Ke boikoetliso bofe bo tla phahamisa marako? - Hongxing

Boikoetliso bo holimo ba ho Phahamisa le ho Betla Lithapa tsa Hao (ka Malebela a Lisebelisoa tsa Hongxing!)

Itokisetse ho lumelisa "squat plateau" 'me u lumelise motho ea phelang hantle, ea matla ka morao! Takatso ea khapo e phahamisitsoeng le e betliloeng ke ntho e tloaelehileng, 'me ka boikoetliso bo bongata ka ntle ho moo, ho ka ba ntho e makatsang ho tseba hore na u qale hokae. Se ts'abang, ba chesehelang boikoetliso ba 'mele! Tataiso ena e tla utulla boikoetliso bo holimo ho u thusa ho fihlela lipheo tsa hau tsa glute, hammoho le malebela a lisebelisoa tsa litsebi tse tsoang Hongxing, topmorekisi oa thepa ea boikoetliso ea khoebo.

Likhetho tse phahameng tsa Glute Guru: Boikoetliso bakeng sa Ponahalo e Phahameng

1. Barbell Hip Thrust:Morena enoa oa boikoetliso ba glute o kenyelletsa ketane eohle ea hau e ka morao, ho tloha ho glutes ho ea ho hamstrings. Li-barbell tsa Liolimpiki tsa Hongxing, tse tšoarellang ka thata le kaho e tšoarellang, li netefatsa ho ts'oara le ho tsitsa ha lilifti tse boima.

2. Dumbbell Romanian Deadlift:Motsamao ona oa hinge o betla li-glutes tsa hau ha o ntse o ntlafatsa matla a mantlha le ho tenyetseha ha hamstring. Li-dumbbell tsa pele tsa Hongxing li fana ka mefuta e mengata ea boima ba 'mele ho sebetsana le boemo bo bong le bo bong ba boikoetliso, ho netefatsa metsamao e laoloang le ts'ebetso e phahameng ea glute.

3. Mochini oa ho Nkoa ka Hip:Boikoetliso bona bo ikhethileng bo lebisa mahlohonolo a ka ntle, ho bopa le ho phahamisa marama ao a mahlakoreng. Mechini e holimo-limo ea ho koetela letheka ea Hongxing e ithorisa ka li-pads tse feto-fetohang le motsamao o boreleli bakeng sa ho itšunya-tšunya le ho fokotsa khatello ea letheka.

4. Glute Bridges:Boikoetliso bona ba 'mele bo nepahetse bakeng sa ba qalang le ho ikoetlisa lapeng. Li-yoga mats tsa Hongxing, tse ts'oarellang tse sa thelleng le li-padding tse phutholohileng, li fana ka sebaka se tsitsitseng bakeng sa tsoelo-pele ea borokho le ho petetsa glute.

5. Litonki li Raha:Boikoetliso bona bo matla bo sebetsa ka bobeli li-glutes le hamstrings, ho eketsa tlhaloso le ho khothalletsa matla a ho phatloha. Lipoleiti tsa boima tsa Hongxing, tse nang le melala ea tsona e sireletsehileng le likhetho tse nang le mebala, li u lumella ho eketsa khanyetso le ho etsa hore tonki ea hau e rahaloe hore e chese haholo.

Molemo oa Lisebelisoa tsa Hongxing: Eketsa Phaello ea Hao ea Glute

Thepa ea boleng bo holimo ea Hongxing e phahamisa boikoetliso ba hau ba glute ka mekhoa e mengata:

• Moralo oa ergonomic:Mechini ea bona e fokotsa khatello ea maikutlo manonyeletsong le ho eketsa ts'ebetso ea glute, e lebisang ho liphetho tse potlakileng le likotsi tse fokolang.
• Likarolo tse ka fetoloang:Lisebelisoa tsa Hongxing li u fa monyetla oa ho iketsetsa boikoetliso ba hau ho tsepamisa mesifa e itseng ea glute le ho ikamahanya le boemo ba hau ba boikoetliso.
• Kaho e tšoarellang:Thepa ea Hongxing e hahiloe hore e tšoarelle, e netefatsa metsamao e boreleli, sethala se tsitsitseng, le ts'ebetso e tšoarellang bakeng sa leeto la hau la ho betla hamonate.

Ka Ntle ho Boikoetliso: Mokhoa o Akaretsang oa Boithabiso ba Booty

Hopola, ho betla khapo e phethahetseng ho hloka mokhoa o fapaneng:

• Phepo:Eketsa 'mele oa hau ka liprotheine le mafura a phetseng hantle ho aha mesifa le ho thusa ho hlaphoheloa.
• Phomolo le ho hlaphoheloa:Fana ka nako ea hau ea glutes ea ho lokisa le ho aha bocha kamora ho ikoetlisa. Lirolara tsa foam tsa Hongxing le libolo tsa ho silila li ka thusa ho fola ha mesifa le ho fokotsa bohloko.
• Ho lumellana:Ho ikoetlisa kamehla ke habohlokoa. Khetho ea lisebelisoa tse fapaneng tsa Hongxing e boloka boikoetliso bo monate ebile bo thibela lithaba, ho netefatsa hore u lula u le mafolofolo ebile u tsepamisitse maikutlo.

Amohela Leeto: Ho tloha ho Squats ho ea ho Katleho e Betliloeng

Ho fumana khapo e phahamisitsoeng le e betliloeng ho hloka boitelo, empa ka boikoetliso bo nepahetseng, lisebelisoa, le mokhoa o akaretsang, u tla be u le tseleng e eang thabong ea bootylicious. Kahoo, itlhomelle ka lisebelisoa tsa boikoetliso tsa maemo a holimo tsa Hongxing, futhumatsa 'mele oa hau, lula u tsitsitse,' me u lokolle glute guru ea hau e kahare! Hopola, squat e 'ngoe le e' ngoe, borokho le hip thrust li u atametsa haufi le mokokotlo o betliloeng hantle oo u o lakatsang.

Ha re phahamiseng litlatse, mokhoa oa Hongxing!