Ngowuphi umthambo oza kuphakamisa iimpundu? -Hongxing

ImiSebenzi ephezulu yokuPhakamisa kunye nokuQinisa i-Glutes yakho (kunye neengcebiso zesiXhobo saseHongxing!)

Lungiselela ukuthi ndlela ntle kwi-"squat plateau" kwaye molo kwi-perkier, umva owomeleleyo! Ukufuna ixhoba eliphakanyisiweyo neliqingqiweyo liyinto eqhelekileyo, kwaye ngokuzilolonga okuninzi phaya, kunokuba nzima ukwazi ukuba ungaqala ngaphi. Musani ukoyika, abathanda ukomelela! Esi sikhokelo siya kutyhila imithambo ephezulu yokukunceda ufezekise iinjongo zakho ze-glute, kunye neengcebiso zezixhobo zengcali ezivela eHongxing, phezulu.umthengisi wezixhobo zokwenza ijim yorhwebo.

I-Glute Guru's Top Picks: Imithambo yokuJonga ePhakamileyo

1. I-Barbell Hip Thrust:Lo kumkani wokuzivocavoca kwe-glute ubandakanya yonke ikhonkco lakho elingasemva, ukusuka kwi-glutes ukuya kwi-hamstrings. Iintsimbi ze-Olimpiki zaseHongxing, kunye nokubambelela okuqinileyo kunye nokwakhiwa okuhlala ixesha elide, ziqinisekisa ukubamba kunye nozinzo kwiilifti ezinzima.

2. IDumbbell yaseRomanian Deadlift:Le ntshukumo yehinge ibumba i-glutes yakho ngelixa uphucula amandla angundoqo kunye nokuguquguquka kwe-hamstring. Iiseti zeprimiyamu yeedumbbell zikaHongxing zibonelela ngoluhlu lobunzima ukulungiselela inqanaba ngalinye lokomelela, ukuqinisekisa iintshukumo ezilawulwayo kunye nokusebenza okuphezulu kweglute.

3. Umtshini wokuxhwila iHip:Lo msebenzi wodwa ujolise kwi-glutes yangaphandle, ukubumba kunye nokuphakamisa ezo zidlele ezisecaleni. Oomatshini bokuxhwila ihipxing be-top-of-the-line baqhayisa ngeepads ezihlengahlengiswayo kunye nentshukumo egudileyo yokubandakanyeka okujoliswe kuko kweglute kunye nokunciphisa ubunzima benyonga.

4. Iibhulorho zeGlute:Lo msebenzi wobunzima bomzimba ufanelekile kwabaqalayo kunye nokuzilolonga ekhaya. Iimethi zeyoga zikaHongxing, kunye nokubamba kwazo okungatyibilikiyo kunye nokukhuselwa okutofotofo, zibonelela ngomphezulu ozinzileyo wokuqhubela phambili kwebhulorho kunye nokucudiswa kweglute.

5. Ukukhabela iidonki:Lo msebenzi onamandla usebenza zombini i-glutes kunye ne-hamstrings, ukongeza inkcazo kunye nokukhuthaza amandla okuqhuma. Iipleyiti zobunzima zikaHongxing, ezinekhola zazo ezikhuselekileyo kunye nokhetho olunemibala enemibala, zikuvumela ukuba wongeze ukuxhathisa kwaye wenze ngokwezifiso ukukhaba kweedonki zakho ngokutshisa okukhulu.

I-Hongxing's Equipment Advanteji: Phakamisa iinzuzo zakho zeGlute

Izixhobo ezikumgangatho ophezulu zikaHongxing ziphakamisa ukusebenza kwakho kweglute ngeendlela ezininzi:

• Uyilo lwe-Ergonomic:Oomatshini babo banciphisa uxinzelelo kumalungu kwaye bandise ukusebenza kwe-glute, okukhokelela kwiziphumo ezikhawulezayo kunye nokulimala okumbalwa.
• Iimpawu ezihlengahlengiswayo:Izixhobo ze-Hongxing zikuvumela ukuba wenze umsebenzi wakho ube ngowakho ukujolisa kwizihlunu ezithile ze-glute kunye nokujongana nenqanaba lakho lokuqina.
• Ulwakhiwo oluzinzileyo:Izixhobo zeHongxing zakhelwe ukuhlala, ziqinisekisa iintshukumo ezigudileyo, amaqonga azinzile, kunye nokusebenza okuhlala ixesha elide kuhambo lwakho lokukrola.

Ngaphaya kweMithambo: Indlela eDibeneyo yoBonwabo lobuBhuti

Khumbula, ukuqingqa into ephangiweyo egqibeleleyo kufuna iindlela ezininzi:

• Isondlo:Gcoba umzimba wakho ngeprotheyini kunye namafutha anempilo ukwakha izihlunu kunye nokuxhasa ukuchacha.
• Ukuphumla kunye nokuchacha:Nika i-glutes yakho ixesha lokulungisa kunye nokwakha kwakhona emva kokusebenza. I-Hongxing's foam rollers kunye neebhola zokuphulula zinokunceda ekubuyiseni izihlunu kunye nokunciphisa ukuba buhlungu.
• Ukungqinelana:Ukuzilolonga rhoqo kubalulekile. Ukukhetha izixhobo ezahlukeneyo zikaHongxing kugcina ukuzilolonga kumnandi kwaye kuthintele amathafa, kuqinisekisa ukuba uhlala unomdla kwaye ugxile kwi-glute.

Yamkela uhambo: Ukusuka kwi-squats ukuya kwiMpumelelo eqingqiweyo

Ukufumana ixhoba eliphakanyisiweyo neliqingqiweyo kufuna ukuzinikela, kodwa ngokuzilolonga okufanelekileyo, izixhobo zokusebenza, kunye nendlela epheleleyo, uya kuba usendleleni eya kulonwabo oluphangaleleyo. Ke, zixhobise ngezixhobo zomthambo ze-Hongxing eziphezulu, zotha umzimba wakho, uhlale ungaguquguquki, kwaye ukhulule i-glute guru yangaphakathi! Khumbula, yonke i-squat, ibhulorho, kunye ne-hip thrust ikusondeza kufutshane nomqolo oqingqiweyo owunqwenelayo.

Masiphakamise ezo glutes, isitayile saseHongxing!