I-HX-626 (Uqeqesho lweZihlunu eziNqu)
| Igama (名称) | UQeqesho lweZihlunu ezimpundu |
| Uphawu (品牌) | Ukufaneleka kwe-BMY |
| Imodeli (型号) | HX-626 |
| Ubungakanani (尺寸) | 1565*1260*762mm |
| Ubunzima obuGqibeleleyo (毛重) | 110KG |
| Umgangatho weMaterial (材质) | Q235 |
| Isixhobo sombhobho ongundoqo (主管材) | 50*100*2mm/50*80*2mmUmbhobho weRectangular |
| Idyasi yokupeyinta (涂层) | Iidyasi ezimbini zeCoating |
| Umsebenzi (作用) | Zilolonge iiGlutes |
| Umbala wesakhelo (框架颜色) | ISilivere edanyazayo, iMatte emnyama, iGlossy Black, iBomvu, iMhlophe ngoKhenketho, Eminye imibala ingenziwa kwakhona |
| Umbala weCushion (靠垫颜色) | IWayini eBomvu kunye neMnyama iyaKhetha, kwaye Eminye Imibala Isenokwenziwa ngokwezifiso |
| Itekhnoloji yomqamelo (靠垫工艺) | Isikhumba sePVC, iPlywood yomaleko oluninzi, iSponji eRecycled |
Ukusebenzisa umatshini we-hip thrust, landela la manyathelo:
Hlala ebhentshini ngomqolo wakho ngokuchasene ne-backrest kunye neenyawo zakho eqongeni.
Lungisa ubude beqonga ukuze amathanga akho ahambelane nomhlaba.
Khetha ubunzima obunzima kodwa ikuvumela ukuba ugcine ifom efanelekileyo.
Gxotha isinqe sakho phezulu de umzimba wakho wenze umgca othe tye ukusuka emagxeni ukuya emadolweni.
Bamba indawo yokutyhala imizuzwana embalwa, emva koko wehlise ngokucothayo ubuyele kwindawo yokuqala.
Phinda amanyathelo 4-5 ngenani elifunekayo lokuphindaphinda.
Nanga amanye amacebiso okhuseleko okusebenzisa umatshini we-hip thrust:
Zifudumeze izihlunu zakho zeglute phambi kokuba usebenzise umatshini.
Musa ukuzibhokoxa kakhulu. Ukuba uva naziphi na iintlungu, yeka umthambo ngoko nangoko.
Qaphela ukuba ungagqithisi izihlunu zakho ze-glute.
Gcina umqolo wakho uthe tye kwaye umqolo wakho ubandakanyekile kulo lonke ixesha lokuzilolonga.
Kuphephe ukugoba umqolo wakho okanye ukuzingela.
Gcina amadolo akho ehambelana namaqatha akho.
Musa ukuvala amadolo akho phezulu kwi-thrust.
Lawula ubunzima kwindlela esezantsi kwaye uphephe ukubuyeka.
Ukuba umtsha ukwenza umthambo, luluvo olulungileyo ukuthetha nogqirha wakho phambi kokuba usebenzise umatshini wokutyhala i-hip. Banokukucebisa malunga nendlela yokusebenzisa umatshini ngokukhuselekileyo nangempumelelo.
Nantsi eminye imithambo yoqeqesho lwempundu onokuthi uyenze:
I-squats: Yima iinyawo zakho zibe ububanzi begxalaba kunye neenzwane zakho zijongise ngaphandle kancinci. Goba amadolo akho kwaye uthobe phantsi de amathanga akho adibane nomhlaba. Bamba indawo ye-squat imizuzwana embalwa, uze uzityhale ngokukhawuleza ubuyele kwindawo yokuqala.
Imiphunga: Nyathela phambili ngomlenze omnye kwaye wehlise umzimba wakho phantsi de amadolo omabini agobe kwi-angle ye-90-degree. Qinisekisa ukuba idolo lakho langaphambili lithe ngqo phezu kwe-ankle kwaye idolo lakho elingasemva lijikeleza ngaphezu komhlaba. Bamba indawo ye-lunge imizuzwana embalwa, uze uzibuyisele kwindawo yokuqala kwaye uphinde ngomnye umlenze.
I-Deadlifts: Yima ngeenyawo zakho ububanzi begxalaba kwaye ugobe ukuze ubambe i-barbell ngokubamba ngaphezulu. Izandla zakho kufuneka zibe ububanzi begxalaba kwaye umqolo wakho ube ngqo. Phakamisa intsimbi yentsimbi ude ume nkqo. Bamba indawo imizuzwana embalwa, emva koko wehlise ngokucothayo ibarbell ukubuyisela emhlabeni.
Iibhulorho zeGlute: Lala ngomqolo ngamadolo akho aguqe kwaye iinyawo zakho zithe tyaba phantsi. Phakamisa isinqe sakho phezulu de umzimba wakho wenze umgca othe tye ukusuka emagxeni ukuya emadolweni. Bamba indawo yebhulorho imizuzwana embalwa, uze wehlise ngokucothayo ubuyele kwindawo yokuqala.
Ngokubandakanya le mithambo kwindlela yakho yesiqhelo, unokomeleza izihlunu zakho ze-glute kwaye ufezekise iinjongo zakho zempilo.
