Ke boikoetliso bofe bo hahang mesifa ea glute? - Hongxing

Ho Betla Li-Glutes Tse Matla: Ho Bula Boikoetliso bo Molemohali ba ho Aha Mesifa ea Glute

Haeba u batla ho matlafatsa le ho matlafatsa mesifa ea hau ea glute, u sebakeng se nepahetseng! Mokhoa o hlophisitsoeng hantle oa boikoetliso o lebisitseng li-glutes o ka u thusa hore u fihlele ka morao e tiileng le e nang le sebōpeho. Sehloohong sena, re tla hlahloba mefuta e fapaneng ea boikoetliso e sebetsang haholo ho aha mesifa ea glute. Kahoo, ha re ikakhele ka setotsoana 'me re fumane liphiri tsa ho betla li-glute tse matla le tse hohelang.

Matla a Mesifa ea Glute

Mesifa ea glute, e nang le gluteus maximus, gluteus medius, le gluteus minimus, ke e meng ea mesifa e meholo le e matla ka ho fetisisa 'meleng. Li phetha karolo ea bohlokoa ho tsitsisa pelvis, ho tšehetsa karolo e ka tlaase ea mokokotlo, le ho tsamaisa mekhatlo e kang ho tsamaea, ho matha le ho qhoma. Ho haha ​​​​li-glute tse matla ha ho ntlafatse 'mele oa hau ka kakaretso feela empa hape ho tlatsetsa ho ntlafatsa ts'ebetso ea liatleletiki le ho fokotsa kotsi ea kotsi.

Boikoetliso ba ho Aha Mesifa ea Glute

1. Li-squats
   Li-squats ke boikoetliso bo tloaelehileng boo haholo-holo bo shebaneng le gluteus maximus. Ho etsa li-squats, ema maoto a hao a arohane ka bophara ba mahetla, theola 'mele oa hau joalokaha eka u lutse setulong, ebe u khutlela sebakeng sa ho qala. Ho eketsa ts'ebetso ea glute, tsepamisa maikutlo ho sutumelletsa lirethe le ho kenya mesifa ea hau ea glute ho pholletsa le motsamao. U ka eketsa matla ka ho sebelisa li-barbell, li-dumbbells kapa lihlopha tsa ho hanyetsa.
2. Lunges
   Matšoafo ke boikoetliso bo bong bo sebetsang ba ho shebana le li-glutes. Qala ka ho ema u le molelele ka leoto le leng pele le leoto le leng ka mor'a hao. Theola 'mele oa hau ka ho khumama mangole ka bobeli ho fihlela serope sa hau se ka pele se bapa le fatše, ebe u phunyeletsa ka serethe sa hau se ka pele ho khutlela sebakeng sa ho qala. Matšoafo a kopanya mesifa e mengata, ho kenyelletsa le glutes, hamstrings le quadriceps. Ho eketsa khanyetso, tšoara li-dumbbells kapa u kenye matšoafo a ho tsamaea kemisong ea hau.
3. Li-Hip Thrusts
   Li-hip thrust li lebisa ka ho khetheha mesifa ea glute 'me e tsejoa ka katleho ea eona ea ho haha ​​matla le boholo. Qala ka ho lula fatše ka mokokotlo oa hau o ka holimo khahlanong le benche kapa mohato. Beha barbell kapa poleiti e boima holim'a letheka la hau. Hlakola lirethe tsa hau, phahamisa letheka la hau fatše, 'me u hatelle li-glutes tsa hau holimo. Theola letheka la hao fatše 'me u phete ka makhetlo a' maloa. Haeba ha u na mokhoa oa ho fumana litšepe, u ka khona ho otla letheka u sebelisa li-bodyweight kapa lihlopha tsa ho hanyetsa.

Ho Ntlafatsa Boikoetliso ba Hao ba ho Aha Glute kaThepa ea Boikoetliso ba Khoeboho tloha Hongxing

Ha ho tluoa ho boikoetliso ba kaho ea glute, ho fumana lisebelisoa tsa boikoetliso tsa boleng bo holimo ho ka isa boikoetliso ba hau boemong bo latelang. Hongxing, e leng e 'ngoe ea baetsi ba thepa ea boikoetliso e ntle ka ho fetisisa ea khoebo, e fana ka lisebelisoa tse ngata tse etselitsoeng ho shebisa le ho matlafatsa mesifa ea glute.

1. Mechini ea Glute
   Hongxing e etsa mechini ea glute e khethollang ka ho khetheha le ho kopanya mesifa ea glute. Mechini ena e fana ka mefuta e mengata e laoloang ea ho sisinyeha mme e lebisa tlhokomelo ho gluteus maximus, e u thusang ho fihlela ts'ebetso e nepahetseng ea mesifa le kholo. Ka khanyetso e feto-fetohang, meralo ea ergonomic, le padding e phutholohileng, mechini ea glute ea Hongxing e etsa hore boikoetliso ba hau bo sebetse hantle hape bo be monate.
2. Mechini ea Lithapo
   Mechini ea lithapo ke lisebelisoa tse fapaneng tse ka sebelisoang bakeng sa boikoetliso bo fapaneng ba ho lebela, joalo ka li-kickbacks tsa cable le ho koeteloa ha letheka la cable. Mechini ea cable ea Hongxing e hahiloe ka ho tšoarella le ts'ebetso kelellong, e u lumellang ho etsa mefuta e mengata ea boikoetliso e kenyang li-glutes hantle. Ka bophahamo bo feto-fetohang ba pulley le metsamao e boreleli ea cable, mechini ena e fana ka boikoetliso bo thata le bo sebetsang.
3. Lihlopha tsa Khanyetso
   Lihlopha tsa Resistance ke lisebelisoa tse ntle tsa ho eketsa khanyetso ho boikoetliso ba glute, leha o le sieo setsing sa boikoetliso. Hongxing e fana ka lihlopha tsa khanyetso tsa boleng bo holimo tse tšoarellang nako e telele, tse tenyetsehang, 'me li nepahetse bakeng sa ho lebisa mesifa ea glute. Ho kenyelletsa lihlopha tsa ho hanyetsa tšebetsong ea hau ho ka matlafatsa ts'ebetso ea glute le ho u thusa ho fumana matla le tlhaloso e kholo ea mesifa.

Qetello

Ho aha mesifa e matla le ea shapely glute ho hloka motsoako oa boikoetliso bo lebisitsoeng le lisebelisoa tse nepahetseng. Ka ho kenyelletsa li-squats, matšoafo, le hip thrusts kemisong ea hau, u ka kopanela ka katleho le ho matlafatsa glutes ea hau. 'Me ka lisebelisoa tsa boikoetliso ba khoebo tse tsoang Hongxing, joalo ka mechini e boreleli, metjhini ea cable, le lihlopha tsa ho hanyetsa, u ka nka boikoetliso ba hau ba ho aha glute ho ea holimo. Kahoo, roala lieta tsa hau, tšoara lisebelisoa tsa hau, 'me u itokisetse ho betla li-glutes tse matla le tse hohelang tse tla retelletsa lihlooho kae kapa kae moo u eang!