HX-626 (Koetliso ea mesifa ea Butt)
| Lebitso (名称) | Koetliso ea Mesifa ea Butt |
| Brand (品牌) | BMY Fitness |
| Mohlala (型号) | HX-626 |
| Boholo (尺寸) | 1565*1260*762mm |
| Gross Weight (毛重) | 110KG |
| Boleng ba Lintho (材质) | Q235 |
| Main Pipe Material (主管材) | 50*100*2mm/50*80*2mmRectangular Tube |
| Pente-coat (涂层) | Liaparo tse peli tsa Coating |
| Mosebetsi (作用) | Itloaetse Li-Glutes |
| 'Mala oa foreme (框架颜色) | Silver e Benyang, Matte Black, Glossy Black, Red, White ke boikhethelo, Mebala e Meng le eona e ka etsoa |
| Cushion Color (靠垫颜色) | Veine e khubelu le e Ntšo ke ea boikhethelo, 'me Mebala e Meng le eona e ka Eketsoa |
| Cushion Technology (靠垫工艺) | PVC Leather, Multi-layer Plywood, Recycled Sponge |
Ho sebelisa mochini oa hip thrust, latela mehato ena:
Lula bencheng ka mokokotlo oa hau khahlanong le mokokotlo le maoto a hao sethaleng.
Fetola bophahamo ba sethala hore lirope tsa hau li bapale fatše.
Khetha boima bo thata empa bo u lumella ho boloka sebopeho se setle.
Phahamisa letheka ho fihlela 'mele oa hao o etsa mola o otlolohileng ho tloha mahetleng ho ea mangoleng.
Tšoara boemo ba ho sututsa metsotsoana e seng mekae, ebe u theola butle ho khutlela sebakeng sa ho qala.
Pheta mehato ea 4-5 bakeng sa palo e lakatsehang ea ho pheta-pheta.
Malebela ke ana a polokeho ea ho sebelisa mochini oa hip thrust:
Futhumala mesifa ea hau ea glute pele u sebelisa mochine.
U se ke ua ikitlaetsa ho feta tekano. Haeba u utloa bohloko leha e le bofe, emisa boikoetliso hang-hang.
Hlokomela hore u se ke ua otlolla mesifa ea hau ea glute.
Boloka mokokotlo oa hau o otlolohile 'me mokokotlo oa hau o kopane nakong eohle ea boikoetliso.
Qoba ho koba mokokotlo oa hau kapa ho tsoma.
Boloka mangole a hao a lumellane le maqaqailana.
U se ke ua notlela mangole a hao ka holimo ho sepheo.
Laola boima ba 'mele ha u le tseleng e theoha' me u qobe ho bo tlohela.
Haeba u sa tsoa qala ho ikoetlisa, ke khopolo e ntle ho bua le ngaka ea hau pele u sebelisa mochine oa hip thrust. Ba ka u eletsa hore na u ka sebelisa mochine joang ka mokhoa o sireletsehileng le ka katleho.
Mona ke tse ling tsa boikoetliso ba mesifa ea butt eo u ka e etsang:
Li-squats: Ema maoto a hao a arohane ka bophara ba mahetla 'me menoana ea hau e shebile ka ntle hanyenyane. Koba mangole 'me u theole fatše ho fihlela lirope tsa hao li bapile fatše. Tšoara boemo ba squat metsotsoana e seng mekae, ebe butle-butle u itšohlometsa ho khutlela sebakeng sa ho qala.
Matšoafo: Hatela pele ka leoto le le leng 'me u theolele' mele oa hau fatše ho fihlela mangole ka bobeli a kobehile ka lehlakoreng la 90-degree. Etsa bonnete ba hore lengole la hao le ka pele le ka holim'a leqaqailaneng la hao le hore lengole la hao le ka morao le ntse le phahama ka holim'a fatše. Tšoara sebaka sa lunge metsotsoana e seng mekae, ebe u itšohlometsa ho khutlela sebakeng sa ho qala 'me u phete ka leoto le leng.
Li-Deadlifts: Ema maoto a hao a arohane ka bophara ba mahetla 'me u khumame ho tšoara barbell ka ho tšoara ka letsoho. Matsoho a hau a lokela ho arohana ka bophara ba mahetla 'me mokokotlo oa hau o otlolohe. Phahamisa barbell holimo ho fihlela o eme o otlolohile. Tšoara boemo ka metsotsoana e seng mekae, ebe butle u theola barbell ho khutlela fatše.
Glute Bridges: Robala ka mokokotlo oa hao ka mangole a khumama 'me maoto a hao a bataletse fatše. Phahamisa letheka ho fihlela 'mele oa hao o etsa mola o otlolohileng ho tloha mahetleng ho ea mangoleng. Tšoara boemo ba borokho metsotsoana e seng mekae, ebe u theola butle u khutlela moo u qalang teng.
Ka ho kenyelletsa boikoetliso bona kemisong ea hau, o ka matlafatsa mesifa ea hau ea glute mme oa fihlela lipheo tsa hau tsa boikoetliso.
