Yeyiphi imithambo eyakha izihlunu zeglute? -Hongxing

Ukukrola iiGlutes ezinamandla: Ukutyhila ezona Sebenzi zibalaseleyo zoKwakha izihlunu zeGlute

Ukuba ujonge ukomeleza kunye nethoni yezihlunu zakho ze-glute, ukwindawo elungileyo! Inkqubo yokuzivocavoca ejikelezayo ejolise kwi-glutes inokukunceda ukuba ufezekise ukuqina kunye nokubunjwa ngasemva. Kweli nqaku, siza kuphonononga iindlela ezahlukeneyo zokuzilolonga ezisebenza kakhulu ekwakheni izihlunu zeglute. Ke, masingene ngaphakathi kwaye sifumane iimfihlo zokukrola ii-glutes ezinamandla nezinomtsalane.

Amandla e-Glute Muscle

Izihlunu ze-glute, eziqulethwe yi-gluteus maximus, i-gluteus medius, kunye ne-gluteus minimus, zezinye zezona zihlunu ezinkulu kunye ezinamandla emzimbeni. Badlala indima ebalulekileyo ekuzinziseni i-pelvis, ukuxhasa umqolo ongezantsi, kunye nokuququzelela iintshukumo ezifana nokuhamba, ukubaleka, kunye nokuxhuma. Ukwakha i-glutes eyomeleleyo akugcini nje ukuphucula umzimba wakho wonke kodwa kunegalelo ekuphuculeni ukusebenza kwezemidlalo kunye nokunciphisa umngcipheko wokulimala.

Ukuzivocavoca Ukwakha Izihlunu zeGlute

1. Iisquats
   I-squats ngumsebenzi weklasi ojolise ngokukodwa kwi-gluteus maximus. Ukwenza i-squats, yima ngeenyawo zakho ububanzi begxalaba ngaphandle, wehlisa umzimba wakho ngokungathi uhleli esihlalweni, uze ubuyele kwindawo yokuqala. Ukwandisa ukusebenza kwe-glute, gxininisa ekutyhaleni izithende zakho kunye nokubandakanya imisipha yakho ye-glute kuyo yonke intshukumo. Unokwandisa ukuqina ngokusebenzisa ii-barbells, ii-dumbbells, okanye iibhendi zokuxhathisa.
2. Imiphunga
   Imiphunga ngomnye umsebenzi osebenzayo wokujolisa kwi-glutes. Qala ngokuma umde ngonyawo olunye ubheke phambili kwaye olunye unyawo emva kwakho. Yehlisa umzimba wakho ngokuguqa omabini amadolo de ithanga lakho langaphambili lihambelane nomgangatho, kwaye emva koko utyhale isithende sakho sangaphambili ukuze ubuyele kwindawo yokuqala. Imiphunga ibandakanya imisipha emininzi, kuquka i-glutes, i-hamstrings, kunye ne-quadriceps. Ukongeza ukuxhathisa, bamba ii-dumbbells okanye udibanise imiphunga yokuhamba kwindlela yakho.
3. I-Hip Thrust
   I-Hip thrust ijolise ngokukodwa kwimisipha ye-glute kwaye iyaziwa ngokusebenza kwayo ekwakheni amandla kunye nobukhulu. Qala ngokuhlala phantsi ngomqolo wakho ongaphezulu kwibhentshi okanye inyathelo. Beka i-barbell okanye ipleyiti enesisindo esinqeni sakho. Gcoba izithende zakho, phakamisa isinqe sakho phantsi, kwaye ucinezele i-glutes yakho phezulu. Yehlisa isinqe sakho ngasemva kwaye uphinde uphindaphinde kaninzi. Ukuba awukwazi ukufikelela kwiintsimbi, unokwenza i-hip thrust usebenzisa i-bodyweight okanye iibhendi zokuxhathisa.

Ukuphucula i-Glute-Building Workouts yakho ngeIzixhobo zoRhwebo zeGymukusuka eHongxing

Xa kuziwa kwimisebenzi yokwakha i-glute, ukufikelela kwizixhobo zomthambo ezisemgangathweni kunokuthatha ukuzilolonga kwakho ukuya kwinqanaba elilandelayo. I-Hongxing, enye yezona zixhobo zokuthengisa izixhobo ze-gym, inikeza uluhlu lwezixhobo ezilungiselelwe ukujolisa kunye nokomeleza imisipha ye-glute.

1. Oomatshini beGlute
   I-Hongxing yenza oomatshini beglute abahlukanisa ngokukodwa kwaye babandakanye izihlunu zeglute. Aba matshini babonelela ngoluhlu olulawulwayo lokunyakaza kwaye bajolise kwi-gluteus maximus, kukunceda ukuba ufezekise ukusebenza kakuhle kwemisipha kunye nokukhula. Ngokuxhathisa okulungelelanisiweyo, uyilo lwe-ergonomic, kunye nokupakishwa okutofotofo, oomatshini beglute baseHongxing benza umsebenzi wakho usebenze kwaye wonwabe.
2. Oomatshini beCable
   Oomatshini bekhebula ziziqwenga eziguquguqukayo zezixhobo ezinokuthi zisetyenziselwe iindlela ezahlukeneyo zokujolisa kwi-glute, ezinje ngokukhatywa kwentambo kunye nokuxhwilwa kwe-cable hip. Oomatshini bentambo bakaHongxing bakhelwe ngokuzinzileyo kunye nokusebenza kwengqondo, okukuvumela ukuba wenze uluhlu olubanzi lwemithambo ebandakanya ngokufanelekileyo i-glutes. Ngobude obuhlengahlengiswayo be-pulley kunye neentshukumo zentambo ezigudileyo, aba matshini babonelela ngocelomngeni kunye nokusebenza okusebenzayo.
3. Amaqela okuchasa
   Iibhendi zokuxhathisa zizixhobo ezibalaseleyo zokongeza ukuxhathisa kwimithambo ye-glute, nokuba ungekho kwindawo yokuzivocavoca. I-Hongxing ibonelela ngeebhendi ezikumgangatho ophezulu ezixhathisayo, eziguquguqukayo, kwaye zilungele ukujolisa kwizihlunu zeglute. Ukubandakanya iibhendi zokuxhathisa kwindlela yakho kunokuqinisa ukusebenza kwe-glute kwaye kukuncede ufezekise amandla amakhulu kunye nenkcazo.

Ukuqukumbela

Ukwakha izihlunu ezinamandla kunye ne-shapely glute kufuna indibaniselwano yokuzivocavoca okujoliswe kuyo kunye nezixhobo ezifanelekileyo. Ngokubandakanya i-squats, imiphunga, kunye ne-hip thrust kwindlela yakho, unokubandakanya ngokufanelekileyo kwaye uqinise i-glutes yakho. Kwaye kunye nezixhobo zokurhweba zomthambo ezivela eHongxing, ezinje ngoomatshini beglute, oomatshini bentambo, kunye neebhendi zokuxhathisa, unokuthatha umsebenzi wakho wokwakha iglute ukuya kwiindawo eziphakamileyo. Ke, bopha izihlangu zakho, ubambe izixhobo zakho, kwaye ulungele ukukrola i-glutes eyomeleleyo kwaye enomona eya kuthi ijike iintloko naphi na apho uya khona!