka. Kuvaka ma glutes akasimba hakungokwidziri muviri wako wese asi kunobatsirawo kuvandudza kuita kwemitambo uye kuderedza njodzi yekukuvara.

Kudzidzira Kuvaka Glute Muscles

1. Squats
   Squats chiitiko chekare chinotarisa iyo gluteus maximus. Kuti uite squats, mira netsoka dzako pafudzi-paupamhi zvakaparadzana, dzikisa muviri wako sekunge wakagara pachigaro, wozodzokera kunzvimbo yekutanga. Kuti uwedzere glute activation, tarisa pakusundidzira kuburikidza nezvitsitsinho zvako uye kubata yako glute tsandanyama mukati mekufamba. Iwe unogona kuwedzera kusimba nekushandisa barbells, dumbbells, kana mabhendi ekupikisa.
2. Lunges
   Mapapu ndechimwe chiitwa chinoshanda chekunangisa glutes. Tanga nekumira kureba netsoka imwe mberi uye imwe tsoka kumashure kwako. Dzikisa muviri wako nekukotama mabvi ese kusvika chidya chako chemberi chafanana nepasi, wobva wasundidzira nechitsitsinho chako chemberi kuti udzokere kunzvimbo yekutanga. Mapapu anobata mhasuru dzakawanda, kusanganisira glutes, hamstrings, uye quadriceps. Kuti uwedzere kuramba, bata dumbbells kana kuisa mapapu ekufamba mumuitiro wako.
3. Hip Thrusts
   Hip thrust inonyatso kunanga glute tsandanyama uye inozivikanwa nekubudirira kwayo mukuvaka simba nekukura. Tanga nekugara pasi nemusana wako wepamusoro uchitarisana nebhenji kana nhanho. Isa barbell kana ndiro ine uremu muhudyu dzako. Sunda zvitsitsinho zvako, simudza chiuno chako kubva pasi, uye svina glutes yako kumusoro. Deredza chiuno chako pasi uye dzokorora kakawanda kudzokorora. Kana iwe usinga kwanise kuwana huremu, unogona kuita twuhudyu uchishandisa bodyweight kana mabhendi ekupikisa.

Kuvandudza Yako Glute-Kuvaka Workouts neCommercial Gym Equipmentkubva kuHongxing

Kana zvasvika kune glute-kuvaka maekisesaizi, kuve nekuwana yemhando yemidziyo yekurovedza muviri kunogona kutora maekisesaizi ako kune rinotevera nhanho. Hongxing, imwe yeakanakisa yekutengesa gym ekugadzira michina, inopa huwandu hwemidziyo yakagadzirirwa kunanga nekusimbisa glute tsandanyama.

1. Glute Machines
   Hongxing inogadzira michina yeglute inotsaura uye inosanganisa mhasuru dze glute. Michina iyi inopa inodzorwa yekufamba uye kunanga iyo gluteus maximus, ichikubatsira iwe kuwana yakakwana mhasuru activation uye kukura. Nekuchinjika kuramba, ergonomic dhizaini, uye yakagadzika padding, Hongxing's glute michina inoita kuti maworkout ako ashande uye anakidze.
2. Cable Machines
   Michina yematambo zvidimbu zvakasiyana-siyana zvemidziyo inogona kushandiswa kune akasiyana glute-kunangisa maekisesaizi, akadai setambo kickbacks uye tambo yehudyu abductions. Hongxing's tambo michina inovakwa nekusimba uye kushanda mundangariro, ichikutendera iwe kuti uite akati wandei maekisesaizi anobata nema glutes. Iine inogadziriswa pulley urefu uye yakatsetseka tambo mafambiro, michina iyi inopa inonetsa uye inoshanda kurovedza muviri.
3. Resistance Bands
   Resistance mabhendi maturusi akanakisa ekuwedzera kuramba kune glute maekisesaizi, kunyangwe iwe usiri kugym. Hongxing inopa epamusoro-mhando yekudzivirira mabhendi ayo akasimba, anochinja-chinja, uye akakwana kunanga kune glute tsandanyama. Kubatanidza mabhendi ekupikisa mumaitiro ako kunogona kuwedzera glute activation uye kukubatsira iwe kuwana yakakura tsandanyama simba uye tsananguro.

Mhedziso

Kuvaka mhasuru dzakasimba uye dzine shapely glute zvinoda musanganiswa wezviitwa zvakanangwa uye midziyo yakakodzera. Nekubatanidza squats, mapapu, uye kuputika kwechiuno mumuitiro wako, unogona kunyatsoita uye kusimbisa glutes yako. Uye nemidziyo yekushambadzira yejimu kubva kuHongxing, senge glute muchina, matambo emuchina, uye mabhendi ekupikisa, unogona kutora yako glute-yekuvaka-workout kune hurefu hutsva. Saka, sunga shangu dzako, tora midziyo yako, uye gadzirira kuveza yakasimba uye inoyevedza glutes inotendeutsa misoro kwese kwaunoenda!